KDR Fitness

11/04/2025

💪 Get Strong. Stay Strong. — The KDR Way
At KDR Fitness, we don’t just hand you a workout and hope for the best.

We coach you through a proven strength program that helps you get stronger, move better, and stay consistent — no matter your age or fitness level.

Our Get Strong, Stay Strong (GSSS) program is the foundation of everything we do.
It’s a 6-week progressive training block designed to build real-world strength, improve mobility, and keep you accountable.

Here’s what’s included in each phase:
✅ 3 total-body strength workouts per week — focused on muscle, mobility, and stability
✅ 1 strength + conditioning day — to improve endurance and burn fat while staying strong
✅ Recorded workout videos — perfect for our online members or anyone who can’t make class
✅ Gentle stretching session with Coach Ben — restore and recover the right way
✅ Follow-along circuit with Coach Jamie — quick, effective workouts you can do anytime.

This program isn’t about beating your body down — it’s about building it up.

We teach proper movement, progressive overload, and the importance of tracking your progress so you can see just how far you’ve come.

Because here’s the truth:
You can’t improve what you don’t measure.
When you track your lifts, your consistency, and your effort — you start to see real change that lasts.

Whether you train in-person at KDR or online with our coaches, you’ll get structure, accountability, and a team that truly cares about your results.

If you’re ready to stop guessing and start getting stronger — this is where to start.

👉 Message us to learn more about joining Get Strong, Stay Strong Phase 8

10/30/2025

What We Learned ❤️💪🏼
Starting KDR taught us something important:
Most people don’t fail because they’re lazy or unmotivated.
They fail because they don’t have accountability and a clear plan that actually fits their life.

That’s where we come in.

We built KDR Fitness to bridge that gap — between “knowing what to do” and actually doing it.
We coach real people through real-life stuff: busy schedules, stress, travel, family, all of it.
Because fitness shouldn’t take over your life… it should make your life better.

We don’t just run workouts.
We teach habits.
We guide nutrition.
We hold you accountable when life gets messy.

That’s what a transformation team does.
Not just stronger bodies — stronger people.

👉🏼 Whether you’re local or online, we’ve got you.
https://kdrfitness.com/freetrial

10/21/2025

2008🆚2025

Why We Do What We Do ❤️👇🏻

When we first started coaching, we worked in a big gym — rows of trainers, sales goals, and sessions to sell.
The problem? Most people weren’t getting results.
Trainers were chasing numbers, not clients’ goals.

That didn’t sit right with us.

We knew fitness could (and should) be more than just workouts and sales.
People needed accountability.
They needed coaches who actually cared whether they showed up, followed through, and changed their lives — not just checked a box.

That’s why we created KDR Fitness.
Not just a gym.
A team.
A place where transformation happens — physically, mentally, and emotionally.

We teach real habits, sustainable nutrition, and strength that lasts.

Because this isn’t about selling sessions — it’s about changing lives.

💪🏼

10/20/2025

3 Ways to manage high cortisol/chronic stress.

First, some background. You need accurate education from an online coach, not an online influencer.

Stress is the number one killer - heart attack, high blood pressure, depressed immune system leading to an infection, etc.
High Chronic Stress causes/compounds (in part or wholly) all health issues.

Being TIRED and STRESSED - kills you. When sleep quality/quantity goes down, injuries, death, etc. stress goes up.

-> High Stress means High Cortisol.
-> High Cortisol means High Blood Sugar. One of the jobs of cortisol to liberate stored energy to be used in a flight or fight situation. Specifically carbs and fat.
Without cortisol you would die.

You would not be able to lose weight, since cortisol is elevated during calorie restriction to ensure the body has adequate energy to function. The more you restrict the more cortisol is produced and more stressed out you feel.

***The only time you want high blood sugar is if you are going to be doing something active – lifting, running, fighting, in other words, something that would fall into the category of “flight or fight”.

-> If you don’t burn the sugar off, high blood sugar eventually leads to insulin production.
-> Insulin brings high blood sugar down.
-> But…cortisol cranks it right back up.

That’s the feedback loop.

