kor-fitness-and-performance

When to Hire A Personal Trainer

Wed, 11 Feb 2026 19:26:25 GMT

When Should You Hire a Personal Trainer?

7 Clear Signs It’s Time to Get Professional Help

Hiring a personal trainer isn’t just for athletes or fitness competitors. In fact, most people who benefit from personal training are everyday adults busy parents, professionals, and people who are simply tired of spinning their wheels. If you’ve ever wondered, “Do I actually need a personal trainer?” here are seven clear signs it might be time.

1. You Keep Starting and Stopping

You get motivated.

You join a gym.

You go hard for three weeks.

Then life happens.

If your fitness routine is incon sistent, it’s not a motivation problem — it’s usually a structure and accountability problem.

A personal trainer gives you:

Scheduled sessions
Built-in accountability
A clear plan to follow

Consistency is what creates results. Coaching helps you stay consistent.

2. You Don’t Know What to Do at the Gym

Walking into a gym without a plan is frustrating. You bounce between machines. You copy random workouts from social media. You’re never sure if you’re doing the “right” thing.

A personal trainer removes guesswork. Instead of random workouts, you get a structured plan designed around your goals whether that’s fat loss, strength, or just feeling better.

3. You’ve Hit a Plateau

If you’ve been working out but:

The scale won’t move
Your strength hasn’t improved
Your energy hasn’t changed

You may need a new strategy. Progress stalls when programming isn’t progressive or intentional. A trainer adjusts variables like volume, intensity, and movement selection to keep you improving. Sometimes small tweaks make a huge difference.

4. You’re Nervous About Getting Injured

Many adults avoid pushing themselves because they’re afraid of:

Hurting their back
Aggravating old injuries
“Doing it wrong”

That fear keeps intensity low and results limited. A qualified trainer teaches proper form, scales movements appropriately, and builds strength safely. Confidence grows when you know you’re training correctly.

5. You Want Faster Results

Could you figure everything out on your own? Probably. But it would take:

Trial and error
Hours of research
Months (or years) of testing

A personal trainer shortcuts the learning curve. You benefit from experience immediately instead of guessing your way forward.

6. You’re Going Through a Life Transition

Major life changes are often the best time to hire a coach, like:

Getting married
Having a baby
Turning 40 or 50
Recovering from an injury
Preparing for an event or vacation

When life shifts, your body and schedule shift too. A trainer helps you adapt instead of falling off track.

7. You’re Tired of Thinking About Fitness

One of the most overlooked benefits of hiring a personal trainer is mental relief. You don’t have to:

Plan workouts
Wonder if you’re progressing
Decide what exercises to do
You just show up and execute.

For busy adults, that simplicity is worth everything.

Is Hiring a Personal Trainer Worth It?

If you value:

Accountability
Structure
Confidence
Faster progress
Long-term results

Then yes, it’s often one of the best investments you can make in your health.

At Kôr Fitness and Performance, personal training is designed for real people with real schedules. We meet you where you are and build a plan you can actually sustain.

How to Get Started

If you’re unsure whether personal training is right for you, start with a conversation. Book a free consultation to t alk through your goals and b uild a clear, realistic plan.

No pressure. Just a clear direction.

Click here to schedule your free consultation.

Your New Gym

Fri, 05 Dec 2025 18:02:58 GMT

Your New Gym

This time of year, people usually find themselves in one of two spots:

You’re starting to think about your 2026 goals.

You haven’t been exercising much, and you’re in the same place you were a year ago.

If you’re reading this, there’s a good chance you want something different next year. The question is: what kind of gym will actually help you get there?

I’m a Doctor of Chiropractic, and I’ve owned and operated my gym since 2021. I’ve also been coaching people since 2018. Over the years I’ve seen what works for different kinds of people—and what doesn’t.

This isn’t me telling you why our gym is the best and everyone should be here.

We’re not for everyone, and we don’t want to be.

But I do want you to choose a gym that fits you, because the right environment makes consistency way easier.

Here are three common gym options you’ll see:

1. The Globo Gyms

Think Planet Fitness, Gold’s Gym, YMCA, 24-hour gyms, etc.

These gyms are usually low-cost “access” memberships—typically $10–$50/month. You get access to equipment, and that’s mostly it. They often include strict contracts and very little support once you join. You’ll usually find rows of cardio machines, free weights, and selectorized equipment. Some offer large group classes, but coaching and accountability are minimal.

This setup can work great if:

You know what you’re doing

You don’t need guidance or oversight

You’re self-motivated and consistent on your own

If your main goal is low cost and independence, this might be a solid fit.

2. Boot Camps

These are your OrangeTheory, Burn Boot Camp, Fit Body Boot Camp, F45, etc.

Boot camps are more structured and more expensive than Globo gyms—typically $99–$199/month. They almost always offer a “starter deal” (2–4 weeks free, or something like 30 classes for $30) to get you in the door quickly.

From people we’ve had come from these gyms, the most common complaints are:

Classes feel too big

Not enough individual attention

Movements repeat so much that people get bored

Progression feels unclear after the first few months

Boot camps do a great job motivating people to start. They’re simple to join, easy to follow, and can build momentum fast. The tradeoff is that they tend to lack deeper individualized coaching, accountability, nutrition, and lifestyle support.

This setup can work great if:

You want energy, music, and a big group feel

You like showing up and being told what to do

Your main goal is general fitness and consistency

3. The Wellness Center

This is the category we fall into.

Wellness-centered gyms are a growing trend in fitness—facilities where different health and performance professionals work together under one roof. You might see chiropractors, physical therapists, massage therapists, nutrition coaches, and fitness coaches collaborating as a team.

At places like this, memberships usually begin with a conversation. We start by learning your goals, your history, your obstacles, and your lifestyle. From there we prescribe the right plan—whether that’s:

group classes

personal training

individualized nutrition coaching

recovery/treatment support if needed

If injuries, pain, or recovery are part of your story, this model is powerful because your coaching and your treatment don’t live in separate worlds. The professionals can communicate, adjust on the fly, and keep you moving forward safely.

Most people also love the convenience of having coaching + care in the same place.

Memberships in this model usually start around $150/month, and can climb above $1000/month depending on the level of personal training, nutrition, and other services.

This setup can work great if:

You want a plan built around you

You need coaching, accountability, or guidance

You want support for nutrition, lifestyle, or recovery

You’re tired of guessing and want real progression

The Truth About All Three

Depending on your needs, any of these options can be the right choice.

But here’s the part that matters most:

None of them work if you don’t show up consistently.

The fanciest facility in the world—with all the best equipment and top professionals—won’t change anything if you can’t show up week after week.

So whatever gym you choose, choose one you’ll actually use.

Consistency is where results live.

If You Think That Might Be Us…

Let’s talk.

We’ll sit down, learn what you want to achieve in 2026, what’s been holding you back, and whether we’re the right fit to help you get there.

No pressure—just a real conversation.

How to Stay Consistent in the Gym During the Holidays

Mon, 10 Nov 2025 17:18:44 GMT

How are you going to show up for others if you don’t show up for yourself?

As we enter the busy holiday season of giving, it’s easy to put your own health on the back burner. But remember — you can’t pour from an empty cup. Taking care of yourself helps you show up stronger for your family, friends, and community.

Here are a few simple, practical holiday fitness tips from the team at Kôr Fitness & Performance in Newport, MN, right by Cottage Grove and Woodbury, to help you stay consistent with your workouts and keep your energy up all season long.

1. Schedule Your Workouts — and Treat Them Like Non-Negotiables

Aim for 3–4 workouts per week, no matter how busy the season feels. Put your Kôr Fitness classes right into your calendar — and treat them just like any other important meeting or task. This is time for you — a “get to do” rather than a “have to do.”

�� Pro tip: Kôr Fitness offers class times throughout the day, so you can fit your workout in before work, on your lunch break, or after picking the kids up. Protect that time and make it part of your routine.

2. Find a Consistency Partner

Accountability changes everything. Find a friend, family member, or fellow Kôr member to be your consistency partner. When you know someone’s waiting for you to show up, you’ll be less likely to skip.

�� Kôr Community Tip: Many of our members tell us that what keeps them consistent isn’t just the workouts — it’s the people. The Kôr community shows up, cheers each other on, and keeps one another accountable. That kind of support makes a huge difference during the holidays.

3. Adjust Your Expectations — Something Is Always Better Than Nothing

Holiday schedules get hectic — between travel, events, and family time, you may not always get a full hour at the gym. That’s okay! Instead of skipping completely, modify your workouts.

