Functional Fitness RWF

06/10/2026

Reflection Post — Two-Brain Summit

Sometimes you go to a conference and leave with a million and one ideas you can't wait to implement or experiment with. Other times you attend and realize you're already doing exactly what you should be doing.

This year's summit featured a presentation specifically on Semi-Private training — the entire setup Functional Fitness is built on. Trevor and I were eager to take notes and talk through every way we could sharpen what we're already doing to serve our clients even better.

Here's what we walked away with:

OFFER A TEAM OF COACHES

Rather than individual trainers working under one roof, each with their own select clients, be the team that supports the client. Keep open communication among coaches about every member's goals, injuries, and programming quirks so we're always on the same page. Things come up, which means members may work with any coach at any time — and every one of us should be ready to support and coach them in a consistent way.

This is something we've understood for a long time. When you're a member at Functional Fitness, you're not assigned to a single trainer and left stranded when they're out — you're supported by our entire coaching team. We talk to each other about your goals, your history, and what you're working through, so no matter which coach is on the floor, you get the same consistent, informed coaching every time.

OFFER FLEXIBLE SCHEDULING

Don't lock members into one time slot forever, where missing it means losing it. Build a schedule that works the vast majority of the time, while understanding that life happens and 24-hour notice isn't always possible. Don't punish the member who's balancing work, travel, and grandkids — life is full at every stage. Meet people where they are.

This is already how we operate. We understand your life doesn't run on a rigid schedule, so your training shouldn't either. You're not boxed into one unchangeable slot, and we're not here to penalize you when the unexpected comes up. While we don't have unlimited availability, we'll work with you to find times that fit your week, because the best program is the one you can actually show up for.

GIVE THEM EVERYTHING

Don't nickel-and-dime with one price for training, another to add 24-hour access, an upgrade for the infrared sauna, and more for programming on non-coached days… give it all.

This is one of the things we love about our facility. Members get 24-hour access right here — not a separate membership or a different gym. They can come to their home facility for extra work and follow a dedicated program designed around their specific goals. It's all included in their training membership: everything they need to succeed.

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While we're proud that we're already doing the major things this presentation highlighted, we still walked away with some awesome nuggets, small changes we can make to support our members — new and old — even better. Especially how to make the starting process more comfortable. Because isn't getting started in a new place one of the most intimidating parts of joining a gym?

THANK YOU for letting us dip out a little early on Friday to spend the weekend learning. We can't wait to refine our services and bring you an even better experience.

If you're looking for a gym that was created to support you, work with your busy life & join a community that wants you to succeed - you've found the right spot. We're just a message away!

06/08/2026

📣 We're hiring at Functional Fitness in Redwood Falls!

We're looking for a personal training coach to join our team and lead semi-private training sessions. If you have a passion for helping people, we'd love to meet you. Know someone who'd be a great fit? Tag them -- and PLEASE help us spread the word by sharing this post!

Apply through the link in the comments. 💪

06/08/2026

While our protein is STILL ON SALE this week, supplements aren't always necessary -- though, they are VERY convenient and can help you in a pinch.

Check out this video to learn more about how much protein YOU should have in a day & some helpful tips to hit that number.

https://youtube.com/shorts/xxmqERjPnSQ?feature=share

& how to get it with mostly, if not all, whole foods.

06/06/2026

Do you think Trevor signed us up for this event instead of the Two Brain fitness conference?

🤞😜

06/05/2026

Getting out for a walk every day is a great start. But if you're strolling, you might be leaving the biggest benefit on the table.

A new study followed nearly 80,000 adults for 16+ years and compared slow walkers (3+ hours a day) against brisk walkers (just 15 minutes a day).

Slow walking 3+ hours a day? Basically no mortality benefit.

Brisk walking 15 minutes a day? Death risk dropped nearly 20%.

That's not a typo. The slow strollers got almost nothing. The brisk walkers — fifteen minutes — bought themselves years.

Here's why: slow walking doesn't load your heart or aerobic system enough to drive real adaptation. It feels productive. It pads your step count. But your cardiovascular system shrugs.

Brisk walking — the pace where you'd struggle to sing the chorus of a song — actually pushes your heart, lungs, and muscles enough to matter.

This week's challenge:
Pick one 15-minute walk every day. Walk it like you're 5 minutes late. That's it.

Forget chasing 10,000 steps if you're collecting them at a stroll. Trade 3,000 of those for 15 minutes of actually pushing the pace — and the math gets a whole lot better.

