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healthy eating

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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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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What I eat in a day.

  “What do you eat?” I get asked this a lot. I mean A LOT!  “How does a personal trainer eat in a day?”  In last’s week blog, How I Mastered Meal Prep, I gave you guys the inside scoop on what my prep day looks like, as well as some helpful tips.  This week…

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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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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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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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