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...

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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...

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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...

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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...

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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%...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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Squats are bad for your knees – FALSE!

Have you ever heard that "Squats are bad for your knees?"  Let's bust that myth RIGHT NOW because it is FALSE! Where did this come from? First of all - there are NO studies to support this statement.  Zero.  None.  There are a number of studies that look at the...

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What I eat in a day.

  "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 I am going...

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How I mastered Meal Prep.

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 to how...

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15 quick facts about water.

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...

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All you need to know about water.

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....

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Lack of results? It’s us, not you! Maybe.

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...

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