Functional Fitness Springfield

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Functional Fitness Springfield Formerly known as Extreme Fitness.

Pickleball is a blast.It's also quietly sending people your age to the ER.Here's the thing nobody tells you: it's not th...
10/28/2026

Pickleball is a blast.

It's also quietly sending people your age to the ER.

Here's the thing nobody tells you: it's not the paddle that gets you hurt. It's asking your body for sudden stops, pivots, and lunges it hasn't been prepared for.

Pickleball is the fastest-growing sport for adults 50+ — and orthopedic injuries have climbed right along with it.

The fix isn't to play less. It's to build the strength and balance the game actually demands:

✅ Strong legs and hips for quick starts and stops
✅ Balance and fast reactions to move safely
✅ Controlled landings to protect knees and ankles

And here's the good news — we scale all of it to exactly where you are.

Want to play hard AND stay off the bench? Send us a DM. We'll start with a conversation about your game and your goals.

Excuse of the Week: "My (insert joint here) is stiff."Stiff back, cranky knee, a shoulder that's been bugging you. That ...
10/27/2026

Excuse of the Week: "My (insert joint here) is stiff."

Stiff back, cranky knee, a shoulder that's been bugging you. That doesn't have to keep you home.

🧡 Training on your own? Gentle movement, mobility work and walking can help you loosen up. Come in whenever it fits your day.
🧡 Working with a coach? We'll work around it and choose movements that help you feel better, not worse.

Always check with your doctor about new or serious pain.

Same medication. Very different results.Researchers looked at more than 126,000 people who started the same GLP-1 medica...
10/23/2026

Same medication. Very different results.

Researchers looked at more than 126,000 people who started the same GLP-1 medication through an online weight-loss program.

Some mostly just took the medication. Others also showed up for coaching, weighed in every week, and stayed engaged with the program.

After a year, the engaged group had lost about 23% of their body weight. Everyone else lost about 17.5%. The engaged group was also nearly 3 times as likely to lose 20% or more.

Same drug. The difference was everything around it.

Another study found people on these medications were getting about half the fiber they need, too little vitamin D, and not enough protein for their size.

🧡 And four major medical organizations now say the medication should come with nutrition, strength training, and ongoing support. 🧡

The medication turns down your appetite. It doesn’t decide what goes on your plate, protect your muscle, or keep you going when life gets busy.

👉 That’s exactly why we created our GLP Jumpstart program at Functional Fitness — built specifically for people on GLP-1 medications who want to make their results last. Strength training, nutrition coaching, and the accountability that the research says makes all the difference.

Cohort 1 is ROLLING & we’ll start the next cohort soon. If you’re on a GLP-1 — or thinking about starting one — join our waitlist now and be the first to know when spots open.

📲 Comment “JUMPSTART” to get on the waitlist. We've partnered with Asher Health for the prescription. Everything else is what we’re here for.

Excuse of the Week: "I'm not fit enough."You don't need to get in shape before you join a gym. That's what the gym is fo...
10/20/2026

Excuse of the Week: "I'm not fit enough."

You don't need to get in shape before you join a gym. That's what the gym is for.

🧡 24-hour access means you can start small - lighter weights, lower reps, move at your own pace.
🧡 Coaching means we meet you where you are today and build a plan from there, one step at a time.

Everyone starts somewhere. Start here.

"I don't want to lift heavy."Good news: you don't have to.Researchers pooled 192 studies — the kind where people are ran...
10/16/2026

"I don't want to lift heavy."

Good news: you don't have to.

Researchers pooled 192 studies — the kind where people are randomly assigned to a program — and compared 12 ways to set up strength training. Heavier weights, lighter weights. One set, several sets. Once, twice, three times a week.

Nearly every version clearly beat not training.

For muscle size, they ran 45 head-to-head matchups between programs. 44 of them were too close to call.

Heavy weights did win one category: maximum strength.

If you want the biggest deadlift of your life, load the bar.
If you want to build the muscle that gets you up the stairs and off the floor, lighter weights for more reps can do that job just as well.

In adults averaging 68 years old, lighter-weight programs done two or three times a week improved walking speed and mobility. So did heavier ones.

Two notes: everyone in these studies was healthy, and programs done entirely at home were left out. And "too close to call" isn't the same as "identical."

