What to eat before a CrossFit workout

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.

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.

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.

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.

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.

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.

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.

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?

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.