Its not a secret that we love Kettlebells at KDR. But why?

Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming.  So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time.  PLUS!  Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating.  After all…it’s just a ball with a handle.

According to a recent study by American Council of Exercise demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
  • Increased ability to go longer during runs – without running.
  • Increased ability to go faster during runs – without running.
  • Increased strength in core, glutes, hamstrings AND back.
  • Decreased back pain.
  • Decreased knee pain.
  • Better posture.
  • More power and explosiveness.
Link below for your research pleasure.
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Are You Ready For Life Changing Kettlebell Fitness?

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 members to stay the course, lose weight, accomplish something GREAT…or just keep being awesome!  This is a post that is specifically written to our New Year New You Jump Start participants (all 60 of them!) but it’s absolutely applicable to the person that is working out to change their lives.

  • How far have you come?  
  • Where did you start? 
  • Where are you at now?

With most people doing their inbodies (a machine we use to track body composition) today I want you all to focus on…how far have you come in the last 4 weeks.

When I was going through chemo (it’s only been 6 months!) I used to DREAD stairs. Dread them. Hate them.

Kettlebell FitnessI took the elevator more in the 6 months going through chemo than I ever did…in my life. 

Because, every time I walked up ONE FLIGHT of stairs, I would need to stop, and breathe, and sometimes usually pant. 

When I saw stairs, I knew it was going to be followed by:

  • Legs burning.
  • Chest heaving.
  • Lungs trying to rib my chest open.
  • And my heart HAMMERING out of my chest.

After one flight. So, what are you proud of?  What have you accomplished in the last 4 weeks that you couldn’t do before? For me, it’s being able to SPRINT up SEVERAL flights of stairs and smile at the top!

How did the inbodies go?!  Remember, it’s only week 4. 

  • Have you seen amazing results in the last 4 weeks? 
  • Have you seen ok results in the last 4 weeks?
  • Have you seen no results in the last 4 weeks?

See below for what to do for each.

Great results – have you experienced a greater than 20% drop in body fat percent over the last 4 weeks, i.e. you started at 20%, now you’re at 16%, or you started at 40%, now you are at 32%.

CONGRATS!!! Those kind of results are the stuff of MYTHS and LEGENDS.  You have successfully managed to find the holy grail of weight loss…well you didn’t really find it, we told you want to do 😉

Take a day off of the diet (preferably on a work out day), preferably on a work out day, eat some more calories (500-1000 extra), drink a glass (or bottle) of wine to celebrate, because you should be celebrating that kind of success.

This will do two things – 1) it will help to prevent a metabolic and psychological burn out caused by having calories be too low for too long, i.e. don’t deprive yourself for too long!  2) It will give your body a big boost of extra calories it may need.  If it doesn’t need it, that’s ok, it will just burn off those extra calories in addition to burning off some extra fat in the process.

ONLY DO THIS IF YOU CAN GO BACK ON YOUR DIET!  Don’t do this tactic if you are afraid that you may not be able to get back on the plan.

OK results – A drop of around .5-1% in body fat percent per week or a change of about 10% in the last 4 weeks.  In other words, you started at 30, than went to 29, than went to 28 than went to 27 (a 10% change as well as a drop of 1% per week).  Or, let’s say you started at 20, than 19.5, than 19, than 18.5.  That’s good too!!! 

These kind of results are GREAT!  FANTASTIC!  Not everyone will have a 1%+ drop per week, and that’s OK!  In the grand scheme of things, give me a 1% change per month for 12 months, than a 5% change in one month, with no change for a few months.

  • What can you do to improve your results? 
  • Can you get more sleep? 
  • Can you get better sleep? 
  • Can you drink more water?    
  • Can you be tighter on your diet? 
  • Are you hitting your calories? 
  • How about your protein? 
  • Are you getting 4 days of the gym in, two conditioning and two strength? 
  • Are you taking your supplements?
  • Are you having a work out recovery shake?
  • Are you experiencing a pump, burn and strain during your resistance training sessions (remember, those are the mechanisms required for muscle growth, hit 3 out of 3 for best results)?
  • Are you working 85% to 70% in the conditioning classes?

