August 2021 Newsletter
August Video Tip Clip: Staying Fit on the Road
Kristin and I recently trailered our convertible down to Kansas City for the Mustang Club of America’s big MCA National car show. It was a Friday-Sunday show, so we stayed at the Sheraton - which gave us a great idea for this month’s Tip Clip! Check out the video for a few simple exercises you can do even if you don’t have access to a gym while traveling!
Visit Kennedy Fitness or Workout Where You Work on Facebook
Outstanding Triathlon Results!
Last month I mentioned that Kristin would be competing in her second triathlon on July 18th. The big day came, and I’m proud to report that all of her hard work paid off in spades! Among the women ages 35-39, Kristin took a decisive second place, finishing just 29 seconds behind the woman who placed first. What’s more, she finished a full five minutes ahead of third place, and more than eleven minutes ahead of fourth. And to top it all off, she was still smiling and full of energy as she finished - so we both believe that had we known how close she was to winning her age bracket, she could’ve done so with relative ease!
We’d like to thank her coach, Kennedy Fitness’s own Vicki Vandergriend, for her expert guidance over the past six months. As a three-time Ironman triathlete, Vicki is well-versed in what it takes to be competitive in events like this. Kristin will be competing in more triathlons next summer, and having been inspired by her performance, so will I. So if you’d like to join us, feel free to shoot an email to vicki@kennedyfitnessomaha.com to schedule your initial assessment, and get started getting into the best shape of your life!
Also, on the nutrition side of things, Heather Miller is our Registered Dietitian, and she’d be happy to provide you with some solid nutritional advice. From pre-prepared 7, 14, and 21-day weight loss meal plans, to personalized nutrition plans, Heather brings an expert-level of professional experience you can only get from a RD. So please feel free to shoot her an email at heather@kennedyfitnessomaha.com to straighten out your diet and start really shedding those pounds today!
With the right guidance and support, eating right, and training smart, there’s NOTHING you can’t do!
Yours in health,
Robert Kennedy
President, CEO
We think you’re the best! If the feeling is mutual, please tell the world!
Rate Kennedy Fitness on Google
Lemon Garlic Chicken
Ingredients
2 tablespoons unsalted butter
1 tablespoon canola oil
2 boneless, skinless chicken breasts, pounded thin into cutlets
Salt and pepper
1/3 cup (40g) all-purpose flour, plus 2 tablespoons
1/2 cup (120ml) chicken broth
1 medium lemon, juiced
1 clove garlic, minced
1 green onion, sliced
Directions
Place a cast-iron skillet over medium-high heat. When hot, add 1 tablespoon of the butter and oil, and swirl to coat.
Meanwhile, sprinkle each chicken breast with salt and pepper on both sides.
Place 1/3 cup of the flour in a shallow bowl, and dunk each chicken breast in it. Cover each side with flour, but shake off any excess.
Place the chicken in the pan, and cook for 2–4 minutes on each side, until nice and browned. (Don’t worry too much about cooking them all the way through, but be sure to brown both sides.)
Remove the chicken from the pan, and reduce the heat to low.
Add the remaining tablespoon of butter and 2 tablespoons of flour. Whisk together to create a roux, and let it cook for at least 1 minute.
Next, add the chicken broth and lemon juice. Whisk to combine with the butter and flour mixture. Add the chicken back to the pan. Let it simmer, and the sauce will thicken in about a minute. Add the garlic, and simmer another 30 seconds. Sprinkle the sliced scallion on top, and then serve.
Serves: 2 | Serving Size: 1/2 recipe
Nutrition (per serving): Calories: 372; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 8g; Cholesterol: 95mg; Sodium: 416mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g
Nutrition Bonus: Potassium: 94mg; Iron: 11%; Vitamin A: 12%; Vitamin C: 17%; Calcium: 3%
This recipe courtesy of: MyFitnessPal & Food Fanatic