��️ Try this: Our Kôr coaches can help you adjust your workout to fit your schedule and still get results. Traveling? Message a coach for a hotel workout to stay consistent! Remember: consistency beats perfection every time.

✨ Remember: Staying active through the holidays isn’t about being perfect — it’s about keeping your health a priority. When you stay consistent at Kôr Fitness & Performance, you’ll lower stress, boost energy, and start the new year feeling stronger and more confident.

Why would I sign up for the CrossFit Open?

Fri, 12 Sep 2025 19:12:15 GMT

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.

The CrossFit Community

Community is our first and biggest driver for all athletes to sign up for the Open. Why community? Let?s look at the definition of community first, a feeling of fellowship with others, as a result of sharing common attitudes, interests and goals. The community at our gym is the gold standard, of course, but we are also part of something bigger, a bigger community around the world, over 13,000 CrossFit Affiliates with hundreds of thousands of athletes. We all get to celebrate this beautiful thing we get a chance to do everyday called fitness.

The CrossFit Open is a Chance to Do Something Hard

How did you feel when you walked into the gym for the first time? Probably a little nervous, maybe a bit scared and probably anxious. When we do the Open, we do not know the workout until 24 hours ahead of time. The unknown levels the playing field, doesn?t matter if you just started yesterday or are in our 1,000 class club , all of us are nervous. But, we get the chance to try something that is hard and unknown.

We may get faced with a movement that we have struggled with and have not been able to accomplish prior, but with all that built of emotion we were able to knock out more than 20 reps of pull-ups. Yes, this is a true story, my mom last year was unable to do a single kipping pull-up, but she showed up, looked at that bar and accomplished something astonishing. This is one case of dozens that happened last year. Challenging yourself with something hard is accepting that you want more for yourself and be better than you were the day before.

Annual Fitness Check-In

It is our Annual Fitness Check-In . At K?r Fitness and Performance, we believe that fitness is not just about the destination, it?s about the journey. The CrossFit Open is the perfect opportunity to celebrate how far you?ve come, embrace the challenges that lie ahead, and revel in the joy of progress. It is a chance for you to honor the dedication, perseverance and unwavering commitment to becoming the best version of yourself.?

How does Kôr do the CrossFit Open differently?

Fri, 12 Sep 2025 19:11:48 GMT

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.

Each workout will have 3 variations so that no matter your fitness level, you can do the workout and have a score to log. You can jump from level to level each week based on what the workout is, or do all 3 workouts in the same level.

How does K?r do the CrossFit Open differently?

Our morning and midday classes will do the Open workouts on Friday March 1st, March 8th, and March 15th. Which means if you can?t make it to Friday afternoon, you can still participate. We also offer Open Gym on Sunday mornings as a chance to make up a missed workout, including the weekly Open workout.

Our CrossFit coaches look forward to 4pm on Friday night when classes are put on hold for 3 weeks and instead, members and guests alike can show up and do the workout until the last person is done. Depending on the length of the workout announced, we run heats every 15 to 30 minutes. Our new and improved gym space will allow us to run larger heats because we have 7,000 square feet to use!

We do not charge our members to come to Friday Night Lights and join the fun. For anyone who doesn?t have an unlimited membership, a punchcard or drop-in fee can be used to participate.

It?s not just the workouts

Every Thursday afternoon, our CEO and Head Coach will prepare our members and guests alike for the upcoming workout. They do that by providing the following:

a specific warm-up that will get everyone ready to move their best during the workout (in class, this warm-up is guided)
a specific cool down that will kickstart your recovery so that you?re ready for whatever your weekend holds
a video walk through of the workout, what to expect, standards and tips to get your best score
setting up the gym for the workout by doing any measurements, taping, or preparing equipment
a mobility workout you can do before and after the workout

At the end of the day, it is just a workout. However, we do the CrossFit Open as our annual fitness check-up to see the progress that we?ve made or get a snapshot of where we are. Our coaches are committed to helping our members see and celebrate where they are during this fun time of year, and where they are going once the 3 workouts are done.

We celebrate our members

Each year that we do the CrossFit Open, it gives us a chance to have a bit more fun each week than we normally do. Whether you?re coming to the 5:15am class or Friday Night Lights (FNL), you can dress up for each week?s theme. This year we have America, Beach, and K?r as our weekly themes. The final theme is a chance for members to sport that year?s Open TShirt design.?

Before March rolls around, we take polaroids of every member who has signed up and proudly display those photos on our entry wall. We frame each year?s collection of images ? which has grown from year to year.

And when the final workout is done, we celebrate the hard work with a little FNL pizza party. It?s a chance for everyone to cheers their firsts, wins, goals for the next one, and each other.

What to eat before a CrossFit workout

Fri, 12 Sep 2025 19:10:51 GMT

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.

When to eat before a workout

The first question to ask yourself is when are you working out? Because attending the 6:15am class is different than attending the 6pm class. Both of those mean different things for how much time you have to eat. And for shift workers, this still applies but simply shifts to reflect your schedule vs time of the day.

Most people do best with a 30-120 minute window before their workout. Some of the early morning class takers (5:15am and 6:15am) can handle something as close to 15 minutes before class after training their bodies to get used to fuel before a workout.?

It?s best to start out further from your workout time and then build your way closer as you learn what works for you. It can also be as simple as asking ?when did I eat last and do I need more fuel to workout??

For example, if you?re attending the 4pm class but ate your lunch at 11:30, that?s more than 5 hours post meal. Having a pre workout snack at 3pm can give you an extra boost for your workout.

Another example, if you?re signed up for 9:30am and had a full breakfast at 7, you can consider your meal your pre workout unless you notice a lack of energy during the workout or immediately after. Knowing when is only half of the equation. Knowing what to eat before a CrossFit workout can help your digestion too. Eating the right fuel source for high intensity training makes a difference.

What to eat before a CrossFit workout

If you?re eating a snack before your workout, our nutrition coaches recommend something that is predominantly carbohydrate. Those foods are faster burning and the exact fuel source we use during a workout.

Some examples of what to eat before a CrossFit workout:

fruit (dried, fresh, applesauce)
bagel, English muffin, toast
crackers
granola bar
sports drink like Gatorade

Fat and protein are great to eat, but are slower for our bodies to digest. Which means athletes can feel uncomfortable during workouts if those foods are consumed close to class time. If these types of foods are in your pre workout meal, they will help avoid feelings of hunger during class.

If you?re eating a meal as your pre workout (2.5 or more hours before), as long as your meal has some carbohydrates in it, you?re likely good to go. A drinkable carb option on the way to the gym can help during longer workouts if you feel like you need a little extra energy.

Why eat before a workout?

CrossFit is defined as constantly varied functional movements at high intensity. Those last 2 words are the reason we recommend eating before working out. High intensity requires energy to be able to do. If we are dragging throughout our day and into our workout, we aren?t making the most of the time we are in the gym.

It also helps with recovery because if your body is taking from previous meals and snacks many hours ago, you have depleted your energy stores while working out. Now your body doesn?t have what it needs to help you recover.

It might feel counterintuitive to eat before a workout if your goal is weight loss. However, being properly fueled before a workout can lead to better performance within the gym. Meaning you might lift heavier weights or move at a higher intensity than you would previously. Heavier weights help with muscle gain, and muscle helps with metabolism, meaning we burn more calories by just existing.

Consider having a small snack 30-60 minutes before your next CrossFit class. Need ideas? Grab an applesauce pouch, 1-2 clementines, or a piece of toast. Try one of those three things for the next 2 weeks and see how you feel in and after class.

Information for Menopausal Athletes

Fri, 12 Sep 2025 19:10:10 GMT

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.

What is Menopause?

Society typically generalizes and calls every hot flash or new symptom we get ?menopause.? If it's not a hot flash, then what actually is menopause? There are three phases to this transition in life for half of the population:

Perimenopause

Perimenopause is the transition leading up to menopause, typically occurring in women in their 40s or early 50s. During this time, hormone levels fluctuate, leading to irregular menstrual cycles, hot flashes, mood swings, and other symptoms. This phase can last up to 10 years, but is usually 5 years before your period ends.

Menopause

After menstruation has stopped for 12 consecutive months, then an individual is in the phase known as menopause. The average age for this phase is 51.

Post-menopause

Menstrual cycle has completely stopped. The state of our body for the rest of our lives. In this phase some or all of the symptoms previously experienced will gradually diminish.

