April 2019 Newsletter

April Video Tip Clip:  Maurie Maher Interview

Robert recently interviewed Maurie Maher from See the Trainer.  It was a great interview with several useful insights.  The above video features just a few of the highlights.  The rest will soon be available to our corporate clients through WorkoutWhereYouWork.com.  Does your employer NOT provide wellness programming through us?  Help get us in the door and we’ll try to fix that!  Email robert@kennedyfitnessomaha.com or call (402) 871-7935 today.

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Sleeping Your Way to a Smaller Waist

I eat pretty well…most days.  I train relatively hard…most days.  Yet, I’ve struggled to get good quality sleep for the past several years.  We’re told it’s important to get 6-8 hours of sleep each night, and it’s true.  When we’re well rested our brains and bodies function better.  Conversely, when we’re sleep deprived, not only do we struggle to get through our day, we’re also likely sabotaging our weight management efforts!

When our energy levels are low, our will-power is too.  Who’s really going to eat right and exercise hard when all they want is a nap?  The less we sleep, the more we eat (and it’s not going to be quality nutrition either).  And this doesn’t even take into account the whole host of other issues that complicate matters in terms of hormones.

As a business owner, the most common culprit that wrecks my night is stress.  We’re doing well, but there’s a heavy burden of responsibility that rests on any CEO as they chronically try to deliver the best product for their customers, the best environment for their employees, and still manage to provide the love and attention they owe their families.  Secondary to stress, I’ll often fall into the traps of scrolling through social media on my phone, counting the remaining hours (and minutes) I might still have to sleep for the night, or even just dealing with our cat trying to sleep against or in between my legs!

Though it is an on-going battle, I’ve made good strides recently to improve my sleep.  I encourage you to make an effort to improve yours as well.  Steer clear of junk food and alcohol, swap the phone for a book, wear a pair of socks, cool your room down a bit…and do NOT do math in your head as you watch the time tick away on your alarm clock!  If you incorporate this advice, you’ll likely see an improvement in your sleep pattern.  As you manage a better nights rest, you’ll probably be more inclined to eat better and exercise harder…and that’s never a bad thing for your waist!

Yours in health,

Robert Kennedy
President & CEO

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Sheet-Pan Salmon and Herb-Roasted Vegetables

Ingredients

  • Avocado oil spray

  • 2 cups (300g) rainbow carrots, peeled and sliced into coins

  • 3 cups (450g) Brussels sprouts, trimmed and halved

  • 1 teaspoon all-purpose seasoning

  • 1 teaspoon herb seasoning

  • 2 (4-ounce/113g) wild-caught salmon fillets

  • 2 cups (300g) trimmed green beans

  • 1 tablespoon minced parsley

  • Pumpkin seeds, for garnish

Directions

Preheat oven to 400ºF (205ºC) and line a large baking sheet with parchment paper.

In a large bowl, mist the carrots and Brussels sprouts generously with avocado oil. Toss with all-purpose and herb seasonings. Place sprouts in a single layer on the baking sheet, leaving space at one end.

Arrange the salmon and green beans in the extra space. Again, coating generously with avocado oil.

Bake for 20 minutes, switching the oven to the broil setting for the last 2–3 minutes, if desired, to crisp the edges of the veggies and salmon.

Divide between two bowls. Sprinkle with fresh parsley and pumpkin seeds; serve immediately.

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 377; Total Fat: 10g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 65mg; Sodium: 379mg; Carbohydrate: 38g; Dietary Fiber: 13g; Sugar: 14g; Protein: 38g

This recipe courtesy of:  MyFitnessPal

Are you ready to hire a personal trainer?  Is your company due for a new wellness program?
Either way, we’ve got you covered.  Click a link below or call (402) 871-7935 today! 
KennedyFitnessOmaha.com | WorkoutWhereYouWork.com

Jen Maher