Build a better relationship by getting dirty together!

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 your goal and never give up on that goal, however, sometimes chasing that goal can make us crazy and compulsive. We encourage our members to set other goals like running a 5K, competing in powerlifting meets, joining the local ultimate frisbee league, or running an obstacle race with friends, family or your fitness community.  In fact, tackling those things with a loved one makes it that much better.  Here are three ways you can build a better relationship with your loved one by getting dirty together!Dr. Court and Carrie Vreeland in their first Tough Mudder Race in 2011.  They look so young in this pic!

Have you ever done a physical event with your husband/wife,mom,sister or brother, or maybe your favorite BFF. Why? A lot of good things can come out of it getting dirty and sweaty together! These are the top three reasons I have done races with my mom, husband, sister in-law, father in law and of course our members and awesome team!

 

Support – Everyone needs support.  These races are meant to be done as a team of at least two.  Most people NEED help getting over some of the obstacles.  That’s where your loved one comes in and your team.  By doing these races with your loved one, you each learn how to support each other and ask for HELP when you need it.

Impress – YES! I want to impress my mom, husband, family and friends and I don’t think there is anything wrong with that. I bet they want to impress me too! Running a race with my mom was amazing! She could see the things I was capable of that she may not have ever seen and same for her. I was so impressed she ran over 3 miles, crawled through mud and over walls.  And, let’s be honest…she’s not exactly “young” in body. It was so inspiring! I want to still be doing this when I am her age.

Mom and I getting ready to run!

Trust – This is a big one! For me anyway. Of course I trust my family and friends BUT to throw my butt over a wall, to push me when I need it the most, to carry me when needed and to trust me to do the same.  That trust BUILDS trust.  Does your husband or wife trust you to help them over a wall?  Sometimes I don’t even trust my husband to take out the garbage.  But, when the shit hits the fan, I know I can count on him to help me out.

Taking on a challenge like the Tough Mudder with your husband, mom, BFF or friends will make your relationship so much stronger. It will give you so many great memories, stories to laugh about and most importantly give you more confidence.  Plus, from a scientific standpoint you release the bonding hormone called Oxytocin.  This is the same hormone that is released after sexy time, giving someone a long hug, looking into your dog’s eyes, etc.  It’s that rush we feel when we connect to someone.

More confidence to do things you didn’t think you could, trust in others and yourself, and the ability to support others in a way you didn’t think was possible.

Brother and sister mud love!

Kirsty and Shawn’s first race together in 2011 as husband and wife!

Do you have a husband/wife/brother/sister/mom/dad/boyfriend/girlfriend or even a friend you want to do the August 19th Tough Mudder with?  We have a program for you!  It’s only $199 for 7 weeks of training that starts on June 19th and runs until August 13th.  You get a customized running program as well as weekly training work outs AND you will be on our team!  Of course only if you want to, but why wouldn’t you?  We will help you get improve your condition and work on getting stronger so you can tackle these races.  As always – we start as a team and finish as a team.  Click the picture below to sign up and learn more about the program.

Last year’s time.

Please like & share:
Improve your balance with skipping

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 our members improve their balance (among other things).  Prevent falling is one of the more common goals we hear from our older members.

Locomotion is simply moving from one point to another point, i.e. running.

Falling is a real fear as you age.  Falling is also a real fear if your weak.  I have VERY good balance from years of wrestling, Judo and Brazilian Jiu-jitsu.  When I was going through chemo, I would often lose my balance JUST WALKING DOWN STAIRS.  If you want to feel what it will be like when you get older with no exercise…go through 2 months of chemo.  Eye opener.

Why do we fall?  Simple – because we lose our balance!  However, WHAT causes us to lose our balance?  Well…that doesn’t really matter.  That’s the wrong question to ask, the right question is – how do I prevent myself from falling.  That one is simple – improve your dynamic and static balance.  And getting stronger, that tends to help with everything.

Static and Dynamic Balance

True story!  As you age, you get weaker if your not working on getting stronger, that’s just a natural thing that occurs.  Well, as your muscle mass/strength decreases, so does your ability to hold your self up right on one leg – static balance.  Now for most people static balance isn’t the issue because it’s rare that someone just falls over from losing their balance standing still.  That’s called passing out…and we can’t really train you to prevent that.

Chris working on his dynamic balance with some lateral skips.

Dynamic balance is the issue.  How many times have you heard – “I was walking and lost my balance, fell and hurt my arm/knee/hip/back, etc.” from a friend or older family member?  A lot i bet!  That’s dynamic balance – as you move from one leg to the other are you able to keep your center of gravity and mass between your legs and not outside your base of support.