3 ways to bring chronic cortisol down:
- Eat carbs. Insulin and cortisol are somewhat opposites in the body. Generally, you can’t have high cortisol and high insulin. This is why you almost always WANT carbs/sugar when you are stressed as well as feeling better/less stress after you eat.
- Exercise. High intensity exercise can increase cortisol, just like being stressed can. Working out IS stressful to your body. Limit workouts to no more than 45 minutes.
Duration seems to impact cortisol more than intensity. Easier work outs can be done for longer.
- Sleep more. This can be tricky as high stress often impacts sleep. But if you can sleep more or deeper, you will almost always feel less stressed.

Anything you can do reduce stress will always yield a positive response.

Send a message to learn more

10/15/2025

Not Just a Gym 💪🏼 — A Transformation Team

This is us — Ben & Jamie.
Husband and wife. Coaches. Founders of KDR Fitness.

When we started KDR, we didn’t want to build “just another gym.”
We wanted to build something that actually changes lives.

We’re transformation coaches — not just trainers.
Our job isn’t to hand you a workout and hope you show up.

It’s to walk beside you, teach you how to fuel your body, lift with confidence, and create habits that last long after the program ends.

We’ve helped thousands of people lose weight, get stronger, and take control of their health — but more importantly, we’ve helped them keep it off.

Because it’s not about perfection.
It’s about progress, accountability, and support from a team that truly cares.

If you’re ready to finally stop starting over — let’s do this together.

👉🏼 https://kdrfitness.com/freetrial

09/23/2025

Check out this graph 👇 — this is months of consistency.
Notice how it’s NOT a straight line? That’s the point.

Here’s the truth about fat loss (and body changes in general):
The scale will go up some days.
It will go down some days.

The important part is the trend over time.

This client started in the mid-150s back in spring and is now sitting in the high-140s. That’s almost 10 lbs down 🙌.

But here’s the kicker…She also does body fat scans to make sure she’s losing fat AND not muscle.

✔️ While only 10 lbs down, she’s actually gained muscle along the way.

⚡ The scale doesn’t tell the whole story — body composition does. ⚡

🔥 What worked?
Hitting protein most days.
Lifting weights (not living on the treadmill).
Staying consistent even when the scale bounced.
Playing the long game, not chasing quick fixes.

💡 Takeaway: Progress isn’t a straight line. If your weight looks like a rollercoaster but the trend is heading down (and muscle is going up), you’re winning.

👉 Ready to see this kind of progress for yourself? Send me a message and let’s chat about how we can get you moving in the right direction.

06/24/2025

💪 Our Get Strong, Stay Strong Approach at KDR Fitness 💪

Let’s talk about what actually works for long-term fat loss and strength.

Over the last 15 years, we’ve seen the same story play out: women lose weight… but also lose muscle in the process. That’s not a win—it’s a setback in disguise.

That’s why at KDR, we do things differently.
We don’t chase skinny.
We build strong.

Our program, Get Strong, Stay Strong, is a full-body strength training approach designed to help women burn fat, build muscle, and get strong—without living in the gym.

It’s a 3-day a week program, done over 6 weeks. You’ll learn the movements, progress week to week, and transform your body in the way that actually sticks.

✅ Build muscle
✅ Burn fat
✅ Boost metabolism
✅ Tighten and tone

Muscle is the real magic. It helps you burn more calories, reshape your body, and feel stronger in everyday life.

Losing weight shouldn’t mean losing strength.
Let’s stop the cycle and start building the kind of results that stay.

Comment "muscles" if you want to learn more about our next round!

