You don’t need to count calories to lose weight.

You don’t need to count calories to lose weight.

Measuring? Math? To plan lunch or dinner? Does it have to be that complicated to lose weight? No. It doesn’t!

I don’t count calories anymore, I tell you why in my last blog,, I don’t measure my food all the time, and I sure as hell don’t deprive myself of things that I enjoy. Weight loss doesn’t have to be that complicated or miserable.

Now does it require some work? Yes, absolutely.  Food is so readily available to us and portions seem to be bigger than ever before.  Having a portion control system will help you be successful at weight loss/weight maintenance. Maybe you prefer counting calories, that’s ok. I think there are defiantly benefits to it but let’s be real…it’s not fun.

Seriously, who decided that the hamburger should double in size?

The good news is, you don’t have to count calories for weight loss. Yes! It’s true. 

I use a couple of things to control portions: 

  1. I always use a small plate. 
  2. I use my hands to determine my portions.

Here how it works:

  • My palm determines my protein portions.
  • My fist determines my veggie portions.
  • My cupped hand determines my carb portions.
  • My thumb determines my fat portions. 

If you’d like to start eating better, just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories.

Now that you know this information, you need to put it into practice!  

Let us help you do that with our “Drop Two Sizes” Challenge starting on Monday, September 25th.  The program is PERFECT for getting a jump start on your Fall fitness.  You won’t count calories or work out 7 days a week, but you will learn how to portion control AND learn all about healthy eating and how to work out for weight loss. 







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How do I setup myfitnesspal?

How do I setup myfitnesspal?

Have you ever used myfitnesspal before?  It’s a free calorie tracking app and it’s the one we prefer our members to use.  It may not be the BEST app out there, but it’s certainly the one with the most nutrition information.  

But, how do you setup an account in it and how do you put in your macros?  Watch this video to find out!  In it, I cover:

  • How to setup an account.
  • How to adjust your activity level and what you should set it at.
  • What macros we like people to be at.
  • Inputting a sample meal.
  • What the check marks mean.
  • And a lot more!

Check it out and let us know what you think.  

Do you want help losing weight?  Are you tired of not seeing any progress?  Let us help you – it’s what we do!    Sign up for our 30-day for $99 trial.  Click the picture below for more info. 

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What I eat in a day.

What I eat in a day.

“What do you eat?” I get asked this a lot. I mean A LOT!  “How does a personal trainer eat in a day?” 
In last’s week blog, How I Mastered Meal Prep, I gave you guys the inside scoop on what my prep day looks like, as well as some helpful tips.  This week I am going to put it all together and break down what my meals look like in a day.

First, I have to admit that I don’t like to eat the same thing every day.  Life is a little easier if you eat the same things every day, but, as we always say to our members, the best plan will be the one that you will follow.  I enjoy eating different things, so sometimes I might substitute turkey for chicken or onions for peppers or the like.  This is how I like to eat.  As long as my subs aren’t too crazy, it all works out in the end.

Second, I eat to maintain my weight, not to lose weight.  I have found that I can eat more or less (add a meal, skip a meal) and my weight doesn’t really fluctuate that much.  I am at a pretty good “set point” right now.  Your metabolic set point is the weight from which you have a hard time budging.  That means that your body is most comfortable at that point.  You can think of it as, your body has spent enough time at that weight and it feels comfortable there.  You can always move your set point, but it takes work.  If you’re carrying a lot of weight—say, 250 lbs.–and you think that’s your set point, it may not be.  Your set point will always be a weight that is healthy for your height.

I don’t usually count calories.  However, every once in a while, I will plug my foods into myfitnesspal and see where I am at.  I am generally within 10% of where I need to be, but sometimes I find myself dropping 20% or more below my ideal number of calories.  I think it’s important to understand calories and know how many you are consuming, but that does not mean you have to count calories for the rest of your life.  Sometimes I veer off track.  I may not get enough protein, or may consume too many or too few calories, or may not eat enough veggies.  I know when these things happen, so I just need a reset.

When do I count calories?  Generally, when I have been off the wagon for a while (like holidays) and I need a reset, or if something comes up (like a trip) and I want to drop a few pounds.  Ben can count calories all year long.  I don’t want to live my life that way.

A few details that important for you to know. 
I weigh 135lbs and I am around 23% body fat (ish).  I don’t usually check my BF%, so that’s a pretty good educated guess.
My calorie goal is 1500
Macro breakdown is 
40% Protein = 600 calories from protein.
30% Carbs = 450 calories from carbs. 
30% Fat = 350 calories from fat.
If you weigh more then 10 pounds off of me, or work out more then me, or have a more active lifestyle then me…don’t follow my calorie/macro breakdown. 

Sometimes I eat breakfast; sometimes I don’t.  It depends on how I feel.  On days I work out, I usually will have a work out recovery shake of carbs and protein.

