KENNEDY FITNESS

PRIVATE, PROFESSIONAL, PERSONAL TRAINING

MAY 2017 Newsletter

May Video Tip Clip:  Sunshine & Nutrients

Two parts hydrogen, one part oxygen, 25% fat, 20% protein, 55% carbohydrate…and sunshine?  That’s right, Steph Penington is here to shine bright and cheery sunlight on some nutrition basics!

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Monthly Spotlight

Nutrition Reality Check

Even though the majority of our work as personal trainers is at the gym, working with resistance and cardio training equipment, it is a widely known fact that the majority of our clients’ weight changes are due to their dietary habits OUTSIDE of the gym.  In fact, up to 70% of the changes you see on your scale, can be attributed entirely to what you eat, how much you eat, and how often you eat…NOT your exercise habits!

It’s approaching 6 years now since I last stepped out onto a stage, under those bright spotlights…wearing fake tanner and posing trunks…to compete in a bodybuilding contest.  When I did (and it truly is NOT my intention to brag) at just 5% body-fat, I was sporting a rock solid chest, v-tapered torso, nicely defined legs, 16.5″ arms…and six pack abs on a waist that measured just 29 inches!  To this day, when new clients see pictures of me on any of those stages, it’s inevitable that they ask me about how hard I must have worked in the gym.  My answer to them is always the same; “Not nearly as hard as the diet!”

Anyone can walk into a gym and use a few machines to strengthen their muscles.  That’s the easy part.  Going home, to the grocery store, and out to eat at a restaurant…and sticking to a relatively low-calorie, nutrient rich diet that promotes an optimal level of health, THAT’S the hard part!  So talk to your trainer about proper nutrition.  Head down to your local farmer’s market this weekend, and try to eat more things that grew out of the ground…and fewer that were manufactured in a factory! 

Yours in health,

Robert M. Kennedy
Founding Member, Owner

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Easy Balsamic Glazed Salmon and Massaged Kale Salad

Ingredients

For the Salmon:

  • 2 (4-ounce) Salmon Filets
  • ½ Tablespoon Coconut Oil (or Olive Oil)
  • ½ Tablespoon Honey
  • 3 Tablespoons Balsamic Vinegar
  • 1 teaspoon Red Pepper Flakes
  • 3-4 dashes Salt and Pepper

For the Kale:

  • 1 bunch Kale, stems removed (about 8 cups coarsely chopped)
  • 2 Tablespoons Tahini
  • 2 Tablespoons Apple Cider Vinegar (or Water)
  • 2 Tablespoons Lemon Juice
  • 2 Tablespoons Liquid Aminos (Gamari or Soy Sauce would work too)
  • 4 Tablespoons Nutritional Yeast
  • 2 teaspoons Garlic, minced (1 – 2 cloves of garlic)
  • Sesame Seeds, to taste as garish (optional)

Directions

For the salmon:
Heat oil in a large skillet over medium to high heat. Season both sides of salmon with salt and pepper. Add salmon to skillet and cook 1 to 2 minutes per side, until golden brown.

While the salmon is cooking, whisk together honey, vinegar and red pepper flakes in a small bowl. Add vinegar mixture to skillet and simmer until fish is fork-tender and liquid reduces and thickens, about 5 minutes.

For a thicker, reduced sauce, simmer for 5 to 10 additional minutes. Just make sure you don’t overcook the salmon.

For the kale:
Break or cut kale into bite size pieces and place in a large bowl.

Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.

Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.

Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating raw kale.

Sprinkle on some sesame seeds before serving if so desired.

Nutrition Information

Serves: 2  |  Serving Size: 4 ounces salmon + 1/2 of kale salad

Per serving: Calories: 438; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 1g ; Cholesterol: 59mg; Sodium: 775mg; Total Carbohydrates: 29g; Dietary Fiber: 12g; Sugars: 8g; Protein: 42g

Nutrition Bonus: Potassium: 1769 mg; Vitamin A: 825%; Vitamin C: 539%; Calcium: 38%; Iron: 31%

This recipe courtesy of:  MyFitnessPal

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

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