June 2021 Newsletter
June Video Tip Clip: Kristin Just Quit!
We’re told headlines are supposed to grab your attention. Well, it’s true. Kristin has turned in her two-week notice at her long-time physical therapy job - so she can focus solely on her role at a personal trainer (and COO) of Kennedy Fitness! So while Steph and I (Robert) are both full at the moment, Vicki, Heather, and now Kristin would each be happy to help you (or anyone you know) look and feel your best! Interested? Give her a call at 402-707-9809 to schedule your free consultation today.
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Using Body Fat For Fuel: A Solution
By Heather Miller, RD, NASM-CPT
Weight Loss Happens in the Kitchen
If you read one of my previous articles you learned that the only way to lose weight comes down to this key equation:
Calories In < Calories Out
There is no other way. Weight loss only happens by cutting your intake so that you burn more calories than you eat. To lose weight, we want our bodies to get energy from its fat stores. To get to your fat stores, you have to get past your glycogen stores first. Converting fat into energy is a more complex process that isn’t super-efficient. Glycogen is a form of carbohydrate that is stored in muscle tissue. It is there to be used by the muscles as a quick source of energy. Therefore, your body will go to glycogen first (after circulating blood glucose is used up), which is more easily converted to energy. To get past glycogen and start using your fat stores, you must deplete the glycogen stores in your muscles. How do we do this? By calorie deficit.
Do Macros Matter?
My answer: Yes and No. We can lose weight if we burn more calories than we eat on a consistent basis. The macros really do not matter. However, we can make the reduced calorie eating pattern less uncomfortable by adjusting the macros to increase satiety, preserve lean mass and turn our bodies into fat burning machines! This is done by using a very strategic macro mix that depletes your glycogen stores, shifts the body into fat burn for fuel meanwhile keeping your blood glucose and insulin levels steady. Steady levels mean less cravings and hunger normally triggered by eating large amounts of carbohydrate (especially highly processed carbs) throughout the day.
A Fat Loss Solution: 21 Day Fat Burn Plan
I am happy to announce the launch of a 3-week nutrition plan that utilizes the principles of balanced macros and calorie deficit to produce fat loss. On this plan there are some core habits that will be instilled while you eat healthy, nutrient-dense foods that keep you nourished as your body turns into a fat burning machine!
Habit Installation:
· Eating 6 small meals each day, every 2-3 hours
· Proper Hydration: Drinking 64 oz water/day minimum
· Proper nutrition: eating more whole, unprocessed foods and eating less high salt, high sugar, highly processed foods
· Portion control and tracking food intake
If you are ready to jumpstart your weight loss, this may be the solution you’ve been looking for. Cost of the plan is $375 and includes:
· 21 Day Eating Plan
· Weekly Shopping Lists
· Recipes
· Plan Guide and Recommendations for Success
· Transition Guide
Click here to get started on your journey to a leaner, healthier you!
Editors Note: Heather Miller is a Registered Dietitian, Certified Personal Trainer, and all around wonderful person, whom we’re happy to have on staff. If you’d like to train with her, or consult with her, about your diet, please don’t hesitate to contact her at heather@kennedyfitnessomaha.com today!
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Easy Five-Ingredient Tortilla Pizzas
Ingredients
2 8-inch (20cm) high-fiber, low-carb whole-wheat tortillas
1/2 cup (118ml) low-sodium marinara sauce
1/8 teaspoon crushed red pepper
2 cups (450g) fresh spinach, coarsely chopped
2/3 cup (75g) part-skim mozzarella, grated
Directions
Preheat the oven to 425°F (220ºC). Arrange tortillas on a sheet pan. Bake until lightly browned, 2–4 minutes. Remove pan from the oven.
Carefully flip tortillas. Spread 1/4 cup marinara over each tortilla and sprinkle with crushed pepper over each. Arrange 1 cup spinach on each tortilla and sprinkle 1/3 cup mozzarella over each.
Bake until cheese is melted and bubbly, about 5–7 minutes.
Serves: 2 | Serving Size: 1 pizza
Nutrition (per serving): Calories: 216; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 27mg; Sodium: 539mg; Carbohydrate: 21g; Dietary Fiber: 12g; Sugar: 3g; Protein 15g
Nutrition Bonus: Potassium: 20mg; Iron: 15%; Vitamin A: 63%; Vitamin C: 18%; Calcium: 35%
This recipe courtesy of: MyFitnessPal