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Oops I peed my pants!

January 26, 2018

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

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Boost your energy with these three simple steps.

January 23, 2018

I want more energy!  I want more energy to do the stuff I like to do, like: Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.)  Working out!  Sometimes, I just don’t feel like I have the juice to work out.   Writing, blogging…

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The KDR RPE Scale – How hard are you working?

January 19, 2018

How hard are you really working during your workouts? At the end of the day, you have to have burned more calories then you consumed to lose weight.  You can accomplish this in only one of two ways: You eat less food. You burn more calories through activity. There is a saying in the fitness…

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Resolutions aren’t my thing, and they probably aren’t yours either.

January 12, 2018

Resolutions are not my thing. Resolutions are acts for solving problems. I am not a problem and neither are you!  I am more into honing in on a habit that’s not healthy (and fixing it), relationships that I want to improve or let go of (because they are unhealthy) and just being a better person.…

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Make 2018 the year you get BETTER, not NEW.

January 10, 2018

New Year – New BETTER You!  This year, I am focusing on being better, not new…better.  Normally, most people think of the New Year as their chance to be a “New You.”  But…I have something to tell you…I hate that saying…New You. Yes, I know all you see right now is “New Year New You”.  But,…

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KDR Healthy Eats: Smoked Bacon Veggie Soup

December 13, 2017

Smoked Bacon Veggie Soup: INGREDIENTS: 6 cups broth 3 cups chopped potato (russet or sweet potato) 2 cups brussel sprout shavings 2 cups sliced mushrooms 5 pieces of smoked bacon (cut into 1 inch pieces) 1 tbsp olive oil 1 tbsp honey mustard 1/2 tsp paprika (smoked is best) 1/4 tsp garlic minced dash of…

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KDR Healthy Eats: Baked Chicken Fajita

December 11, 2017

Baked Chicken Fajita: INGREDIENTS: For the Marinade: 2 Tbsp olive oil Juice of half a lime 1 clove garlic, minced 1 tsp. chili powder ½ tsp. cumin ½ tsp. dried oregano ½ tsp. salt Pinch of cayenne pepper (optional) 2 Tbsp cilantro, chopped For the Chicken: 3 chicken breasts or 6 thin sliced chicken cutlets…

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KDR Healthy Eats: Pork and Squash

November 14, 2017

Pork and Squash: INGREDIENTS: 2 teaspoons chopped fresh rosemary leaves 2 teaspoons chopped fresh sage leaves 1 teaspoon salt 1/4 teaspoon pepper 1pork tenderloin (1 to 1 1/4 lb) 3 tablespoons olive oil 1 medium butternut squash, peeled, cut into 2-inch pieces (about 2 lb) 1 medium sweet onion, cut into 1/2-inch wedges 1 large…

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My nutrition and fitness guidelines – rules suck!

October 3, 2017

I live by guidelines, not rules.  Read on to see mine! Rules don’t leave any room for life obstacles – where as guidelines can be more flexible. Rules make you feel like you have succeded or failed, but reaching your goals isn’t that black and white. Guidelines help you make the best decisions for YOU…

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Be A Rule Breaker

October 2, 2017

I hate rules! Ask my mom, I have been a rule breaker for some time.  When it comes to food I think it’s important to have guidelines…not RULES. When Ben and I opened KDR Fitness, we wanted to create a simple to use, easy to follow set of nutrition rules everyone could use to be healthier,…

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You don’t need to count calories to lose weight.

August 23, 2017

Measuring? Math? To plan lunch or dinner? Does it have to be that complicated to lose weight? No. It doesn’t! I don’t count calories anymore, I tell you why in my last blog,, I don’t measure my food all the time, and I sure as hell don’t deprive myself of things that I enjoy. Weight loss…

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Your guide to fix your knee pain when squatting.

August 10, 2017

Do your knees hurt when you squat?  This is a follow up article to the last one I did called “Squats are bad for your knees – FALSE!” In this article I am going to give you the answers to the following questions: When should you go see your Doctor about knee pain? How do…

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How I eat, work out and thrive as a busy professional

August 8, 2017

Let’s face it, if you are a busy professional, chances are you are – stressed out, overworked, short on time, tired and struggling to fit health and fitness into your life. Aren’t we all busy professionals at this point?  Running around trying to fit more things into a single day – from spending time on…

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Cellulite, weight loss and wrinkles don’t define you.

August 1, 2017

In my last blog “What I eat in a day”, I mentioned that I only count calories a few times during the year. Over the last few weeks I have been asked why don’t I count calories year long.    Why I don’t count calories all year long.  1. It’s a pain in the ass.…

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What I eat in a day.

July 18, 2017

  “What do you eat?” I get asked this a lot. I mean A LOT!  “How does a personal trainer eat in a day?”  In last’s week blog, How I Mastered Meal Prep, I gave you guys the inside scoop on what my prep day looks like, as well as some helpful tips.  This week…

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How I mastered Meal Prep.

June 29, 2017

I get asked A LOT about what I eat, how I prep and how I get enough protein/veggies/fruit/fat in.  That’s a lot to go over in one blog, so over the next few weeks, I am going to focus on a different aspect of my nutrition plan – from prep to how I normally eat…

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15 quick facts about water.

June 19, 2017

Here are 15 quick facts about water! 1) Drink 8 oz of water per hour in an airplane. You get dehydrated when flying due to the low moisture content of recirculated air in the plane. 2) Men are made up of about 75% water via women’s 65%. This is due to more muscle mass in…

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All you need to know about water.

June 19, 2017

Water, so simple (drink it!).  Yet, so complex (how much?!).  We’re gonna hit you with the down and dirty. What’s the purpose of water in the body? Water is involved in EVERY process in the body.  It’s used as a transport medium; the majority of your blood is water.  Think of that for a second:…

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Are you beach body ready? I’m not, and I don’t care.

June 12, 2017

Are you beach body ready? I’m not and I don’t care.  It’s warmer and that means – beaches, BBQ’s, parties…in short, less clothing to hide under!  Years ago my first thought would have been “Shit. I have to put on a bathing suit!” Leading up to – working out more, eating less and abusing myself…

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Lack of results? It’s us, not you! Maybe.

June 12, 2017

Do you have a lack of results?  It’s us, not you!  Except when you lack/violate one of the five aspects of our non-sexual relationship.  I’ll explain. The good trainers and gyms genuinely believe that the clients results are almost entirely up to them.  KDR certainly believes it, as do I.  When someone doesn’t get results…

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