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KDR Healthy Eats: KALE & SWEET POTATO BREAKFAST HASH

    KALE & SWEET POTATO BREAKFAST HASH:                             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…

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Weekend-Workout – #kdrwkndwrkt

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…

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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…

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Weekend-Workout #kdrwkndwrkt

                                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…

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KDR Healthy Eats – Watermelon, Strawberry and Tomatillo Salad

Watermelon, Strawberry and Tomatillo Salad:    Ingredients:3 cups watermelon (about 1 pound), rind and seeds removed, chopped bite 8 strawberries, hulled and chopped bite size 1 heaping cup tomatillos (about 4-5 small tomatillos), chopped bite size 1 large shallot, finely chopped 12 mint leaves, shredded 2 tbsp extra virgin olive oil 1½ tbsp balsamic vinegar…

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KDR Healthy Eats – Crispy Hash Brown Skillet

Crispy Hash Brown Skillet: Ingredients: 2 medium Russet or Yukon Gold potatoes (or sweet potatoes) 3 strips bacon 1 large bell pepper, chopped 1/4 teaspoon salt 1/4 teaspoon ground pepper 4 large eggs 1/3 cup shredded smoked gouda cheese optional: chopped fresh or dried parsley Cooking Instructions: Begin shredding the potatoes by using the largest…

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Bad Ass Kettlebell Workout!

Try this Bad Ass Kettlebell Workout!  All you need is 2 kettlebells for this bad ass kettlebell strength workout. Don’t worry your heart rate will get up there! Perform the following exercises with good form. KB Bent Over Seesaw Row – 10 reps each side KB Deadlift- 10 reps KB Single Arm Floor Press -10…

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Exercise Technique Tip – KB Deadlift

Exercise Technique Tip – KB Deadlift The KB Deadlift is one of our favorite movements. Why? The deadlift is the most important exercises you can do for a total workout. Utilizing every muscle in your body you’ll build muscle, burn more calories, increase flexibility and turn on your nervous system all at once. KB Deadlift…

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EXERCISE TECHNIQUE TIP – SA KB FLOOR PRESS

EXERCISE TECHNIQUE TIP– SA KB FLOOR PRESS The Kettlebell Floor Press is an excellent exercise to build strength and muscle in Chest, shoulders, and arms. By doing this movement with a single Kettlebell it requires more stabilization throughout the body. The Floor Press is one of our favorite exercises because they are safer on your…

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Exercise Technique Tip – KB SA Rack Post Lunge

Exercise Technique Tip – KB Single Arm Rack Post Lunge  Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad strength as well as increase hip flexor flexibility.  This exercise will…

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EXERCISE TECHNIQUE TIP – KB SPLIT STANCE SEESAW ROW

Exercise Technique Tip of The Week – KB Split Stance Seesaw Row The KB Split Stance Seesaw Row is a great exercise to build a sexy back.  In the split stance position you will use your core to control the pull while burning fat and building muscle. KB Split Stance Seesaw Row Steps:  Bend at…

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Four Week Dumbbell Workout for Strength

Four Week Dumbbell Workout for Strength Grab two dumbbells and try this strength workout! Choose a weight that you can use for all four movements. You will get stronger, build some muscle and get your heart rate up. Perform ten repetitions of each movement in perfect form.  Then perform eight repetitions of each movement, then…

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New Study – NSAIDS increase heart disease

New Study – NSAIDS increase heart disease Ben Dearman – KDR Fitness Achy joints? Sore? Think twice about popping an anti-inflammatory! Researchers have known for more than a decade that the risk of heart disease and stroke increases when people take pain relievers like ibuprofen and other non-steroidal anti-inflammatory drugs, or NSAIDs. Now, scientists from…

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THREE ESSENTIAL PRINCIPLES OF WEIGHT (FAT) LOSS – PART 2

THREE ESSENTIAL PRINCIPLES OF WEIGHT (FAT) LOSS – PART 2 Ben Dearman, KDR Fitness This is a follow up post to Part 1 where we covered the first principle – click here to read it. Part 2! The second principle is – You must be in a caloric deficit – “Don’t be a dumb ass.” –…

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