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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KDR Healthy Eats: Beef and Cabbage Stir Fry

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...

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KDR Healthy Eats: A Few Go-to Protein Shakes

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...

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Weekend-Workout – #kdrwkndwrkt

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...

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What is a RAMP and why do we do it?

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...

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KDR Healthy Eats – OVEN ROASTED TOMATOES

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: ...

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Get To Know KDR: Coach Christine

Where are you from? I was born in Atlanta GA, but grew up in Ivanhoe, NC-I’m sure you’ve heard of it.   How did you get connected to KDR Fitness? My friend and former member Cortney Keen, told me about KDR- thought that I would like it. I was having some back...

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Get To Know KDR: Coach/Co-Owner Jamie

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...

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Weekend-Workout #kdrwkndwrkt

                                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...

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Get To Know KDR : Co-owner Ben

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...

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Get to Know KDR: Coach Tori

Where are you from? I am from all over, I was born here in Lebanon and I have lived in 7 states over the past 25 years of my life. I have never thought of just one place as my home. I have become who I am by acquiring a little taste of each state. How did you get...

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KDR Healthy Eats – Crispy Hash Brown Skillet

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...

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Get to Know KDR: Coach Lisa

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 and I...

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KDR Healthy Eats – Cauliflower (Potato) Salad

  Cauliflower (Potato) Salad Ingredients: 1 large head cauliflower 2 hard boiled eggs 1/3 cup mayonnaise 1 tablespoon mustard 1 tablespoon dill relish 2 teaspoons finely diced onion 1 teaspoon fresh dill 1 teaspoon chopped chives 1 teaspoon vinegar 1/2 teaspoon...

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KDR Heathy Eats -Caprese Style Portobellos

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...

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Get to know KDR: Coach Gina

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....

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Exercise Technique Tip – KB Deadlift

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...

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Rollin’ with my homies?

by Coach Chris 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,...

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EXERCISE TECHNIQUE TIP – SA KB FLOOR PRESS

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...

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