If your hitting all of those points – than stay the course!  If not, focus on the areas you have gaps in.  DON’T CHANGE!  Sometimes, it takes a week or four for your body to catch up with what you’re doing.

 Ok…so what about those of you not experiencing good or great results?
Well – look at that list above.  Be honest.

  • What do you need to do? 
  • Where are your holes?

If you can’t figure it out, talk to your coach!  That’s their job, figure out what you’re not doing and start doing it. You have 4 weeks to get your shit together. Your still in this contest! And, if life has gotten in the way, don’t worry!  What you are doing now is creating a VERY SOLID FOUNDATION for weight loss to happen. 


You don’t fail when what you try doesn’t work. 

You fail when you stop trying.

Don’t just join a gym – join a community!  Interested in our gym?  Like what you read and want to learn more about what we do?

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KDR Healthy Eats: A Few Go-to Protein Shakes

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 of water
2 Tbsp peanut butter or PB powder
1/2 apple peel on
3/4 cup ice
*For pre/post workout shake add 1 scoop of chocolate Endura




Kale & Blueberry Almond

2 Cups fresh Kale
1 Cup frozen Berries
1 scoop of vanilla unipro protein powder
8oz. of water
1 Banana
1/4 Cup raw Almonds

1 Cup of ice


For a copy of the recipes click below.


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2 medium sweet potatoes, peeled and dice into small cubes
1 medium onion, finely diced
2 cups kale, finely chopped
3 tbsp butter (or cooking fat of choice)
1 tbsp garlic, minced
¼ tsp ground sage
¼ tsp smoked paprika
¼ tsp rosemary
1 tsp coarse sea salt




In frying pan on medium heat, melt butter.
Add sweet potatoes, onions, garlic and sage.
Stir and mix well.
Cook, stirring occasionally, for 15 minutes.
Add kale, smoked paprika, rosemary and sea salt.
Cook for another 15-20 minutes or until the edges of the sweet potatoes start to brown and are fully cooked through and tender.
Serve with a sunny side up egg (or two) and eat up!

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What is a RAMP and why do we do it?

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 bodies much, if at all during the day at work to moving A LOT here at the gym. The RAMP is designed to take the body and through multiple planes of movement so that a member is ready to work hard during the actual work out. We make our members warm up dynamically, so they are not just stretching cold muscles. It is designed to get their body temperate and heart rate up. In a sense we are turning peoples muscles on and getting them firing properly.

We take time and design our RAMPS to warm-up every system in the body- from wrists to ankles. We have them getting up and down off the floor several times during the movement and this can be a workout in itself for some. The RAMP is also a sneaky way to get them to burn more calories and build strength and power!

Why RAMP? Our first priority is our member’s safety- (Do no harm, but take no shit!). Warming up is our first step in preventing injury. This happens on a couple of levels, the first being the simple physiological reason- people don’t spend their day moving so they need to prepare for this. Have you ever tried to exert yourself suddenly with no prep after being at a stand still? What would happen if you just decided to jump out of your current position and sprint? You might be cringing to think about it because you’d probably pull or hurt something!

Most of our members sit a desk for hours on end so easing them into moving is our first way of keeping them safe. The other way the RAMP helps prevent injury ties into the RAMP overview above- Our coaches gets the chance to evaluate them that day, in that moment. There are days where someone may be able to touch their toes and others when they cannot. Then the coach has that information about someone before going into a workout.


Here is a RAMP you can do any day just to move and stretch OR before a workout.


Need a fitness jump start? Let us help you. Give us a call today!

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Oven Roasted Tomatoes:




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: 

Preheat the oven to 450º F.

Divide the olive oil and pour onto the bottom of two large rimmed baking sheets; add the garlic, thyme, rosemary, and salt and pepper.

Cut the tomatoes in half horizontally and remove the stems.

Toss the tomatoes with the oil and seasonings, then lay them down cut side down on the dish.

Roast in the oven until the tomatoes wilt and become softened, about 30-35 minutes, the tomatoes will start to wrinkle. Depending on the size of your tomatoes, cooking time will vary so keep an eye on them.

When done, remove from oven and let them cool. The skins will come off easily; remove and discard skins and herbs then coarsely chop the tomatoes.

Adjust salt as needed and place in a jar or use right away.

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