Falling is an uncontrolled run, because all running is a controlled fall.  Try it.  Try to run with out leaning forward, you don’t really go very far.  You must lose your balance ever so slightly, catch your self and then continue that…it’s just a series of falls.  Now, running it’s self won’t improve balance because people tend to fall when they CAN’T RECOVER FROM LOSING THEIR BALANCE.  Remember – walking is a controlled fall.  We can fall great, but its when we can’t recover that we actually cause an injury to our self.

That’s where things like skipping, side shuffling, backwards running, etc. all come into play.  By practicing those movements we haven’t done since we were kids we improve our dynamic balance, help ward against fall related injuries AND get to practice a skill we haven’t used in a while which helps the brain stay young.  Plus, it’s a lot of fun!  I dare you to skip with out smiling!

So…check out this short video on WHY we locomote after our RAMP and to hear a little bit more on dynamic balance.

Did you like what you read?  Are you inserted in learning more about KDR?  Have you heard great things about us and just want to jump into a trial?  Click on the picture below to learn more about our 30 day for $99 trial.

 

Please like & share:
30 days of Glutes!

30 days of Glutes!

kettlebell fitness coach butt sculpting

  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 to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.  

A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be.  Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.

                                    Looking at that booty! You don’t get that by running slow.

That’s great if you want a better looking butt!  Check out our 30 days of glutes challenge and start rocking a tighter butt that:

  • Will help protect your lower back from injuries.
  • Help you in almost all sporting events.
  • Will fill out your jeans better!  No one wants a desk ass.

Don’t forget to squeeze your glutes at the top of every motion!

 

Do you want a stronger and more sculpted butt?  Sign up for our 6 week Stronger You program!

 

Please like & share:
Weekend Workout

Weekend Workout

Let’s get it done!

Remember to use the hash tags #kdrwkndwrkt

Hey KDR Fit Fam!  Here’s your #kdrwkndwrkt as in KDR WeeKeND WoRKouT for the weekend of October 14th.  This work out is called “Spring Loaded”.

Before you work out – make sure you RAMP!

Complete the Ramp. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/

Perform 2 rounds of the following movements.

Work for 30 seconds, rest for 30 seconds.

Repeat for 2 rounds or 20 minutes.

Penguin

Pledge Plank

Jumping Lunge

Two Legged Lateral Hop Over Line

Jumping Jack

Post this on Instagram and Facebook with the tags #kdrfitness and #kdrwkndwrkt with a picture to be entered into a drawing to win FREE KDR SWAG on Monday.

 

Interested in learning more about our gym?  Do you want a jump start on your fitness journey?  Click the link to sign up for a Strategy Session and 30 day trial membership.

 

KAREN BURPEE STRATEGY SESSION

Please like & share:
KDR Healthy Eats:  KALE & SWEET POTATO BREAKFAST HASH

KDR Healthy Eats: KALE & SWEET POTATO BREAKFAST HASH

 

 

KALE & SWEET POTATO BREAKFAST HASH:

hash-4-fixed-small

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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
¼ tsp ground sage
¼ tsp smoked paprika
¼ tsp rosemary
1 tsp coarse sea salt

 

kale-collage

 

INSTRUCTIONS: 
In frying pan on medium heat, melt butter.
Add sweet potatoes, onions, garlic and sage.
Stir and mix well.
Cook, stirring occasionally, for 15 minutes.
Add kale, smoked paprika, rosemary and sea salt.
Cook for another 15-20 minutes or until the edges of the sweet potatoes start to brown and are fully cooked through and tender.
Serve with a sunny side up egg (or two) and eat up!

 

Please like & share:
Weekend-Workout – #kdrwkndwrkt

Weekend-Workout – #kdrwkndwrkt

todays

Can’t get to the gym this weekend? That’s ok. We have a #kdrwkndwrkt for you.

 

Complete our RAMP. What is a Ramp? Click on the link in case you missed it.  http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/

 

Complete the following movements for AMRAP in 20 mins.

 

Hand Walk out to Spiderman  4 each side

 

Burpees 15

 

Get ups 3 each side

 

Post Lunge 8each side

 

Blackburns 8

 

Ground touch jump squats 15

 

Rest as needed. Complete as many rounds as possible in 20 minutes. 

 

 

Need a fitness jump start? Call us today.

 

RISK FREE TRIAL

 

 

 

Please like & share:
Do NOT follow this link or you will be banned from the site!