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General news

How I mastered Meal Prep.

I get asked A LOT about what I eat, how I prep and how I get enough protein/veggies/fruit/fat in.  That’s a lot to go over in one blog, so over the next few weeks, I am going to focus on a different aspect of my nutrition plan – from prep to how I normally eat…

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15 quick facts about water.

Here are 15 quick facts about water! 1) Drink 8 oz of water per hour in an airplane. You get dehydrated when flying due to the low moisture content of recirculated air in the plane. 2) Men are made up of about 75% water via women’s 65%. This is due to more muscle mass in…

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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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Are you beach body ready? I’m not, and I don’t care.

Are you beach body ready? I’m not and I don’t care.  It’s warmer and that means – beaches, BBQ’s, parties…in short, less clothing to hide under!  Years ago my first thought would have been “Shit. I have to put on a bathing suit!” Leading up to – working out more, eating less and abusing myself…

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Lack of results? It’s us, not you! Maybe.

Do you have a lack of results?  It’s us, not you!  Except when you lack/violate one of the five aspects of our non-sexual relationship.  I’ll explain. The good trainers and gyms genuinely believe that the clients results are almost entirely up to them.  KDR certainly believes it, as do I.  When someone doesn’t get results…

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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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How to make a super shake.

Protein shakes!  There tends to be a love/hate relationship with them.  Often times we get asked how to make a super shake.  We think of a super shake as something that has protein, fruits/veggies and fat all mixed together.  This is not your standard protein and water/milk shake!  Super shakes are a great way to:…

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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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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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Try this weekend workout out!

Try this weekend workout!     Marching Hip Ups Jump Squats Prone Blackburns into a Reach n Curl Inch Worm w/ Shoulder Touches SL Ground Touches Perform each movement for 45 seconds on 15 seconds off. Repeat 3-4 times. Happy Weekend! Enjoy.   Please like & share:

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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…

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Buttfessions A Kettlebell Fitness Coach: [PART 2]

On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about. It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes…

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30 days of Glutes!

[et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]   Those glutes weren’t given to her. They were earned! Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively.  However, (THANK GOD!) we now know that’s not true!  They are a muscle just like any other muscle and can respond…

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What Types of Protein Should I Eat In My Kettlebell Training?

A member asked a unique question recently. This question is a great question for anyone in our gym utilizing Kettlebell Training on a regular basis. Here’s the question: “I want to be more conscientious with my meat purchases in terms of where it comes from, which makes it cost more. I would like to try…

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