KDR Fitness

Check out our Facebook group! No BS just solutions and results! Most people…

Feel intimidated walking into a gym. We hear this all the time. Gyms. Are. No worries!

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

Personalized online fitness coaching, diet and accountability coaching for the over 40 year old. Whether you train with us virtually or in-person you will have access to our three pillars to success - fitness, nutrition and accountability. Personalized Fitness Coaching…
Let’s be honest, for a lot of people the most intimidating part of the Body Transformation puzzle is the gym. Feel embarrassed and think everyone is looking at them. Feel confused about how to perform exercises safely and effectively. Intimidating. But, we’re not a gym. We are a coaching company that will provide you with the exact exercises, workouts and programs you need to feel strong, mobile and young (again). The best thing about our fitness program (other than it being customized to you) is that the entire workout can be done 100% remotely with minimal equipment. You literally never have to step foot in a gym if you don’t want to. Remote not your thing and your local to Enfield NH…AND you want to be coached in person? We offer personal training AND small group personal training classes. Can’t make a work out in person? We also offer zoom classes so that we can coach you virtually in real time. As long as you have an internet connection we can deliver the fitness piece to you, 100% customized. We really want you to Own Your Fitness. How will I know I am doing the exercises correctly? Great question! In our system your personalized workout will live in our fitness app. Every workout will have videos to show you how to perform the movement as well as coaching cues to help you understand what you should and shouldn’t be feeling. As long as you have an internet connection, we will be able to give the fitness piece to you. Custom Nutrition Coaching
While the gym is generally the most intimidating part of changing your body, the diet is the most important piece. Every body transformation has two phases:
Body Transformation – Phase 1
Maintenance – Phase 2

Most programs never talk about Phase 2, which is why 99% of people that we talk to tend to fail when they get to Phase 2. Maintenance is the END GOAL! Losing 50 lbs is great…but not if you put it back on a year later. Generally people are not successful in phase 2 because they do things in phase 1 that they will not do for the rest of their life. What you do in phase 1, creates the success you will have in phase 2. If phase 1 is full of crash dieting, 1000 calorie plans, no food you actually enjoy eating you will probably get results, but you most certainly won’t keep them. In our system we will teach you how you can still eat the foods you enjoy (like carbs) and get the results you want. Our system is different because we don’t follow an overly restrictive diet plan that has you cut out all the foods you enjoy. Our system is literally designed for you to be successful at long term maintenance. Support and Accountability
The best laid out program is meaningless if you don’t have someone making sure you are following the plan…and that the plan is working. Our accountability pillar is literally our (not that) secret sauce that holds everything together and it’s the main reason why we have such a high success rate of people hitting their goals. Phone calls? Check.
24/7 text support? Check. Daily results monitoring? Weekly check ins? An app that literally tells you what to do every day? Once we create your plan, we will be following up with you weekly to ensure you are seeing the results you came to us for. Plan too hard to follow? We can change it. Have an achy knee when you’re hiking? Let’s hop on a call and see what’s going on. Not seeing the results you want? Let’s troubleshoot and find out why. Going on vacation for a week? Let’s come up with a plan to ensure you don’t gain 10 lbs. With our accountability coaching, you literally have two coaches on call to make sure you are getting the results you came to us for.

02/24/2026

Are you feeling weaker than you used to?
Not injured. Not broken.

Just… softer. Less muscle. More vulnerable.

That’s not age alone.
That’s muscle loss.

And most of the time? It starts with not eating enough protein.

02/21/2026

💥 FUN FACT FRIDAY
Did you know? Just 30 minutes of exercise a day can improve your mood, memory, and metabolism! 🧠💓
No time? No excuses — we’ve got express workouts that fit any schedule.

02/18/2026

There are a million things you could do to lose fat.

New plans.
New rules.
New trends.

But what if…

For 21 days we just focused on the basics? 🤷🏼♀️

Lift a few times a week.
Walk daily.
Eat enough protein.
Drink your water.
Go to bed earlier.

