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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5 Reasons Why Being STRONG Is Important To Me!

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 physical...

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Why Do We Deadift In Fitness Training?

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?  ...

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Ten Ways to Sleep Your Way Thin

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. [gallery link="file"...

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Are You Ready For Life Changing Kettlebell Fitness?

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...

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Is sitting REALLY that bad for you?

“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...

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KDR Healthy Eats: Eating while traveling

Ok, let's talk eating while traveling, I am going to keep this easy and quick because I could write about this subject EXTENSIVELY. Jamie and I used to travel a few times per year until last year (stupid cancer) to business events and we would routinely take weekend...

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Rage against the dying of the light!

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;...

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It’s not about the weight loss

Think weight loss will make you happy? Sometimes thats not the case. As per my oncologists recommendations I take Yoga twice per week.  It’s a one on one session…I don’t like group yoga, but that’s a different story.  Nicole (my yoga instructor) and I were talking at...

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KDR Healthy Eats – Sausage Stuffed Mushrooms

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...

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Weekend Workout

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...

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