I have an active lifestyle, but it’s not as active as most people think.  My job is closer to a factory worker who has to walk around a big warehouse and lift things every hour than it is to a farm or construction worker.

Sometimes I eat breakfast, sometimes I don’t.  That depends on how I feel. On days I work out, I add some calories in from my work out recovery shake. I have an active lifestyle, but, it’s not as active as most people think.  My job is closer to a factory worker that has to walk all over a big warehouse and lift some stuff every hour then it is to a farm worker or construction worker.

I eat 3 meals per day plus snacks.  Every meal has a source of protein, fat and fruits/veg.  
Saturday and Sunday I tend to eat based on how I feel.  I like to enjoy some adult drinks during the weekend, so I account for those drinks by eating a little bit less food.

I sometimes end up switching meal 2 and 3.

Do you need help getting your nutrition in check or getting back on track? I can help! 
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How to make a super shake.

How to make a super shake.

Protein shakes!  There tends to be a love/hate relationship with them.  Often times we get asked how to make a super shake.  We think of a super shake as something that has protein, fruits/veggies and fat all mixed together.  This is not your standard protein and water/milk shake!  Super shakes are a great way to:

  • Get calories in if your having a hard time eating due to surgery or something else.  Maybe your one of those lucky people that we tell you to eat MORE food.  It happens more then you think!
  • Add in a quick meal that stays “fresh” for a long period of time.
  • Increase your water consumption if your having a hard time getting enough water in.
  • Eat while traveling.

But, if you type in “protein shakes” you come up with over 10 million hits.  Meal recovery shakes give you over a million hits.  Super shakes?  19 million!!!  Let’s make it easier on you.  Here’s a great infographic that gives you a step by step process to making a super shake, from the liquid to the topping PLUS it gives the pro’s and con’s to a magic bullet vs. a vita mixer.

We will throw this out there – if your a guy, or if you like a more robust shake with lots of liquid and ingredients then you want to get something that has a large volume capacity (at least 32 oz) and a lot of WATTS!!!!  MORE POWER!!!  Generally over 1200 watts will take care of a lot of stuff.  I have made plenty of shakes that have been disasters because I put too many ingredients in them relative to water.  I have also burned motors out of shakes for the same reason.  The Ninja does a pretty good job if you get the beefiest version you can find.  Like this one -> click on the link to get it from Amazon.  We don’t make any money of this (disclaimer).

Enough words – show me the goods!

Click the picture below to download the pdf.  Don’t worry, it’s not a booby trap or anything, unfortunately I am not smart enough to figure out how to all of the features of our website.  But, I am smarter to fix 99% of your injuries and get weight off of you…and isn’t that the more important thing?

Do you have summer GOALS?  We want to help you reach them!  We are offering a special summer membership.  Click on the picture below to learn more about the summer membership.

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Meal Prep Sucks – let’s make it easier!

Meal Prep Sucks – let’s make it easier!

Let’s talk meal prep.  Honestly, meal prep sucks.  So anyway I can make it easier I am all for!  I look at meal prep the same way I look at intense exercise – a necessary evil to achieve ideal goals.
Here’s a secret to meal prep in a hurry – eat eggs.  I look at eggs as salt and pepper, they go with anything.  They are also FAST to cook with.  I can whip up a 600 calorie meal with 40-60 grams of protein in about 15 minutes that consists of veggies, eggs and another source of protein.

But not like this. If this is how you cook eggs, stick with eating deli meat.

When I was in cooking school eggs were touted as a perfect protein source.
Now that I am in Logan University’s Masters in Nutrition Program…eggs are still touted as a perfect protein.
Perfect maybe an over exaggeration. They say eggs are a perfect protein source because they have:
– A decent (according to some, not this guy which is why I ALWAYS have eggs with other sources of protein) amount of protein at roughly 6 grams.
– ALL of the essential amino acids. E-seential.
– Some vitamins and minerals, not enough to make a huge difference (yes…that flys in the face of some “experts” that list those vitamins and minerals out and make a big deal over them. You have to eat 3-5 eggs to really get any kind of an appreciable dose).
I say they are a perfect protein source because they complement practically any food due to their relatively benign flavor and texture.
Steak and eggs
Chicken and eggs
Fish and eggs
Pork and eggs
Bacon and eggs…..oh man yes.
Sausage and EGGS!!! YESSSSS!!!!
Mushrooms, onions, broccoli, cauliflower, asparagus….you name it.
Eggs go with anything and you can have them:
Scrambled (hides the flavor the most when mixed in with things)
Runny/over easy (my favorite because the yolk mixes with the food)
Hard boiled (not ideal as it really doesn’t mix well with things)
And a whole host of other ways!  In fact, here’s 28 different delicious egg recipes.  
3 eggs = 21 grams of protein and 210 calories.
2 eggs are about the bare minimum I would suggest to eat at a meal.
A really simple go to breakfast
Grab 2-3 veggies, cut that shit up any way you like, saute it.
Grab some meat, around 3-4 ounces, wait until the veggies are the consistency you want, then throw it into the pan and mix it up.
Heat everything up, then….
Either set everything aside, clean out the pan then cook your eggs and put them on top of the other stuff.
Or, if your in a hurry, mix everything up, turn up the heat for about 3 minutes or so, mix everything, dump into a glass container and enjoy!