No overhaul.
No extremes.

Just 21 days of doing the simple stuff really well.

See how that goes. 🔥

02/17/2026

You’re not stuck because you turned 40.
You’re not stuck because of your metabolism.
You’re not stuck because Mercury is in retrograde.

You’re stuck because your habits don’t match your goals.

And before anyone gets defensive — hormones, stress, sleep, life… they all matter. We work with women over 40 every day. We get it. But those things don’t cancel out consistency.

You can’t:
• lift “when you feel like it”
• track “sometimes”
• prioritize sleep “when it’s convenient”
• hit protein “a few days a week”

…and expect your body to respond like you’re locked in.

Results don’t care about motivation.
They care about repeated behaviors.

The good news?
If behaviors are the problem… they’re also the solution.

Build muscle.
Eat enough protein.
Walk daily.
Train even when it’s not sexy.
Repeat.

It’s not glamorous. It’s not trendy.
But it works.

And if you’re in this season of life thinking your best days are behind you — they’re not. You just need better consistency, not a different birthday. 💪

02/16/2026

Here are 3 easy way to determine if you are doing an exercise correctly:

🏆Step 1 - Is there pain?
Yes -> Hire a coach. Exercise shouldn't be painful.
No -> go on to step 2.

🏆Step 2 - do you know what muscles the exercise should be targeting?
Yes -> GREAT! Go on to step 3.
No -> Hire a coach. Deadlifts are great. But what muscle should deadlifts be working? Push ups are awesome, what muscles are we working? Lunges all day! What muscles are we hitting?

🏆Step 3 - Do you feel the target muscle working?
Yes -> GREAT! You are doing the movement correctly. Now make it harder 😉 No -> Hire a coach. Why would you do an exercise for your glutes, but you don't feel your glutes working? Waste of time and effort.

A good coach for a personal training session will be around $100.
A lot of you will drop that on dinner without thinking twice.

Hire the coach for one hour, have them take you through the work out you are doing. Even better - have them write you a program AFTER they take you through the work out.

After that session, they will know how you move, what you like, what you don't like, your goals, etc.

If they are a good coach, you will get 10x the value of that $100 session.

02/14/2026

💬 INTERACTIVE POST
What’s ONE song that instantly boosts your workout energy? 🎶⚡
Drop it below and we’ll add it to our Ultimate Gym Playlist!

02/13/2026

🧠 Maintenance: what happens after fat loss with Coach Jamie
I’ve been in maintenance mode for about 12 years now.
That means my weight has stayed around 135 lbs — give or take a few pounds from normal water, fat, and muscle shifts.

Here’s how I make that 👇🏻happen:
👉🏻Plan A: My Tight Plan
This is when I’m dialed in — weighing protein, tracking meals more closely, and trimming back a little on fats or carbs to bring calories down.
It’s not a “diet,” it’s just a reset. I use it when I notice clothes fitting differently, energy dipping, or goals changing (like wanting to feel leaner or stronger).
👉🏻Plan B: My Looser Plan
This one is more flexible. I still follow my healthy habits — protein at every meal, plenty of water, daily movement — but I’m not tracking as tightly.

This plan changes depending on how active I am. If I’m lifting more or moving a lot, I eat more. If I’m less active, I pull back a bit.

The key 🔑 is this:
👉 I don’t start over.
👉 I don’t go “off plan.”
👉 I just shift between A and B depending on what my body and life need.

That’s what maintenance really is — awareness, flexibility, and a plan that moves with you ❤️

Not in maintenance mode yet? No problem. We coach women with fat loss goals first then coach them right into maintenance mode when they are are at the body weight they want to be at. But maintenance is the end goal.

02/11/2026

Food freedom from Coach Jamie ❤️

Food freedom isn’t about eating whatever you want with no plan BUT it’s also NOT about restriction either.

