https://functionalfitnessmn.com/gaylord

Functional Fitness Gaylord, 123 4th Street, Gaylord, MN (2026)

07/28/2026

Bryan faced a life-changing moment when a tree branch nearly took him out. Here’s what he learned about resilience: 🌳💪

Tag someone who needs to hear this!

On October 18, 2020, while trimming trees, Bryan underestimated a branch that snapped, leading to broken ribs and a collapsed lung. Miraculously, he managed to drive his tractor back to the barn before heading to the ER.

The doctors were shocked at his condition— despite 10 broken ribs, Bryan was walking around! Bryan learned that his back muscles shielded his spine, allowing him to stay mobile despite the injuries.

This experience taught him the importance of staying strong and fit. It’s not just about looking good; it’s about being prepared for the unexpected.

Check out Bryan's full story here:
https://youtu.be/E5r-HY5Geho

07/24/2026

If you've ever ben told told you to "walk more" for your blood pressure, we've got an upgrade for you.

A 2026 analysis in the Journal of the American Heart Association pooled 105 randomized trials of people with elevated blood pressure and ranked every type of exercise head to head.

The winner? Not more cardio.

Cardio combined with strength training dropped systolic blood pressure by about 12 points — more than aerobic exercise alone, more than resistance training alone, and even a bit more than HIIT.

Twelve points is not a rounding error. That's in the range of what some blood pressure medications deliver.

The sweet spot? About 25 to 30 minutes of moderate work a day, or three to four solid mixed sessions a week. Not marathon volume. Just consistent, balanced work.

If your week is all walks and no weights — or all weights and no walks — you're leaving results on the table.

Do both. Your heart is keeping score.

This is exactly how we program at Functional Fitness. Not cardio or strength — cardio and strength. Because the research keeps pointing to the same answer, and we build our programs around it.

📲 DM us to learn more about how we can help you build a routine that covers all the bases.

07/23/2026

Ever wonder why we carry LMNT specifically? Fair question. Here's the short version. 👇

Most sports drinks were built for the vending machine: loaded with sugar, light on the electrolytes that actually matter. LMNT flipped it:

🧂 1,000mg sodium — the electrolyte most people are actually short on
🍌 200mg potassium
🌙 60mg magnesium
🚫 0g sugar, no artificial anything, no gluten

It's the go-to for hot days, hard workouts, sauna sessions, low-carb and fasting, travel, and yes — the morning after. Simple, clean, effective.

LAST CALL -- tomorrow the sale ends!

For the next stretch it's also on sale:
🎉 10% off through Friday on packets, single boxes, and 16oz + 12oz cans
📦 Buy 3 Get 1 Free on boxes continues (always)

Available at Redwood, deliverable to any location. Come find your flavor.

07/22/2026

Here's the truth most people miss: hydration isn't about how much water you drink, it's about whether you're replacing what you sweat out. That's where LMNT earns its spot — a science-backed electrolyte ratio built for people who actually move.

No sugar. No fillers. Just the sodium, potassium, and magnesium your muscles and brain run on. Better workouts, faster recovery, fewer 3pm crashes.

And the timing's perfect:
✅ 10% off July 13–24 — packets, single boxes, and cans (16oz & 12oz)
✅ Buy 3 Get 1 Free on boxes, same as always
✅ For everyone, every location — not just challengers & members

Stocked at Redwood, delivery available elsewhere. Let's get after it. 💪

07/17/2026

You don't have to quit rice, bread, or pasta to steady your blood sugar. You might just have to eat them last.

Researchers took 20 adults with type 2 diabetes and fed them the exact same meals two ways: carbs first, or vegetables and protein first with the carbs 10 minutes later.

Same food. Same calories. Just a different order.

Eating the carbs last cut the post-meal blood sugar spike by 44%. It also kept people in a healthy blood sugar range longer across five days of normal eating — 84.8% of the time versus 78.6%.

Here's why it works:
When fiber from the vegetables and protein land in your stomach first, they slow everything down. The carbs that follow get absorbed gradually instead of flooding in all at once. Less flood, smaller spike.

This study was done in people who already have blood sugar issues, so that's where the effect is biggest. But the mechanism works for all of us — and it costs nothing to try.

Tonight at dinner: vegetables and protein first. Starch last. Same plate. Smoother ride.

This is exactly the kind of simple, science-backed habit we love at Functional Fitness — no major overhaul required, just a small shift that works with your biology.

07/13/2026

Minnesota summer is here, and if you're sweating it out — you're losing more than water. 💦

You're losing electrolytes: sodium, potassium, magnesium. Plain water alone won't put those back, which is why you can chug all day and still feel wiped, crampy, or foggy.

That's the "why LMNT." One stick = 1,000mg sodium, 200mg potassium, 60mg magnesium and zero sugar, no artificial colors, no junk. It's hydration that actually holds.

🎉 10% OFF July 13–24 on single packets, single boxes, and 16oz + 12oz cans.
🛒 In-house at Redwood — and we'll deliver to any of our locations.

