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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Why Do We Deadift In Fitness Training?

Why Do We Deadift In Fitness Training?

If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training.  Most knowledgeable Fitness Trainers are going to have their clients deadlift.  Why?  What’s the benefit of doing this exercise and why do we have ALL of our members do them?
What is the deadlift?
The human body is an incredible piece of machinery capable of moving in all sorts of ways, from throwing to sprinting and flipping – the ability for your body to express movement is only limited by your ability to safely control that movement.  When we sit down to design a program, we break down all of the different ways your body can move into 7 “Primal Movement Patterns.”
– Push (push ups)
– Pull (pull ups)
– Squat (back squat)
– Lunge/step (post lunge or step ups)
– Lift/hinge (deadlift or good morning)
– Locomote (sprinting)
– Twist (throwing)
By doing this, it allows us to design effective and simple programs in a relatively short period of time that yield fantastic results and are easy for the client to perform.
The deadlift is a hinge or lift movement, meaning, you are picking something up off the floor and bringing it to hip level or you are holding something at hip level or someplace and only moving your hips.
What are the benefits of the Deadlift?
There are very few exercises that work every muscle in your body quite like the DL.  From your hands to your feet, a properly performed DL will work everything.  See below – that’s a shit load of muscles used!
From a real world standpoint, the benefits of a DL are simple – it allows you to pick something up from the ground with confidence and without fear of injuring yourself.  This could be something light, or this could be something heavy.
The DL also teaches you how to BRACE.  Bracing is a term we use that essentially means two things:
– Tightening your core (*see below for a brief note on core) to allow good force transfer between ground and hands.
– Teaching you how to breathe under load before you exert yourself.  Believe it or not, people injure themselves not because the weight is too heavy, but because they don’t know how to breathe and exert themselves at the same time.
* a note on the core – old school core definition was your midsection, i.e. your stomach muscles.  The new 21st-century core definition has the core starting at your pelvis and continuing up to your shoulders encompassing MUCH more muscles.
Who shouldn’t deadlift?
First, everyone should deadlift, but not everyone could deadlift the same way.  We will cover the different types of deadlifts in a future blog post.  Remember – if you pick something up – you deadlift!
However, before you deadlift, you need to get with a competent coach that knows how to deadlift and can teach you effectively.  Like a KDR coach!
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KDR Healthy Eats: Chocolate Peanut Butter Protein Bites

KDR Healthy Eats: Chocolate Peanut Butter Protein Bites

Chocolate Peanut Butter Protein Bites: 



½ cup creamy peanut butter
1 cup old fashioned oats
½ cup ground flax seeds
1 tablespoon honey
2 tablespoons unsweetened cocoa powder
1 tablespoon chocolate protein powder
2 tablespoons water


It’s easy peasy!


Combine all of the ingredients in a medium bowl.

Stir to combine.

If mixture looks too try add a bit more water (1/2 tablespoon at a time).
Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into 8 bites and store in the fridge for up to a week.



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Weekend-Workout – #kdrwkndwrkt

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


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.






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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.


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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Heavy weights or light weights – what’s the research say?

Heavy weights or light weights – what’s the research say?

Heavy weights or low weights – what’s the research say?

By Ben Dearman

As a gym that has “KNOWLEDGE” in our name, we take great pride in following the latest research and comparing it to what we currently do in the gym as well as the results our members get.


Because of that we belong to a number of research reviews that provide us with the most up to date cutting edge knowledge about fitness, nutrition and the like.


This article was recently highlighted in one of our research reviews (basically, really geeky exercise and nutrition scientists that sift through the 100’s of published research studies every month to bring the crème de la crème to the other exercise and nutrition geeks that don’t have the time to look through those journals…like us!)




In summary the article states this:

– Forty-nine resistance-trained men performed 12 wk of whole-body resistance training.

– Subjects were placed into either a group that lifted light weights for 20-25 repetions or into a group that lifted heavy loads for 8-12 repetitions.  Both groups performed the lifts to volitional muscle failure, i.e. not true muscular failure but basically to the point where they said, ok, we’ve had enough.

– Skeletal muscle biopsies, strength testing, dual- energy X-ray absorptiometry scans, and acute changes in systemic hormone concentrations were examined pre-training and post-training.

– In response to RT, 1RM strength increased for all exercises in both groups.

– Fat- and bone-free (lean) body mass and type I and type II muscle fiber cross-sectional area increased following training with no significant differences between groups.  They added lean body mass and bone mass equally between the two groups.


The data showed that in resistance-trained individuals, load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains.


That means – whether you are doing 25 reps or 8 reps, it’s the load WHEN PERFORMED TO VOLIITIONAL FAILURE (the weight needs to be heavy enough so that once you get to the prescribed reps you REALLY don’t want to do any more, but if need be you could squeak out a few more reps).


So that seems pretty cut and dry – whether you lift heavy weights or light weights you will experience the same results.


More to the story

However, there is a saying I like to use in the gym – The expression of strength in the gym allows you to realize that strength outside of the gym.  Being strong requires you to PRACTICE strength.  If I can lift 400 pounds for one rep in the gym after I warm up, then I should be able to lift 50% of that with no warm up.  Or if I can lift 135 pounds for 15 reps with a warm up, then I should be able to lift half of that with no warm up.  Or to put it another way, lift roughly 70 pounds for at least 45 seconds (the average amount of time it takes to lift 15 reps).


There are a few things to note about this study:

  1. It’s only one study.
  2. It only looks at males and young ones at that (average age was 24).
  3. The males were experienced lifters (with at least two years of lifting).
  4. The participants stopped when they wanted to. That alone can really skew a lot of things as opposed to stopping when they physically could not perform another rep, i.e. true muscular failure.
  5. The movements they picked were about half cable and half machine. NOT optimal by any means, but for this study, adequate.


We want our members to be as lean as possible and as strong as they can be (after all, our ability to move relative loads is ultimately what determines our potential to injury as well as our ability to move relative loads…i.e. picking up a heavy suitcase, or walking up a flight of stairs carrying an air conditioner or slinging a bag of pellets over your shoulder), and contrary to what this article might say – there are metabolic, hormonal and biological benefits to be had by lifting in the three spectrums of rep range – low reps (under 8), mid reps (8-12) and higher reps (15+).


That’s why we hit all three in a week!

Working in the low end of the spectrum builds high amounts of high load strength (the ability to lift something really heavy a few times).  Working in the mid-range of reps builds strength in the moderate range (lifting something not so heavy a whole bunch of times) and working in the high rep range builds strength and endurance (lifting something light or moderate a whole bunch of times without getting tired.)


Let us help you reach your goals!




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