Our philosophy
At DK Fitness, we provide our clients with an education as well as a detailed and fully customized program. We don’t simply provide you with the "Roadmap" to your goals; we also teach you the fundamental theory behind the program. This education empowers our clients to forge ahead with their health and fitness aspirations without the need for a coach. We also believe in a balanced lifestyle. We teach our clients how to achieve their goals without sacrificing the foods and activities they enjoy. Our coaching services include modifications to a clients program to work around travel, dinners out, parties or anything else life throws at you. We teach our clients how to tackle every obstacle that comes their way. We take the guess work out of achieving your fitness goals.
2017 TRANSFORMATION CHALLENGE
• 60 Days – Beginning 4/17/2017 • Fully Customized Nutrition Programs • Fully Customized Workout Programs • 8 Weeks of Coaching • Access Our Private Online Community • Loads of exclusive content only provided to participants • Free Boot Camps • Cooking Workshops • Cash Prize for the Best Transformation
12 WEEK TRANSFORMATION PACKAGE
• One on One Consultation • Fully Customized Nutritional Plan • 12 Weekly Check-ins • 12 Week Customized Workout Program
8 Week Transformation Package
• One on One Consultation • Fully Customized Nutritional Plan • 8 Weekly Check-ins • 8 Week Customized Workout Program
Fully Customized Meal Plan
• Created from scratch for each client • Tailored around your schedule & Lifestyle • Incorporates foods you enjoy • We can adhere to gluten free and vegan needs
Free Videos and Articles
The Latest Fitness and Nutrtitional Content From Dan and Liz
Intensity- Are you training as hard as you think you are???
One of the most basic and underemphasized components to people’s success is intensity. Today, I’m going to focus on intensity with your training in the gym. But, this can apply to many aspects of life so keep an open mind when reading. The number of people I see simply going through the motions in their[…]
De-Load Weeks
De-Load Weeks What, How, and When In this article, I’m going to go over the basics of what a De-load week is. When should implement de-load weeks? How should they be implemented? So first, what is the de-load week? What? A de-load week is essentially a decrease in the training volume and order[…]
Low Fat High Protein Lasagna
Check out the DK Fitness Low Fat High Protein Lasagna Liz shows us how to get your Italian pasta fix without derailing your fitness goals! Check out DK Fitness for custom nutrition programs and coaching Dkruegerfit.com 2lbs 96/4 lean beef 26oz jar of Pasta Sauce (use a lower fat sauce-1 gram of fat: barilla[…]
Full Back Workout
This is a full back day workout with DK. I went in with no plan other than to do 100 total pull ups and focus on one arm dumbbell rows. Other than that, I was just going by how I felt. I walk you through the logic and methodology in the video.
Lean Burrito Pie with Liz
Lean Burrito Pie 1 1/2 Pounds Lean Ground Beef or Turkey 1/2 Cup Red Onion 4 Tablespoons Sliced Olives 4 Tablespoons Diced Green Chiles 1 Cup No Salt Added Diced Tomatoes 16 Tablespoons Salsa 2 Whole Wheat Tortillas 1 Cup Reduced Sodium Black Beans (or Any Other Bean) 1 Cup Reduced Fat Mexican Style Cheese[…]
Baked Chicken Pesto
In this video, Dan Krueger walks you through one of the Krueger’s favorite clean and delicious meals. It’s quick, easy and stores very well! Baked Chicken Pesto 3 Pounds (48 Ounces) Chicken Breast 1/2 Cup Basil Pesto 1/2 Cup Marinara 2 Sliced Plum Tomatoes 6 Tablespoons Grated Parmesan Cheese 1/2 Cup Reduced Fat Mozzarella[…]
Boot Camps – 2017 Transformation Challenge
Trainer Tanner Victorian explains what we can expect in the 2017 Transformation Challenge Boot Camps. There will be 2 1-hour long Boot Camps held over the course of the challenge (dates pending) These are FREE to anyone participating in the DK Fitness 2017 Transformation Challenge. Email DKrueger@Dkruegerfit.com for more info, or head over to https://www.dkruegerfit.com/coaching/[…]
Black Saturday Sale – One Day Only!
Were you in a food coma on black Friday? No worries, we are cutting prices on Saturday! One day only, our 8 and 12-week packages are offered at a discounted rate! Dkruegerfit.com/coaching/
Leg Day with the Kruegers- 2017 Challenge
Leg day is the Krueger’s favorite day. We hit it twice a week, at least. In this workout, I stuck to a couple basic moves- Squats and Leg press. I did a lot of volume without any isolation moves. Liz hit several isolation moves, targeting glutes predominantly, but still kept the volume high. Total number[…]
Chest Day with DK
Hitting Chest at The Firm Mpls today. Keeping it simple and throwing in some shoulder work. I did a little rear delt work because I have a slight shoulder impingement which is due to too much push work and too little emphasis on rear delts. I have been working in more shoulder rotational moves, and[…]
DK Fitness Healthy Chips
DK Fitness Healthy Chips: DK Fitness shows you one of our favorite go-to snacks. Chips and salsa. You will save HUNDREDS of calories in a single sitting without sacrificing any flavor. They take less than 10 minutes to cook. Make 1 large batch every week and you can have healthy chips and salsa every[…]
Motivation is a Must
Motivation is a Must What motivates you every day? I know for me, my relationship motivates me, inspiring others motivates me and also always striving to have more financial freedom motivates me. Those are the top things that come to mind in general, but most recently Dan and I joined a new gym because[…]
Everyday is Leg Day
Just a little leg day motivation. This is a quick recap of my leg session on 9/3/2016. HIGH Volume, moderate to lower weight with the exception of 3 Heavy Back Squat Sets. This is a hypertrophy routine focused on growth. Email me for Nutritional Coaching, Custom Meal Plans, and Custom Workout Programming. Dkrueger@Dkruegerfit.com Leg Day[…]
Glute Hypertrophy Workout
Glute Hypertrophy Workout This is a sample of one of the many leg days that Liz likes to utilize. Today’s emphasis is on glutes in particular. There are a lot of isolation moves utilized. So, this is an ideal workout for someone looking to maximize muscular development in the glutes. This would not be the[…]
Change Isn’t a Bad Thing
Change Isn’t a Bad Thing Liz Krueger Nutritional Coach – DK Fitness A lifestyle change can seem scary and overwhelming, but it doesn’t have to be. There are plenty of small changes you can make over time; that contribute to the big picture goal. I’ve found over the years that making changes a little at[…]
Leg and Glute Day Preview
Leg and Glute Day with Liz A quick look at the upcoming video of Liz’s most recent leg routine. This workout has a heavy emphasis on glute growth and development. The full video will include voice over explanation of moves as well as a write-up of the full routine. Don’t forget to check out the other[…]
Creatine Explained… What does it ACTUALLY do?