Come grab your summer stash. Your body will notice the difference.

07/11/2026

Should you be doing intermittent fasting?

Researchers just pooled 99 studies and over 6,500 people to answer that exact question. Here's what they found.

Every approach worked. Fasting in all its forms, and just plain eating a little less, all beat eating with no structure at all.

The technical winner? Alternate-day fasting — it edged out regular calorie-cutting by about 3 pounds over the course of the study.

Here's the kicker though. The researchers noted you'd need to lose at least 4.5 pounds before a real person would even notice a visible difference in their body. The winning method didn't get there.

So the magic was never in the method.

Fasting isn't unlocking some secret fat-burning mode the rest of us can't access. It just helps some people eat a little less without having to think about it. For other people it makes them miserable and they binge at 9pm.

That's why we don't hand everyone the same plan.

The "best" diet on paper is worthless if it's not the one you can actually run on a busy, stressful, normal week. We're not chasing the perfect approach. We're building the one that fits your life — the one you'll still be doing six months from now.

That's the whole difference between a plan that works on paper and a plan that actually works.

Functional Friday reminder: Sustainability beats perfection. Every time.

Reach out if you want to talk about what actually fits your life.
That's where we start every conversation - with nutrition & the training plan.

07/10/2026

🎉 Celebrating 3 Years with Coach Holden! 🎉

Today we're celebrating a big milestone — 3 years with one of our very own, Coach Holden!

Holden came to us with a deep passion for training and years of hands-on experience under the bar himself. But what's been incredible to watch is how much he's grown — from dedicated athlete to certified coach, to now leading our Springfield facility, working with nutrition clients, and serving as one of our main coaches.

What sets Holden apart isn't just his knowledge — it's his heart. He genuinely cares about each person who walks through our doors. He takes the time to understand their needs, their goals, and their lives. That care shows up in everything he does: the attention to detail in his program design, the intention behind every training session, and the real connections he builds with clients.

Holden, your commitment to growth — both your own and everyone you coach — has helped elevate our entire community. We're grateful for everything you bring to Functional Fitness, and we're beyond excited to keep watching you lead.

Here's to 3 years, and to many more!

While we may be closed, we can't miss this opportunity to shout his praises! Join us in wishing Coach Holden a happy work anniversary in the comments until you can get back in the gym next week to see him! 👇

07/04/2026

Happy 4th of July from Functional Fitness! 🇺🇸

Whether you're headed to a cookout, the lake, or the backyard — we've got a quick workout to kick off your Independence Day the right way. No gym, no equipment, no excuses.
The Freedom Four

4 rounds — rest as needed between rounds

Pushups x 10
(on your knees = totally valid, elevated on a chair = great modification)

Inverted Rows under a table or park bench x 10
(or a resistance band row if you have one handy)

Bodyweight Squats x 15
(go as deep as feels good — quality over depth)
Need it harder? Grab a kid & get going -- just make sure you know the kid ;)

Hip Raises x 15
(flat on your back, drive those hips up and squeeze at the top)
Need it harder? Do one leg at a time, 15 each leg.

Dead Bug x 8/side
(dead bug = lying on your back, opposite arm and leg reach and return)

4 rounds of that and you've hit every major movement pattern.
Takes about 20 minutes.

Go enjoy your day. You deserve it. 🎆

07/03/2026

If you've ever felt like you "can't stop" once you start eating certain foods, this one's for you. And no, it's not a willpower problem.

Researchers locked 20 people in a lab for a month and fed them two diets matched for calories, sugar, fat, sodium, and fiber. The only difference was how processed the food was. People could eat as much or as little as they wanted.

On the ultra-processed diet they ate 508 extra calories a day. Same person. Same hunger ratings. Just 500 calories they didn't even notice going down.

Over two weeks on processed food — they gained 2 pounds.

Over two weeks on whole foods — the exact same people lost 2 pounds.

The reason? Processed food is soft, fast to eat, and calorie-dense. It goes down before your body has a chance to signal that it's full. It's not designed to satisfy you. It's designed to keep you eating.

You are not broken. The food is engineered to be easy to overeat.

Change what's on your plate and you change how much you eat — without white-knuckling a single thing.

This week's challenge: swap one ultra-processed item for a whole-food version. One swap. That's it. Let the food do the heavy lifting.

This is exactly the kind of nutrition thinking we build into our approach at Functional Fitness — no guilt, no restriction, just understanding how food actually works and using that knowledge to your advantage.

PS - It's July 4th tomorrow, America's birthday. Don't let this post make you feel guilty - use it as a reminder to portion things out or bring your awareness to your actions, but still let yourself enjoy the day!

Functional Fitness Gaylord

07/28/2026

07/24/2026

07/23/2026

07/22/2026

07/17/2026

07/13/2026

07/11/2026

07/10/2026

07/04/2026

07/03/2026

Address

Website

Alerts

Shortcuts

Share

Category