KENNEDY FITNESS

PERSONAL TRAINING & CORPORATE WELLNESS SPECIALISTS

NOVEMBER 2017 Newsletter

November Video Tip Clip:  10 x 10 x 10

Sometimes life threatens to get in the way of your workouts.  It might be that you got held up at the office, stuck in traffic, or delayed for family reasons…but the end result is usually the same dilemma:  Do you skip your workout entirely, or abbreviate it somehow?  Here’s a great way to squeeze in a tremendous workout when you’re crunched for time!

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Workout At Work…And Smell Good After!

“Let’s get the blood pumping!”  We’ve all heard that phrase, but what a meaningful phrase it is. When we exercise we literally get the blood in our body to pump through our heart and circulate within every vessel we have. This helps rid toxins, increase mental clarity, releases chemicals that give us that happy energetic feeling, not to mention all the other health benefits. But the biggest deterrent in creating and maintaining a regular exercise routine is often TIME. We simply don’t have enough of it. Trying to workout early in the morning cuts into our sleep and messes up our morning routine.  Working out in the evening works for some of us, but most of us are either too exhausted from a full day of work, or simply have too much going on with family and other commitments. Here’s the solution that most of us overlook: MID-DAY WORKOUTS! “I can’t do that. I’ll get too sweaty and disgusting to return to work.”  Right?  Wrong.  Here’s how you can not only workout over your lunch hour and return to work (non-repulsive), but more productive, happier, and alert!

First, pick the right workout for the facility that you have. Often you can workout right in your office building or at a nearby park. If your office building has showers, your workout opportunities are endless. You could do a short but intense class, like High Intensity Interval Training, and still have time to shower and groom yourself. If showering isn’t an option it doesn’t mean you’re out of luck. You could choose a mind-body class like Yoga or Pilates.  Or if you want to go big, and not end up smelling like a pig, here’s a list of some of my favorite products to help you transition from work to workout, and back to work in a jiff!

  1. YES TO coconut scented cleansing wipes. These are great for a quick full body wipe down to get rid of all the sweat. Think of it as a shower in your hand. They’re super portable and available at Target.
  2. Macadamia style extend dry shampoo. This is incredible stuff. It’s not like other dry shampoos that I’ve tried. After your workout, simply spray on the roots of your hair and message in well. You won’t even be able to tell that you worked out, I promise. Available at Beauty Brands.
  3. Sephora blotting papers. These little sheets help to absorb any oil that you may have sweated out during your workout. Simply press them up to your face and let them do the work. Available at Sephora.
  4. Urban Decay De-Slick Oil-Control Make-up Setting Spray. No need to reapply your makeup when you have the blotting papers and this wonderous spray. It takes out the rest of the shine and leaves you looking and feeling fresh. Available at Sephora.
  5. Dove Advanced Care Deodorant for women. Not only does it smell great, but it leaves your skin soft and lasts up to 48 hours! Available at Walmart or Target.  (Robert says he buys “Men’s Degree Motionsense” anti-perspirant at Costco…and that nobody ever tells him he stinks!)
  6. Lastly, Nivea Cocoa Butter In-Shower Body Lotion. The name explains it. This saves an extra step whether it’s in the morning, at noon, or in the evening, you don’t have to add lotion after the shower! Available at Target.

Not only will you look and feel great for the rest of the day, but your friends, family, and employer will appreciate the extra energy and happiness that you have to share with them!

Yours in health,

Traci Prauner
Corporate Wellness Coordinator

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Grandma’s Pumpkin Pie Dessert Squares

Ingredients:

For the crust:
1 box of Immaculate Yellow Cake Scratch Mix, 1 cup reserved
1 egg
½ cup Earth Balance Vegan Buttery Sticks, melted

 

For the filling:
1 (15 ounce) can Organic Pumpkin Pie Mix (this is not the same as canned pumpkin puree)
1 (15 ounce) can Organic Pumpkin Pie
2 eggs
⅔ cups dairy-free milk (I used unsweetened vanilla almond milk.)

 

For the topping:
1 cup reserved cake mix
¼ cup Swerve All Natural Sweetener
1 teaspoon ground cinnamon
¼ cup Earth Balance Vegan Buttery Sticks, melted

Directions:

  1. Preheat oven to 350 degrees F. and spray a 13 x 9 inch baking dish with non-stick cooking spray.
  2. In a medium mixing bowl, combine the ingredients for the crust and press into the bottom of the pan.
  3. Use the same bowl to combine the ingredients for the filling and pour over the crust.
  4. Rinse the mixing bowl and combine the ingredients for the topping. Sprinkle topping over filling.
  5. Bake at 350 degrees F. for 45 to 50 minutes.
  6. Allow dessert squares to cool for about 20 minutes and then chill in the fridge (at least 3-4 hours) before serving.
  7. Bars will be tasty at room temperature, but are best served COLD with a whipped topping. You can use Cool Whip or Redi-Whip, but to keep bars more nutritious use whipped coconut cream, So Delicious Dairy Free Cocowhip or Truwhip.

Serving size: 1 small dessert square (serves 35)

Nutrition (per serving):  Calories: 158 Fat: 6.3g Saturated fat: 1.3g Carbohydrates: 22.5g Sugar: 12.1g Sodium: 50.2mg Fiber: 2g Protein: 1.2g Cholesterol: 15.9mg

This recipe courtesy of:  MyFitnessPal & KimsCravings.com

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By | 2017-11-05T00:18:40+00:00 November 4th, 2017|Uncategorized|Comments Off on November 2017 Newsletter

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