January 2023 Newsletter
Happy New Year from Kennedy Fitness!
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Recovering from Injuries
Happy New Year, and welcome to 2023! Every year, in our line of work, the New Year’s season brings with it a healthy dose of excitement and enthusiasm. Longtime clients refocus on their on-going goals, and brand new clients begin a journey that often sees them balancing frustration (regarding their past circumstances that have led to their current condition) and fear (of what lies ahead), with their (often lofty) goals and (sometimes unrealistic) timelines. But as January, February, and March give way to April, May, and June, those who stick with their new-and-improved lifestyle begin to truly reap the rewards of their sacrifices and commitment. Elastic waistbands in sweatpants are eventually replaced by new belts, threaded through the loops of skinny jeans - and well worn and faded XXL or XL t-shirts are thrown out in favor of new and trendy L, M, or S garments!
Of course things don’t always progress so quickly. Or, sometimes, there might even be a minor injury. In fact, that happens to be what I really want to talk about today. Injuries can happen to any of us at any time. Even those of us who’ve walked-the-walk and talked-the-talk for decades are susceptible to the occasional injury. Take me for example: I’ve been living the somewhat stereotypical life of a personal trainer since 2003. That means I’ve been eating right (most of the time), and exercising (relatively) hard 3-6 days per week - FOR TWENTY YEARS! During that time, I’ve competed in everything from the Lincoln Marathon and Omaha Triathlon, to natural bodybuilding and power lifting competitions. My weight has dropped (very intentionally) to as low as 169 lbs - and climbed (in the name of muscle size and power) as high as 209 lbs. That’s a 40-pound swing - but always for very specific and functional reasons.
To that point, on December 1st 2021, I began training for the Omaha Triathlon. The triathlon was scheduled for July 24, 2022. I calculated that a 7-month training build-up, followed by a couple weeks of relative rest in advance of the race would have me in peak shape without overstressing my 41-year-old body. My 7-month build-up went smoothly - but the Thursday before the race, I managed to injure my lower back while leisurely kayaking around a local lake! Thanks to an aggressive combination of physical therapy, over the counter pain killers, and prescription muscle relaxers, I was able to compete (and do quite well) in the race. But since then, my recovery has been slow to say the least.
I took the better part of the next two months off, only performing the various corrective exercises and stretches prescribed by my PT. And now, a full 5 months later, I’m looking forward to having an MRI performed at Methodist this Friday. Over the course of these past 3 months in particular, it’s improved - but it just isn’t where it should be. I’m lifting weights in a way that most folks at the gym would never guess I’m injured. I’m even back to jogging outside again (one of my favorite activities). But due to the suspected bulged disc between L3-L4, I’ve remained unable to perform my usual litany of squats, hamstring curls, leg presses, etc. (at least with my usual intensity).
My point is this: It all comes down to perseverance. I’ve written about this particular virtue in the past, and I will again in the future, but today I want to emphasize it (again) because I can’t tell you how many folks I’ve seen in my past two decades as a trainer who’ve allowed far smaller obstacles to derail their healthy lifestyles. This won’t beat me - because I won’t let it! And if you commit to a similar level of unrelenting focus, determination, and yes - perseverance, I can all but guarantee your long term success at whatever it is you apply yourself to, whether that be in the gym, at work, or in any other aspect of your life.
So as you take your first steps into 2023, do so with intention. Know what you want out of this year, and know that (no matter what obstacles this new year may throw at you) you’re going to grab 2023 by the reins - and not let go until you achieve your goals (whatever they may be)!
Yours in health,
Robert M. Kennedy
President, CEO
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Ingredients in Steak Rolls
These steak roll ups are made with minimal ingredients, making them an easy recipe to whip up at a moment’s notice. Here’s what you’ll need for this recipe:
Thinly sliced flank or top round steak
Your favorite low carb / keto steak marinade (this is optional, if you want to skip this step you can, it is entirely your preference)
Red bell pepper
Fresh green beans
Onion
How to Make Keto Steak Rolls
These stuffed steak rolls are so easy to make and the veggies can be prepped while the steak marinates.
Start by marinating your steak in whatever marinade you prefer.
While the steak marinates, prepare the fresh green beans, bell pepper, and onion.
Once marinated, wrap the steak around a handful of veggies and secure with toothpicks.
Sear the flank steak roll ups in a skillet with a little olive oil. I cooked mine about a minute over medium heat, then rotated them.
Once all sides are browned, bake your rolls in a 350F oven for 10-15 minutes.
Nutrition (per serving): Calories: 330; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 673mg; Total Carbohydrate: 13g; Dietary Fiber: 3g; Sugars: 6g; Protein 39g
This recipe courtesy of: Maebells.com via MyFitnessPal