KENNEDY FITNESS

PRIVATE, PROFESSIONAL, PERSONAL TRAINING

JUNE 2017 Newsletter

June Video Tip Clip:  Playground Workout

It’s finally summer!  The weather couldn’t be nicer.  So why not take your workout outside?  Being 9 months pregnant isn’t stopping Sarah from enjoying a family friendly outdoor workout, so there’s really no excuse for the rest of us!

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Monthly Spotlight

Outdoor Workouts…and Babies

As you’ll notice in this months’ tip clip, we’ve been blessed with a new trainer; Sarah Burgess.  Editing her clip caused me to remember when Kristin was pregnant and how she’d shared some wonderful prenatal training tips in this very newsletter.  Babies are a blessing, and in its’ own way, so is the idyllic weather that we often enjoy this time of the year.  Of course, much like the weather in Nebraska and the rest of “Tornado Alley,” babies attitudes can change dramatically at any moment!

But whether you’ve been blessed with a little one or not, outdoor training always offers the potential to reinvigorate your workouts, and (as Steph Penington pointed out in last months’ newsletter) elevate your mood, charge your body with vitamin D and even gently bronze your skin!  Just make sure to keep hydrated, wear breathable clothing, and apply sunscreen as needed.  For more outdoor training tips, contact one of our Certified Personal Trainers today!

Yours in health,

Robert M. Kennedy
Founding Member, Owner

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Baked Hummus-Crusted Chicken

Ingredients

  • 4 (6 ounces or 170 grams each) boneless, skinless chicken breasts
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon pepper, divided
  • 3 medium zucchini or yellow summer squash, roughly chopped (588 grams total)
  • 1 medium (110 grams) onion, roughly chopped
  • 1 cup hummus (246 grams), homemade or store-bought (certified gluten-free if necessary)
  • 1 tablespoon olive oil
  • 1 teaspoon paprika, divided
  • 1 lemon, quartered

Directions

Preheat oven to 450 degrees F. Spray two glass baking dishes with cooking spray.

While oven is preheating, pat the chicken dry. Season chicken breast with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add the chicken breast and hummus into a small bowl and toss until well-coated.

In a glass baking pan, toss the zucchini and onion with olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper until coated. Pat vegetables down until it makes an even layer in the baking pan. Sprinkle with 1/2 teaspoon paprika. Bake for 15 minutes.

In the second glass baking dish, add the chicken breast. Sprinkle with 1/2 teaspoon paprika.

Place both baking dishes into the oven at 450 degrees F. Bake the vegetables for about 15 minutes, and bake the chicken for about 20 minutes. Serve each chicken breast with about 3/4 cup of vegetables and 1 lemon wedge.

Nutrition Information

Serves: 4 | Serving Size: 1 (6 ounce chicken breast) + 3/4 cups veggies + 1 lemon wedge

Per serving: Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 90mg; Sodium: 785mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 4g; Protein: 39g

Nutrition Bonus: Potassium: 869mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 66%; Calcium: 11%

Energizing Tips (optional)

  • Serve with 1 small baked sweet potato for more calories, fiber, carbs and sweetness. (Per serving: Calories: 412; Total Fat: 11g; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 8g; Protein: 40g)
  • Serve with 1 whole grain pita for more calories, fiber and carbs. (Per serving: Calories: 528; Total Fat: 13g; Carbohydrate: 57g; Dietary Fiber: 10g; Sugar: 5g; Protein: 45g) 

This recipe courtesy of:  MyFitnessPal

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

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