November 2022 Newsletter
November Video Tip Clip: Spin Classes!
With late fall upon us, and winter looming on the horizon, your ability to run or bicycle outside is likely diminishing (even though it’s absolutely gorgeous today). Don’t let the coming cold temperatures and snow derail your cardio. Treadmills and TVs get along like two peas in a pod - and spin classes can go a long way to avoiding boredom while you’re inside too!
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Happy Halloween (Yesterday)
Last month we celebrated Kennedy Fitness’s 15-year anniversary. This month we’re giving thanks for our newly-refreshed class schedule at CMG, and a brand-new business that we’ll be working with (starting today) here in Omaha! With more new corporate clients scheduled to start in January, we’re definitely counting our blessings as we inch closer to winter this year.
What’s not as good, historically, is the amount of “sweets and treats” that are typically thrust upon us (you) as we progress from Halloween to Thanksgiving, Christmas, New Year’s, Valentine’s Day, and Easter. In fact, it seems as though we’re all SUPPOSED to gain 10 pounds before summer! That’s NOT good. So now’s the time to celebrate smart - and fight hard! But how can one stay motivated as the days grow short and cold?
Stay Consistent - Schedule your time at the gym, and don’t skip!
Keep it Fresh - Vary your equipment, pace, intensity, etc.
Make Friends - Participate in group classes and push each other along the way!
Eat Good - Minimize those sweets, and maximize healthy foods!
Just think: If you avoid gaining weight over the holidays, you can make some other sort of New Year’s resolution and focus your energy on doing something new and exciting - rather than trying to undo the effects of the pie you knew you shouldn’t have been eating in the first place!
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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Pumpkin Pie Oatmeal
Ingredients
2 cups (490 grams) low-fat milk
1 cup (240 grams) water
2 1/2 cups (200 grams) uncooked quick oats (certified gluten-free, if necessary)
1/4 cup (60 grams) canned pumpkin puree (certified gluten-free, if necessary)
1 teaspoon vanilla extract
1/4 teaspoon salt
1 1/2 teaspoons pumpkin pie spice
2 tablespoons honey
NOTE: No pumpkin spice? No problem! Add 1 teaspoon ground cinnamon and 1/2 teaspoon ground nutmeg to the oatmeal instead.
Directions
In a saucepan, combine milk and water and heat over medium-low heat for 2–3 minutes. Add oats, pumpkin puree, vanilla extract, salt and pumpkin pie spice to the pot, then stir until well combined. Allow the oatmeal to simmer for 2–3 minutes.
If the oatmeal is too thick, stir in a tablespoon of water at a time until it reaches the desired consistency.
Add honey, and stir. Enjoy!
Serves: 4 | Serving Size: 1 cup oatmeal (230 grams)
Nutrition (per serving): Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g
Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21%
This recipe courtesy of: MyFitnessPal