During all three of these transitions, hormones are significantly changing causing varying symptoms. Which if you?re reading this, you probably already know that.

Combating symptoms for menopausal athletes

So what can we do to combat these symptoms in our daily life as well as in the gym?

Eat a diet consisting of quality protein, fruits and vegetables . Our nutrition coaches can help with forming these habits.
Modify the stimulus of our workouts. For example, focus on strength instead of intensity for 3 days of the week. If there?s a conditioning component of the workout use heavier weights versus trying to go fast.
Prioritize recovery through food and sleep.
Manage stress levels and incorporate mindfulness.
Attempt to get 35-40 g of protein post workout.
Track your symptoms using an app like Fitr Woman .

Some supplements that may be beneficial for menopausal athletes to look into:

Omega-3 - helps with inflammation
Schisandra - helps with brain fog
Ashwaganda - helps with inflammation and relaxation
Maca - helps with bone density
Tumeric - helps with inflammation

Hormone replacement therapy can also be a beneficial tool. Here are the 2020 menopausal hormone therapy guidelines to see for yourself.

Additionally, as hormones change, pelvic floor changes can happen as well. Know that it doesn?t have to be normal that you pee your pants just because you?re getting older. Pelvic floor muscle retraining and/or bladder retraining can help.

Training pelvic floor can also assist with pelvic organ prolapse. Pelvic organ prolapse is a feeling of vaginal heaviness that occurs in 50% of women at an average age of 52 years old. The best research we have to prevent and improve these symptoms? Lifting heavy shit. Women lifting less than 30 pounds were more likely to experience pelvic organ prolapse than women lifting over 100 pounds.

As we like to say at KFP, movement is medicine . Movement creates blood flow which helps keeps tissues healthy. The pelvic floor is no different. So we can add in orgasms to the top of the list for getting blood flow to our pelvic floor. If vaginal dryness is a deterrent, this lubrication contains hyaluronic acid, which can help keep the tissue hydrated

These changes will happen to every woman as we age, let?s embrace the change and help each other be more comfortable throughout it!

Mastering Motivation and Discipline

Fri, 12 Sep 2025 19:07:42 GMT

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.

What is Motivation?

Motivation is the spark that ignites the flame of action. It is the initial burst of energy and enthusiasm that propels you toward your goals. The goal could be to lose weight, gain muscle, improve energy, or improve overall health. Motivation is what gets you started on this journey. At K?r Fitness and Performance, we understand the importance of motivation, which is why we are a coach led gym where our trainers are dedicated to you every step of the way to inspire and empower you.?

Here, we foster a supportive environment where you can draw inspiration from fellow members, our experienced team, and your own personal goals. From high-energy group classes to personalized training sessions to nutrition coaching to one-on-one accountability, we provide the motivation you need to stay focused and committed to your fitness goals.?

What is Discipline?

Discipline is the steady hand that guides the journey. While motivation gets you started, discipline is what keeps you going, even when the initial excitement fades. Discipline is the ability to stick to your routine, make healthy choices, and stay committed to your goals, even when faced with challenges and setbacks. At K?r Fitness and Performance, we provide the tools to build the discipline to conquer challenges and setbacks.?

Before you feel your discipline waiver, our coaches will check in on you and see what can be done to make it easier to show up multiple times a week. We celebrate consistency and discipline with our monthly, quarterly and annual committed club -- members who come to group classes 16 times or more each month.

The Balance of Motivation and Discipline

At K?r Fitness and Performance, we believe that true success lies in finding the balance between motivation and discipline. While motivation may ebb and flow, discipline is what ensures consistent progress towards your goals. By combining the initial spark of motivation with the steady hand of discipline, you can achieve sustainable results that last a lifetime. We call this the Unbreakable Athlete and we are in the business of building Unbreakable Athletes.?Join a class at KFP and see how we can help you change your life.

Why Working Out While Pregnant is Important

Fri, 12 Sep 2025 19:07:00 GMT

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.

Let?s first talk about how amazing it is to become pregnant. Did you know there?s only a few days, we?re talking 1-3 days, a month your body is able to conceive! For 50% of couples, they conceive in the first 6 months. For others, it may take much longer. A recent 2020 study found that performing moderate intensity exercise can help decrease the time it takes to conceive (benefit #1 of exercise).?

How working out while pregnant can benefit you

So that?s why we should exercise before conception, but why exercise throughout pregnancy?

Reduces the risk of gestational diabetes
Reduces the risk of high blood pressure
Decrease the amount of unnecessary maternal weight gain
Reduces the risk of postpartum depression
Potentially decreases the length of labor

Yet, only 38% of pregnant women follow physical activity guidelines. While the recommendation is 150 minutes per week of both aerobic and resistance training. Which is why we recommend working out while pregnant.

Let?s consider 2 scenarios:

Scenario 1: Jane just had her first baby, she hasn?t exercised throughout her pregnancy as she was unsure if it was good for her or not. Now she is discharged from the hospital and has to carry the carseat (15# on average) in one hand and the diaper bag in the other hand. This could easily be more weight than Jane has carried in over 9 months.

Scenario 2: Jane just had her first baby, she has been lifting weights throughout her pregnancy because her healthcare provider encouraged her to start. Now she is discharged from the hospital and has to carry her newborn in a car seat in one hand and the diaper bag in the other hand. EASY, she?s been preparing for this. This weight is only 10% of what she was using at the gym.

What scenario sounds better to you??

By working out during her pregnancy, Jane in scenario 2 also learned safe ways to lift weights. At K?r Fitness & Performance, we don't just lift one style of weight. We utilize dumbbells, kettlebells, barbells, bumper plates and sandbags to prepare everyone for the demands of their daily life. As Jane's baby grows, she will need to -- and want to -- carry her kid with ease.

Can working out while pregnant cause a miscarriage?

Lastly, let?s clear up one big misconception of exercising during pregnancy. A study in 2019 found no increase in risk of miscarriage for women who are physically active during pregnancy. They found no correlation of miscarriage based on the intensity of the exercise program.

Do you have a plan for your goals?

Fri, 12 Sep 2025 19:05:36 GMT

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?

What makes a good goal?

You might have heard of setting SMART goals. That acronym stands for Specific, Measurable, Achievable, Relevant, Time-Based. By setting goals this way, we know when a particular goal has been met, but it also starts the process of creating a plan for your new goal.

We like setting goals this way because CrossFit believes that by doing measurable and repeatable workouts , we can see our progress. These types of goals tie directly into our way of working out and training.?

Let?s say you want to get your first pull-up. You?ve already accomplished the first 2 letters by making your goal specific to a quantity and a movement. The next question to ask yourself is whether your goal is achievable or not? For some there might be a goal to set prior to a pull-up that can be a stepping stone. If your goal is achievable in the next 6 months or less, you're more likely to keep working on it compared to a singular long-term goal.

The R in SMART can trip folks up, but think about it this way ? is this goal something that you are not just motivated to do, but disciplined to do ? Don?t set a goal just because it sounds like one you ?should? have, set a goal because you not only want to do the work but it aligns with your values. Reasons for wanting a pull-up include having the ability to move your bodyweight in a variety of ways, playing with kids or grandkids at the playground, or training for the military. And lastly, adding a time-based detail to your goal gives you the ability to set check-ins as you make progress towards the goal.

Using our example, a SMART goal could be ?I want to do 1 unassisted pull-up before my 40th birthday.? Now you can take that to your coach and start creating a plan for your goals.

Why is it important to plan for your goals?

While many say that writing down goals can make it more likely you?ll achieve them, nothing beats having a plan to act on. You can really want a pull-up, but not knowing what to do or how to do it can slow you down or lead to frustration.?

By creating a plan, the big picture goal that you created now has daily or weekly action items. Those action items tell you exactly what you need to do to progress to your goal. With our same example, those action items might look like increasing protein intake, switching up pull-up scaling options in class workouts, how many times a week to work on pull-ups, and looking at your InBody scan results to see if both of your arms have equal muscle mass.

How do you create a plan for your goals?

When our members chat with our coaches, they review the tools available to them at the gym for reaching health and fitness goals. Would a nutrition coach make building muscle easier? Could a personal training session help in reviewing scaling options and accessory work to get that first pull-up faster? What about coming to strength class each week or open gym to increase strength for that first of many pull-ups.

Are you ready to have a coach in your corner? Sign up for a no sweat intro and learn what K?r Fitness and Performance has to offer!

photo by Molly Meyers

Easy Crock Pot Chicken Pot Pie Recipe

Fri, 12 Sep 2025 19:05:10 GMT

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.

