KENNEDY FITNESS

PRIVATE, PROFESSIONAL, PERSONAL TRAINING

March 2017 Newsletter

March Video Tip Clip:  Eliminate Wasted Time

This month we’re looking at how to minimize wasted time at the gym.  That means we’re looking at cutting time off any activity that doesn’t burn a significant number of calories!  This could mean bringing a water bottle, so you don’t have to walk to and from the fountain; or it could mean leaving your phone in your locker!!!  For today’s video though, we’re going to focus on doing multiple exercises on one machine, with as few adjustments as possible.  Check it out!

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Monthly Spotlight

Healthy Recipes

Push-ups and sit-ups are great, and I can’t say enough about how beneficial a combination of low to moderate intensity, and high intensity cardio intervals can be…but you simply can’t out-train a bad diet.  In fact, 70% of the changes we see occur on our scale can be attributed entirely to our dietary habits, not our workout routine!  So starting this month we’re adjusting the format of this, and all future newsletters.  The top 2/3’s of the publication will remain the same, but in the bottom third, we’re drastically reducing our emphasis on monthly promotions, in favor of highlighting healthy recipes!  

Now I’m not Wolfgang Puck, nor are any of us Registered Dietitians, so we’re by no means guaranteeing that any one recipe is exactly what you should be eating…but each one should be quite healthy, and hopefully delicious too!  We’ll make sure to include nutrition stats like total calories, protein, carbs and fats, plus a picture of about how it should look when finished, in addition to the instructions.  We hope you like the new format and recipes! 

Yours in health,

Robert M. Kennedy
Founding Member, Owner

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Superfood Taco Bowls

Ingredients

For the beef

  • 1 pound 95/5 ground beef
  • 1 tablespoon apple cider vinegar
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt

For the bowls

  • 2 cups cooked brown rice (certified gluten-free if necessary)
  • 1/2 cup hummus
  • 2 cups kale, leaves stripped from stems and chopped
  • 1 cup sprouts
  • 1 cup diced tomatoes
  • 1/2 cup salsa

Directions

For the beef: Preheat skillet to medium-high heat. Add ground beef, and stir continuously until slightly browned. Add apple cider vinegar and spices, and continue cooking until fully cooked.

For the bowls: Separate the ground beef into 4 servings. Then, add 1/2 cup cooked brown rice, 2 tablespoons hummus, 1/2 cup kale, 1/4 cup sprouts, 1/4 cup diced tomatoes and 2 tablespoons salsa to each bowl.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 beef mixture + 1/2 cup brown rice + 2 tablespoons hummus + 1/2 cup kale + 1/4 cup sprouts + 1/4 cup diced tomatoes + 2 tablespoons salsa

Per serving: Calories: 447; Total Fat: 23g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 70mg; Sodium: 453mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 4g; Protein: 26g

Nutrition Bonus: Potassium: 252mg; Iron: 22%; Vitamin A: 38%; Vitamin C: 35%; Calcium: 7% 

This recipe courtesy of:  MyFitnessPal

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

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