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!

 

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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

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KDR Healthy Eats:  KALE & SWEET POTATO BREAKFAST HASH

KDR Healthy Eats: KALE & SWEET POTATO BREAKFAST HASH

 

 

KALE & SWEET POTATO BREAKFAST HASH:

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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!

 

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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

 

 

 

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What is a RAMP and why do we do it?

What is a RAMP and why do we do it?

What if I told you that the RAMP is the most important part of the workout?

 

What is a RAMP? AND why do we do it? 

 

RAMP- Range of Motion, Activation and Movement Preparation (also know as a good warm-up)
Most of our clients come from not moving their bodies much, if at all during the day at work to moving A LOT here at the gym. The RAMP is designed to take the body and through multiple planes of movement so that a member is ready to work hard during the actual work out. We make our members warm up dynamically, so they are not just stretching cold muscles. It is designed to get their body temperate and heart rate up. In a sense we are turning peoples muscles on and getting them firing properly.

We take time and design our RAMPS to warm-up every system in the body- from wrists to ankles. We have them getting up and down off the floor several times during the movement and this can be a workout in itself for some. The RAMP is also a sneaky way to get them to burn more calories and build strength and power!

Why RAMP? Our first priority is our member’s safety- (Do no harm, but take no shit!). Warming up is our first step in preventing injury. This happens on a couple of levels, the first being the simple physiological reason- people don’t spend their day moving so they need to prepare for this. Have you ever tried to exert yourself suddenly with no prep after being at a stand still? What would happen if you just decided to jump out of your current position and sprint? You might be cringing to think about it because you’d probably pull or hurt something!

Most of our members sit a desk for hours on end so easing them into moving is our first way of keeping them safe. The other way the RAMP helps prevent injury ties into the RAMP overview above- Our coaches gets the chance to evaluate them that day, in that moment. There are days where someone may be able to touch their toes and others when they cannot. Then the coach has that information about someone before going into a workout.

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Here is a RAMP you can do any day just to move and stretch OR before a workout.

 

Need a fitness jump start? Let us help you. Give us a call today!

 

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Weekend-Workout #kdrwkndwrkt

Weekend-Workout #kdrwkndwrkt

weekend-workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Complete your warm-up for as many rounds as possible in 5-8 minutes.

 

Then complete as many rounds as possible of this in 20:00!

 

Jump Squats x 10

 

Inch worms x 5

 

Marching Hip Ups x 20 each leg

 

Dynamic Side Plank x 10ea side

 

JAMIE STRATEGY SESSION

 

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