(603) 727-9092 — welcome@kdrfitness.com

Articles About Healthly Diet, Living and Fitness

Sausage Stuffed Mushrooms

KDR Healthy Eats – Sausage Stuffed Mushrooms

November 17, 2016

Sausage Stuffed Mushrooms:  Ingredients: 20 large button mushrooms 1 lb. sausages, casings removed 1 onion, thinly chopped ½ bell pepper, thinly chopped 2 garlic cloves, minced 2/3 cup almond meal 2 tbsp. fresh parsley leaves, minced 2 tbsp. olive oil Cooking fat Sea salt and freshly ground black pepper Preparation: Preheat your oven to 325…

Read More

KDR Healthy Eats – Spicy Slow Cooker Pumpkin Chili

November 2, 2016

 Spicy Slow Cooker Pumpkin Chili   Ingredients: 1 pound lean ground beef or turkey 1 medium onion, chopped 1 can diced tomatoes 1 can fire roasted tomatoes 1 can tomato sauce 1 15 ounce can pumpkin puree (not pumpkin pie filling) 1 can red kidney beans (optional) 1 can black beans (optional) 1 tsp pumpkin…

Read More

Weekend Workout

October 14, 2016

Let’s get it done! Remember to use the hash tags #kdrwkndwrkt Hey KDR Fit Fam!  Here’s your #kdrwkndwrkt as in KDR WeeKeND WoRKouT for the weekend of October 14th.  This work out is called “Spring Loaded”. Before you work out – make sure you RAMP! Complete the Ramp. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/ Perform 2 rounds of the following movements.…

Read More

KDR Healthy Eats: Beef and Cabbage Stir Fry

October 13, 2016

Beef and Cabbage Stir Fry   INGREDIENTS: STIR FRY SAUCE 2 Tbsp soy sauce 1 Tbsp toasted sesame oil 1 Tbsp sriracha* ½ Tbsp brown sugar STIR FRY ½ head green cabbage 2 carrots 3 green onions ½ Tbsp neutral cooking oil ½ lb. lean ground beef 2 cloves garlic 1 Tbsp fresh grated ginger…

Read More

KDR Healthy Eats: Chocolate Peanut Butter Protein Bites

October 13, 2016

Chocolate Peanut Butter Protein Bites:    INGREDIENTS: ½ cup creamy peanut butter 1 cup old fashioned oats ½ cup ground flax seeds 1 tablespoon honey 2 tablespoons unsweetened cocoa powder 1 tablespoon chocolate protein powder 2 tablespoons water   It’s easy peasy!   INSTRUCTIONS: Combine all of the ingredients in a medium bowl. Stir to…

Read More

KDR Healthy Eats: A Few Go-to Protein Shakes

October 11, 2016

Whether you are in a hurry, need a snack or just need some extra protein, protein shakes are easy and convenient.   Here are two of our go-to protein shakes.     Chocolate Peanut Butter Apple     1 scoop of chocolate Unipro protein powder 8oz of water 2 Tbsp peanut butter or PB powder…

Read More

KDR Healthy Eats: KALE & SWEET POTATO BREAKFAST HASH

September 29, 2016

    KALE & SWEET POTATO BREAKFAST HASH:                             INGREDIENTS:  2 medium sweet potatoes, peeled and dice into small cubes 1 medium onion, finely diced 2 cups kale, finely chopped 3 tbsp butter (or cooking fat of choice) 1 tbsp garlic, minced…

Read More

Weekend-Workout – #kdrwkndwrkt

September 23, 2016

Can’t get to the gym this weekend? That’s ok. We have a #kdrwkndwrkt for you.   Complete our RAMP. What is a Ramp? Click on the link in case you missed it.  http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/   Complete the following movements for AMRAP in 20 mins.   Hand Walk out to Spiderman  4 each side   Burpees 15…

Read More

What is a RAMP and why do we do it?

September 20, 2016

What if I told you that the RAMP is the most important part of the workout?   What is a RAMP? AND why do we do it?    RAMP- Range of Motion, Activation and Movement Preparation (also know as a good warm-up) Most of our clients come from not moving their bodies much, if at…

Read More

KDR Healthy Eats – OVEN ROASTED TOMATOES

September 20, 2016

Oven Roasted Tomatoes:   Ingredients: 1 tbsp extra virgin olive oil 4 cloves garlic, peeled and thinly sliced 8 sprigs of fresh thyme 4 sprigs of fresh rosemary salt and freshly cracked pepper to taste 4 lbs plum tomatoes*     Cooking instructions:  Preheat the oven to 450º F. Divide the olive oil and pour…

Read More

Get To Know KDR: Coach/Co-Owner Jamie

September 19, 2016

Where are you from? I am from Lebanon, NH. I have lived here all of my life surrounded by my awesome family. How did you get connected to KDR Fitness? I worked in another local gym for 9 years, which is where I met Ben. After a couple years of dating and working at the…

Read More

Heavy weights or light weights – what’s the research say?