Here's what we take from it: the best program isn't the perfect one. It's the one you'll still be doing in December.

At Functional Fitness we meet people where they are. Heavy or light, two days or three, the goal is the same — build the body that keeps working for you for decades.

If you're ready to build consistency instead of getting sidelined from workouts pushing you too hard, we're here for you.

🧡 Message us and we'll help you build a program around your personal needs.

Did you know Holden is in Springfield all day?!He's got client hours sprinkled in, but he's happy to show you around, an...
10/14/2026

Did you know Holden is in Springfield all day?!

He's got client hours sprinkled in, but he's happy to show you around, answer questions & help get you signed up!

October is the PERFECT month to join!
Plenty of time to get your routine so you won't be starting from 0 once the New Year rolls around....
PLUS

We're giving away FREE Premium Perks with all new memberships this month!

🧡 Lifting the Ones You Love 🧡The car seat shouldn't be the hard part.Imagine scooping up a squirming two-year-old, or wr...
10/14/2026

🧡 Lifting the Ones You Love 🧡

The car seat shouldn't be the hard part.

Imagine scooping up a squirming two-year-old, or wrestling a car seat in and out of the back seat — and your back doesn't say a word about it after.

Those everyday lifts — a grandkid, a laundry basket, a bag of softener salt — are exactly the movements we lose first when we stop training them.

The strength to lift a real, wiggling load safely comes from your legs, hips, grip, and core working together. (Grip strength alone is one of the best markers of how well you're aging.)

The moment lifting a grandkid feels "risky" is the moment you start missing out.

We build it safely and scale it to you — real-life lifting, grip, and core.

The people you love are worth being strong for. Send us a DM.

Excuse of the Week: "I'm too tired/sore."We hear it all the time, and we get it. But some of your best workouts happen o...
10/13/2026

Excuse of the Week: "I'm too tired/sore."

We hear it all the time, and we get it. But some of your best workouts happen on the days you almost skipped.

🧡 Training on your own? Swap the heavy day for an easy walk, a bike ride or some stretching. The gym is open 24/7, so go whenever you feel up to it.
🧡 Working with a coach? Tell us how you're feeling and we'll adjust your session on the spot.

Either way, you'll walk out feeling better than when you walked in. 💪

Your body has two ages. One is on your driver's license. The other is in your blood — and you can change it.Can you meas...
10/09/2026

Your body has two ages. One is on your driver's license. The other is in your blood — and you can change it.

Can you measure aging in a blood sample, and can exercise move the number? Researchers decided to find out.

A study in npj Aging used a blood test that reads 204 proteins to estimate how old your body actually is. In 45,438 adults, the people who moved more had "younger" blood. The people with older blood developed type 2 diabetes more often — 6% higher risk for every extra year on the biological clock.

Then the researchers took 26 sedentary men aged 40 to 65 and had them train for 12 weeks. Two strength sessions, two cardio sessions a week. That's it.

Their biological age dropped by about 10 months. In 3 months.

They also lost 2 to 4 kg of fat, gained about 2 kg of lean mass, and improved insulin sensitivity by roughly 40%. Same people, same DNA, same birthdays. Different blood.

One detail worth knowing: in the larger group, walking on its own didn't move the number. Effort did. Breathing hard and lifting something heavy.

Small study, men only, so we hold the exact number loosely. But we've never seen a cleaner argument against "I'm just getting old."

You're not getting old. You're getting stationary. And stationary is something we can fix.

This is exactly what we build at Functional Fitness — two strength sessions, two cardio sessions, consistent effort. Not complicated. Just the work that actually changes the number.

📲 DM us and tell us what your day one looks like. We'll help you build from there.

"Why Join" Wednesday 😜We just made it up -- but there are SO MANY reasons to get started now.1 - FREE month of Premium P...
10/07/2026

"Why Join" Wednesday 😜

We just made it up -- but there are SO MANY reasons to get started now.

1 - FREE month of Premium Perks with any gym membership
2 - Strength training NOW, no matter what stage you are in life, can improve your longevity & ability to stay independent
3 - Cardio work will improve heart health, giving you the strong engine you need to build your capacity for life
4 - Did we mention FREE premium perks?!

Address

15 North Marshall Avenue
Springfield, MN
56087

Telephone

+15074485646

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