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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Buttfessions A Kettlebell Fitness Coach: Jamie’s Story

Buttfessions A Kettlebell Fitness Coach: Jamie’s Story

Here’s my buttfession as a Kettlebell Fitness Coach. I have a bubble butt; most girls dream off. I don’t have a genetically gifted booty (maybe I can convince my sister and mom for a butt shot so you can see the difference), I wasn’t born with this butt. I worked hard for my butt. Luckily my fiancé is a butt man, he helped me sculpt my glutes into what they are today, it took time, but I think he’s happy with how they turned out.

Don’t get me wrong I love my butt, because it’s mine but finding pants is challenging. You know when you find that pair that fits your butt and quads BUT it loose around the waist and flares out…annoying. As annoying as it is, I wouldn’t change it. After having gained 80lbs and losing 60lbs…things just don’t fall into place, unfortunately.

Here are my top 5 butt exercises as a Kettlebell Fitness Coach that will not only strengthen your glutes (there are so many benefits to having a strong butt) but will change the shape of your glutes as well, these are our “butt builders.” We classify glute exercises into builders and sculptures. Builders help add muscle size; sculptures help sculpt the muscle you already have. In a future article, I’ll write about my favorite booty sculptures.

1. Hip Ups – there are tons of variations such as Single Leg, Shoulder Elevated, Feet Elevated(also known as Hip Bridges) For more advanced lifters I would have you do Barbell Hip Ups.

2. KB Swings

3. Squats – YES you need to squat!

4. Rear foot elevated Split Squat(also know as Bulgarian Split Squat) – I love it and hate it!

5. Deadlifts

Oh and make sure you squeeze your butt! “If you don’t squeeze it no one else will,” (Ben’s signature butt joke…I have been listening to for ten years). By squeezing your butt, you’re making sure that you engage all of your glute muscles (there are three of them) in addition to increasing the “tone” of the butt. You know what I mean…it’s great to have a bubble butt, but it’s better to have a TIGHT bubble butt. That’s tone! Tight = tone.

I taught a class once and cued the class to squeeze their butts and this guy would squeeze his butt with his hands on every rep…that was awkward, to say the least.

Squeeze your butt ALL the time, walking, sitting, stretching…just fucking squeeze it.

On the next buttfessions, let’s talk about how to find pants and my favorite butt sculpting movements.

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Weekend Workout

Weekend Workout

Let’s get it done!

Remember to use the hash tags #kdrwkndwrkt

Hey KDR Fit Fam!  Here’s your #kdrwkndwrkt as in KDR WeeKeND WoRKouT for the weekend of October 14th.  This work out is called “Spring Loaded”.

Before you work out – make sure you RAMP!

Complete the Ramp. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/

Perform 2 rounds of the following movements.

Work for 30 seconds, rest for 30 seconds.

Repeat for 2 rounds or 20 minutes.


Pledge Plank

Jumping Lunge

Two Legged Lateral Hop Over Line

Jumping Jack

Post this on Instagram and Facebook with the tags #kdrfitness and #kdrwkndwrkt with a picture to be entered into a drawing to win FREE KDR SWAG on Monday.


Interested in learning more about our gym?  Do you want a jump start on your fitness journey?  Click the link to sign up for a Strategy Session and 30 day trial membership.



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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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