September 2019 Newsletter
September Video Tip Clip: Walk It Off
Husker football season has started…and autumn itself is now just a few short weeks away. Soon the trees will be turning…then candy will become more plentiful, as will holiday feasts. Don’t wait until you have to loosen your belt. Do something proactive now! The video (above) explains the easiest and most enjoyable approach to keep yourself on track this fall!
Tracking Your Way to Success
Everyone who’s ever started working out did so because they had a goal. Everyone who’s ever quit had a reason…or at least an excuse! Most people usually quit due to frustration over the fact that they failed to accomplish their goal, after what they determined to be a reasonable amount of time and effort. So the obvious question is: What could have been done to successfully achieve those goals before that breaking point was reached?
Kristin and I have been training for 15 years now. In all that time, we’ve observed that those who hold themselves the most accountable experience the most success. How do they hold themselves accountable? First, they hire us (or one of our other amazing trainers) and begin scheduling frequent personal training sessions, often seeing the most success on a 3 day per week schedule, that they supplement with additional cardio days that they perform on their own. Secondly, they begin tracking! What do they track? Let me tell you…
They track their food intake. Whether using apps like MyFitnessPal, or a pen and paper, those that track the carbs, fat, protein and/or calories they consume ALWAYS see more success than those who choose not to.
They track their exercise. We do a pretty good job of keeping folks training with an appropriate amount of weight and at an appropriate intensity during our training sessions. Self-tracking of your exercise really begins to pay off though, when you begin tracking how far you walk, bike, run or swim. Or when you track how much resistance you use on the elliptical, how steep of an incline you select on the treadmill or elliptical, or how fast you set the stair climber or treadmill…and of course, how much time it took!
They track their progress. Whether we’re talking short or long-term goals, the only way to know if you’re progressing toward success is with periodic assessments. Maybe you need us to put a tape measure around your arms, legs, hips and waist every month. Or maybe you just need to step on the scale each morning. Whatever keeps you on track is what you need to do!
We all start with a goal. Most of us never succeed…but a few do! Hold yourself accountable to your aspirations by tracking your behaviors and the results that they yield. By applying that knowledge you’ll be best prepared to make sure yours is a success story, one that’s sure to inspire your friends and family…and most importantly, put a smile on your face every time you look in the mirror!
Yours in health,
President & CEO
We think you’re the best! If the feeling is mutual, please tell the world!
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Cilantro Burgers with Sriracha Mayo
1 pound (450g) 90% lean ground sirloin
3 tablespoons fresh cilantro, chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 hamburger buns (about 90 calories each)
3 tablespoons mayonnaise
1 tablespoon Sriracha
1/3 cup (30g) cilantro sprigs
Combine ground sirloin, chopped cilantro, salt, and pepper in a bowl; mix just until combined. Divide sirloin mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty (about 3 1/2 inches in diameter).
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; grill 4 minutes. Carefully turn patties; grill 4 minutes or until desired degree of doneness. Remove patties from pan. Add buns, cut sides down, to pan; grill 1 minute or until toasted.
Combine mayonnaise and Sriracha in a small bowl, stirring with a whisk. Spread 1 tablespoon mayonnaise mixture on bottom half of each bun; top each with 1 patty. Divide cilantro sprigs evenly among servings; top with top halves of buns.
Serves: 4 | Serving Size: 1 burger
Nutrition (per serving): Calories: 363; Total Fat: 19g; Saturated Fat: 6g; Cholesterol: 79mg; Sodium: 491mg; Total Carbohydrates: 20g; Dietary Fiber: 5g; Sugars: 3g; Protein: 27g
Nutrition Bonus: Potassium: 366mg; Vitamin A: 3%; Vitamin C: 1%; Calcium: 6%; Iron: 21%
This recipe courtesy of: MyFitnessPal & Cooking Light