Chicken Pot Pie Recipe Ingredients

Technically this chicken pot pie recipe has 10 ingredients. But with 3 of them being seasoning, it doesn't add much to your grocery list while taking care of dinner. Costco has packages of chicken breast that weigh closer to 2 pounds which will increase the protein count on this recipe. That's not a bad thing for recovering from your workout.

You can double the batch if you have a larger crock pot to tackle meal prep for the week.

1 ? pounds boneless, skinless chicken breasts
10.5 ounce can of cream of chicken soup*
1 cup of milk, these macros are based off 2% milk as it makes the recipe a little thicker
16-ounce bag frozen mixed vegetables: peas, green beans, carrots, corn, anything your heart desires! Fresh vegetables work as well. Simply chop them up into bite size bits like the frozen ones would be.
? cup of chopped celery
1 teaspoon garlic powder
? teaspoon salt
? teaspoon pepper
Pillsbury Biscuits (optional but preferred ????)

*I use the Campbell?s 98% Fat Free kind if I am really watching my fat content. The regular cream of chicken macros can be more fat than some would like, and there is no difference in taste to me.

Chicken Pot Pie Recipe Directions:

Prep your crock pot with spray or a liner and add the chicken breasts to crock pot.
Combine cream of chicken soup and milk in a mixing bowl with a whisk.
Add the frozen vegetables, celery and seasoning to the mixing bowl and pour over chicken breasts.
Cover the crock pot and cook on low for 6-8 hours or high for 3-4 hours. (I prefer low, and it is usually closer to 6 hours. The chicken should easily fall apart at this point).
Use forks or tongs to shred chicken, and then serve in a soup bowl and enjoy!?
If you are wanting the true pot pie experience, you can also make biscuits. I love putting the pot pie soup on top of the biscuit. I usually bake the biscuits separately, but you can cook the biscuits in the crock pot.

Additionally, this recipe can easily be adjusted to fit any dietary restrictions. Instead of milk, you can use chicken stock. Chicken thighs can be used instead of breasts, if you prefer those. And you can add diced potatoes in there too for some additional healthy carbs! If you have veggies in your freezer to use up, get creative!

After enjoying your meal, portion the remaining servings into containers so that you can easily grab and go your lunch before work. Meal prepping recipes like this one make it easier to hit your protein and nutrition goals during the week, no matter what work or life throw at you. And check out those protein numbers per serving!

Servings: 4

Macros (per 1 serving without biscuit):

Carbs: 8g Fat: 6g Protein: 37g

Macros (per serving WITH 1 biscuit):

Carbs: 34g Fat: 12g Protein: 41g

Want to learn more about macros or eating healthier? Talk to one of our nutrition coaches today. We don't just care about you the hour that you're in class, we want your life to be easier and better the other 23 hours of the day too. That means sleeping well, eating enough, drinking water and doing things with your family.

Unbreakable Team: The Power of the CrossFit Community

Fri, 12 Sep 2025 19:04:45 GMT

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.

Why Community Helps Your Fitness

You might have done some working out alone. Whether that?s running, going to the gym to use the machines or free weights, or using the dumbbells in your basement when you have the time. You know just how tough it can be to get motivated to do the thing you intended to do.?That doesn't even include figuring out what to do once you get started.

When there is someone at the gym waiting for you, or a friend that knows about your plans, it becomes easier to take action. Some of that comes from the accountability, but it also makes working out more enjoyable when you?re with someone you know.

The Benefits of a CrossFit Community

CrossFit takes this accountability piece a few steps further. Not only does everyone in your group workout class know your name (we share our names at the start of every class), our members also make plans to see each other at specific workouts or class times.?If someone isn't in class, our members notice. Through group text threads or individual check-ins, your classmates are invested in you being in the gym just as much as your coaches are.

Because we do the same class workout together, there is community in the challenge of working hard. Everyone in the gym knows just how tough that particular workout was because they each did it, and did not have to do it alone. Equipment is not put away until every person is done with their workout because we are there to support each other. And before cleaning up our weights, our CrossFit community dishes out high fives and fist bumps to acknowledge the hard work that each person just put in.?

Our coaches make sure that you?re not only moving safely and effectively, but they also push you to try new things. However, our members tend to be even more motivating to one another when it comes to lifting heavier weights or progressing with new movements. One member of class trying a new pull-up drill will quickly turn into two or three folks lining up at the bar to try it too. And our partner workouts, which happen weekly, often lead to one teammate saying ?you can do this? to the other throughout the workout.

Our CrossFit Community Outside

That type of motivation and accountability doesn?t just happen from the challenge of working out together though. Which is why we organize events outside of our normal class schedule so that members can get to know each other.

So far in 2024, we?ve hosted our annual holiday party, had 2 seminars about different topics, enjoyed a pizza party, done a workout to gather supplies for our recent mamas-to-be, and were the final stop in our owner?s graduation party.?

And when being in person isn?t an option, our Facebook group is a daily source of accountability and support for our CrossFit community. Every Friday someone new kicks off ?Feel Good Friday? with something that inspired them that week at the gym. The majority of these posts are about someone other than themselves and the work they are doing to be better. Throughout the day, other members chime in and tag others with the hard work that they notice.?

Imagine how much easier it would be for you to make a healthy change in your life with a team of coaches and a gym full of members noticing your work and rooting for your success? We?d love to have you join us.

5 Easy Ways CrossFit Benefits Runners

Fri, 12 Sep 2025 19:03:58 GMT

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.

Enhanced Endurance

CrossFit workouts often involve high-intensity interval training (HIIT) and metabolic conditioning, which can improve cardiovascular endurance and stamina. This can translate to better performance during longer runs and races. All while getting your warm-up, workout, and cooldown done in a 1 hour class setting with others.

Improved Strength and Power

CrossFit incorporates a variety of strength and conditioning exercises such as squats, deadlifts, and various forms of jumping, which can help runners build stronger muscles. The barbell movements that are found in many classes are a practice in generating power with our legs and hips.

CrossFit benefits runners by working your muscles in multiple directions and ways, which not only prepares you for race conditions like moving around other participants or on a more hilly course. This increased strength can enhance running efficiency and reduce the risk of injuries.

CrossFit Benefits Runners with Injury Prevention

By addressing imbalances and weaknesses through functional movements, CrossFit benefits runners by prevent common injuries such as IT band syndrome, shin splints, and runner's knee. Additionally, strengthening the stabilizing muscles around the joints can improve your form and reduce the risk of overuse injuries.

Most CrossFit movements strengthen your core, which is essential for injury prevention, not just in running. A strong core helps distribute forces more evenly throughout the body, reducing the strain on specific areas while running and lowering the likelihood of injury.

Increased Flexibility and Mobility

All of our CrossFit classes include mobility in the warm-ups and stretching as part of our cooldowns. This can help improve flexibility and range of motion in key areas for runners, such as the hips, hamstrings, and ankles. Improved flexibility can enhance running form and efficiency while reducing the likelihood of muscle strains and tightness. Making time for mobility and cooldowns can be a difficult part of training for an endurance event. Having a coach guide you in every class ensures that you have time for stretching in your routine.

Mental Toughness

CrossFit workouts often push us out of our comfort zone, which requires some mental resilience . But it also shows us what we are capable of within the gym, which then carries outside of the gym. An increase in mental fortitude not only benefits runners during their difficult training session but also on race day when pushing to do their best and achieve goals. Running a new distance or a personal best pace is uncharted territory. Believing in yourself comes from trusting your training as well as knowing what you're capable of.

Overall, incorporating CrossFit into a runner's training program can provide a well-rounded approach to fitness, improving strength, endurance, flexibility, and mental toughness. Ultimately leading to better performance and fewer injuries on the road or trail.

This past weekend, we had more than 20 members take their fitness outside to participate in the Get In Gear event. From the 5k, 10k, and half marathon, our members conquered distances new and very familiar to them. Many of those athletes making time for at least 3 CrossFit classes a week. We believe that's a great example of how CrossFit benefits runners, and we hope to see you in class!

5 Valuable Skills Learned From Kids CrossFit Classes

Fri, 12 Sep 2025 19:01:49 GMT

You might think that the only thing kids learn from a CrossFit program is strength & endurance, but that's not what we've seen over the years. In our kids CrossFit classes led by a Doctor of Physical Therapy, kids of all ages have picked up these 5 life skills, and more. Which is why we are running our 4th round of our kids program at K?r Fitness and Performance for kids from ages 6 and up.