Creatine is one of the most widely recognizable supplements out there. Second only to protein powder, I think most people have heard the word even if they have no idea what it is. There is a lot of misinformation and extremely exaggerated marketing claims. But, there is also some solid science behind it which is[…]
Do you even lift?
Put down the fitness fads and pick up some weights! There are a lot of lists out there for why you should lift weights, but let me take a minute to tell you some of mine. This coming from a girl who couldn’t do a push up to save her life, who wouldn’t even[…]
Dealing with Injuries
If you are genuinely going to live a fit and active lifestyle, the occasional injury is part of the process. Prevention is the name of the game, but at some point in the process of pushing yourself, something will pop, snap, or crack… If you are practicing good form and taking the necessary precautions, the[…]
Optimizing Your Glute Training
You want to develop your glutes? You need to squat! That’s the extent of the advice given by the industry “experts” these days. It’s no secret that for quite a while now women have wanted to focus most of their muscular development energy on the glutes. It’s the female version of what the chest muscles[…]
Amino Acids – Supplementation for Building Muscle
In order to have any real success with your muscular development goals, it is essential to understand the process of muscular development to some degree. What’s really happening in my body when I lift weights? Why does everyone say I need protein after I work out? I’ve also heard I need BCAAs, but I don’t[…]
The Back To Basics Workout
I’ve been focusing on bringing up my foundation lifts and decreasing the accessory moves as of late. This is one of my quick routines. It’s pretty close to a modified 5×5 […]
Don’t Forget About Those Micros! Vitamins and Their Impact on Your Fitness Goals
When initiating a diet, individuals often get too caught up in the fat loss process and forget the body’s micronutrient needs. You can look in the mirror and see the impact of hitting your optimal macros. But, you don’t necessary have as many glaring visual signs if you micronutrients are lacking. I am a […]
Is Instagram Your Jam
Instagram has become a one stop, window shopping experience to peruse all the amazing bodies of the world. You scroll and scroll, and scroll some more, for endless motivation, workouts, quotes, recipes and people you aspire to look like. […]
How much weight should I lift?
I get asked this question a lot. Especially by those new to lifting. But, the data behind my responses will be valuable to anyone participating in a resistance training program. So let’s get into it- how much weight should i lift? Well, it depends… […]
Optimizing Muscular Development Though Protein Manipulation
Part 1: timing & dosing
Your muscle mass is determined by the bodies muscle protein synthesis and muscle protein breakdown processes. Unlike the common belief that you are either building muscle or losing muscle at a particular time, you are actually always doing both at the same time. […]
Key to success
Coachable moment #1 by Liz Krueger
You’ve probably heard of the 80/20 rule when it comes to seeing results. 80% diet and 20% working out. What you probably didn’t know was that […]
The Team
Dan Krueger
Liz Krueger
Contact Us Today
To Begin Your Transformation
Begin your transformation
All programs are custom tailored to your lifestyle, goals, experience, and food preferences
2017 Transformation Challenge
$249.99
- 60 Days - Beginning 4/17/2017
- Fully Customized Nutrition Programs
- Fully Customized Workout Porgrams
- 8 Weeks of Coaching
- Access Our Private Online Community
- Loads of exclusive content only provided to participants
- Free Boot Camps
- Cooking Workshops
- Cash Prize for the Best Transformation
4 Week Transformation Package
$249.99
- One on One Consultation
- Fully Customized Nutritional Plan
- 4 Weekly Check-ins
- 4 Week Customized Workout Program
8 Week Transformation Package
$299.99
- One on One Consultation
- Fully Customized Nutritional Plan
- 8 Weekly Check-ins
- 8 Week Customized Workout Program
12 WEEK TRANSFORMATION PACKAGE
$349.99
- One on One Consultation
- Fully Customized Nutritional Plan
- 12 Weekly Check-ins
- 12 Week Customized Workout Program
The Concept
At DK Fitness, we don’t believe in sacrificing the things you love in order to reach your fitness goals. We believe in a healthy balance between training, proper nutrition, and fulfilling life outside of the gym. Fitness and nutrition should not control your life and dictate what you can and cannot do. Finding this balance isn’t always easy, and can be frustrating. But, at DK Fitness we are committed to showing everyone how they can reach that equilibrium between looking how they want, feeling great, and enjoying all that life has to offer. This site serves as a hub for free information, access to coaching services, and a resource for anyone who wants to learn more and Live The Lifestyle.
Diet
Prioritize your diet
Training
Tailor your training to your goals
Results
Achieve your goals
