muscle
KDR Healthy Eats: Moroccan Beet Salad
Moroccan Beet Salad Ingredients: 5 medium beets, washed/scrubbed 1/2 cup minced red onion 1/4 cup finely chopped fresh parsley 1/4 cup finely chopped fresh cilantro (coriander) 1 1/2 tsp cumin seeds* 1 1/4 tsp kosher salt* 1/2 tsp freshly ground black pepper 1 Tablespoon olive oil 1 Tablespoon fresh lemon juice Instructions: Fill a large…
Read MoreKDR Healthy Eats: Beats ‘n’ Greens
Beats ‘n’ Greens INGREDIENTS: 2 pounds fresh green beans, trimmed 1 pound fresh beets, trimmed, peeled, and cut into thin wedges 1/2 cup sliced shallots (4 medium) 1/4 cup olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 cup broken walnuts 1/2 cup crumbled feta cheese (2 ounces) INSTRUCTIONS: Preheat oven to…
Read MoreKDR Healthy Eats: Honey Lime Chicken
Honey Lime Chicken INGREDIENTS: 1 lb chicken thighs, deboned, skin-on 2 cloves garlic, minced 1 heaping tablespoon honey 1 tablespoon soy sauce 1 tablespoon lime juice Pinch of cayenne pepper Pinch of salt Chopped parsley Lime wedges INSTRUCTIONS: Preheat the oven to 400F. Combine the chicken thighs with garlic, honey, soy sauce, lime juice, cayenne…
Read MoreOops 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…
Read MoreKDR Healthy Eats: Baked Lime Chicken Bowls
Baked Lime Chicken Bowls INGREDIENTS: 2-3 lbs. boneless, skinless chicken breasts, cut into cubes 6 Tbsp. olive oil 3 Tbsp. red wine vinegar Juice from 2 limes 2 tsp. chili powder 1 tsp. paprika 1 tsp. garlic powder 1 tsp. kosher salt fresh cracked pepper, to taste INSTRUCTIONS: In a large resealable bag, combine…
Read MoreKDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich
Bacon Avocado Egg White Breakfast Sandwich INGREDIENTS: cooking spray 1 1/3 cup AllWhites® 100% liquid egg whites salt & pepper to taste 4 strip of bacon 2 avocados, mashed 2 whole wheat english muffins, halved and toasted 1 tablespoon diced green onions optional: sriracha INSTRUCTIONS: Line a large plate with paper towels. Line up the…
Read MoreKDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti
Turkey Meatballs with Zucchini Spaghetti INGREDIENTS: 1/3 cup onion, diced 10 cloves garlic, minced divided 1/3 cup olive oil plus 2 Tablespoons, Divided 1 1/4 lb ground turkey 1 egg 1/3 cup panko bread crumbs 1/4 cup fresh chopped herbs I used parsley, oregano and chives 4 whole zucchini, spiraled 1 bunch asparagus 1/2 teaspoon…
Read MoreKDR Healthy Eats: Ground Turkey Sweet Potato Skillet
Ground Turkey Sweet Potato Skillet INGREDIENTS: 2 tbsp extra-virgin olive oil 1 lbs extra-lean ground turkey 1 tsp garlic clove, minced ½ cup onions, diced ½ cup yellow pepper, diced 1 ½ cups sweet potato, diced Salt and freshly ground black pepper A pinch of red chili flakes ½ cup shredded mozzarella cheese Fresh parsley…
Read More5 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…
Read MoreButtfessions – 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. …
Read MoreTry 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.
Read MoreIts 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…
Read MoreButtfessions 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…
Read More30 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…
Read MoreGet 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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