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Fitness

KDR Healthy Eats: Oatmeal Jars

KDR Healthy Eats

OATMEAL JARS: INGREDIENTS: Apples & Cinnamon 1/4 cup freeze dried apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice Raspberries & Dark Chocolate or Cacao Nibs 1/4 cup freeze dried raspberries & 2 Tbsp dark chocolate chips or nibs Monkey Mix 1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1…

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KDR Healthy Eats: Grab & Go Egg White Bites

GRAB & GO EGG WHITE BITES: INGREDIENTS: ¼ onion, diced ½ pepper, diced Handful of spinach egg white carton (24 T. total is used) olive oil cooking spray black pepper INSTRUCTIONS: Preheat your oven to 350 degrees. Spray each muffin tin with olive oil cooking spray so it lightly coats the bottom Add your favorite…

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KDR Healthy Eats: Ground Turkey Stuffed Peppers

GROUND TURKEY STUFFED PEPPERS: INGREDIENTS: 6 large bell peppers, any color 2 cups wild rice, cooked 1 lb. 93% Lean ground turkey 2 cloves garlic, minced 1 small onion, diced 1 16 oz. jar crushed tomatoes 1 teaspoon Italian seasoning 1 teaspoon salt 1/2 teaspoon pepper 1 1/2 cups sharp cheddar cheese, shredded 1 tablespoon…

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KDR Healthy Eats: Cauliflower Hashbrown Egg Cups

CAULIFLOWER HASHBROWN EGG CUPS: INGREDIENTS: 2 heads of cauliflower, steamed 2 c. shredded Cheddar cheese 1 dozen + 2 large eggs 1 tsp. garlic powder 1 tsp. salt Chives, chopped (optional) Fresh ground pepper to taste INSTRUCTIONS: Preheat oven to 375° F. Lightly grease a 12-cup muffin tin and set aside. Drop the steamed cauliflower…

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KDR Healthy Eats: Balsamic-Glazed Steak Rolls

BALSAMIC-GLAZED STEAK ROLLS:   INGREDIENTS: 8 Thin slices sirloin or flank steak (length and width according to personal preference) Extra-virgin olive oil Salt and freshly ground black pepper Fresh rosemary, chopped 1 Red bell pepper, sliced into thin strips 1 Green bell pepper, sliced into thin strips 1 Medium zucchini, sliced into thin strips 1…

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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,…

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You don’t need to count calories to lose weight.

Measuring? Math? To plan lunch or dinner? Does it have to be that complicated to lose weight? No. It doesn’t! I don’t count calories anymore, I tell you why in my last blog, http://kdrfitness.com/cellulite-wrinkles-and-scars/, I don’t measure my food all the time, and I sure as hell don’t deprive myself of things that I enjoy. Weight loss…

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Your guide to fix your knee pain when squatting.

Do your knees hurt when you squat?  This is a follow up article to the last one I did called “Squats are bad for your knees – FALSE!” In this article I am going to give you the answers to the following questions: When should you go see your Doctor about knee pain? How do…

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How I eat, work out and thrive as a busy professional

Let’s face it, if you are a busy professional, chances are you are – stressed out, overworked, short on time, tired and struggling to fit health and fitness into your life. Aren’t we all busy professionals at this point?  Running around trying to fit more things into a single day – from spending time on…

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Squats are bad for your knees – FALSE!

Have you ever heard that “Squats are bad for your knees?”  Let’s bust that myth RIGHT NOW because it is FALSE! Where did this come from? First of all – there are NO studies to support this statement.  Zero.  None.  There are a number of studies that look at the loading forces on the knee…

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All you need to know about water.

Water, so simple (drink it!).  Yet, so complex (how much?!).  We’re gonna hit you with the down and dirty. What’s the purpose of water in the body? Water is involved in EVERY process in the body.  It’s used as a transport medium; the majority of your blood is water.  Think of that for a second:…

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Build a better relationship by getting dirty together!

Being a lifestyle gym, we are constantly looking at ways to make Wellth (fitness, health, wellness and well being) a part of people’s lives.  Sometimes that means getting loved ones involved, like getting dirty together!  Yes!  You can build a better relationship by getting dirty together! We think it’s important to keep your eye on…

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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…

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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…

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Buttfessions – why is a strong butt important?

My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.      …

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