A fresh spin on New Years Resolutions

duda • September 12, 2025

Setting New Years resolutions can feel overwhelming, especially when you think you have to stick to one goal for 12 months. It?s no surprise that 98% of resolutions fail?expecting yourself to stay committed for a whole year is unrealistic. So, we?re offering a fresh approach to resolutions!

Instead of trying to focus on 1 thing for 12 months, we challenge you to pick four things to focus on in 2025?one for each quarter. Each quarter, you'll practice and build consistency around a different goal. Here at K?r Fitness & Performance, a great way for our members to kick off the first quarter is by signing up for a free goal review session (which includes an inbody scan) and discussing your 1st quarter focus with a coach.

Here?s an example of how you might structure your year:

Q1 (Jan-March) -

Committed Club at K?r (16 classes a month)

Q2 (April- June)-

Dive into meal prep with a heavy focus on hitting .8-1g per pound of bodyweight of protein each day. Or to simplify, aim for a minimum of 100g of protein and then bump it up to 120g and then 140g! *Consider working with one of our nutrition coaches if this goal seems daunting!

Q3 (July- Sept)-

8-10,000 steps daily (your fitness watch doesn't have to be fancy to be efficient!)

Q4 (Oct- Dec) -

Set aside a certain amount of money to donate at the end of each month

BOOM that's it! This approach to New Years Resolutions is a simpler and more manageable way to set and achieve goals! We would love to hear your 4 goals you plan to set and attack in 2025. If one of those is anything related to health and fitness, we would love to help in any way we can! Happy New Year!

Why would I sign up for the CrossFit Open?

By duda • September 12, 2025
There are three main reasons that we at K?r Fitness and Performance encourage our athletes to sign up for the CrossFit Open. Those reasons are community, a chance to do something hard and it is our annual fitness check-in.

How does Kôr do the CrossFit Open differently?

By duda • September 12, 2025
Every CrossFit gym tackles the Open in their own way, and at K?r we do the CrossFit Open differently. It's a global event that takes place for 3 weeks in March. Anyone around the world can participate by completing each of the workouts and logging their score on the community leaderboard. To join the global community and leaderboard, you need to register with CrossFit for $25.

What to eat before a CrossFit workout

By duda • September 12, 2025
Eating before a workout might sound like the last thing that you want to do. However, it can not only help you enjoy your workout even more, it can help you with your fitness goals. Knowing what to eat before a CrossFit workout isn?t the only factor, you also need to determine when to eat.

Information for Menopausal Athletes

By duda • September 12, 2025
At K?r Fitness & Performance, we have members of all ages, including menstruating and menopausal athletes. We ask why are periods ?a curse? and menopause ?the sign of getting old?? Instead, we view our period as a monthly check-in to tell us our body is healthy and properly fueled. In other countries, menopause is celebrated as a natural transition for all women and a new era of freedom.

Mastering Motivation and Discipline

By duda • September 12, 2025
At K?r Fitness and Performance, we believe that mastering motivation and discipline is the cornerstone of achieving your fitness goals. In our journey to help you become the best version of yourself, understanding the difference between the two is extremely important.

Why Working Out While Pregnant is Important

By duda • September 12, 2025
Working out while pregnant can be great for both mother and baby. Exercise has been shown time and time again in various research articles to be beneficial during pregnancy. If you are new to exercise , there is even research to support the benefits of starting exercise during pregnancy.

Do you have a plan for your goals?

By duda • September 12, 2025
At K?r Fitness and Performance in Newport, MN, we schedule goal review sessions every three months. In these sessions, members discuss fitness and health related goals with their coach. During these sessions, both work together in creating a plan to accomplish them.?Do you have a plan for your goals?

Easy Crock Pot Chicken Pot Pie Recipe

By duda • September 12, 2025
With the delayed winter finally catching up to us, there?s nothing like the smell of a crock pot meal consuming the house. This ?dump and go? chicken pot pie recipe is easy, healthy, and very quick to make, whether you make it on the weekend or prep it right before you leave for work.

Unbreakable Team: The Power of the CrossFit Community

By duda • September 12, 2025
At K?r Fitness and Performance, we believe in the power of our CrossFit community. When it?s time to make a change in your life, having support can be the difference between succeeding and failing. We know that making a positive change for your health is made exponentially easier when that change is made with others.

5 Easy Ways CrossFit Benefits Runners

By duda • September 12, 2025
There are many ways that CrossFit benefits runners, including the 5 ways that will boost your running performance. Maybe you're looking to take your running performance to the next level. Or you want to avoid the nagging injuries that you hear other runners dealing with. Incorporating CrossFit into your training as a runner can be the key to both of those things and more. From building strength and increasing your endurance to preventing injuries. Whether you?re a marathoner or a fan of the 5k distance, here?s how CrossFit can help you become a stronger, faster, and more resilient runner.