Intensity matters more than duration. It's one of the principles we build every program around at Functional Fitness — whether you're training with a coach or showing up on your own.

📲 DM us if you want to talk about how we can help you train smarter, not just longer.

06/04/2026

We're heading to Chicago! 🏙️🧡

This weekend, our team is packing up and heading to the Two-Brain Summit in Chicago — one of the biggest gatherings of gym owners and coaches in the country.

The best coaches never stop being students - we know we don't know it all & we're looking forward to expanding our knowledge base & learning new ways to serve our clients. So we're spending the weekend learning from some of the sharpest minds in the fitness industry — soaking up the latest in coaching, programming, and helping members like you train smarter, move better, and reach your goals.

Every idea we bring home is one more way we can serve YOU better.

A quick heads up: our team will be out of the office Friday and through the weekend while we're at the conference. We may be slower with our responses - please note we'll get back to you Monday, if not sooner!

Big things ahead — we can't wait to bring it all back to the gym. 🔥

06/03/2026

Member Review 🧡

This is what it's all about right here.

In just a few short months, Ann built real confidence in her abilities — especially working around her hamstring issues. That's no accident. Our coaches are phenomenal at meeting you exactly where you are, modifying workloads to fit the individual, and making every member feel heard and seen.

Because here's the truth: progress doesn't come from a one-size-fits-all program. It comes from training that adapts to your body, your history, and your goals — so you can keep moving forward without breaking down.

Confidence. Consistency. Coaches who actually listen.
That's the Functional Fitness difference.

Nagging injury or not sure where to start? That's exactly what we're built for.
Reach out to us at 507-312-9348 - we'd love to create a plan that works for you. 🧡

06/01/2026

Summer Athletes are up and running!

Swipe to see what coaching does in real time. Same lift, same athlete — minutes apart.

The difference? A few simple coaching cues.

Here’s why we start here: load magnifies whatever movement you bring to it. Lift with a rounded back and you’re just rehearsing a future injury under heavier and heavier weight. Lock in the position first, then we add the load — and that’s when real progress (and real strength) shows up.

And this isn’t just about the weight room. A clean hip hinge is the same pattern behind every explosive jump, sprint, and change of direction. Teach the body to load and unload through the hips correctly, and that power carries straight onto the field, the court, the track — wherever the game is played.

Master the movement.
Earn the weight.
Watch the performance follow.

05/31/2026

After 30, you're fighting to keep every pound of muscle you have. Protein is your best weapon.

While whole foods are always our top choice, we understand the importance of having convenient grab & go options as well.

Step 1 - Check out the video for some easy hacks to make protein consumption easy.
Step 2 - Stock up during our sale — 10% off all protein bars, shakes, powders, and creatine.

📲 DM us to grab yours.

https://youtu.be/GWju5SDeFQM

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

05/31/2026

Here's something Trevor noticed early in his coaching career that he couldn't stop thinking about — and eventually couldn't ignore.

Walk into almost any gym in 2011 and you'd see the same thing. The cardio equipment was packed. The weight room? Intimidating, unfamiliar and maybe even a little unwelcoming — especially if you didn't grow up there.

And it made complete sense. Most people didn't know what to do with a kettlebell or a barbell. They didn't want to get hurt. They didn't want to look silly. Nobody had shown them that strength training didn't have to be scary — or that it might actually change their life.

So we built a gym specifically for those people... the ones who didn't feel like the gym was for them. The ones defaulting to the treadmill not because they loved it, but because it was the only thing that felt safe.

Functional Fitness was created to change that, to empower people & to invite more people into fitness.

Fast forward to today — and something really exciting is happening across the fitness world. More and more people are grabbing weights over cardio. The research has caught up. The conversation has shifted. Strength training is finally getting the recognition it has always deserved.

We'd like to think we played a small part in that — at least for the members who've walked through our doors over the past 14 years. 😄

Trevor saw this coming in 2011. He built something for the people the fitness industry was leaving behind — and the world is finally catching up.

And when it came time to name it? He was adamant — his name would not be on the door. No "Trevor's Gym." No "Wittwer Fitness." Nothing that made it about him -- he's probably even mad his name is mentioned so much in this post.... but thankfully, Erin runs the social media 😜

Functional Fitness was never meant to be about him. It was about the person walking through that door for the first time, a little unsure, and just looking for a place that felt like it was made for them.

That decision set the tone for everything that came after. 🧡