Try this weekend workout out!

Try this weekend workout out!

Try this weekend workout!


Marching Hip Ups

Jump Squats

Prone Blackburns into a Reach n Curl

Inch Worm w/ Shoulder Touches

SL Ground Touches

Perform each movement for 45 seconds on 15 seconds off. Repeat 3-4 times.

Happy Weekend! Enjoy.


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Get to Know KDR: Coach Tori

Get to Know KDR: Coach Tori

Where are you from?

I am from all over, I was born here in Lebanon and I have lived in 7 states over the past 25 years of my life. I have never thought of just one place as my home. I have become who I am by acquiring a little taste of each state.

How did you get connected to KDR?

Another member hooked me up with a month trial and I loved it so much that I became a member! I told Ben and Jamie that I loved it and could see myself doing something like this as a career and they asked if I wanted to do an internship with them. It was all over from there — I was hooked!!

What has surprised you about KDR?

I love that we have a family atmosphere here and that everyone is so kind and people here really care about you. I think that the most surprising thing is that I have become close with members,they have become friends outside of the gym, and I never expected that to happen.

Favorite exercise? why?

Bench Press. I love that it is a total body exercise; you have to keep everything tight, and it makes me feel strong knowing that I can lift so much with my upper body!

Least favorite exercise? why?

Post lunges. They get my heart rate up quite a bit, and my legs always burn during them… I don’t like them because they are a good leg and butt workout! ha!

Who inspires me ? why?

I would say that I have looked up to Ben and Jamie since I started here, they are both strong people not only physically but mentally as well. They started out very small and they became by working hard. They’ve had great success. Its inspiring!

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Get to Know KDR: Coach Lisa

Get to Know KDR: Coach Lisa

Where are you from? 
I grew up in Ramsey, NJ and I moved up to West Lebanon in 1979.
How did you get connected to KDR Fitness?
I was watching TV one day and came across Ben  doing a show on a local station.  I watched it and then caught another episode or two and I remember thinking this guy makes sense.  I emailed Ben and invited him to speak to my TOPS group (Take Off Pounds Sensibly).  He came twice and he realized I really wanted to try his gym and he finally convinced me to try through quite a few emails.  The rest is history!  I started as a member and am now a coach. In February I will be at KDR 6 years!
What has surprised you about working at KDR?
I think what has surprised me most is how quickly you become a part of a member’s life.  You want to help them reach their goals and guide them and support through the good and bad times.  KDR has such a supportive community and our KDR TEAM cares so deeply about our members and the members in turn care about the Coaches.  It’s a great symbiotic relationship.  I’ve also been surprised at how much I bring my day job into the gym.   I’ve been a 1st grade teacher for over 30 years and I love bringing “teacher/coach” created ideas and themes into our endurance classes.  I think the members really enjoy that I  bring that aspect of my life into KDR.
What’s your most favorite exercise, and why?
My favorite exercise is the Deadlift.  I love the raw power of it!  At age 50 I deadlifted 315lbs and I remember thinking “damn, I’m a strong woman”  You can get strong at any age! Doing my first powerlifting competition at this age was amazing.
Least favorite, and why?
My least favorite exercise..Step ups.   I really don’t have a good reason as to why I don’t like them…maybe it just feel too repetitive.
Who inspires you and why?  As for KDR my inspirations are many.  My first inspiration is my fellow KDR team members; our coaches and KDR staff family. We are so diverse and we all have so many strengths that I have learned from them all and they have inspired me to be a better coach.  The willingness to share and guide makes for a strong team which in turns makes a strong KDR.  My second inspiration of course is our amazing members.  Watching them grow, take risks, and show a real to desire and dedication to make healthful changes keep me motivated to do the same.
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Get to know KDR: Coach Gina

Get to know KDR: Coach Gina

Our series of interview with the fabulous KDR staff continues with a spotlight on the sassy Gina!

Where are you from?  

Originally I’m from Billerica Massachusetts. I also lived on our farm in Fairlee, VT for 5 years of my childhood then moved back to Massachusetts.  In 1997, Scott and I moved to Vermont and built our first home, a log home.   I’ve been living in the Upper Valley ever since.

