KENNEDY FITNESS

PERSONAL TRAINING & CORPORATE WELLNESS SPECIALISTS

JANUARY 2018 Newsletter

January Video Tip Clip:  How to NOT get hurt!

80% of Americans quit their New Year’s resolutions by February.  Most quit out of frustration, but many others quit following an exercise related injury.  Here’s how to avoid letting your good intentions shoot you in the foot!

Visit Kennedy Fitness or Workout Where You Work on Facebook

Work/Life Balance

Congratulations!  You’ve successfully made it past Halloween, Thanksgiving, Christmas and New Year’s Eve.  Of course, Valentine’s Day and Easter candy are still lurking around the corner, but nevertheless, if you’re still buckling your belt on the same notch as before the holidays began, you deserve a round of applause!

Of course now that it’s January, every gym in America is being flooded with new members.  Supplement stores are booming, and TV and radio are airing as many weight loss ads as they would run campaign ads, during the final month of an election cycle!  Statistically speaking though, 80% of New Year’s resolutions will be given up on by this time next month.  Why do so many of us fail?  If you just thought to yourself; “Because it’s too damn hard.”, maybe that’s because you haven’t worked with a trainer and don’t know what to do (we can help with that).  Or maybe it’s because bad food just tastes so good (so can good food, that’s why we provide recipes in every newsletter).  Or maybe, just maybe, it’s because you haven’t found that perfect work/life balance yet.

All of our lives and work schedules are different, but when you really boil it down, we all basically have two choices when it comes to eating healthier, and three choices when it comes to exercise.  On the nutrition front, you can either prepare healthy meals yourself (this is the most economical approach, but requires more effort), or you can frequent healthier restaurants (easier, but considerably more expensive).  And on the exercise front, you can either commit to working out before work, after work, or potentially during your workday (maybe over your lunch break).  

Your best solution may be very different than your neighbor or your co-worker, but if it works for you, then stick to it!  When it comes to diet and exercise, stress management, and every other aspect of a healthy lifestyle, the most important factor is YOU.  If you need to graze throughout the day, constantly munching on some small, healthy snacks, DO IT.  If you need to restrain yourself to exactly three meals per day and not a morsel more, DO IT!  And if you need to work privately with a personal trainer before or after work, or if you need to workout in a group setting during your lunch hour, DO IT (and we can help with both)!

DON’T QUIT.

Yours in health,

Robert Kennedy
President & CEO

We think you’re the best!  If the feeling is mutual, please tell the world!
Rate Kennedy Fitness on Google

Broccoli, Kale & Cheddar Quiche

Ingredients

  • 1 cup + 2 tablespoons (270 ml) low-sodium vegetable or chicken broth
  • 2/3 cup (160 ml) white quinoa, rinsed
  • 1 bay leaf
  • 3 large eggs + 4 large egg whites, divided
  • 1/2 cup (120 ml) shredded cheddar cheese, divided
  • 1 tablespoon (15 ml) olive oil
  • 1 leek, white and light green parts only, halved lengthwise and thinly sliced
  • 1 cup (240 ml) broccoli florets, cut in 1/4-inch pieces
  • 1 cup (240 ml) packed Tuscan or lacinato kale, stems removed and chopped
  • 1/2 cup (120 ml) whole milk
  • 2 teaspoons (10 ml) Dijon mustard
  • 1/2 teaspoon (2.5 ml) sea salt
  • 1/4 teaspoon (1.25 ml) black pepper

Directions

Preheat oven to 375°F. Coat an 8-inch pie dish or quiche pan with cooking spray; set aside. (Note: Opt for a dish with a depth of about 1 1/2-inches.)

In a small saucepan, combine broth, quinoa and bay leaf; bring to a boil. Reduce heat to low; cover and simmer until quinoa is tender and liquid is absorbed, about 12 minutes. Transfer to a large bowl; cool.

Whisk 1 egg; stir into cooled quinoa. Mix in 1/4 cup (60 ml) of cheese. Press mixture into the bottom and up the sides of the prepared pie dish. Bake on a rimmed baking sheet until crust is dry to the touch, about 25 minutes.

Meanwhile, in a skillet with a tight-fitting lid, heat oil on medium-low. Add leek and sauté, stirring often, until softened, about 3 minutes. Add broccoli, kale and 1/4 cup water; cover and cook until tender, about 4 minutes. Drain and scrape into crust.

In a small bowl, whisk together remaining 2 eggs, egg whites, milk, mustard, salt and pepper. Pour into crust and sprinkle with remaining 1/4 cup (60 ml) cheese. Bake on rimmed baking sheet until top is golden and a knife inserted in center comes out clean, about 35 minutes. Cool completely. Cool completely and enjoy. To save for later, cut into six wedges, wrap in plastic and refrigerate for 3–4 days. To serve, unwrap, transfer a slice to oven or toaster oven and heat at 350 °F until warm. Quiche can also be enjoyed cold.

—-

Serves: 6 |  Serving Size: 1/6 of quiche

Per serving: Calories: 245; Total Fat: 9g; Saturated Fat: 3.5g; Monounsaturated Fat: 0g; Cholesterol: 104mg; Sodium: 381mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 2g; Protein: 13g

This recipe courtesy of:  MyFitnessPal & Clean Eating Magazine

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 | 2018-01-01T13:10:55+00:00 January 1st, 2018|Uncategorized|Comments Off on January 2018 Newsletter

About the Author: