JULY 2017 Newsletter

July Video Tip Clip:  Jump Rope & Stair Intervals

This month’s newsletter is all about intensity!  And what better way is there to increase your training intensity than to soak up the summer sun, running stairs or using a speed rope?  

Behind the Scenes:  Speaking of intensity; Robert filmed this clip with a sprained ankle.  That’s why he used a two foot jumping technique rather than skipping the rope, and why he didn’t demo the stair running! 

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Monthly Spotlight

Intensity is Everything

Recently Michael Keaton portrayed Ray Kroc in a movie called The Founder.  There’s a scene in the movie (which chronicles Kroc’s expansion of the McDonald’s franchise) where his character says “If my competition were drowning…I’d walk right up to him, shove a hose in his mouth, and turn it on full!”  It’s intense.  If he’d said he’d help the person, the audience wouldn’t cringe the way they likely did.  But had Kroc not had such intensity, would he have had such incredible success?

Your personal health and wellness may not seem to have much in common with greasy cheeseburgers and fries at McDonald’s (and indeed they don’t), but they do have one common bond.  In both business and life, whether it’s a board room or a gym, a restaurant or your own kitchen…intensity is everything!  I’m not suggesting that it’s healthy to eat McDonald’s (another film; Super Size Me clearly proved it’s not).  Nor am I suggesting it’s healthy to hit the gym twice daily, seven days-a-week, for two hours at a time.  

What I am saying is that if you aggressively pursue your dreams with a relentless intensity that always leaves you hungry for more knowledge, more innovation, more success, and more profit…you’ll likely end up owning a beach house and a Ferrari.  If you don’t, you won’t.  And I’m saying the same goes for your health and wellness.  Competitive bodybuilders and fitness models may still receive some airbrushing before their photos are published…but it is their never ending and uncompromising dedication to their goal that has taken them to where they are, in front of that camera.

Maybe you don’t want a Ferrari that bad (personally, I’m quite happy with my Mustang).  And maybe you don’t have any desire to expose your perfect six pack abs to a photographer’s lens.  But my point remains.  If you want something badly enough that you’re willing to do what it takes…REALLY DO WHATEVER IT TAKES…you can do anything, because intensity is everything! 

Yours in health,

Robert M. Kennedy
Founding Member, Owner


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Blueberry Smoothie


  • 2 cups frozen blueberries
  • 1 container (5.3 ounces) peach Greek yogurt
  • 1/2 banana
  • 3 tablespoons almond milk
  • 1 tablespoon honey

Optional Toppings

  • 1/2 cup frozen blueberries, thawed
  • 1/2 banana, sliced
  • 1/2 cup sliced frozen peaches, thawed
  • 1/4 cup granola
  • 2 tablespoons chia seeds
  • 2 tablespoons sliced almonds
  • 2 tablespoons flaked coconut, toasted


Puree all ingredients in a blender until smooth. Pour into two glasses, dividing evenly.

If desired, add optional toppings to create a smoothie bowl. Recipe makes 2 servings.

Nutrition (per serving without toppings): Calories: 230; Total Fat: 5g; Saturated Fat: 2.5g; Monounsaturated Fat: g; Cholesterol: 10mg; Sodium: 35mg; Carbohydrate: 44g; Dietary Fiber: 5g; Sugar: 34g; Protein: 7g

Nutrition Bonus: Potassium: 289mg; Iron: 4%; Vitamin A: 3%; Vitamin C: 30%; Calcium: 11% 

This recipe courtesy of:  MyFitnessPal

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By | 2017-11-05T00:18:40+00:00 July 1st, 2017|Uncategorized|Comments Off on July 2017 Newsletter

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