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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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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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KDR Healthy Eats – OVEN ROASTED TOMATOES

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

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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