KENNEDY FITNESS

PERSONAL TRAINING & CORPORATE WELLNESS SPECIALISTS

AUGUST 2018 Newsletter

August Video Tip Clip:  Best of Omaha / Isometric Presses

Voting for “Best of Omaha” ends August 20th.  Please check out these isometric biceps and triceps exercises, then use this link to vote for us as “Best Personal Training Facility” (and all your other favorite businesses too):  bestofomaha.com/13472 

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Work vs Rest

We just got back from the Wisconsin Dells, and our boys LOVED it!  Not only did they love it, but Kristin and I genuinely feel restored by it.  Why are vacations so important?  Why is it that they are so, so important that one of the first things often listed in a job offer is clarification of how much vacation time is immediately offered, and how quickly additional vacation time will be accrued in the future?  I’m here to tell you, it’s the same reason why a good coach or trainer will talk to you about rest days as a part of your training schedule.  It’s also the same reason why we need a good 6-8 hrs of sleep each night…and maybe even a little afternoon power nap!

When developing an effective training program, you need to schedule rest periods.  Depending on your goals, the needed rest time will vary.  The average person who wants to lose any significant amount of weight will need to keep up a brisk pace, only resting for 30 or 45 seconds, as needed between exercises, that they ought to be performing as a full-body circuit.  Someone with more of a bodybuilding type goal will likely rest for between 45-90 seconds after each super-set (2 exercises performed in a row, before repeating), and a power lifter would be advised to rest for roughly 3 minutes between every single set they perform in order to maximize how much power they can exert!

Rest is also important at work, and even in family life.  Whether it’s just taking a few minutes in the evening to unwind before bed, or booking airfare and hotels several months in advance for that desperately needed summer vacation, rest is absolutely essential for your mind, body and spirit.  And on an otherwise unrelated note, votes are also essential…if you’re trying to win a popular vote contest, as we happen to be!  If while you’re resting this evening, you’d be so kind as to cast your vote for us as “Best Personal Training Facility” in the Best of Omaha contest, we’d sincerely appreciate it.  Thank you!

Yours in health,

Robert Kennedy
President & CEO

PS:  You can use this link to vote:  bestofomaha.com/13472.  VOTING END AUGUST 20th.

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Caprese Chicken & Roasted Broccoli

Ingredients

  • 2 skinless, boneless chicken breasts (6 ounces each or 340 grams total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 pounds broccoli, chopped (680 grams)
  • 2 cloves garlic, minced
  • 1 Roma tomato, sliced (90 grams)
  • 2 sprigs basil, leaves thinly chopped
  • 4 slices fresh mozzarella (1 ounce or 28 grams per slice)
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons dijon mustard (certified gluten-free if necessary)
  • 2 teaspoons brown sugar
  • 3 tablespoons olive oil

Directions

Preheat oven to 400 degrees F (204 degrees C).

Slice the chicken breasts in half  and then season and tenderize with salt and pepper. Set aside.

Whisk together balsamic vinegar, mustard, brown sugar and olive oil. Toss half with the broccoli and spread out onto a sheet pan. Sprinkle with salt and roast for 25 minutes, shaking midway.

Heat a grill pan over medium-high heat. Brush with some oil and then grill chicken on both sides for about 2 minutes (If grill pan isn’t large enough to fit all the chicken pieces, transfer grilled pieces to a sheet pan). Transfer chicken to the oven and cook for another 8 to 10 minutes. In the last 2 minutes of cooking, add a slice of mozzarella to each chicken breast.

When chicken is done, top cheese with a basil leaf and tomato slice. Drizzle with rest of the sauce, and enjoy with your crunchy, roasted broccoli.

Nutrition Information

Serves: 4 |  Serving Size: 1/2 chicken breast + 3/4 cup broccoli

Per serving: Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

This recipe courtesy of:  MyFitnessPal

Are you ready to hire a personal trainer?  Is your company due for a new wellness program?
Either way, we’ve got you covered.  Click a link below or call (402) 871-7935 today! 

KennedyFitnessOmaha.com | WorkoutWhereYouWork.com

By | 2018-08-01T13:23:45+00:00 August 1st, 2018|Uncategorized|Comments Off on August 2018 Newsletter

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