September 19, 2016

Heavy weights or low weights – what’s the research say? By Ben Dearman As a gym that has “KNOWLEDGE” in our name, we take great pride in following the latest research and comparing it to what we currently do in the gym as well as the results our members get.   Because of that we…

Read More

Weekend-Workout #kdrwkndwrkt

September 16, 2016

                                Complete your warm-up for as many rounds as possible in 5-8 minutes.   Then complete as many rounds as possible of this in 20:00!   Jump Squats x 10   Inch worms x 5   Marching Hip Ups x…

Read More

KDR Healthy Eats -GREEN CHILE CHICKEN ENCHILADA STUFFED SPAGHETTI SQUASH

September 13, 2016

  Green Chile Chicken Enchilada Stuffed Spaghetti Squash   Ingredients:    1 Spaghetti squash 1 1/2 cups cooked shredded chicken breast 1/2 cup green enchilada sauce, use a gluten-free version to make this recipe gluten-free, I use this 1 green onion, thinly sliced 4 ounce can diced green chiles 1/2 cup frozen corn, defrosted 1…

Read More

Get To Know KDR : Co-owner Ben

September 13, 2016

Where are you from?  I was born in Lewisburg, PA.  But, I moved up to the Upper Valley from Columbus GA.   How did you get connected to KDR Fitness?  I started the business with Jamie out of our garage in Enfield around 2009-ish.  The name KDR (Knowledge Driven Results) came to me while I…

Read More

KDR Healthy Eats – Watermelon, Strawberry and Tomatillo Salad

September 1, 2016

Watermelon, Strawberry and Tomatillo Salad:    Ingredients:3 cups watermelon (about 1 pound), rind and seeds removed, chopped bite 8 strawberries, hulled and chopped bite size 1 heaping cup tomatillos (about 4-5 small tomatillos), chopped bite size 1 large shallot, finely chopped 12 mint leaves, shredded 2 tbsp extra virgin olive oil 1½ tbsp balsamic vinegar…

Read More

KDR Healthy Eats – Crispy Hash Brown Skillet

August 23, 2016

Crispy Hash Brown Skillet: Ingredients: 2 medium Russet or Yukon Gold potatoes (or sweet potatoes) 3 strips bacon 1 large bell pepper, chopped 1/4 teaspoon salt 1/4 teaspoon ground pepper 4 large eggs 1/3 cup shredded smoked gouda cheese optional: chopped fresh or dried parsley Cooking Instructions: Begin shredding the potatoes by using the largest…

Read More

Get to Know KDR: Coach Lisa

August 19, 2016

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…

Read More

KDR Heathy Eats -Caprese Style Portobellos

August 11, 2016

  Caprese Style Portobellos Ingredients: large portobello mushroom caps, grills removed cherry tomatoes, halved shredded or fresh mozzarella ( although I’ve tried both I prefer the dryer shredded version for this because of the moisture factor seeping out) fresh basil olive oil Cooking Instructions:  Heat oven to 400 degrees. Line a baking sheet with foil…

Read More

Get to know KDR: Coach Gina

August 1, 2016

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…

Read More

Exercise Technique Tip – KB Deadlift

July 28, 2016

Exercise Technique Tip – KB Deadlift The KB Deadlift is one of our favorite movements. Why? The deadlift is the most important exercises you can do for a total workout. Utilizing every muscle in your body you’ll build muscle, burn more calories, increase flexibility and turn on your nervous system all at once. KB Deadlift…

Read More

Rollin’ with my homies?

July 27, 2016

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!…

Read More

EXERCISE TECHNIQUE TIP – SA KB FLOOR PRESS

July 21, 2016

EXERCISE TECHNIQUE TIP– SA KB FLOOR PRESS The Kettlebell Floor Press is an excellent exercise to build strength and muscle in Chest, shoulders, and arms. By doing this movement with a single Kettlebell it requires more stabilization throughout the body. The Floor Press is one of our favorite exercises because they are safer on your…

Read More

80% of Weight Loss is NOT DIET; lifestyle hacks to use

July 18, 2016

by Ben Dearman Is your lifestyle in alignment with your goals of being healthy and losing weight? Here are the absolutely 5 most important aspects of lifestyle that have to be in order. 1. Sleep – you need to make sure that you get as close to 8 hours of sleep every night. Why 8?…

Read More

Get to Know KDR: Coach Heidi

July 14, 2016

by Heidi Wiest Coaching is very similar throughout any sport whether it be football, swimming, gymnastics, or even fitness coaching! In each and every case, coaches want to help others better themselves. Coaching has been in my life for quite some time. I was coached in gymnastics for 13 years, then I became the gymnastics…

Read More

Is your cookware killing you?