Kids Learn Confidence

CrossFit takes an hour of our day and constantly proves to us adults that we can do hard things. That same one hour helps kids know they can do hard things both in and out of the gym. It also helps kids learn to navigate challenging tasks, ask for help, and utilize resources to learn new skills.

When your child knows that they can try a new movement and succeed, or ask for help and receive it, they are more likely to try new things and ask for help throughout their lives.

Kids CrossFit Classes Teach Coordination

Many of our kids CrossFit classes participants have never picked up a jump rope or a weight at this point. Which is why we teach them how to properly move their bodies while their bodies continuously change. Continuing to challenge them in new ways improves their coordination in everyday life. With continuous cueing from coaches they work on their technique in every class.?

CrossFit improves coordination?through exercises that require precise body control and quick transitions, such as box jumps, burpees, and rope climbs.?Kids CrossFit classes often involve exercises that require you to balance on one foot or on elevated surfaces, which helps to strengthen the muscles and improve the coordination that are necessary for good balance.

Kids Develop Relationships

From home school to public school to private school our kiddos are meeting friends from various walks of life around the Woodbury, MN and Cottage Grove, MN areas. They take classes with the same kids throughout each program so they can get to learn more about one another. This consistency helps strengthen their relationships through challenging workouts and working together as a team. We incorporate partner workouts into the program?to strengthen their ability to communicate with each other too.

The CrossFit community can be a source of motivation within the gym and friendship outside of it. The friendships formed in CrossFit go beyond surface-level connections because they are built during challenging workouts together.

Role models

Seeing adults of all ages and body sizes working out and pushing boundaries next to them provides role models they may not have been exposed to outside of CrossFit. We show them the importance of exercise through their lifespan, not just their athletic prime. Working out with your parents and family members strengthens the role that the older folks in their lives play.

Our coaching staff is predominately female, which is great for the girls in our classes. That's because research shows that same-sex role models can positively influence self-perceptions. Girls can aspire to women whose accomplishments they can achieve, such as becoming a better athlete or a coach. While boys also benefit because female coaches can provide diverse perspectives, insight, and advice to their athletes.

Kids CrossFit Programs Encourage Curiosity

Kids used to go to playgrounds and play on monkey bars, now their primary source of entertainment are devices. CrossFit gives them the opportunity to try new things away from a screen. From rope climbs, to barbells and dumbbells, to box jumps and more, new movements are constantly introduced throughout our 8 week programs.

If you're ready for your children to learn lots of skills from our Kids CrossFit Classes, sign up for the summer program now!

Why Movement Outside of the Gym is Important and 4 Tips to Help

Fri, 12 Sep 2025 19:01:24 GMT

Lifting weights and getting your heartrate up via exercise is amazing, we love & support it 100%. But the real challenge is getting in movement OUTSIDE of the gym. Let me ask you a question. Are you sitting at a desk 7-8 hours a day, maybe getting up for a few minutes to go to the bathroom or fill your water bottle, but are you primarily sitting the majority of your day?

After you truthfully answer that question, I?m going to drop a mind-blowing statistic that might make you start prioritizing movement outside of the gym!

The Research on Movement Outside and Daily Steps

Mortality risk was reduced by 50% for older adults who increased their daily steps from around 3,000 to around 7,000, according to research .

Just to put movement outside into perspective; a 30 minute brisk walk is roughly 3,000 steps. It just goes to show how sedentary our society has actually gotten, because 30 minutes is not a long time when you zoom out and look at your day to day.

If that didn?t sink the nail in the coffin for you, I have another fact about walking that will hopefully blow your mind.

When we look at our total daily energy expenditure (how much energy our body burns in a day), we look at 4 different categories:

BMR (basal metabolic rate) accounts for about 70% of your daily calorie burn. Our BMR is essentially determined from our stats like our age, height, muscle & fat mass, dieting history (chronically under-eating lowers our BMR), etc.?
NEAT (non-exercise activity thermogenesis) accounts for about 15% of your daily calorie burn & that is movement outside of the gym! Walking, fidgeting, mowing the lawn, going grocery shopping, taking the stairs instead of the elevator, etc.?
TEF (thermic effect of food) accounts for about 5-10% which is the amount of calories your body burns just digesting good. Protein has the highest thermic effect, meaning your body burns more calories digesting protein than any other macronutrient, which is why we love a high protein intake !?
EAT (exercise activity thermogenesis) accounts for about 5-10% of your daily calories burned through intentional exercise, so what we do inside these 4 walls; CrossFit classes in Newport, MN ! The more muscle we have, the higher our BMR is. So, in the long run we want to exercise & lift weights but it's important to differentiate the amount of calories actually burned through NEAT & EAT.

That's right, movement outside of the gym accounts for 15% of your calorie burn, while movement inside the gym accounts for only 5-10%. If you skimmed through the article to find the takeaway message, here it is: many people view their 1 hour in the gym as their primary movement for the day but I want you to flip the script. Your primary movement should be the time spent outside of your workout. If you are thinking ?there is no way I can step away from my work to go for a walk during the day? I have 4 things for you to consider and implement:

You need to start prioritizing your overall health. For some folks, that might be looking at work / life balance dead in the eyes. Staying sedentary is not the answer.?
On Sundays, look at your schedule for the week ahead. Block off 15-20 minutes to help escape your excuses mid week!?
Pro tip: pair your lunch break with a walk. It?s the perfect time to start implementing more movement if you aren?t sure where to squeeze it in.
Get a fitness watch that helps track your steps. See where you?re currently at and then aim for 1,000 more. Once that feels comfortable, tack on another 1,000.

Let's make NEAT (non exercise activity) neat again! ????

3 Easy Ways to Meal Prep Nutritious Meals

Fri, 12 Sep 2025 18:59:48 GMT

I love the saying ?if you fail to plan, you are planning to fail.? If that saying makes you feel seen when it comes to food and meal prep, this article is for you! Let?s talk about it!

We are all busy during the week. Meeting after meeting, email after email, appointment after appointment. Some of us are lucky if we have time to unplug mid day, eat lunch and go for a little walk (see ? why movement outside of the gym is important ? article!). One thing that makes a busy day easier when it comes to food, is to prepare food so during the hustle and bustle, you don?t have to worry about where your next meal is coming from! You?ll have food prepped and ready to consume.

3 Ways to Meal Prep

Here are a few different meal prep techniques you can start playing with:

The ?bulk prepper? meal prep

Braeden and I are huge fans of bulk prepping. It allows you to cook a few different options and then mix & match throughout the week. We will typically pick out 2 protein sources and 2-3 carbohydrate sources, prep them all on Sunday and assemble meals as we go about our week. Makes it super duper simple!

For example:

We?ll grill a bunch of marinated skinless chicken thighs and cook lean ground beef. Throw them both in tupperware and your main protein sources are ready to assemble throughout the week.
We?ll cook a big batch of jasmine or basmati rice in bone broth (adds extra protein, nutrients and gives it a little more flavor!)
We?ll dice up potatoes, air fry or bake them and they?re ready to assemble for the week.
Add in different toppings to jazz meals up. Feta cheese, salsa, avocado, pickled red onions, etc.

The "recipe follower"

Meal prep recipes are super easy to follow, assemble and have pre-made meals to grab and go for the week.

Stay Fit Mom (& dads)- amazing meal prep resource! Each recipe has the macros & how to find them in myfitnesspal if you?re tracking.
1. Tuscan chicken bake 380 cal, 41 protein 33 carb 7 fat
2. Protein overnight oats 239 cal 31 protein 22 carb 2 fat (you can easily add more carbohydrates and fat to bulk this up.)
Cailee Eats
1. She puts out some of her weekly meal prep ideas. This one has chicken burrito bowls w/ homemade chipotle sauce (makes 4 servings) & a one pot cajun pasta (makes 6 servings).
Joyful Healthy Eats - another great meal prep blog
1. Easy chicken salad - 1/2C serving size 18 protein 7 carb 10 fat
The Meal Prep Manual - another great meal prep blog that includes the calories and macros of all recipes. Plus, many of the meals have a video tutorial that you can follow along while you cook.
K?r Nutrition , that's right you can get recipe ideas right from your coaches!

The "no cook crew" meal prep

Just like it sounds, this meal prep is for people who don?t want anything to do with the kitchen. Your goal is to find pre-made/pre-cooked food options!

