Kingfisher Strength

Two big time additions to our plates today:
- has officially coached 250 (‼️) classes!
- Longtime member Angie gets her name on the 100 class plate!

It was awesome celebrating these two this morning 🥳
So happy & thankful for both 🙌🏻

A brand new 2023 meta study found that lifting weights makes you smarter 🧠

Weightlifting improved all areas of cognitive function, two areas in particular: “an acute bout of resistance exercise improves attention and processing speed.” Additionally it was found to improve mental fatigue.

Want to get smarter and process information faster? Grab your keys and come to Kingfisher. This is what we do.







Source: https://pubmed.ncbi.nlm.nih.gov/36696154/ #:~:text=These%20results%20suggest%20that%20an,state%20in%20college%2Daged%20men.

Progress picture time!!

I am so proud to say that since the last time Hannah forgot her water bottle, I’ve gone from 101oz all the way down to 12! Even a lot of that 12 is just water weight!

This transformation would be impossible without Coach Stephen, who has always told me put my working cap on, go all out, and never leave anything on the table (or floor)!

Thank you & for all the inspiration, and I can’t wait to see what adventures 2024 brings! 🙌🏻🙌🏻🙌🏻

A 2010 study using a random controlled trial demonstrated that sleeping 5 hours per night instead of 7.5 or more reduced fat loss & increased muscle loss by as much as 50% 🫢

In other words: sleep 7.5 hours per night, or you’re actively undoing some of the work you’re putting into your fitness & nutrition

Not always easy, but it is simple.

Want to hear more about studies like these? Join us for training! KingfisherStrength.com or Kingfisher Strength app







Source: https://pubmed.ncbi.nlm.nih.gov/20921542/

Influencer or not, consider filming your lifts. From the University of Rochester Medical Center:

“A training log can help you get more from your workout. It will help you organize and save information about your exercise so you can work toward a specific goal.“

What to review? Among other things, URMC suggests:

-Time
-Tempo
-Intensity
-Technique
-Milestones & Personal Bests

Awkward? Possibly. Beneficial? Yup!








Source: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=1037 #:~:text=It%20will%20help%20you%20organize,re%20following%20a%20special%20diet.

It’s beginning to look a lot like Fitmas 🎄🏋️

✋🏻 easy easy easy steps to maintain your strength training over Thanksgiving:

-Bodyweight exercises during travel (ex: air squats)
-Dynamic stretching
-Quality carb intake (this one’s easy)
-Commit to one short, quick workout
-Spend your quality family time walking outdoors

A 2011 study showed that even low amounts of activity can preserve strength training gains for up to 2-3 weeks, and a 2012 study showed active stretching during breaks will increase blood flow & maintain joint elasticity.

So enjoy your time off while also knowing just a tiny amount of work will go a long way towards preserving your muscle!

Happy thanksgiving 🦃 from the Kingfisher crew .jenk.pursell .jerdan







Sources:
(1)https://pubmed.ncbi.nlm.nih.gov/21771261/
(2)https://pubmed.ncbi.nlm.nih.gov/22239873/

Abduction & adduction are largely forgotten areas of fitness. But not at Kingfisher.

Adductors & abductors provide stability for daily motion and support for explosive movements. To ignore them is to invite injury, and to work them is to invite progress (especially squat motions).

We don’t skip the details. Come get strong with us

A 2022 study in the journal Circulation found that exercising 2-4 times the moderate recommended adult guidelines (150 min/wk) resulted in 26-31% lower all-cause mortality and 28-38% lower cardiovascular mortality.

When you purchase a gym membership that actually pushes you, you are purchasing the best healthcare coverage in the nation.

Come get healthy with us







Source:
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162

Looking for minimalist shorts you can run & lift in? Try the .cc Session shorts. Ultra light, great pocket system, and the best waist band out there (perforated!).

More incredible athlete-led design from an incredible athlete-led company. And if you’re new to TenThousand, try code SJERDAN15 for 15% discount.