It’s learning how to fit food into your life without guilt or panic.
Instead of asking, “Did I ruin everything?” you start asking, “How does this fit into MY plan?”

That shift matters—especially for women over 40 who’ve spent years dieting. One meal doesn’t erase progress. One treat doesn’t cancel consistency.

The goal isn’t perfection. It’s having tools and habits that work in real life. You can get results and enjoy food. If your plan can’t handle both, it’s probably too restrictive.

I’m curious—what’s a food you’re working on enjoying without guilt?

02/10/2026

We have been training clients on GLP-1s for a while now. Most are open and honest about it—and honestly, that’s where the best results come from.

There should be zero shame in using something like this as a tool to support weight loss or health. If it helps reduce food noise or gives someone breathing room to get started? Great. We’re not handing out gold stars for doing things the hardest way possible.

That said… there are nuances.

We have seen:
• some people get great results
• some get okay results
• and some realize pretty quickly that the medication didn’t magically fix habits

GLP-1s can help with appetite.
They do not build muscle.
They do not teach protein intake, portion awareness, or consistent training.
And they don’t guarantee results once the meds stop.

This is where accountability matters IMO😘
Because when appetite is low, it’s easy to:
• under-eat protein
• skip meals
• avoid strength training
• rely only on the scale
And when hunger eventually returns, people feel blindsided.

Accountability is what keeps the basics in place before there’s a problem👇:
• checking protein even when you “don’t feel like eating”
• showing up for strength sessions instead of skipping them
• walking on the days motivation is low
• adjusting before things spiral, not after

The clients who do best on GLP-1s aren’t the most disciplined.
They’re the ones who have eyes on their 🎯habits.
The goal isn’t just losing weight.

It’s learning how to maintain progress when the medication is reduced—or removed(more on that later).

Use the tool.
Build the habits.
Find someone to hold you accountable so you don’t do it alone.
That's no fun😔
That’s how results actually stick.

02/06/2026

🧐Have you heard of Medical Wellness? In our current medical model, it’s a confusing title.

Let’s be honest – western medicine is sick care, not health care. Full Stop. You know this.

It COULD be Health Care, but the system needs to change. That’s probably not going to happen in our lifetime. Unfortunately.

❤️As a Cancer Survivor, Western Medicine saved my life. But it’s done nothing to help me be the best version of myself. That’s up to you.

💪YOUR health is YOUR health. It’s yours to manage and mis-manage.

💪We’ve seen a lot of changes in the last 5 years – tele-health, peptides to help you lose weight without trying (GLP’s), different peptides used to heal nagging injuries (I’ll be starting on “The Wolverine” Protocol next week for some nagging injuries), labs/blood tests costs coming WAY down (yet often not reflected in your medical bill), Stem cells, PRP, ease of getting blood drawn going up…and so many crazy things on the way!

🤬All while health insurance costs are going way up. So things are getting cheaper from a medical standpoint, but we’re paying more for health insurance? F$%king bonkers.

Most of you still manage your health like it’s 1979. “I’ll wait and talk to my doc.” Maybe, but probably not if you are over 40 with a busy life.

At 36 it took me 6 months of having Cancer symptoms before I went to see my Doc. Stupid. So stupid on my end.

Most over 40-year-olds HATE going to the doc. I know this because for the last 20 years, I’ve said to people “You should probably get that checked out” or “I need you to call your doc on that.”

When asked if they made that appointment – most of the time it’s a “No, I’ll just wait.”

If I waited when I had Cancer – I wouldn’t be writing this right now. I’d be dead.

☠️D. E. A. D.

Enter medical wellness. What “Health Care” is supposed to look like.

Medical wellness is the intersection of functional medicine, nutrition and fitness, coupled with stress/sleep management.

While using labs/blood tests to drive peptide/pharmaceutical usage.

It's the future of preventative medicine placed into the hands of the consumer.

And it's the future...

Stay tuned for exciting news!

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

Address

Enfield, NH

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!