KDR Fitness

Check out our Facebook group! No BS just solutions and results! Do you struggle with accountability? Are you tired of feeling TIRED?

https://urlgeni.us/facebook/kdr_fat_loss We share lots of cool FREE stuff;)

Personalized fitness, diet and accountability coaching for the over 40 year old. Imagine a supportive coach checking in with you weekly to ensure the plan is working and you are working on the plan. Accountability Coaching is exactly what you need to reach your goals! Imagine how much more you could accomplish if you had limitless youthful energy! A few small, calculated lifestyle adjustments will sky rocket your energy levels and having you feeling 20 years younger. Do you feel uncomfortable in your own skin? Do you hate having your picture taken? Imagine looking in the mirror or seeing a picture and feeling PROUD of what you see, LOVING your reflection in the mirror and , EXCITED at your progress. All because you put the work into yourself to get there. What's stopping you from working with us?!

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!
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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.
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“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.
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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.
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What makes you sore?
Novelty – duration, type, intensity, movement.
Poor recovery – poor sleep/not eating enough.
Alcohol.
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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.
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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.
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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.
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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.
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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.
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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.
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This is not an exhaustive list, but this is what we’ve found to be true in the women we work with.
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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.
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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.
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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.

02/28/2025

🤔Some women we work with think there is something wrong with them....."Why can't I lose weight like X(insert name)!".."Ugh my metabolism is slowing down...that's why I am fat."..”My hormones are messed up!”
…”I just can’t seem to lose the weight no matter what I do.”

Sometimes our female clients think they are a “special snowflake” with a “unique metabolism” and “hormone problems” while also having “gut issues” that make weight loss impossible.
But in the meantime, their weight keeps going up. The door always swings both ways, if weight can go up, it can go down.

A lot of those times, for those women that say those things to me like “I’ve tried everything…” or “I am a special snowflake”.
👉 Haven’t tried:
- Improving their sleep so they don’t feel exhausted all the time.
- Eating more calories so they have the energy to do all the awesome s**t they want to do.
- Increasing their protein intake to where it should be for a grown woman, not for what it should be for a 10-year child.
- Patience ;)

Here’s the issue…a lot of females have dug themselves into a hole from excessive dieting, poor sleep, neglecting self-care…for years.

You can’t fix sleep issues in a week. Sometimes you can…but probably not for you.
If you aren’t eating enough calories, that takes time to bring those up to allow your body to acclimate eating more food. Increase food too fast by too much and you will gain weight.

This process takes time if you are reading this and thinking to yourself, “this sounds like.”
🍟If there we’re a quick fix, I would be selling it.

Pump the breaks...you're not special.
I mean you are!
But your problem isn't....it just requires time, patience and a scientific approach.

Check out Coach Jamie Crowe crushing these deadlifts for a photo shoot for Shape Magazine a few years ago.

02/22/2025

🏆We train mostly busy moms.
A lot of our busy moms find it very hard to adhere to their weight loss plan once Friday night hits.
The weekends KILL results for some people, they lose weight during the week only to put it back on over the weekend.
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🤬Do you f$%k the weekends up?
Are you trying to lose weight but always find the weekends the hardest part of the week to stay on the plan?
You are not alone! MOST people find it very difficult to adhere to their weight loss plan once Friday night hits, through Sunday night.
I am one of those people.
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🏆 One tactic we use with our members (and I use personally) that have an issue with their weekend diet is get a workout done, as early as possible in the day, ideally Saturday and Sunday.
🏆 When we have our members add that morning workout in (it doesn’t have to be that hard or that long) they typically make much better choices when it comes to food selection on Saturday/Sunday, PLUS they usually DON’T see the scale go up on Monday from Friday.
🏆🏆🏆The work out should be between 30 and 60 minutes, focusing on resistance training. Cardio is ok for this, but RT is better. But not crazy intense.
👉The intensity really depends on the person. Sometimes, for some people if they work out too intense, they have a very high food drive for the rest of the day, i.e. you really want to eat.
✋If you are one of those people – the goal isn’t to crush yourself during these weekend workouts, since it’s going to drive you to eat more food later in the day, which is what we are trying to cut down on.
✋If you aren’t one of these people – then by all means…workout hard!
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Working out on Saturday/Sunday helps set the tone of the day, you are less likely to want those treats/sweets/alcohol if you put a decent amount of effort into a morning workout.
On the flip side, if you do have the treats/sweets/alcohol after the morning workout later in the day, those extra calories won’t impact you as much as if you skipped the workout.
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“You can’t outwork a bad diet” is accurate. In the long term of weeks/months.
But in the short term of days/week you absolutely can make a dent in a diet that is a little bit too high in calories.

02/21/2025

🤔WHY do SOME people seem to have it easy when it comes to losing/maintain weight and others don’t?

Weight loss is all about CICO - calories in vs. calories out.
Buying a house is all about saving money and reducing expenditures.

Both seem pretty easy to do on paper, but in practice...not so much.

So why do some people find it easier to eat less food then others? Why do some people find it easier to save money then others? Some of the answers are common and relevant to both scenarios!

There are three reasons behind the WHY:
👉1. Nutrition/food knowledge/access.
This category encompasses food deserts (places in America/the World where healthy food is hard to find. This also includes consumer confusion created via too much information consumption on the topic.

Consuming information is not the same as learning.

👉2. Elevated food drive related to genetics.
This is where the genetic piece comes in, but not in the way you are thinking. Although there are genes like “The Thrifty Gene” that do impact some people’s absorption of calories. If you have that gene, you can get more calories out of the foods you digest then someone without that gene.

Some of us are just wired to enjoy food more, just like some of us are wired to enjoy gambling more or driving fast cars more.

