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

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

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 physically and mentally because I just “had to” look good in a bathing suit.   I might have “looked good” but I didn’t feel good.  In fact, often times I felt run down, low energy, aches and tired from the constant work outs and low calories.

I fell for the media telling me I should look a certain way and I succumbed to the idea of comparing myself to other people.  That’s a downward spiral!  Don’t fall for it!

I would be sore from beating my body up, had low energy from low calories, and still didn’t feel confident in my bikini. I remember thinking to myself one day – “maybe I should go with a one piece suit”.  Which is nuts I know!  I know I look “good enough” to wear a bikini, but like most of you, what the mirror shoes me isn’t what I see.

I have stretch marks.

I have cellulite.

I have FAT!

In short, I didn’t feel confident.

My small bikini (because they came together) bottoms didn’t fit right or comfortably. I was a young mom…should mom’s wear bikinis?  I hear moms say this a lot.  Yes!  Your a woman too!  Be proud of you body!

This was 5 years ago. Ben wanted to use it for some marketing but I wouldn’t let him because I used to hate this picture.

I didn’t love or embrace the body I had.  I was working with 100s of woman who felt the same way. Here I was coaching them to love their bodies while I was self-conscious with my own.  I knew I needed to change.  Those women inspired me to love my body.  Motivating them to love their bodies, helped me embrace my own insecurities and change my mindset.  It was a great feeling to finally be able to focus on FEELING good and then LOOKING good vs. the other way around…in fact, sometimes, the people that look the best…feel like shit.

A few things I started to do to change my mindset.

  1. Stopped weighing myself.  We don’t own a scale at home and it’s rare you find me on one at the gym.
  2. Found a bikini that fit properly and felt good which made me feel good!
    • Side note on this: I wear a small top and a large bottom. You CAN order them separately! I love my size LG booty!
  3. Stopped talking negatively about my body and comparing my self to other people.
  4. Focused on the things that made me FEEL good like eating more veggies, drinking more water, getting to bed on time, etc.

Yoga on the beach! Something I never would have participated in.

Eventually I stopped thinking about how much I weighed, stopped thinking negative thoughts about my body and stopped worrying about having to put my bathing suit on and being beach body ready.  If I’m at the beach – I am beach body ready!

I look forward to putting on my bathing suit because now that means fun in the sun, spending time with family or friends, playing beach games, and NOT killing a good time worrying about how I look.

Be proud of your body!  It’s done amazing things and it will continue to do amazing things.  One of the most amazing things it CAN do is reward you.  By you making good choices – you get rewarded with a body that feels good and looks great!

80% of looking good is feeling good – Ben Dearman

Don’t get me wrong wanting to change your body is not bad. I think you can love your body and want to change it.  To me, that’s self love.  You love your self so much that you want to improve it.  Not because you hate X about you, or Y about you, but because you LOVE X and want to make it better!

These days I can’t WAIT to put my bathing suit on!

 

Are you looking for a summer membership?  You could go to a gym that is going to just let you use their stuff with no guidance, or you can come to us where we will help teach you the skills you need to feel great and look awesome!  If your interested in our summer membership – give us a call at 603-727-9092 or shoot us and mail at welcome@kdrfitness.com.

We look forward to helping you reach your goals!

 

 

 

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Build a better relationship by getting dirty together!

Build a better relationship by getting dirty together!

Being a lifestyle gym, we are constantly looking at ways to make Wellth (fitness, health, wellness and well being) a part of people’s lives.  Sometimes that means getting loved ones involved, like getting dirty together!  Yes!  You can build a better relationship by getting dirty together!

We think it’s important to keep your eye on your goal and never give up on that goal, however, sometimes chasing that goal can make us crazy and compulsive. We encourage our members to set other goals like running a 5K, competing in powerlifting meets, joining the local ultimate frisbee league, or running an obstacle race with friends, family or your fitness community.  In fact, tackling those things with a loved one makes it that much better.  Here are three ways you can build a better relationship with your loved one by getting dirty together!Dr. Court and Carrie Vreeland in their first Tough Mudder Race in 2011.  They look so young in this pic!

Have you ever done a physical event with your husband/wife,mom,sister or brother, or maybe your favorite BFF. Why? A lot of good things can come out of it getting dirty and sweaty together! These are the top three reasons I have done races with my mom, husband, sister in-law, father in law and of course our members and awesome team!

