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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How to make a super shake.

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...

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Can I have my drinks and my biceps?

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,...

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Improve your balance with skipping

At the end of our RAMP (Range of Motion, Activation, Movement Prep...fancy way of saying warm up) we have some movements that improve your balance through locomotion.  These movements are basic play ground exercises like skipping, side shuffling, cross over, 360 runs,...

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Buttfessions – why is a strong butt important?

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...

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Buttfessions A Kettlebell Fitness Coach: [PART 2]

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...

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30 days of Glutes!

  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...

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