Protein ideas-
Carbohydrate sources-
Fat sources-
1. Avocados
2. Cheese
3. Olives
Veggies-
1. Opt for pre-cut forms like onions, peppers.
2. Go to the frozen section for your produce.
Pre-made meal companies like Power Plate Meals

Whatever meal prep technique sounds like it would work best for you and your family, I encourage you to start ASAP! I guarantee your week will be a lot more organized and you?ll start prioritizing your nutrition when you start preparing food to help set yourself up for the week!

Celebrate Milestones Like Class Attendance

Fri, 12 Sep 2025 18:59:17 GMT

At K?r Fitness and Performance, we not only know that community and recognition are critical to achieving fitness goals. We celebrate milestones that our dedicated members accomplish. One of our favorite ways is by celebrating when members take their 500th and 1,000th class.

Your First Workout

The first step into the gym is often the most intimidating. We celebrate milestones like these on a weekly basis with new members. Unfortunately, that first day and first workout will not immediately help us bring our goals to reality. What it does is set in motion the consistency required to reach those goals.

The magic of CrossFit happens when you?re able to come to class 4 times a week. Which is why our Committed Club celebrates the milestone of 16 classes or more per month. It can be challenging to make time for yourself and your health. The professional CrossFit coaches at K?r do everything they can to make that challenge easier by coaching classes 7 days a week, with 7 times most days of the work week.

With 168 hours in a week, setting aside 4 for class is asking for 2% of your week. Adding in commuting and sticking around after class to talk to your community , even 4% of your week is not much time at all. But it will make all the difference in staying healthy, reaching goals, and building life-long friendships with those you workout next to.

There?s a saying that little by little, a little becomes a lot.

That applies to fitness too. 4 or more classes a week, 16 or more classes a month, by the end of a year that?s roughly 200 classes. Another chance to celebrate milestones each year. Getting 200 or more classes in a year, means you can join the K?r Fitness and Performance 500 Class Club in 2-3 years.?

Celebrate Milestones with KFP Clubs

What is the 500 Class Club? It?s the way we celebrate our member?s hard work of taking time out of their day to put themselves first. They show up and try something new, work on moving better with the guidance of our coaching staff, and grow with the community. We celebrate milestones with our members, including when they dedicate 500 hours for their well-being. Every member in this club gets a 500 Class Club long sleeve shirt. They also receive recognition in their 500th class because, yes, the coaches track these things along the way. Many times our members enjoy a class with twice as many people as normal because everyone wants to be there to celebrate.

We also get a polaroid of the member at their 500th class to post on our wall at the entrance to the gym. We believe in these humans and are proud of the work that they've put in. This also serves as motivation for those working on getting to the 500 Class Club themselves.

But we couldn?t stop there. Because we?ve had 4 individuals already reach 1,000 classes in the few years that we?ve been a gym. Which means we created the 1,000 Class Club. Similar to the previous milestone, folks are celebrated within class. They also receive a quarter-zip pull-over that currently only 4 humans own. We believe the humans that earn that pull-over are as limited edition as they come.

You deserve to be part of a community that prioritizes your success and celebrates milestones with you. If you?re interested in K?r and learning more about our 500 and 1,000 Class Club, book a No Sweat Intro today ! No matter where you are starting, we all started at class number 1. When will your polaroid be on our wall?

Our Committed Members

As of June 2024, here are our amazing athletes who have joined these clubs and celebrated milestones like 500 or 1,000 classes attended:

500 Club

Lisa
Maria
Ben
Mikayla
Amanda
Mel
Eric
Jorge
Kory
Paul
McKay
Tricia
Lexi
Denise
Joe
Michelle
Jonathan
Bekah
Erin
Kaitlyn

1,000 Club

Jocelyn
Tony
Nate
Krista

Not Enough Time For Your Goals?

Fri, 12 Sep 2025 18:58:46 GMT

That?s the # 1 reason why people say they don?t exercise.

Is that you?

How much time do you watch TV?

How much time do you spend cooking meals?

How much time do you spend scrolling the internet on your phone?

How much time do you spend aimlessly walking around Target, Marshall?s or the mall wondering if you?re going to buy something?

If you?re one of the many that says you don?t have time to exercise, I have a bit of homework for you that I really hope you?ll do. All it requires is a small notebook (or notes section in your phone) and a timer (again you can use your phone).

Every time you?re watching TV, cooking, playing on the internet, or in general just wasting time, I want you to set the timer on your phone. Once you?re done, make a note how long you did that for.

After 30 days, add up all your time.

If you still don?t think you have enough time to exercise a few times each week, email me. I can help you plan your days more effectively.

If you found enough time to get to the gym at least 3 times during the week, but you?re still not seeing progress towards your goals?..email me if you?d like my help.

Your schedule will never be perfect, but making the investment of your time for yourself and your goals is worth it.

My email is braeden@wordpress-1406512-5296564.cloudwaysapps.com or book a free intro .

6 Reasons to Lift Weights

Fri, 12 Sep 2025 18:58:13 GMT

Often when people hear the term ?weight loss,? they instinctively think of cardio-based exercises (running or cycling) or severe dietary restrictions. While these aspects may be beneficial, there is another key player in the weight loss journey that?s often overlooked: lift weights aka strength training.

Strength training, also known as resistance or lifting weights, involves performing exercises that make your muscles work against some form of resistance.

This can be achieved by lifting weights, using resistance bands, or even your body weight.

Despite its significant benefits, it is frequently under-appreciated in the realm of weight loss, and it?s about time we shed light on the importance to lift weights.

6 Reasons you need to lift weights

1.? Burn Calories More Efficiently

One of the primary benefits we see when we lift weights is that doing so helps build lean muscle mass. As muscles are metabolically active tissues, they burn more calories than fat, even at rest.?

In other words, the more muscle mass you have, the higher your resting metabolic rate becomes.

This means you?re burning calories throughout the day, not just during your workout, leading to more effective weight loss and maintenance.

2. Boost Your Metabolism

By now, you may have encountered the term ?starvation mode.? It refers to the body?s natural response to severe calorie restriction, which results in a slowed metabolism as your body tries to conserve energy.

This response can be counterproductive to weight loss efforts.

Strength training produces the opposite response. By promoting muscle growth, it keeps your metabolism fired up, ensuring your body burns calories efficiently.

3. Enhance Body Composition

Losing weight doesn?t always equate to improved health or aesthetics.

Sometimes, losing weight can also involve losing muscle mass, leading to a ?skinny-fat? appearance.

Strength training helps you lose fat and not muscle, enhancing your overall body composition. It shapes and tones your body, helping you look leaner and stronger.

4. Improve Physical Health and Mental Well-being

When you lift weights, you can boost your overall health. And that's not just through weight loss.

It strengthens bones, improves balance, and aids in the prevention of chronic diseases such as arthritis, heart disease, and type 2 diabetes.?

Moreover, strength training, like other forms of exercise, helps improve mood, reduce stress, and promote better sleep, contributing to improved mental health.

5. Long-lasting Results

While cardio workouts can burn more calories during the workout, strength training has a longer-lasting effect.

Known as the ?afterburn effect? or excess post-exercise oxygen consumption (EPOC), your body continues to burn calories post strength training as it works to repair and build the muscles worked out.

It?s important to remember that everyone?s body responds differently to exercise and diet, and what works best for one person might not necessarily work best for another.

When your routine includes "lift weights," that doesn?t mean you should forego other types of exercise.

The best approach is often a balanced mix of strength, cardio, and flexibility training.

6. Incorporating Strength Training

Start slowly if you?re new to strength training. If you?re starting without any coaching, you may want to start with bodyweight exercises and then gradually add weights as you get stronger.

Aim for at least two strength training sessions per week.

Strength training is a potent tool in your weight loss arsenal.

By building lean muscle, boosting your metabolism, and enhancing your body composition, it helps not only in shedding those extra pounds but also in maintaining your weight in the long run.

So if you?re trying to lose weight or just improve your general health, don?t forget to include some strength training. Your body will thank you for it. If you need guidance we are here to help, book a free consultation with us here .

Do you struggle with Workout Motivation or Commitment?

Fri, 12 Sep 2025 18:56:53 GMT

Workout motivation isn?t your problem. Commitment is.

I can?t tell you how many people have sat across from me, working their way to tears, describing how they can?t stand themselves anymore. How they are embarrassed when they look into the mirror.?How they just can?t understand how they?ve gotten to the state they?re in. How they know that the path they?re on is going to lead to a really difficult life and an early death.