 

Support – Everyone needs support.  These races are meant to be done as a team of at least two.  Most people NEED help getting over some of the obstacles.  That’s where your loved one comes in and your team.  By doing these races with your loved one, you each learn how to support each other and ask for HELP when you need it.

Impress – YES! I want to impress my mom, husband, family and friends and I don’t think there is anything wrong with that. I bet they want to impress me too! Running a race with my mom was amazing! She could see the things I was capable of that she may not have ever seen and same for her. I was so impressed she ran over 3 miles, crawled through mud and over walls.  And, let’s be honest…she’s not exactly “young” in body. It was so inspiring! I want to still be doing this when I am her age.

Mom and I getting ready to run!

Trust – This is a big one! For me anyway. Of course I trust my family and friends BUT to throw my butt over a wall, to push me when I need it the most, to carry me when needed and to trust me to do the same.  That trust BUILDS trust.  Does your husband or wife trust you to help them over a wall?  Sometimes I don’t even trust my husband to take out the garbage.  But, when the shit hits the fan, I know I can count on him to help me out.

Taking on a challenge like the Tough Mudder with your husband, mom, BFF or friends will make your relationship so much stronger. It will give you so many great memories, stories to laugh about and most importantly give you more confidence.  Plus, from a scientific standpoint you release the bonding hormone called Oxytocin.  This is the same hormone that is released after sexy time, giving someone a long hug, looking into your dog’s eyes, etc.  It’s that rush we feel when we connect to someone.

More confidence to do things you didn’t think you could, trust in others and yourself, and the ability to support others in a way you didn’t think was possible.

Brother and sister mud love!

Kirsty and Shawn’s first race together in 2011 as husband and wife!

Do you have a husband/wife/brother/sister/mom/dad/boyfriend/girlfriend or even a friend you want to do the August 19th Tough Mudder with?  We have a program for you!  It’s only $199 for 7 weeks of training that starts on June 19th and runs until August 13th.  You get a customized running program as well as weekly training work outs AND you will be on our team!  Of course only if you want to, but why wouldn’t you?  We will help you get improve your condition and work on getting stronger so you can tackle these races.  As always – we start as a team and finish as a team.  Click the picture below to sign up and learn more about the program.

Last year’s time.

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Can I have my drinks and my biceps?

Can I have my drinks and my biceps?

We’re a lifestyle gym, because of that, we deal with people’s lifestyles.  We often get asked, “Can I have my drinks and my biceps?”  The short answer is no, if your not willing to work for it.  If your not willing to change your lifestyle to accommodate the booze, then you need to cut it out.  In order to be Well-thy, you need to adjust your lifestyle and if your sucking down a six pack every night, that’s the first thing that needs to go.

But!  If your like me, you like to have some drinks one night a week and let loose.  Or sometimes…it’s a whole week like a few weeks ago during our wedding week.  Here’s how I boozed it up and maintained my biceps…cuz you know I love to flex.

The big day!

I recently spent 8 days in the Outer Banks, NC. It was an amazing trip! Lots of great food, booze, late nights, pool/beach and framily. Everyday was a party…and I am still catching up on sleep but it was so worth it. There are a few things that I negotiated with myself before hand.
– I didn’t want to feel bloated(hello bikini…everyday…thats pretty motivating), stuffed or sluggish.
– I wanted to enjoy my drinks AND good food without guilt…or regret.
– I would give up some zzz to spend time with my family and friends.
– I would drink lots of water, sometimes in the form of coffee and/or alcohol.  Yes…I did mix them together some mornings!

I think it’s important to make a plan. Boring I know! Hear me out though…

Structure Creates Freedom.

I made a deal with myself before we got there on what my negotiable’s would be, which in turn gave me some freedom to not get hung up on questions that would normally pop into my head like “should I eat that” or “should I have that beer or stick to the clear stuff?” In the past when I did that it just made me crazy compulsive and that sucked.

So what was my plan?

Water
– Drink at least 24oz. of water every morning before coffee or booze.
– Make sure I got at least another 2 liters of water through out the day/night.

