February 2020 Newsletter
February Video Tip Clip: Tackling Nutrition
Meet Troy Woods, our newest trainer! In this month’s video, Troy and I discuss some of our differences and similarities…then just in time for the Super Bowl, we tackle some of the best nutrition tips to help you achieve those month-old New Year’s resolutions!
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Short Term Goal Setting
Apparently I’m weird. In 2003 my interest in working on sports cars as my profession began to wane. Inspired by Pumping Iron (the documentary in which Arnold Schwarzenegger, Lou Ferrigno and others trained for the 1975 Mr. Olympia contest), I decided to quit Porsche in 2004, to become a personal trainer…and compete in a natural bodybuilding contest. I eventually competed in three contests throughout 2010-2011. At 30 years of age, I managed to stand on a stage, wearing nothing more than a speedo, and felt not only comfortable…but proud, proud that I was in the best shape of my life.
The simple fact that I stood on stage, in front of 300 people, with a fake tan…wearing less than my usual underwear, might be enough to convince some of you that I’m weird. But that’s not why I’m weird! Apparently I’m weird because between my 2004 decision to change careers and eventually compete, and when I was finally awarded my trophies in 2010/2011, I never wavered. I never set a short term goal. I didn’t see the point. I was going to do…what I was going to do. PERIOD!
Now working on my 16th year as a Certified Personal Trainer, having trained thousands of appointments with hundreds of clients, I’m 100% certain that is NOT normal! Assuming you’re not as weird as me, it’s safe to say you (and basically everyone) will benefit from setting short term goals. Whether we’re talking about exercise, weight loss, muscular gains, athletic performance…or even entirely different goals (e.g. financial, marital, professional, etc…), most of us thrive when we allow ourselves to celebrate the little milestones along the way to the big ones!
So if your New Year’s resolution was to lose 50 or 100 lbs, set a short term goal of 10 lbs. Celebrate your accomplishment when you achieve it, then reset for another short term goal, and then another, and another…until you finally reach your long term goal. Setting several little short term goals, instead of one giant long term goal, will give you more chances at success. And when little successes become a habit, big successes become far more attainable!
Yours in health,
Robert Kennedy
President & CEO
We think you’re the best! If the feeling is mutual, please tell the world!
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Quick Egg Roll in a Bowl
Ingredients
4 dried shiitake mushrooms
3 tablespoons low-sodium soy sauce or coconut aminos
2 tablespoons all-natural, sugar-free peanut butter
2 teaspoons dark sesame oil
1/4 teaspoon ground white pepper
2 tablespoons safflower oil
1 1/2 tablespoons garlic, minced
1 tablespoon ginger, minced
8 ounces (227g) ground turkey
8 ounces (240g) shrimp, peeled, deveined and roughly chopped
8 cups (454g) cabbage, finely shredded
2 large carrots, grated
3 green onions, sliced
Directions
Put the shiitake mushrooms in a bowl and cover with boiling water and set aside until mushrooms are softened, about 10 minutes. Drain, reserving 1/4 cup of the liquid. Thinly slice the caps and discard the hard stems. Set aside. In a small bowl, whisk together the reserved mushroom soaking liquid, soy sauce, peanut butter, sesame oil and white pepper, reserve.
Heat the oil in a wok or large skillet over medium-high heat. Add ginger and garlic and sauté until fragrant, 10 seconds. Add ground turkey and cook, stirring frequently and breaking the meat with a spatula until no longer pink, 6 minutes.
Add shrimp and cook until they just begin to turn opaque white, 3 minutes. Add the shiitake mushrooms, cabbage and carrots and cook, stirring frequently until the cabbage begins to wilt but still has some crunch, 2 minutes. Add the soy sauce mixture and green onions and stir to combine. Serve immediately.
Serves: 4 | Serving Size: 1/4 of the recipe/200g
Nutrition (per serving): Calories: 388; Total Fat: 22g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 39mg; Sodium: 430g; Carbohydrate: 20g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g
This recipe courtesy of: MyFitnessPal