The KING of Newsletters - October 2026

Dearest Gentle Reader,
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Eight years of KING means eight years of you showing up, bringing your people, and making this place what it is. This October, we’re celebrating with a gift you can share: a free month of training for a friend or family member you refer.

Think of one person you’d like to have beside you in the gym: your partner, a coworker, a neighbor, a family member or the friend who keeps saying they need to start. Invite them this month so they can make the most of October.

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Lucky 8 Friends and Family Month

Your referral gets eight sessions for $0.

From October 1–31, active KING members can refer a friend or family member for a free October membership. Their gift includes eight Semi-Private Training sessions—two per week, eight total—plus unlimited TEAM Training and Open Gym through October 31.

Eight is associated with prosperity and good fortune in Chinese culture. That connection to my heritage inspired Lucky 8. We’re grateful for the community you’ve helped build, and this is a chance to share it with someone you care about.

Who qualifies: Your referral must be new to KING or have been inactive for at least three months. An active member must refer them. A credit card on file is required to activate the offer; October training is free. Sessions expire October 31.

Make the introduction: Reply LUCKY 8 with their name and the best way to reach them, with their permission. We’ll help them get started and book their first session.
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Send them this: “KING is giving my friends and family eight free training sessions this October. Want to come train with me? I can introduce you to the coaches.”

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Other ways to get started

KING Starter: New members can start with two weeks for $99: four Semi-Private sessions plus unlimited TEAM Training and Open Gym. Reply STARTER.

Professional discount: Educators, first responders, healthcare professionals and active military receive 15% off memberships. Ask our team about eligibility.
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Referral thank-you: Ask us about your $100 reward when your guest becomes a paying member and which offers apply.

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October TEAM Training
​Programming Breakdown

Build muscle and move better with Quality Density

Our Q4 accumulation block started September 28 and carries through October. TEAM brings strength, mobility and conditioning into one coached session. This month, the focus is building productive training volume with controlled reps and moderate loads.
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You’ll see higher rep sets, usually starting around 10–12 reps, a deliberate lowering phase, and timed exercise pairings. We’re also keeping posture, trunk strength and loaded mobility in the session so you’re working on how you move while you get stronger.

What Quality Density means

Density means how much work you complete in a set amount of time. In our 12–15-minute blocks, you’ll alternate between two exercises, take the rest you need, and track clean sets. When the pairing returns, we can progress through more quality work, a small increase in weight, or better control.
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The clock organizes your work. Keep your reps controlled, leave a little in the tank, and let your coach adjust the load or movement when needed.

How the month progresses

September 28–October 3: Learn the movements, establish loads and settle into the tempo.
October 5–17: Gradually build sets and work time while keeping your technique consistent.
October 19–24: Use slightly heavier loads with adjusted reps and density blocks.
October 26–31: Return to the opening format and see what improved: load, quality work or execution.

What to expect in class

We’ll prepare with breathing, joint control and movement practice, then move into the main lift, a Quality Density pairing, mobility and trunk work, a short TEAM finisher, and a cooldown. Your coach will help you scale each part to your needs.

The extra volume may mean more soreness and a higher heart rate as you adjust. Tell your coach how you’re feeling, record your weights, and give yourself time to adapt.
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Your move: Choose your training days now and book them. Bring the same effort to your last set that you brought to your first.

READ THE FULL OCTOBER PROGRAMMING BLOG

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What's happening in October

October 1 — New KING app transition. Activate your account and get familiar with scheduling, programming and membership management. If you need help getting set up or logging a workout, grab a coach during your next visit.

Through Saturday, October 3 — Q4 reassessments and goal setting. We’re checking in during Semi-Private sessions, reviewing your progress and setting priorities for the last quarter of the year. Come ready to talk about what you want to improve and what your schedule can support.

Friday, October 9 at 5 PM — Yin Yoga and Relaxation. KING member Sammie @stimwithmefitnessandwellness is leading a pop-up Yin Yoga and Relaxation class. If you’re used to our vinyasa classes, this will feel different. We’ll move at a slower pace, hold poses longer, and give ourselves some time to unwind at the end of the week. DM us if you’d like to join Sammie!

Saturdays, October 3, 10, 17 and 24 — Arm Farm. Arm Farm is back at 7 AM. Join us for focused arm and accessory work with the Saturday crew. Book your spot in the KING app.
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Sundays, October 4, 11, 18 and 25 from 10–11 AM — FIT4BABY at KING. We’re hosting FIT4MOM’s ongoing six-week prenatal program, which started September 27. The full series is $199. For program questions and availability, message @fit4mom_central_union_countynj.

Something to train for

We’re planning a morning of team competition that brings the KING community together as the holiday season starts. Current members, former members and former coaches are invited. Metuchen, Cranford, Livingston—we’d love to get the crews back together.

Sign up individually, and our coaches will build balanced teams of five. Expect strength, endurance, teamwork and a few surprises. The events stay under wraps until game day.
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Tentative schedule: Competition 9 AM–noon, followed by a potluck and hangout from noon–1:30 PM at KING Strength in Metuchen.
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Interested? Reply GAMES to join the interest list. The date and final registration details are still being confirmed.