Water is actually one of the ways to REDUCE bloating and water retention caused by heavy alcohol consumption.  Isn’t that weird?  How does it work?  To be honest, I am not 100% sure.  Ben has explained it to me a few times, but like most of you, I care about the outcome not necessarily the reason behind it.  I know when I’m bloated and I drink water, in a few hours, my bloat goes away.  Think of it like this – your body is retaining water because it thinks it needs to, by giving it more water you are sending the message that there is plenty of water, so get rid of what your holding onto.

Food
– Skip breakfast – most days I did this! Except the day after our wedding…I danced a LOT…I was starving the next morning. While skipping breakfast doesn’t work for everyone it works for me on most days. I usually eat some protein, fat and veggies by 11ish. Of course I have coffee!
– Eat lots of veggies and protein first as the first meal.
– Small plates – I always pick a small plate or bowl. If I am still hungry I can get more…but usually I am not it helps me from over eating.
– Veggies! I know I mentioned this before BUT I can’t emphasize enough how important and amazing veggies are.
– Don’t eat too many cookies!

We had a cookie bar for the wedding instead of a cake…I only had a couple;)

Movement
– I didn’t exercise once – the one day everyone did a workout I was hungover…got a little carried away the first night 😉
– I did spend everyday (for hours) in the pool.
– The house was huge (18 bedrooms with 4 flights of stairs) and our room was on the third floor…I would run or walk them probably over a dozen times per day if not more.

– I danced 4 nights until my feet hurt. Yes…we did…bring our own DJ!
– OH! I almost forgot our push-up contest. Thats where the biceps come in! One of my favorite body weight movements.

Push-Up contest!

Booze
– Limit beer intake.  Beer = bloating.
– Stick to the clear stuff – vodka = no bloat/less calories.
– Have water between drinks or on hand with booze.
– Eat clean food – veggies/fruit/protien/some fat.
– HAVE FUN!

3 games at once! It was a killer beer pong tournament.

Supplements – on vacation? Yes!
– While I didn’t take all of the usual supplements I did take the ones that would be helpful for recovering.
– Magnesium – I take 2 every night before I go to sleep.
– NuSera – for stressful moments – psst…what stress?
– Digestive enzymes.

I forgot to mention that we arrived on Sunday and our wedding was on Thursday…my dress?! Had to fit! The old me would have not come up with a plan, stressed about it and been miserable. Instead I created some freedom for myself…free from stressing out about food, exercise, what to drink or not to drink. Instead I spent the week laughing, crying, and making memories with my friends and family.

 

 

 

 

 

You can have your booze and biceps, but first you need to get biceps.  That might mean you need to cut the booze out for a while.  And let’s be honest, there is no diet out there that allows you to have unlimited amounts of alcohol during the week and still look good.  That’s why our members love us so much, we teach them how to have the booze and the biceps.  We’re a lifestyle gym – not a prison!

Do you want to learn more about KDR?  Sign up for a free strategy session and we will answer any questions you have!  Just click the picture below to get started.

Upper Valley Gym

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Buttfessions – why is a strong butt important?

Buttfessions – why is a strong butt important?

My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
That’s why we tell all of our members to squeeze their glutes as much as possible!

So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress.  Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
What do the glutes do?

They are responsible for:
  • Hip extension (moving the leg behind your hip)
  • Hip abduction (moving your leg to the side)
  • Hip external rotation and internal rotation (pointing your foot internally and externally)
  • Raising the body up from a forwardly displaced position (think deadlift)
  • Lifting the body out of the stooped position (think squat)
  • Femoral, patellar and tibial alignment (knee pain? check the butt!)
  • Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
  • Keeps the pelvis level for walking and running

Strong glutes basically help you cook better and look good doing it 😉


Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries.  If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.

That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch!  It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating!  The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.

6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough.  But for now – do this exercise every day, shoot for 100 reps at a time.  Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day

Do you think you might have a weak butt that is contributing to join paint?  We have a perfect program for you, it’s called our “Stronger You” program and it’s only $199 for 6 weeks, click the image below for more info.

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Its not a secret that we love Kettlebells at KDR. But why?

Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming.  So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time.  PLUS!  Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating.  After all…it’s just a ball with a handle.

According to a recent study by American Council of Exercise demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
  • Increased ability to go longer during runs – without running.
  • Increased ability to go faster during runs – without running.
  • Increased strength in core, glutes, hamstrings AND back.
  • Decreased back pain.
  • Decreased knee pain.
  • Better posture.
  • More power and explosiveness.
Link below for your research pleasure.
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