July 13, 2016

Is your cookware killing you? Ben Dearman, KDR Fitness Those of you who know my current story know that I am going through chemotherapy right now for Hodgkins Lymphoma.  I have roughly 4 weeks left in my treatments.  So excited. People that have dealt with Cancer say that someone going through Cancer experiences three perspectives:…

Read More

Exercise Technique Tip – KB SA Rack Post Lunge

July 12, 2016

Exercise Technique Tip – KB Single Arm Rack Post Lunge  Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad strength as well as increase hip flexor flexibility.  This exercise will…

Read More

EXERCISE TECHNIQUE TIP – KB SPLIT STANCE SEESAW ROW

July 6, 2016

Exercise Technique Tip of The Week – KB Split Stance Seesaw Row The KB Split Stance Seesaw Row is a great exercise to build a sexy back.  In the split stance position you will use your core to control the pull while burning fat and building muscle. KB Split Stance Seesaw Row Steps:  Bend at…

Read More

Four Week Dumbbell Workout for Strength

June 29, 2016

Four Week Dumbbell Workout for Strength Grab two dumbbells and try this strength workout! Choose a weight that you can use for all four movements. You will get stronger, build some muscle and get your heart rate up. Perform ten repetitions of each movement in perfect form.  Then perform eight repetitions of each movement, then…

Read More

Are we allowed to change our opinion?

June 28, 2016

Are we allowed to change our opinion? Ben Dearman – KDR Fitness Ahh…Facebook.  Where would we be without you?  I can’t barely imagine it. Actually we would be a lot healthier and with probably less incidence of neck issues, but I digress. FB has this wonky little thing where it (randomly?) posts…past posts…onto your wall…

Read More

New Study – NSAIDS increase heart disease

June 23, 2016

New Study – NSAIDS increase heart disease Ben Dearman – KDR Fitness Achy joints? Sore? Think twice about popping an anti-inflammatory! Researchers have known for more than a decade that the risk of heart disease and stroke increases when people take pain relievers like ibuprofen and other non-steroidal anti-inflammatory drugs, or NSAIDs. Now, scientists from…

Read More

Exercise Technique Tip – Dumbbell RDL

June 21, 2016

Exercise Technique Tip of the week – Dumbbell RDL Dumbbell Romanian(What do the Romanians have to do with it? Not sure…but it sounds bad ass) Deadlifts are one of our deadlifts variations (hence the name). This movement strengthens your glutes, hamstrings, lower back and a little bit of the lower leg. The execution of the…

Read More

Exercise Technique – SA Bent Over Row

June 16, 2016

Exercise Technique – SA Bent Over Row The SA Bent Over Row is a great exercise for building an amazing back!  Your biceps and grip are also involved as you pull the dumbell to your belly button. Dumbbells offer you the unique advantage of performing the bent-over row unilaterally. We recommend including both unilateral and bilateral…

Read More

Part 3 – Troubleshooting your results – Rest and Recovery.

June 13, 2016

We are back with our last piece on “Three essential principles of weight loss.”  Yes…we changed the title above.  Same great flavor, just in a different packaging. Check out part one here – you must do more then you did last time. Check out part two here – you must be in a caloric deficit.…

Read More

Technique Tip – SA Front Squat

June 7, 2016

Technique Tip – SA Front Squat The SA Front Squat is an amazing exercise for building un-conventional core strength.  Rather then directly working on your core via planks or sit ups, the front squat works your core by applying torque. The main job of the core is to prevent movement (twisting, bending and flexing).  This…

Read More

THREE ESSENTIAL PRINCIPLES OF WEIGHT (FAT) LOSS – PART 2

June 6, 2016

THREE ESSENTIAL PRINCIPLES OF WEIGHT (FAT) LOSS – PART 2 Ben Dearman, KDR Fitness This is a follow up post to Part 1 where we covered the first principle – click here to read it. Part 2! The second principle is – You must be in a caloric deficit – “Don’t be a dumb ass.” –…

Read More

Infographic – Elimination Diet

June 2, 2016

We get asked a lot of questions about elimination diets especially this time of year. It’s summer time baby! Elimination diets are great for: Dropping a few extra pounds of bloat/water. Figuring out food sensitivities/issues that cause an auto-immune response. Making your life super complicated. Most of the time, elimination diets are what people turn…

Read More

Three essential principles of weight (fat) loss – Part 1.

May 31, 2016

Three essential principles of weight (fat) loss – Part 1. Ben Dearman, KDR Fitness I’ve been doing this a long time.  I got a bunch of certifications after my name.  In addition to an Exercise Science degree AND pursuing my Masters in Nutrition. I can come up with at least 20 points to weight loss…

Read More

Top Tips for Exercise

May 23, 2016

by Ben Dearman, KDR Fitness Over a decade. That’s how long I have been coaching for. I am going to drop 30 minutes (that’s how long I am going to type for) of knowledge bombs all about getting the most out of your workouts. And go! 1. Consume a recovery shake of roughly 10-20 grams of protein…

Read More

Where’s the beef?

May 12, 2016

Do you know that 48 million people are struck down with food poisoning each year? According to the Center for Disease Control and Prevention beef is ranked number three on that list under fish and dairy. In fact, beef accounts for 9% or a little bit less then 4.8 MILLION people! Scary thought, but I…

Read More
Do NOT follow this link or you will be banned from the site!