Whether it's a Goal Review for our members or a No Sweat Intro, we talk through it all. Then we get them on a plan and they get going.??

What happens next?

Some of those people make it. They overcome the obstacle of starting a new habit in order to achieve their goal. They wear the grooves in the path enough that it becomes ?easy?, even if it?s hard. They workout like they brush their teeth.?Some days they miss it, and they just don?t feel right.?But it doesn?t mean they stop.?They keep going because they know that it?s working, even if those results aren?t immediately apparent.??

By all indications, they?ve made it. They?re doing the thing. They?re extending their lives, becoming more capable and feeling more confident in less clothing.??

On the flip side, many others do not make it. Despite all the accountability, coaching and excellence that we provide, some clients just don?t succeed. They waver, wane and eventually stop.??

What?s the difference???

Many would say, ?motivation?.? But as we?ve addressed, they?re motivated.?Everyone I know wants to live longer, live better and look better. Everyone.

Unfortunately, they?re just not committed.?But, as a matter of convenience, they blame their lack of workout motivation.

But the reality is, no one wakes up motivated everyday. In fact, most people don?t wake up motivated most days.?At 5am on a dark morning in February, workout motivation is meaningless.?Commitment is everything -- having that workout on your calendar, setting the clothing out the night before, having someone on their way to meet you at the gym .

The ones who are successful get out of bed because they just do, and the commitment they?ve made to addressing their motivations is one they honor and respect.???

Because they?ve said they?re going to do it, they do it. And they keep doing it.?Even if they miss a day, a week or longer, they?re commitment remains.?So they stick with it.??

And they succeed.

How to build commitment

Building commitment starts with creating a structure that supports your goals. This might mean setting realistic, specific goals that align with your values and long-term aspirations.

Start small?commit to three workouts a week instead of five?and focus on consistency over perfection. Use tools like reminders, a fitness journal, or even an accountability partner to keep yourself on track. Celebrate small wins, like showing up for a workout or completing a tough session, because each success reinforces the habit. Over time, these consistent actions become second nature, forming the foundation of a lasting commitment to your health and fitness.

Make your structure so easy it's almost impossible not to do it.

Move on from workout motivation into commitment

So if you?re not where you want to be, please don?t blame your motivation. Blame your lack of commitment, and recognize that you?re not alone in the ebbing and flowing of motivation, but that you just need to commit and do the thing because it?s what you?ve decided you?re going to do.

If you are ready to take the next step with your health and wellness journey we are here for you. Book a free consultation here .

What to Eat at a CrossFit Competition

Fri, 12 Sep 2025 18:56:21 GMT

It?s competition week here at K?r Fitness & Performance in Newport, Minnesota, and the biggest stressor might just be figuring out what to eat at a CrossFit competition! If you struggle with planning and prepping food (and, you know, figuring out what to even eat on game day!), this blog post is for you! Let?s dive in.

Quick Tips for What to Eat at a CrossFit Competition

Whether it's your first comp or your 10th, these are the most important things to know when planning what to eat at a CrossFit competition.

No experimenting with new supplements/food. This is not the time to being trying new things.
You will be doing 4 workouts in a span of 8 hours, you need to fuel properly and stay hydrated.
Start thinking of foods you can easily consume and digest.
Today is not the day to pack ?clean foods? and prioritize eating healthy. Fiber & high fat foods are not your friend on comp days.
Carbohydrates, protein, and hydration are your priority.

How to Pick Food for Comp Day

Because fiber and fat are slower to digest, it's best to keep these on the lower side during your CrossFit competition. With faster turnaround between events, you don't want to be on the comp floor with a stomach full of vegetables and steak.

What foods are faster to digest? Carbohydrates. Which means your body can use them as fuel more quickly. Include quick, easily digestible carb sources to snack on right after your workout and leading into your next event. 30-60 minutes before each event is a great target for eating something carb centric.

And if you don't feel like eating? Think about liquid carbohydrates like Gatorade or juice so that you can still fuel properly.

If you have 2-3 hours in-between workouts consider consuming a meal with lean protein and carbs that your body is familiar with and you know you can digest it easy peasy.

CrossFit Comp Food Ideas

Hydration

LimeLytes (K?r Vendor also located in Stillwater, MN), LMNT, Liquid IV, Paleo Valley Essential Electrolytes, Coconut Water, etc.

Carbohydrates

Fruit
Sticks Popsicles (K?r Vendor also located in Stillwater, MN)
Oatmeal
Rice
Honey
Banana chips
Nerds Clusters

Protein

Protein powders/bars that you know digest well
Chicken
Turkey
Jerky
Protein muffins/balls

Examples of What to Eat at a CrossFit Competition

Breakfast - Overnight oats

Pre workout - Fuel for Fire pouch + OJ

Event #1

Post workout - PB&J + pretzels

Pre workout - Nerd Clusters + Coconut water, LimeLyte or LMNT

Event #2

Post workout - Yogurt w/ berries

Pre workout - 2 dates + apple sauce pouch

Event #3

Post workout - Small meal of ground turkey + white rice + coconut water

Pre workout - Sticks Popsicle

Event #4

Post workout - Protein shake + granola bar

Then have a celebratory meal because you did that! We are curious, what are you packing in your bag to help keep you fueling on comp day? Good luck to all our competitors and stay unbreakable!

K?r Classic Event Details

We would love to have you swing by to help support our competitors or even to help volunteer! Our first heat starts at 7:30 am and the last heat is set to wrap up at 5:20 pm with awards afterwards.

Vendors that will be setting up shop for the day:

Sticks - Handcrafted ice pops created in small batches, deliciously packaged in downtown Stillwater, Minnesota. A special protein pop will be crafted for K?r Classic!

LimeLytes - Hydrate naturally with just sea salt, honey and lime. Balanced electrolyte replacement including sodium, magnesium, potassium and 84 trace minerals and micronutrients.

Dynamic Drips - Conveniently bringing personalized hydration and wellness to you through mobile IV infusion therapy.

Body Rhythms Massage - Darienne, CMT (and an amazing member at K?r Fitness & Performance) is offering free chair massages throughout the day at K?r Classic.

Pigs Unlimited - Food truck that offers pulled pork sandwiches, rice bowls, nachos and more!

How to Enjoy Thanksgiving Without Overindulging: 7 Mindful Eating Tips

Fri, 12 Sep 2025 18:55:34 GMT

How to Enjoy Thanksgiving Without Overindulging: 6 Mindful Eating Tips for Newport, MN

Thanksgiving is a time to gather with family, express gratitude, and enjoy delicious food. However, for many, it?s also a time when overindulgence can lead to discomfort or guilt. But it doesn't have to be this way. With mindful eating practices, you can savor the flavors of the holiday without overeating. As your local nutrition coach in Newport, MN, I?ve put together six mindful eating tips that will help you enjoy your Thanksgiving meal and stay on track with your health goals.

Mindful eating is about being present and aware of what and how much you?re eating, while also paying attention to how your body feels. By focusing on your senses and eating with intention, you can prevent overindulgence and truly enjoy every bite.

1. Start Your Day with a Balanced Breakfast

One common mistake people make before Thanksgiving dinner is skipping meals earlier in the day, thinking it will help them "save room" for the big meal. In reality, this often leads to overeating when the food finally arrives. To avoid this, start your day with a balanced breakfast that includes a good mix of protein, healthy fats, and fiber. A breakfast like greek yogurt bowl, or scrambled eggs with healthy fats like avocado, can help keep your blood sugar stable and prevent the hunger-driven urge to overeat later.

Tip : Don?t skip meals in the morning?this will help you stay satisfied without overeating during the Thanksgiving feast in Newport, MN.

2. Take a Moment to Savor Your Food

Before diving into the meal, take a moment to pause and appreciate the food in front of you. This mindful approach helps you focus on the flavors, textures, and aromas of your meal. It also prepares your body for digestion by triggering your body?s natural hunger cues. Thanksgiving meals in Newport can be rich and delicious, but slowing down to truly experience the food can enhance your satisfaction and prevent mindless eating.

Tip : Practice gratitude for the food and the company. Being present and mindful before you begin eating will set a positive tone for the entire meal.

3. Balance your plate

A great way to ensure you're eating optimally is to build a balanced plate with bigger portions of protein and fiber filled food options to help you feel satiated and help balance blood sugar levels.

Tip : Try filling half your plate with vegetables and lean protein (like turkey) to help you feel satiated, which in return can help you avoid mindless eating.