🍟An increased enjoyment of food PLUS cheap and convenient food options PLUS hyperpalatable Frankenstein food = not only consuming more calories but consuming more calories with an increase amount of pleasure and a greater amount of ease.

😡Double uh-oh whammy.

👉3. Conscientiousness.
This is one of the 5 personality traits (openness, extraversion, agreeableness and neuroticism, being the other 4). If someone has a high amount of conscientiousness, they will tend to be more organized, more achievement/goal driven, higher amounts of self-discipline and an increased ability to delay gratification.

On the flip side, low levels of conscientiousness will be less organized, careless, procrastinators, undisciplined and impulsive with very little drive to delay gratification.

Someone with a high amount of conscientiousness will tend to do better with dieting because they understand delayed gratification, i.e. restricting now will give me the body I want later.

Someone with a low amount will tend to always be in the “You only live once! Gimme the triple cheeseburger. In fact, fry it! YOLO! Also give me the extra-large fries and the large Coke. You only live once!” As though eating food is the only reason to be alive. But!

😢If you are low in conscientiousness with an elevated genetic drive to eat more food…you might literally be living to eat, vs. eating to live.

Couple that with the confusion of s**te nutrition education online, like…
…Sugar causes Cancer!
…Sugar is fine, just don’t eat too much of it.
…Too much meat causes Cancer!
…You must eat meat to live!
…Veggies are terrible for you!
…Veggies are awesome for you!
…Stay away from carbs, they make you fat.
…Stay away from fat, it’s converted directly into fat in the body.
…Don’t eat too much protein, you will ruin your kidneys.

And there are some people that are going to have a REALLY hard time losing and keeping the weight off.

02/11/2025

🏆Attention Ladies looking to get more out of their work out!🏆

Check out three ways you can burn more calories while working your 🍑 WITHOUT CHANGING YOUR WORKOUT.

#1 = Stand up! Just got done doing a set of DB Bench Press? Stand up! Got done doing some step ups? Stand up! Just got done doing a seated row? Stand up!

The less time you spend seated, the more calories you will burn. It’s fine to do an exercise seated if that’s what the movement calls for, but as soon as you’re doing…get up!
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#2 = Walk Around. Add walking around to your standing up. I pace after my sets. Most people sit and scroll. Just got done a set of assisted pull ups? Great walk around. Just got done a set of Smith Machine Bridges? Great…go for a 30 second walk.

There is a direct relationship between steps and results, the more steps, generally speaking the better your results.

Make this step even better by carrying weight in your hands while you walk around, like I am in the video below.

We have an entire weight loss program that just involves walking.
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#3 = Don’t hold on. Wrapping up your work out with some cardio (that might not be the best thing for build muscle, FYI) or starting your work out with some treadmill? Don’t hold on.

I see people all the time on the treadmill…walking at an incline (awesome), but they are holding onto the handles.
Likewise I see people on the stepper/step mill…bent over supporting half their bodyweight with their upper body.

The more weight you have to support doing cardio the more calories you will burn.

Riding a bike? Try not to support yourself on your hands.
Treadmill? Try not to touch the safety bars.
Stepper? Try to stand up right.

02/10/2025

We ARE Different?
We’re not your traditional gym, and we’re totally okay with that. In fact, we prefer it. At KDR, you won’t find a room full of treadmills where you’re left to figure things out on your own. Nope. We’re appointment-only or scheduled classes—think less “gym membership” and more “fitness with a purpose AND anywhere”.

But here’s the kicker: we don’t even think of ourselves as a gym. That feels so... limiting. Instead, we’re an online transformation coaching company—your all-in-one resource for not just weight loss, but for transforming how you see your body, your food, and yourself in relation to your goals. If that sounds a little abstract, let’s break it down.

Our programs are built on three powerful pillars:
1. Fitness (because moving your body is essential)
2. Nutrition (because abs aren’t made in the kitchen—but results sure start there)
3. Accountability (the secret sauce to lasting change)

Why Accountability Matters Most
Here’s the deal: accountability isn’t just a buzzword for us—it’s our bread and butter. We’re accountability coaches first and foremost. That means we’re here to keep you on track, hold you to your goals, and—yes—sometimes tell you the hard truths. Change isn’t comfortable, but it starts with honesty, and we’re not afraid to go there.

Our job? Walk side by side with you through your transformation journey. We’ll ask the tough questions, tailor everything to your needs, and pivot as we go. Can’t commit to eating three meals a day just yet? No sweat. Maybe we tweak that one meal you’re already having. Maybe we adjust your calories. Maybe we come up with a plan that works right now. The point is, we try, we adjust, and we figure it out together.

Accountability is the backbone of what we do, and honestly? We wouldn’t have it any other way. The workouts and meal plans? That’s the easy part. But sticking with it, showing up, and creating real, lasting change? That’s where we shine—and where you’ll thrive.

So no, we’re not just a gym. We’re your transformation team, and we’re here to help you change—not just your body, but your life.

Address

784 NH Route 4A
Enfield, NH
03748

Telephone

+16032134524

Website

https://kdrfitness.com/

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Our Story

Our mission is to crush obesity rates in our community so that residents can live longer, happier, healthier lives and enjoy everything the Upper Valley area has to offer.

We are going to accomplish this goal by helping our community lose 10,000 pounds by 2025. Interested in helping us reach out goal? Sign up for a 30 day, $99 trial here - > http://kdrfitness.com/trial-sign-up/

Since 2007, KDR is the gym for people that don't like gyms. Quick workouts, no judgements, friendly staff, great results and a supportive culture. We are the place where you have fun losing weight!