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Fitness

KDR Healthy Eats: Green Salad with Beets, Oranges & Avocado

Green Salad with Beets, Oranges & Avocado Ingredients: 4 cups leafy greens (I used a chard/kale/arugula/spinach mix) 3 small oranges, peeled and sliced into rounds 1 avocado, peeled, pitted and diced 1 large carrot, peeled and julienned 1 small beet, peeled and julienned 1/2 cup crumbled feta or goat cheese 1/4 cup toasted pepitas 1/3 cup…

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KDR Healthy Eats: Moroccan Beet Salad

Moroccan Beet Salad Ingredients: 5 medium beets, washed/scrubbed 1/2 cup minced red onion 1/4 cup finely chopped fresh parsley 1/4 cup finely chopped fresh cilantro (coriander) 1 1/2 tsp cumin seeds* 1 1/4 tsp kosher salt* 1/2 tsp freshly ground black pepper 1 Tablespoon olive oil 1 Tablespoon fresh lemon juice Instructions: Fill a large…

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Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

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Boost your energy with these three simple steps.

I want more energy!  I want more energy to do the stuff I like to do, like: Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.)  Working out!  Sometimes, I just don’t feel like I have the juice to work out.   Writing, blogging…

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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…

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Make 2018 the year you get BETTER, not NEW.

New Year – New BETTER You!  This year, I am focusing on being better, not new…better.  Normally, most people think of the New Year as their chance to be a “New You.”  But…I have something to tell you…I hate that saying…New You. Yes, I know all you see right now is “New Year New You”.  But,…

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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…

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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…

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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…

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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…

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KDR Healthy Eats: Smoked Bacon Veggie Soup

Smoked Bacon Veggie Soup: INGREDIENTS: 6 cups broth 3 cups chopped potato (russet or sweet potato) 2 cups brussel sprout shavings 2 cups sliced mushrooms 5 pieces of smoked bacon (cut into 1 inch pieces) 1 tbsp olive oil 1 tbsp honey mustard 1/2 tsp paprika (smoked is best) 1/4 tsp garlic minced dash of…

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KDR Healthy Eats: Baked Chicken Fajita

Baked Chicken Fajita: INGREDIENTS: For the Marinade: 2 Tbsp olive oil Juice of half a lime 1 clove garlic, minced 1 tsp. chili powder ½ tsp. cumin ½ tsp. dried oregano ½ tsp. salt Pinch of cayenne pepper (optional) 2 Tbsp cilantro, chopped For the Chicken: 3 chicken breasts or 6 thin sliced chicken cutlets…

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5 Reasons To Do Push-ups

5 Reasons you should be doing Push-ups Push-ups are one of my go-to exercises. Like you, sometimes I struggle to get my workouts in, so my resistance training days need to be quick and include total body movements that build muscle, burn fat and make me feel like a bad ass. Push-ups are one of…

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Book Report – 1% Fitness by Mike Sheridan

Let’s Get Moving! Guest post from Lara our kick ass office manager and fitness coach on 1% Fitness by Mike Sheridan. In keeping with great KDR tradition, we are constantly educating ourselves so we can offer our members Knowledge Driven Results. In October, I read 1% Fitness by Mike Sheridan and loved it!  I loved it…

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