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Get stronger and Improve Your Cardio with Cardio Strength Training.

Get stronger and Improve Your Cardio with Cardio Strength Training.

At KDR, we like to use something called cardio strength training. It’s a blend of strength training movements such as squats, deadlifts, bench presses, etc. done in a circuit fashion with minimal to moderate rest between movements. We have found that this is THE BEST WAY to get our members strong AND improve their cardiovascular health…in the least amount of time.

If you are crunched for time but still want to torch fat, build muscle and improve your overall health – this is exactly how you have to be working out.

Give me a little bit more details, please?

Ok, you got it. Generally speaking, training is broken up into two parts:
– Strength – this is usually your free weight or machine based training.
– Conditioning – this would usually be your cardio machine, running, etc. based training.

The goal of strength training is to improve strength and build muscle while the purpose of conditioning is to improve your cardiovascular fitness. They are thought to be exclusive, i.e. you can’t do both at the same time. However, what we have found is that you can combine both to reap benefits of each. By taking large full body movements performed for 5-20 reps or 15-45 seconds with minimal rest in between exercises, you can stoke the metabolic furnace and reap the benefits of both strength training and conditioning. Think HIIT (high-intensity interval training), with weights.

Why is this form of training superior to keeping my conditioning and strength training sessions separate?

Listen, not all of us have 6 hours to spend in the gym working on chest one day, biceps another day, back on a third day, etc. And then STILL have to get in some cardiovascular training for our heart. Looking good is great, but if you can’t walk up a flight of stairs without getting out of breath, then what good is looking good!

By doing cardio strength training, you can get all of the work you need…in only two sessions 60 minutes sessions per week! By taking two days and hitting your entire body with compound full body movements you can drastically reduce the time in the gym as well as significantly improve your results.



Show me the data!

Ok, first of all, the research is ALWAYS behind the times when it comes to training people. That’s just the nature of the beast. I can go out into our gym and conduct any number of tests that will never see the pages of a peer-reviewed journal. However, it’s always nice to be validated in what you’re doing!

In one study conducted at East Tennessee University conducted in 2001 looked at two groups of obese women. One group did steady state aerobic training for eight weeks three times per week. The other did perform HIIT 3 times per week for the same eight weeks. Both groups worked until they burned 300 calories during their workouts.

Conclusion – ONLY the interval group improved their body composition, and ONLY the interval group improved their resting metabolic rate (a number of calories you burn at rest, the more you burn, the better!). To reiterate – the two groups worked out three days per week for eight weeks and until they hit 300 calories, with the difference being the intensity of the workout.

In another study, Dr. Martin Gibala from McMaster University in Canada looked at a steady state group and a HIIT group. The hit group did four to six 30 second all out sprints on a cycle with a 4-minute rest interval (total work out time each session was under 20 minutes), while the steady state group did 90-120 minutes of continuous moderate cycling.

Conclusion – The researcher found NO DIFFERENCE between the two groups in terms of benefits. So, I have to work out hard for about 20 minutes, and that gives me the same benefits of working out moderate for 3-4 TIMES the amount of time? Sign me up for the 20 minutes, please!

What about the argument for calories burned? Well, here’s a study that was published in 1994 by Tremblay et al. They took two groups, one completed 20 weeks of steady state endurance and the other completed 15 weeks of HIIT. When all was said and done – the SS group burned 28,661 calories vs. only 13,614 in the HIIT group.

Conclusion – The HIIT group burned 900 percent more subcutaneous fat then the SS group…with five weeks LESS commitment and by burning over 14,000 calories LESS!


Sold yet?! GREAT! Here’s a sample work out:


This is a density based work out – your goal is to do more work in the same amount of time, that’s density training.

Day 1

DB Front Squat = 10 reps
rest 20 seconds
Push Up to Row = 10 push ups and 10 rows alternating hands
rest 20 seconds
Jump Deadlifts = 10 reps
rest 20 seconds
Chops = 8 each side
rest 20 seconds
Front Plank = 30 seconds
Rest 90 seconds

Repeat as many times as possible in 20 minutes.

Day 2


RDL’s = 15 reps


rest 20 seconds


High Pulls = 15 reps


rest 20 seconds


DL to curls = 15 reps


rest 20 seconds


Standing Tomahawks = 15 reps


rest 20 seconds


Side plank rotations = 30 seconds


rest 90 seconds




Repeat as many times as possible in 20 minutes.






Keep track of your rounds, your goal is to do more rounds in the same amount of time.


You should be breathing hard at the end of each exercise.


Do this work out for 6 weeks, one day on, one day off.


Increase your weight every other week.
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