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KDR Healthy Eats – Sausage Stuffed Mushrooms

Sausage Stuffed Mushrooms

Sausage Stuffed Mushrooms:  Ingredients: 20 large button mushrooms 1 lb. sausages, casings removed 1 onion, thinly chopped ½ bell pepper, thinly chopped 2 garlic cloves, minced 2/3 cup almond meal 2 tbsp. fresh parsley leaves, minced 2 tbsp. olive oil Cooking fat Sea salt and freshly ground black pepper Preparation: Preheat your oven to 325…

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KDR Healthy Eats – Spicy Slow Cooker Pumpkin Chili

 Spicy Slow Cooker Pumpkin Chili   Ingredients: 1 pound lean ground beef or turkey 1 medium onion, chopped 1 can diced tomatoes 1 can fire roasted tomatoes 1 can tomato sauce 1 15 ounce can pumpkin puree (not pumpkin pie filling) 1 can red kidney beans (optional) 1 can black beans (optional) 1 tsp pumpkin…

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KDR Healthy Eats: Chocolate Peanut Butter Protein Bites

Chocolate Peanut Butter Protein Bites:    INGREDIENTS: 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!   INSTRUCTIONS: Combine all of the ingredients in a medium bowl. Stir to…

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    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.   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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Oven Roasted Tomatoes:   Ingredients: 1 tbsp extra virgin olive oil 4 cloves garlic, peeled and thinly sliced 8 sprigs of fresh thyme 4 sprigs of fresh rosemary salt and freshly cracked pepper to taste 4 lbs plum tomatoes*     Cooking instructions:  Preheat the oven to 450º F. Divide the olive oil and pour…

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Get To Know KDR: Coach/Co-Owner Jamie

Where are you from? I am from Lebanon, NH. I have lived here all of my life surrounded by my awesome family. How did you get connected to KDR Fitness? I worked in another local gym for 9 years, which is where I met Ben. After a couple years of dating and working at the…

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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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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 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 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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