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Articles About Healthly Diet, Living and Fitness

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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Build a better relationship by getting dirty together!

June 8, 2017

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…

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How to make a super shake.

June 8, 2017

Protein shakes!  There tends to be a love/hate relationship with them.  Often times we get asked how to make a super shake.  We think of a super shake as something that has protein, fruits/veggies and fat all mixed together.  This is not your standard protein and water/milk shake!  Super shakes are a great way to:…

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Can I have my drinks and my biceps?

June 7, 2017

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…

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Buttfessions – why is a strong butt important?

May 31, 2017

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.      …

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Try this weekend workout out!

May 12, 2017

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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Training @ Upper Valley Gym: How Do You Start Your Day?

May 1, 2017

How you start your day, arguably the first hour will determine how the rest of your day will go. Does this sound like you? You wake up at 7 to get your kids ready for school, while you need to be to work at 8:30. Do you go to your Upper Valley Gym first? First cup…

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

April 26, 2017

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…

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Buttfessions A Kettlebell Fitness Coach: [PART 2]

April 7, 2017

On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about. It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes…

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30 days of Glutes!

April 3, 2017

[et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]   Those glutes weren’t given to her. They were earned! Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively.  However, (THANK GOD!) we now know that’s not true!  They are a muscle just like any other muscle and can respond…

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What Types of Protein Should I Eat In My Kettlebell Training?

March 31, 2017

A member asked a unique question recently. This question is a great question for anyone in our gym utilizing Kettlebell Training on a regular basis. Here’s the question: “I want to be more conscientious with my meat purchases in terms of where it comes from, which makes it cost more. I would like to try…

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Get stronger and Improve Your Cardio with Cardio Strength Training.

March 28, 2017

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”] At KDR, we like to use something called cardio strength training. It’s a blend of strength training movements such as squats, deadlifts, bench presses, etc. done in a circuit fashion with minimal to moderate rest between movements.…

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female fitness trainer in the upper valley

5 Reasons Why Being STRONG Is Important To Me!

March 21, 2017

1. Independence: Knowing I can do things on my own IF I have to. Have you ever had to pick something up at a store and thought to yourself “can I do this on my own, do I need to ask for help? I have! I don’t like feeling limited by my own thoughts or…

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KDR Fitness Coach

Why Do We Deadift In Fitness Training?

March 20, 2017

If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training.  Most knowledgeable Fitness Trainers are going to have their clients deadlift.  Why?  What’s the benefit of doing this exercise and why do we have ALL of our members do them?     What is the deadlift? The human…

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Three Flows for Flexibility in Kettlebell Fitness Training

March 17, 2017

Check out these three flows for flexibility in Kettlebell Fitness Training you can string together into a nine exercise combo to help improve flexibility across your whole body!  What’s your set and rep scheme like?  Well it could be any of the below: – By the duration – repeat each movement as many times as…

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Sleep Your Way Thin

Ten Ways to Sleep Your Way Thin

March 15, 2017

Sleep is big, in fact, the brunt of your fat burning happens at night.  You can literally Sleep Your Way Thin.  During sleep, this is also the time that your body repairs the damage you have done to it that day from working out…or life. Here are ten ways you can improve your sleep: 1…

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Fitness Coach in Lebanon NH

I’m a GET TO be a Fitness Coach: Do You GET TO or GOT TO?

March 11, 2017

[et_pb_section fb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text”] Before chemo, I was a “Got To” person when it came to exercise and diet as opposed to a “Get To” person and Fitness Coach. • “I got to do my work out today.” • I got to eat to be healthy.” • “I got to be…

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Your Kettlebell Fitness Coach Says-Simplify Your Diet With Veggies

March 6, 2017

Every day I eat at least two pounds of COOKED veggies + fruit, by doing it this way I find it really simplifies my diet as far as veggies and fruits go.  That’s a pound of cooked veggies and then a pound of fruit.  For instance today I am having the below picture. PLUS 8…

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Are You Ready For Life Changing Kettlebell Fitness?

February 25, 2017

At KDR, we do a lot of things different.  Our mission is to change people’s lives, we view Kettlebell Fitness as a door that allows that to happen, you could call it, “Life Changing Fitness”.   One of the things we do different from other gyms is how we motivate our members to stay the…

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Fitness Health Coach

Is sitting REALLY that bad for you?

February 15, 2017

“Your Fitness Health Coach says: Sitting is the new smoking” according to the Centers for Disease Control. According to Dr. James Levine of the Mayo Clinic (the person who coined that term) – “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to…

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Rage against the dying of the light!

December 14, 2016

Rage against the dying of the light!  Dylan Thomas wrote a great poem called “Do not go gentle into that good night”, about aging and our quest to stay young.  It goes like this: Do not go gentle into that good night,  Old age should burn and rave at close of day; Rage, rage against the…

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