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Work Outs

Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

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The KDR RPE Scale – How hard are you working?

How hard are you really working during your workouts? At the end of the day, you have to have burned more calories then you consumed to lose weight.  You can accomplish this in only one of two ways: You eat less food. You burn more calories through activity. There is a saying in the fitness…

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5 Reasons To Do Push-ups

5 Reasons you should be doing Push-ups Push-ups are one of my go-to exercises. Like you, sometimes I struggle to get my workouts in, so my resistance training days need to be quick and include total body movements that build muscle, burn fat and make me feel like a bad ass. Push-ups are one of…

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Buttfessions – why is a strong butt important?

My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.      …

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Try this weekend workout out!

Try this weekend workout!     Marching Hip Ups Jump Squats Prone Blackburns into a Reach n Curl Inch Worm w/ Shoulder Touches SL Ground Touches Perform each movement for 45 seconds on 15 seconds off. Repeat 3-4 times. Happy Weekend! Enjoy.   Please like & share:

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Are your X-ray and medical imaging results helpful or harmful?

We don’t just help people lose weight, we also help them feel better and get them out of pain.  Sometimes that involves hearing second hand what their doctors have said to them using x-ray or medical imaging results to base their opinions off of.  Often times we ask ourselves – do these x-ray and medical…

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Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before…

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Buttfessions A Kettlebell Fitness Coach: [PART 2]

On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about. It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes…

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30 days of Glutes!

[et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]   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…

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Get stronger and Improve Your Cardio with Cardio Strength Training.

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”] 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.…

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Buttfessions A Kettlebell Fitness Coach: Jamie’s Story

kettlebell fitness coach

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…

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5 Reasons Why Being STRONG Is Important To Me!

female fitness trainer in the upper valley

1. Independence: Knowing I can do things on my own IF I have to. Have you ever had to pick something up at a store and thought to yourself “can I do this on my own, do I need to ask for help? I have! I don’t like feeling limited by my own thoughts or…

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Why Do We Deadift In Fitness Training?

KDR Fitness Coach

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…

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Three Flows for Flexibility in Kettlebell Fitness Training

Check out these three flows for flexibility in Kettlebell Fitness Training you can string together into a nine exercise combo to help improve flexibility across your whole body!  What’s your set and rep scheme like?  Well it could be any of the below: – By the duration – repeat each movement as many times as…

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Are You Ready For Life Changing Kettlebell Fitness?

At KDR, we do a lot of things different.  Our mission is to change people’s lives, we view Kettlebell Fitness as a door that allows that to happen, you could call it, “Life Changing Fitness”.   One of the things we do different from other gyms is how we motivate our members to stay the…

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