Boost your energy with these three simple steps.

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.  ...

read more

The KDR RPE Scale – How hard are you working?

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...

read more

Make 2018 the year you get BETTER, not NEW.

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...

read more

KDR Healthy Eats: Baked Lime Chicken Bowls

Baked Lime Chicken Bowls   INGREDIENTS: 2-3 lbs. boneless, skinless chicken breasts, cut into cubes 6 Tbsp. olive oil 3 Tbsp. red wine vinegar Juice from 2 limes 2 tsp. chili powder 1 tsp. paprika 1 tsp. garlic powder 1 tsp. kosher salt fresh cracked pepper, to taste...

read more

KDR Healthy Eats: Taco Zucchini Boats

Taco Zucchini Boats: INGREDIENTS: 4 medium zucchini 1 lb lean ground beef 1/4 cup minced onion 1 tsp ground cumin 1 tsp onion powder 1 tsp garlic powder 1 tsp smoked paprika 1 tsp chili powder 1/2 tsp salt (or more to taste) 1/2 tsp oregano 1/2 cup salsa 3/4 cup...

read more

KDR Healthy Eats: Smoked Bacon Veggie Soup

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...

read more

KDR Healthy Eats: Baked Chicken Fajita

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...

read more

5 Reasons To Do Push-ups

5 Reasons you should be doing Push-ups Push-ups are one of my go-to exercises. Like you, sometimes I struggle to get my workouts in, so my resistance training days need to be quick and include total body movements that build muscle, burn fat and make me feel like a...

read more

Book Report – 1% Fitness by Mike Sheridan

Let’s Get Moving! Guest post from Lara our kick ass office manager and fitness coach on 1% Fitness by Mike Sheridan. In keeping with great KDR tradition, we are constantly educating ourselves so we can offer our members Knowledge Driven Results. In October, I read 1%...

read more

KDR Healthy Eats: Pork and Squash

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...

read more

KDR Healthy Eats: Rosemary Chicken and Potato

Rosemary Chicken and Potato: INGREDIENTS: 1/4 cup olive oil 1 teaspoon salt 1/2 teaspoon black pepper 2 tablespoons chopped fresh rosemary leaves 1 lb baby red potatoes, quartered 6 boneless skinless chicken thighs (about 1 1/2 lb) 1 bunch asparagus, cut into 2-inch...

read more

KDR Healthy Eats: Peanut Chicken

Peanut Chicken: INGREDIENTS: 1/4 cup creamy peanut butter 1/4 cup water 2 tablespoons soy sauce 1 tablespoon apple cider vinegar 2 teaspoons grated fresh gingerroot 2 cloves garlic, chopped 1 lb boneless skinless chicken tenders 3 cups fresh broccoli florets Fresh...

read more

KDR Healthy Eats: Cauliflower Pizza Crust

Cauliflower Pizza Crust: INGREDIENTS: 1 medium head of cauliflower ½ cup shredded mozzarella cheese ¼ cup grated Parmesan cheese 1 tsp dries herbs (Italian seasoning, basil, rosemary, parsley) ¼ tsp salt ¼ tsp pepper ¼ tsp garlic powder 2 whole eggs beaten or ¼ egg...

read more

KDR Healthy Eats: Cauliflower Buffalo Bites

Cauliflower Buffalo Bites: INGREDIENTS: 1 large head cauliflower, cut into bite-size florets Olive oil to drizzle 2 teaspoons garlic powder ¼ teaspoon salt ⅛ teaspoon pepper 1 tablespoon melted butter (Use coconut oil for vegan option) ½ to *3/4 cup Frank's Buffalo...

read more

KDR Healthy Eats: Oatmeal Jars

OATMEAL JARS: INGREDIENTS: Apples & Cinnamon 1/4 cup freeze dried apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice Raspberries & Dark Chocolate or Cacao Nibs 1/4 cup freeze dried raspberries & 2 Tbsp dark chocolate chips or nibs...

read more

KDR Healthy Eats: Grab & Go Egg White Bites

GRAB & GO EGG WHITE BITES: INGREDIENTS: ¼ onion, diced ½ pepper, diced Handful of spinach egg white carton (24 T. total is used) olive oil cooking spray black pepper INSTRUCTIONS: Preheat your oven to 350 degrees. Spray each muffin tin with olive oil cooking spray so...

read more

KDR Healthy Eats: Balsamic-Glazed Steak Rolls

BALSAMIC-GLAZED STEAK ROLLS:   INGREDIENTS: 8 Thin slices sirloin or flank steak (length and width according to personal preference) Extra-virgin olive oil Salt and freshly ground black pepper Fresh rosemary, chopped 1 Red bell pepper, sliced into thin strips 1 Green...

read more

My nutrition and fitness guidelines – rules suck!

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...

read more

Be A Rule Breaker

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...

read more

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

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, http://kdrfitness.com/cellulite-wrinkles-and-scars/, I don't measure my food all the time, and...

read more

How do I setup myfitnesspal?

Have you ever used myfitnesspal before?  It's a free calorie tracking app and it's the one we prefer our members to use.  It may not be the BEST app out there, but it's certainly the one with the most nutrition information.   But, how do you setup an account in it and...

read more

Your guide to fix your knee pain when squatting.

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...

read more

Blog Categories

Please follow us 🙂

Shop For Kettlebells

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