🚨 SURPRISE! 🚨 We’d like to introduce to you our newest trainer .jenk.pursell

educated in Certified Personal Training, Kelly is an incredibly warm, engaging, and encouraging person, inside & outside the gym. And no stranger to overcoming adversity, Kelly is the ✨ first-ever ✨ KF trainer to have completed her Level 1 Weightlifting Coach with — no small feat.

We are so incredibly grateful to be paired with Kelly, and that she finds alignment with us as well! And we know our members will benefit from her coaching!

“Participation in regular group fitness classes led to a statistically significant decrease in perceived stress and an increase in physical, mental, and emotional quality of life compared with exercising regularly on one's own”

- 2017 study from the National Library of Medicine

Looking for focused and concentrated programming? Science-led discussion & results? A community of dedicated strength trainers? Give us a try. KingfisherStrength.com

It’s always fun when you have a whole class of accidental twins 👯‍♀️ 👯‍♀️

Kids should lift.

For athleticism.
For confidence.
For mood.
For development.
For health.

In an age where childhood inactivity is at an all time high, so is research supporting kids as young as 7 taking part in a strength training program.

With certifications and lifting bars designed specifically for kids, we are uniquely trained and equipped to coach youth lifting. Can your gym say that?

And just like that, we’re now on

In celebration of a friend doing her first today we decided to perform our very own, self-invented MicroMan triathlon — 10% of a real IronMan
24 mile swim
11.2 mile bike ride
2.6 mile run

Nothing compared to the real triathletes of the world, but a big deal for two people who didn’t train a lick for any of these trials. That’s a testament to strength training: it allows you the physical ability to do almost anything you want to do.

And now time to relax. Happy Sunday!

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Gear:
Set Shorts
Session Shorts
Concept Grid Shirt
by .cc
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still doesn’t think it’s funny when I post about her leaving drinks behind, but she doesn’t understand she’s barking cup the wrong tree

We’ve recently added a few new signatures to our 100+ class plate, and our very first to our 250+ class plate

Congrats .leigh.grainger and

The difference between dedication and motivation is consistency. And these folks have it. We’re grateful they’re a part of the story

race #2 officially in the books for Team

It was a special Mothers Day weekend with some special people, most notably my mom and wife .jerdan - unquestionably the biggest supporters in mine and KF’s corner. My mom has sacrificed so much for me and for this dream to become a reality, and there’s not a day goes by that I don’t consider her support one of my greatest blessings. And I’m nothing without my wife, my best friend, and KF’s VP of Everything. You won’t find two better moms out there.

Of course, I am also extremely grateful for the support of .jenk.pursell and Lisa, mom to our own , who followed their families unconditionally to celebrate Mother’s Day in the mud with our little crew.

What a great challenge and great experience. I love these people, and can’t wait for the next.

I was sent this from a member today. The red line is where we began her journey into body recomposition (muscle gain + fat loss).

Losing unnecessary body fat is important, but at a certain point it becomes important to also gain muscle. Strength training is the most sustainable and functional means to both fat loss and muscle gain — much more so than HIIT or strict cardio. This member has been wildly successful at doing just that. She’s both stronger and leaner than ever.

We can help you too, and we’d love the opportunity to earn your fitness journey.

Spent the weekend celebrating a few birthdays at with friends, including a few members. Family repping 🙌🏻

International Women’s Day

Today we celebrate those authentic women who stepped forward with heart and passion, nevermind the consequences. Those who dreamt and then achieved, nevermind the obstacles. Those who wouldn’t be denied, nevermind the opinions.

We are all too fortunate to have some mighty women in our gym family, and we celebrate them, and others, today ♥️

New year new bands

We’ve used .band bands 5-7 times daily for nearly a year. We put them through the test: personal training, classes, and kids. They were tied to racks, barbells, & dumbbells. They were used for stretching, lifting, & sprinting.

We work hard to only source equipment for you that will perform safely and reliably rep after rep after rep. .band is that standard.

Hannah asked Stephen to quit picking on her for leaving cups behind. still does.

Y’all know the drill. You hit 💯 classes, we take shots. Congrats


#9

Lifting 👏 is 👏 for 👏 everyone

Regardless of your experience level, weight, height, medical history, mental health…there’s a barbell for everyone. And our mobility offering is a great place to start.

We invite you to join us.