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

balance

Be A Rule Breaker

I hate rules! Ask my mom, I have been a rule breaker for some time.  When it comes to food I think it’s important to have guidelines…not RULES. When Ben and I opened KDR Fitness, we wanted to create a simple to use, easy to follow set of nutrition rules everyone could use to be healthier,…

Read More

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, then you need to cut it…

Read More

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, etc.  It’s amazing how many people can’t skip!  We do this to help…

Read More

Are your X-ray and medical imaging results helpful or harmful?

We don’t just help people lose weight, we also help them feel better and get them out of pain.  Sometimes that involves hearing second hand what their doctors have said to them using x-ray or medical imaging results to base their opinions off of.  Often times we ask ourselves – do these x-ray and medical…

Read More

Busy? Then you probably shouldn’t be doing any…

fitness training

I think there are three classifications of working out that correspond to different parts of the year/your schedule – training, working out and exercise.  If your super busy, then you probably shouldn’t be doing any training.   Training is goal focused, time committed, DRIV-ICATION!   Let me explain further.  I have a lot going on…

Read More

Get stronger and Improve Your Cardio with Cardio Strength Training.

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”] At KDR, we like to use something called cardio strength training. It’s a blend of strength training movements such as squats, deadlifts, bench presses, etc. done in a circuit fashion with minimal to moderate rest between movements.…

Read More

5 Reasons Why Being STRONG Is Important To Me!

female fitness trainer in the upper valley

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…

Read More

I’m a GET TO be a Fitness Coach: Do You GET TO or GOT TO?

Fitness Coach in Lebanon NH

[et_pb_section fb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text”] Before chemo, I was a “Got To” person when it came to exercise and diet as opposed to a “Get To” person and Fitness Coach. • “I got to do my work out today.” • I got to eat to be healthy.” • “I got to be…

Read More

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; Rage, rage against the…

Read More

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 the end of the work out today, yeah,…

Read More

KDR Healthy Eats: Chocolate Peanut Butter Protein Bites

Chocolate Peanut Butter Protein Bites:    INGREDIENTS: ½ cup creamy peanut butter 1 cup old fashioned oats ½ cup ground flax seeds 1 tablespoon honey 2 tablespoons unsweetened cocoa powder 1 tablespoon chocolate protein powder 2 tablespoons water   It’s easy peasy!   INSTRUCTIONS: Combine all of the ingredients in a medium bowl. Stir to…

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

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 Press is one of our favorite exercises because they are safer on your…

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