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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Get to Know KDR: Coach Heidi

by Heidi Wiest Coaching is very similar throughout any sport whether it be football, swimming, gymnastics, or even fitness coaching! In each and every case, coaches want to help others better themselves. Coaching has been in my life for quite some time. I was coached...

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Is your cookware killing you?

Is your cookware killing you? Ben Dearman, KDR Fitness Those of you who know my current story know that I am going through chemotherapy right now for Hodgkins Lymphoma.  I have roughly 4 weeks left in my treatments.  So excited. People that have dealt with Cancer say...

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Exercise Technique Tip – KB SA Rack Post Lunge

Exercise Technique Tip - KB Single Arm Rack Post Lunge  Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad...

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Four Week Dumbbell Workout for Strength

Four Week Dumbbell Workout for Strength Grab two dumbbells and try this strength workout! Choose a weight that you can use for all four movements. You will get stronger, build some muscle and get your heart rate up. Perform ten repetitions of each movement in perfect...

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Are we allowed to change our opinion?

Are we allowed to change our opinion? Ben Dearman - KDR Fitness Ahh...Facebook.  Where would we be without you?  I can't barely imagine it. Actually we would be a lot healthier and with probably less incidence of neck issues, but I digress. FB has this wonky little...

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New Study – NSAIDS increase heart disease

New Study - NSAIDS increase heart disease Ben Dearman - KDR Fitness Achy joints? Sore? Think twice about popping an anti-inflammatory! Researchers have known for more than a decade that the risk of heart disease and stroke increases when people take pain relievers...

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Exercise Technique Tip – Dumbbell RDL

Exercise Technique Tip of the week – Dumbbell RDL Dumbbell Romanian(What do the Romanians have to do with it? Not sure...but it sounds bad ass) Deadlifts are one of our deadlifts variations (hence the name). This movement strengthens your glutes, hamstrings, lower...

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Exercise Technique – SA Bent Over Row

Exercise Technique - SA Bent Over Row The SA Bent Over Row is a great exercise for building an amazing back!  Your biceps and grip are also involved as you pull the dumbell to your belly button. Dumbbells offer you the unique advantage of performing the bent-over row...

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