How did you get connected to KDR Fitness?

I met Ben many years ago at the River Valley Club where he invited me to powerlift with his group.  I was strength training with him for a month or two and then did my first powerlifting meet. The best part for me was dropping weight before the meet.  I weighed in at 122 lbs and I was the world record holder for all lifts in my age (38) group, with Back Squat at 210 lbs, Bench press at 75 lbs, and Deadlift at 253 lbs.  Since then I have improved immensely–at the last meet Bench Press was 104 lbs and my Deadlift was 260 lbs.

Then four years later I got Certified as a personal trainer and looked him up again.

What has surprised you about working at KDR?  

I’ve learned a lot about people in general and I know that everyone has a story with life lessons learned and wisdom to share.  Also, lifestyle has a lot to do with weight loss.. not only what you eat or the workouts you do.  Everything is a stress on the body—for example, eating, sleeping and exercise are all good stressors……but not eating, not sleeping, too much exercise, work stress, family stress, etc. can all wreak havoc on you and your goals.

What’s your most favorite exercise, and why? Least favorite, and why?

I like the push press–the movement starts with a push from the legs giving you momentum to explode the weight up over your head.  My least favorite exercise is mountain climbers, my boobs bounce all around and my legs get fatigued.

Who inspires you and why?

The members inspire me–watching them move better, get stronger and lose weight takes hard work and dedication and all of us as a team helped them get there.


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Rollin’ with my homies?

Rollin’ with my homies?

by Coach Chris

Foam rolling is an important part recovery and maintenance while training- whether you are an experienced worker-outer (industry term) or just starting out. It is also one of the few things that we ask clients to do that may not just be uncomfortable, but downright painful. No pain, no gain right? In this instance yes!

For someone who is just starting out, foam rolling can feel pretty silly- flailing on the floor- making those weird faces, but trust me it is worth the discomfort.

Rolling is beneficial in multiple ways….

  • Blood flow- as you roll you are increasing blood flow to that area. This helps speed recovery to your muscles that you are breaking down while you workout.
  • Trigger points- If you ever foam rolled chances are you’ve found on of these bad boys. That knot that makes your left eye twitch when you roll over it? Probably a trigger point. They can be found all over your body and can be responsible for all kinds of referred pain- like back pain!
  • Joint stiffness and pain- What connects your joints to each other? Your muscles! If your muscles get tight, as they are wont to do when you workout, think about what’s happening to your joints- they get pulled! Pesky elbow pain? Roll your biceps and triceps! Nagging knee pain? Try rolling your quads!
  • Undo all the sitting- It only takes your muscles 20 minutes to start to freeze in a position. How many hours a day do you sit in the exact same position? Rolling is a great way to help you get back to neutral BEFORE you workout, making your workout safer and more effective!

Foam Rolling Circuit

Many people will try to roll in the most comfortable/least useful way. Try to complete some of these circuits on your next workout.

Glutes/Hip Rotators
-Sit down on the foam roller
-Cross your right leg across your left knee.
-Put your right hand down on the ground behind you
-Roll the right hip
-Switch sides and do the reverse

-Roll from the top of your knee to the bottom of your hip.
-If needed you can reduce the amount of pressure applied by putting the opposite leg on the ground.

-Bend the hip and knee at 90-degrees
-Split the upper leg in half
-Do 8-10 rolls on the inside of the leg toward the hip
-Do 8-10 rolls on the outside of the leg towards the knee

-Extend your arm
-Roll from halfway down your ribs all the way to your armpit
-Keep torso facing the wall in front of you

 Upper back/Traps
-Put the foam roller at your shoulder blades
-Put your hands behind your head, elbows pointing up towards the ceiling
-Roll from the top of your shoulders to the bottom of your shoulder blades
-Do not roll on the neck
-You can also cross your arms across your body

Heard enough? I could go on! Long story short — do it. It won’t feel great in the moment, but I promise it will make you feel better in the long run!

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