03/05/2025

🤔“I don’t get sore when I work out…am I doing something wrong?”
Absolutely…maybe?!
Soreness after working out, let’s talk about it!
::
::
First – soreness is highly individualized. Getting sore after a workout is a complex thing. Some people have to do INSANE amounts of exercise to get sore; some people look at a DB and they are sore for days. Soreness is influenced by genetics, diet, recovery, alcohol, novel-ness and a bunch of other factors.
::
::
“sore” is vague, so let’s get rid of the vagueness.
On a scale of 0 to 10:
0 is no soreness the next day and subsequent days.
3 would be – you wake up the next day and you can feel that you did something. As the day progresses your soreness diminishes. This would be the most amount of soreness we would want you to have.
5 on this scale is sore for 24 hours after. This is a sweet spot of soreness.
7 is sore for 48 hours after.
10 is sore to the touch, as in, your glutes are sore to sit down, or your biceps are sore to someone coming up and grabbing them. So sore. This is the sore we don’t want.
::
::
Having said all of that – we never really want our members to sorer than a 3 on average, with the first week of a new program being a 5, maybe.
Being so sore that it impacts your day-to-day life is not the goal for most people that want to lose weight and feel good.
::
::
What makes you sore?
Novelty – duration, type, intensity, movement.
Poor recovery – poor sleep/not eating enough.
Alcohol.
::
::
Novelty, i.e. doing something new. There are 4 types of novelty:
Type – I am not a swimmer, if I were to swim for 20 minutes, I would be the sore the next day. If I were to swim for an hour, my soreness would probably be close to a 10. This is novelty in type of movement. In other words, if you do an activity, you are not used to for long enough, you will probably be sore the next day.
::
::
Duration – if you haven’t ridden a bike for 10 years, and you go for a 10-minute bike ride, you probably won’t get that sore. But a 90-minute bike ride? You probably won’t be able to walk right for a few days. This is novelty of duration.
::
::
Intensity – do 3 sets of bicep curls with 5 reps in the tank, meaning you stopped at 10 when you could have done 15 vs. do 3 sets of bicep curls where you take every set to failure. This is novelty of intensity. But if you do this all the time, you probably won’t get sore as much because it’s not novel anymore. Volume also fits into intensity. If you normally do 3 sets for biceps, but you decide to do 6 sets, that’s novel and could absolutely lead to increase soreness.
::
::
Movement – if you’ve never done bicep curls in your work out, and you start doing bicep curls with a decent amount of effort, for enough sets and reps, you will probably get sore.
::
::
Poor recovery to include poor sleep and/or not eating enough food. You could have zero novelty in your workouts, you do the same thing all the time. But on one day after a hard workout, you get 3 hours of sleep and miss your calorie goal by 50%. You have a decent likelihood of waking up the next day sore.
::
::
Alcohol. This goes into poor recovery. I had a very hard work out last Friday full of novel movements I don’t typically do but at a lowish intensity (only 2 sets). I woke up Saturday SORE, like a 10 soreness. Usually that doesn’t happen, if it does I am usually good to go within 24 hours. I wasn’t good to go until Tuesday. I drank alcohol on Saturday and Sunday.
::
::
This is not an exhaustive list, but this is what we’ve found to be true in the women we work with.
::
::
Are there benefits to being sore?
Not really, but maybe.
Soreness absolutely indicates you did something new. That's probably great!

Some people think soreness is correlated with muscle growth, the answer is probably in the gray area, as the research isn't conclusive.
If you never get sore, you could probably stand to push harder, if you are sore all the time, you could probably back off a little bit in effort.
::
::
So….if you want to SORE after a workout you need to do NOVEL things during that work out, i.e. push yourself harder, do more reps, more sets, lift more weight (not necessarily all that at once), do exercises you aren’t used to, etc.

03/04/2025

👉Ladies!
Do you love yourself? I bet you don’t….and I bet that’s why you aren’t (in part) happy with how you look and feel.
Most people love their car/pet/plants more then they love themselves.
🏆-----
If the only reason you eat healthy is to lose weight…
If the only reason you get your steps in is to lose weight….
If the only reason you go to the gym is to lose weight….
You don’t love yourself; you love what you could become.
And for most people…
…that’s not enough.
🏆-----
If you truly want change, you must love yourself RIGHT NOW.
NOT who you could become.
Who you are.
You. Are. Awesome.
But you could be better.
🏆-----
Steps, water, sleep, exercise, good food choices…you should be doing those things because you love yourself, not because you want an outcome to happen.
Most people do things that are more in line with self-sabotage then self-love.
🏆-----
Here’s an easy way to figure out if you are doing more self-sabotage then self-love…
…How many times out of the day do you do something that you know wont’ make you feel good in the future?
…Do you exercise/work out/move/walk daily?
🏆-----
If the answer is “often” to the first and “rarely” to the 2nd
VS.
“Rarely” and “often”
…you spend more time self-sabotaging then self-loving.