February 2022 Newsletter
February Video Tip Clip: Foam Rolling
Have you been experiencing tight, sore muscles? Self-myofacial release (foam rolling) is a helpful technique to augment your stretching routine and improve your results. Check out this demo of several simple variations that can help you feel and function better!
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Perseverance
Perseverance (noun) - steadfastness in doing something despite difficulty or delay in achieving success.
That’s how the dictionary defines it. Our 30th President of the United States, Calvin Coolidge said of it:
“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent.”
As personal trainers, we consistently see our most persistent clients yield the best results. Those who persistently eat a low-calorie, nutrient-dense diet of fruits, vegetables, nuts, grains, fish and lean meats, inevitably get the best results (and seem to be sick the least). Those who persistently give their best efforts in the gym (with us, and on their own) see those results amplified even further! So, seriously, please commit to yourself. Commit to eating better. Commit to exercising 5-6 days per week. And be persistent about it!
Persistent or not, you’ll get results either way. The only question is: Will they be the results you want?
Yours in health,
Robert M. Kennedy
President/CEO
We think you’re the best! If the feeling is mutual, please tell the world!
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Ingredients
3 cups (710 ml) low-sodium chicken or vegetable broth
2 tablespoons (30g) no-salt added tomato paste
4 cups (12 ounces/340g) dry whole-grain rotini pasta
1/4 cup (27g) oil-packed sun-dried tomatoes, drained and chopped
1 tablespoon (15 ml) olive oil
1 1/2 teaspoons (7.5 ml) chopped fresh rosemary
Salt and black pepper, to taste
1 small red bell pepper, thinly sliced
3 small (6 ounce/170g) boneless, skinless chicken breasts
1 teaspoon (5 ml) salt-free garlic seasoning blend
2 cups (440 ml) baby spinach
1/4 cup (60 ml) Parmesan cheese, shredded
Directions
In the pot of an electric pressure cooker, whisk together the broth and tomato paste until the tomato paste is dissolved. Add the pasta, sun-dried tomatoes, olive oil, rosemary, 1/4 teaspoon salt and several grinds of pepper. Stir to combine. Place the bell peppers on top of the pasta. Season the chicken with the garlic seasoning and place on top of the pasta mixture, do not stir.
Lock on the lid, select the Manual/Pressure Cook function. Adjust to high pressure and set timer for 4 minutes. Make sure the steam valve is in the “sealing” position.
When the cooking time is up, carefully quick-release the pressure.
Unlock the lid and transfer the chicken to a clean cutting board. Slice the meat into bite-size pieces and return them to the pot. Add the spinach and cheese and stir to wilt the spinach. Serve immediately.
Serves: 4 | Serving Size: 1 1/2 cups pasta mixture
Nutrition (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g
This recipe courtesy of: MyFitnessPal