(603) 727-9092 — welcome@kdrfitness.com

About KDR

The KDR RPE Scale – How hard are you working?

How hard are you really working during your workouts? At the end of the day, you have to have burned more calories then you consumed to lose weight.  You can accomplish this in only one of two ways: You eat less food. You burn more calories through activity. There is a saying in the fitness…

Read More

KDR Healthy Eats: Baked Lime Chicken Bowls

Baked Lime Chicken Bowls   INGREDIENTS: 2-3 lbs. boneless, skinless chicken breasts, cut into cubes 6 Tbsp. olive oil 3 Tbsp. red wine vinegar Juice from 2 limes 2 tsp. chili powder 1 tsp. paprika 1 tsp. garlic powder 1 tsp. kosher salt fresh cracked pepper, to taste INSTRUCTIONS: In a large resealable bag, combine…

Read More

KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

Bacon Avocado Egg White Breakfast Sandwich INGREDIENTS: cooking spray 1 1/3 cup AllWhites® 100% liquid egg whites salt & pepper to taste 4 strip of bacon 2 avocados, mashed 2 whole wheat english muffins, halved and toasted 1 tablespoon diced green onions optional: sriracha INSTRUCTIONS: Line a large plate with paper towels. Line up the…

Read More

KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

Turkey Meatballs with Zucchini Spaghetti INGREDIENTS: 1/3 cup onion, diced 10 cloves garlic, minced divided 1/3 cup olive oil plus 2 Tablespoons, Divided 1 1/4 lb ground turkey 1 egg 1/3 cup panko bread crumbs 1/4 cup fresh chopped herbs I used parsley, oregano and chives 4 whole zucchini, spiraled 1 bunch asparagus 1/2 teaspoon…

Read More

KDR Healthy Eats: Ground Turkey Sweet Potato Skillet

Ground Turkey Sweet Potato Skillet INGREDIENTS: 2 tbsp extra-virgin olive oil 1 lbs extra-lean ground turkey 1 tsp garlic clove, minced ½ cup onions, diced ½ cup yellow pepper, diced 1 ½ cups sweet potato, diced Salt and freshly ground black pepper A pinch of red chili flakes ½ cup shredded mozzarella cheese Fresh parsley…

Read More

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…

Read More

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…

Read More

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…

Read More

KDR Healthy Eats: KALE & SWEET POTATO BREAKFAST HASH

    KALE & SWEET POTATO BREAKFAST HASH:                             INGREDIENTS:  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…

Read More

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…

Read More

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:  Preheat the oven to 450º F. Divide the olive oil and pour…

Read More

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 the…

Read More

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 Results) came to me while I…

Read More

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…

Read More

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.  In 1997, Scott and I moved to Vermont…

Read More
Do NOT follow this link or you will be banned from the site!