4. Eat Slowly and Take Small Bites

Eating quickly often leads to overeating because it takes your brain about 20 minutes to register fullness. At Thanksgiving with all the excitement and socializing, it's easy to rush through your meal. Slow down by taking smaller bites and chewing each bite thoroughly. Not only will this help you feel full with less food, but you?ll also enjoy the meal more.

Tip : Put your fork down between bites and engage in conversation. This will help you slow down and eat mindfully, giving your body time to signal when it?s satisfied.

5. Tune Into Your Hunger and Fullness Cues

Mindful eating is all about listening to your body. Before you go for seconds, check in with yourself. Are you truly hungry, or are you just eating because food is in front of you? By tuning into your hunger and fullness cues, you can avoid overeating and enjoy the meal without guilt. If you feel full, stop eating, even if there?s food left on your plate.

Tip : It's not a rush to the finish line of 'how many plates can we consume', Wait 10-15 minutes after finishing your first plate before deciding if you?re still hungry.

6. Eat what you love, leave what you don't

We like to say, 'Eat what you love, leave what you don't,' and this is especially true when it comes to Thanksgiving food. Just because there are four different kinds of pies doesn't mean you need to have a slice of each. But we also want you to savor the special foods you only get once or twice a year!

Tip : Pick your favorite pie, enjoy every bite, and leave the ones that don't excite you.

Final Thoughts: Stay Mindful This Thanksgiving in Newport, MN

This Thanksgiving, practice mindful eating to help you enjoy the holiday season without overindulging. By taking the time to savor your food, listen to your body, and be present in the moment, you?ll feel more satisfied and less likely to overeat.

As your local nutrition coaching experts in Newport, MN, we?re passionate about helping you make sustainable choices that align with your health goals?during the holidays and year-round. If you're looking for more support with you health and nutrition, we would love to help you out! Head here and schedule your consultation today.

A fresh spin on New Years Resolutions

Fri, 12 Sep 2025 18:54:32 GMT

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!

3 Things to Do When Late to CrossFit Class

Fri, 12 Sep 2025 18:50:16 GMT

Running late to CrossFit class happens to the best of us, but it doesn?t have to impact your workout. With a little planning and quick thinking, you can still make the most of your time and get the intended benefits of the class. There are no punishments for being late to class at K?r Fitness & Performance because we want you in class . Period. Use these 3 tactics to bounce back from a delay in getting to class and crush your workout?even if you start a few minutes behind.

Late to CrossFit class, not late to join

Being late to CrossFit class can be made worse by getting sidetracked saying hello to your friends, filling up your water bottle, checking your phone messages while you?re changing, and a slew of other things. We don?t want you sprinting through the building to join class, but working to hop in as quickly as reasonably possible can make a big difference for what you gain from class.

Change, if needed, and make your way to the gym floor. If you have to swap your shoes, do so while reading the workout or whiteboard to make the most of your time left in class.

Don?t skip the warm-up

The reason for being late to CrossFit class might have caused your heart rate to climb, but you still deserve to get a good warm-up before working out. Properly warming up also prevents injury and improves workout performance . At K?r Fitness & Performance , our classes are structured with an explanation of the workout before a guided group warm-up. If you get to the gym within 5 minutes of class starting, you can likely hop into the warm-up as soon as it starts.

But if the warm-up has already started or is done, what should you do to get your body ready for the workout? Join any warm-up in progress. If the class coach wants you to do some extra repetitions or time, they will let you know. We have 20 bikes and ski ergs ready for use, so using one of those for 2 minutes is a baseline warm-up that you can use any time you?re late to CrossFit class. Push the pace in the final 30 seconds to elevate your core body temperature.

We also write our warm-ups on the whiteboard at the front of the room. You could look at that board for what to do to prepare for the workout. If it lists 3 rounds, maybe you do 1-2 rounds instead. Or cut the number of reps down to join class as quickly as possible while still activating the muscles you?re going to use in the workout.

Find a buddy

It is rare for anyone to not have questions about a workout, especially if they are reading it from an app without having it explained. That?s exactly why we start our classes with the whiteboard brief where your coach will go over the workout, the stimulus or intention, ways to modify to meet your needs, and important details that will make the workout better.

Missing the workout breakdown doesn?t mean you need to figure out those details on your own. Instead of flagging the class coach down, find a friend in class that can either fill you in on what was said or let you know if your questions were answered and what those answers are. Any questions that aren?t answered should be directed to the coach. The other nice thing about having a buddy is that you can follow their lead. So if the class coach had told everyone to get out a kettlebell and dumbbell of similar weight but you didn?t hear that, you can see that your buddy is heading towards the weight racks and follow suit.

Things happen and sometimes we are late to CrossFit class or an appointment. Your coaches would rather have you in class for 50 of the 60 minutes than not see you at all. If being late is something that happens regularly, ask yourself what about your routine isn?t helping you. That might be setting out your water bottle and pre-workout fuel the night before , adding an alarm to your phone to make sure you leave the house when you meant to, or keeping a workout outfit in your car so that you?re ready to go.

6 Reasons Why Training Through Injury Builds Unbreakable Humans

Fri, 12 Sep 2025 18:49:26 GMT

Injury. Surgery. Setbacks. They happen to every athlete?whether you?re training for performance, longevity, or just staying active for life. And many stop training through injury thinking that it is the only option.

But here's the truth most people don?t talk about: Stopping completely is almost never the answer.

At K?R Fitness & Performance , our mission is to build unbreakable humans . That doesn?t mean you?ll never get hurt?it means when life hits hard, you?ve got the mindset, the community, and the habits to keep moving forward.

Here are 6 reasons why continuing to train through injury? safely and intentionally ?is one of the most powerful things you can do.

1. Movement is Medicine, Including When Training Through Injury

Injury can make you feel like you need to stop everything. But research and experience tell us: smart movement speeds up healing.

It keeps your circulation strong, reduces inflammation, and maintains muscle activation. Whether it?s light cardio, mobility work, or accessory strength, the right type of movement supports recovery?not delays it.

2. You Can Train Around Almost Anything

Broken wrist? Single-arm dumbbell work.
Torn meniscus? Upper body hypertrophy and seated conditioning.
Recovering from surgery? Controlled rehab-based training through injury, scaled to your ability.

There?s always something you can do ?and at K?R, customization is what we do best . Our coaches modify workouts to match your capacity while still driving results.

3. Your Routine?and Community?Are Your Anchor

One of the hardest parts of injury isn?t physical?it?s mental. Losing your rhythm, your confidence, your identity as someone who trains consistently... that can wear on you.

But here?s what most people overlook: your routine anchors you?and so does your community . Just being in the room, hearing the music, sharing laughs, high-fives, and encouragement, even when you?re doing a different workout, makes a massive difference in how you feel during recovery.

The classes on your calendar give you something to look forward to, a place to go, and people to see. That's because at K?R, you?re not going through this alone. You?ve got coaches who care, a team that checks in, and training partners who want to see you win.

That connection? That?s fuel. That?s what keeps you mentally strong while your body catches up.

4. Stay Strong While You Heal

If you completely stop training through injury, your body will regress. But if you stay active in the right way, you maintain strength, movement quality, and even cardiovascular capacity?so when you're cleared to go full-speed again, you?re not starting from scratch.

An injury is a great opportunity to work on other areas where you've wanted to see progress. If you have a broken wrist, you have some time to work on building squat strength. If you're recovering from ACL surgery, let's see how many strict pull-ups you can do in addition to your rehab exercises.

5. We?ve Got Built-In Recovery Experts

At K?R , we?re not just a gym?we?re a performance and wellness team . That includes a licensed chiropractor and physical therapist on staff. If you're dealing with injury or coming back from surgery, you?re not guessing or Googling. You?ve got real pros guiding your movement and modifying your training in real time.

6. Training Through Injury Is an Opportunity, Not a Dead End

An injury might feel like a setback?but it?s actually a chance to refocus . Dial in your movement quality. Build unilateral strength. Develop better control and awareness. The ?off-season? of your injury can become a launchpad for your next breakthrough.

Final Thought: Unbreakable Is a Mindset

Being unbreakable doesn?t mean you never bend?it means you don?t break when life gets hard .

If you?re injured or coming off surgery, don?t isolate. Don?t disappear. Come talk to your coach. Ask for a modified plan. Use your community.

Let?s train smart.
Let?s keep you moving.
Let?s keep building unbreakable humans.