EMAIL INTEREST

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Halloween at KING

Saturday, October 31 from 7–9 AM — Day of the Deadlift. We’re having a Halloween deadlift party! Come in costume and get ready to go for a deadlift PR with the KING crew.

Nut-free trunk-or-treat and possible pickleball. We’re planning a family-friendly trunk-or-treat that day. Creative crew: decorate a trunk and join us! All treats must be free of peanuts and tree nuts. Please bring individually wrapped treats with ingredient labels. Stickers and other non-food treats are welcome too. We may add a mini pickleball tournament if the weather cooperates. Reply HALLOWEEN to help or express interest; family event times and final details will follow.
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Saturday, October 31 — Lucky 8 wraps up. Your guest’s free October access and eight included Semi-Private sessions expire at the end of the month. Make the introduction now so they have time to train.

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Community notes

Breast Cancer Awareness Month

October is Breast Cancer Awareness Month. We want to acknowledge everyone in our KING community and beyond who has been affected: people in treatment, survivors, caregivers, and families remembering someone they love. We’re thinking of you this month and throughout the year.
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If you’d like to participate, the October 17 Breast Cancer 5K and Walk in West Orange is an opportunity to show your support. See our race list for details and registration.

SIGN UP

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October birthdays

Happy birthday to our October crew. We’re glad you’re part of KING!

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Consistency Club 12 or more visits

​Our latest attendance report shows 26 members with 12 or more visits. You made time to train around work, family and everything else on your calendar. That consistency deserves recognition.

Building consistency 8 to 11 visits

Another 30 members recorded 8–11 visits. You’re building a regular training routine, and we want to recognize that work too. Keep those sessions on your calendar and build toward the Consistency Club.

Together, these 56 members logged 699 visits in the attendance report. Whether you made it in twice a week or more, thank you for showing up and being part of the KING community.
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October goal: Aim for 12 visits—roughly three sessions per week. Mix Semi-Private Training, TEAM and Open Gym around your schedule. If you’ve been off your routine, start by booking your next two sessions.

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Keep your training on the calendar

The holiday season will get busy. Decide now which sessions you can protect. A few consistent hours each week can keep your training from disappearing when the rest of the calendar fills up.
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Invite your Lucky 8 guest to train with you, try Sammie’s yoga class, choose a local 5K, join our Halloween deadlift party, or put your name on the Games interest list. Give yourself something to look forward to and someone to share it with.

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Local 5Ks and fall races

Want a date to work toward? Here are nearby October races in Metuchen, Edison and surrounding communities.

These are opportunities to join independently; tell us which one you pick so we can connect you with other interested KING members.

Featured race — Saturday, October 17: Dyamond Fitness and the Connie Dwyer Foundation’s Breast Cancer 5K and Walk is at 1 Cherry Lane in West Orange. The posted race-day schedule has the one-mile walk at 8:30 AM and the 5K at 9 AM. The event supports breast-health services for underserved women.

Featured race — Sunday, October 18: The Breaking the Chain Through Education 5K starts at 9 AM at Metuchen High School, 400 Grove Avenue. It supports the organization’s work to eradicate child slavery in Ghana.

Registration reminder: Book It for Books online registration closes October 7. Check your chosen race’s page for current fees, entry availability and any updates before signing up.
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Choose a race, tell a coach, and use your training to work toward it. You can start with run-walk intervals and build from there.

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Recipe of the month

Pumpkin Pie Overnight Oats

A little fall flavor without a complicated morning. Mix these the night before, then grab a jar when you’re heading out. Greek yogurt adds protein, and oats provide fiber.

Makes 2 servings | Prep 5 minutes | Refrigerate overnight
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Estimated macros per serving:
​315 calories | 21 g protein | 48 g carbohydrates | 5 g fat

For one-half of the recipe, using nonfat Greek yogurt, 2% milk and 1 tablespoon maple syrup in the full batch. Optional fruit, extra milk and additional syrup are excluded. Brands and portions may change totals.

Ingredients

1 cup (80 g) old-fashioned rolled oats
1 cup plain nonfat Greek yogurt
3/4 cup 2% milk, plus a splash more if needed
1/2 cup pumpkin puree, not pumpkin pie filling
1 tablespoon maple syrup, or to taste
1 teaspoon cinnamon
1/2 teaspoon vanilla extract​

Make it

1. Stir the Greek yogurt, milk, pumpkin puree, maple syrup, cinnamon and vanilla together in a bowl. Fold in the oats.

2. Divide between two jars or containers, cover, and refrigerate for at least 6 hours or overnight.

3. In the morning, stir and add a splash of milk if you prefer a thinner texture. Top with chopped apple or banana if you’d like.
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Make it part of your routine: Prep breakfast while you’re putting your training sessions on the calendar. One less thing to figure out on a busy morning.

If you have any recipes that you would like to share, drop them in the comments below!

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One introduction can help someone get started. Pick one person, forward them this newsletter, and reply LUCKY 8 to introduce us. We’d love to meet the people you want beside you at KING.

Thanks for tuning in.
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Love,
​ Gerrick