October 2020 Newsletter
October Video Tip Clip: Undesk Your Body® Sample Class
In addition to personal training, we also instruct group stretching and exercise classes for various businesses around the Omaha metro. Up until the coronavirus pandemic, our instructors would actually go to these businesses and conduct in-person classes on-site. These days we’ve adapted to offer Yoga and Undesk Your Body® classes virtually, by providing our corporate clients with a private YouTube link to classes filmed for their staff to use whenever and wherever is convenient for them. We’ve put this video together to serve as a sort of sample class, so prospective businesses can get a better idea of what online Undesk Your Body® classes are like. Please feel free to participate in this 10 minute sample class…and by all means, please let us know if you’d like us to provide these classes for your office staff!
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Autumn Training & Nutrition
By the end of this month, our children will (hopefully) be dressed as little ghosts and goblins, out trick ‘r treating, or at least doing SOMETHING to celebrate Halloween. We’ll also be just a few days away from the upcoming Presidential election. But that will all be then, and this is now. Right now we’re just over a week into autumn. While most folks might just refer to this time of year as “fall,” I tend to say “autumn” whenever I stop to think about it, because it’s always been my favorite time of year…and gosh darn it, saying “autumn” just sounds prettier!
As beautiful as the foliage can be this time of year, nutrition can get pretty ugly! Obviously there’s all the Halloween candy, but autumn also brings pumpkin bread, apple pie, and so many other delicious treats either associated with harvest, Thanksgiving, or football season in general.
On the other end of the nutrition spectrum, there’s Kennedy Fitness’s own NASM CPT, Brady Oakey. Brady has trained so hard and eaten so clean for so long now, preparing for his first natural body-building contest…which is now just over one week away (Oct. 10th, in Houston, TX)! If you haven’t seen him with his shirt off lately, he looks incredible! We all wish him luck and look forward to seeing the award that, although I’m sure he’ll have steep competition, we all feel he’s very deserving of.
But you don’t necessarily have to train as hard or eat as perfectly as Brady, to feel your best this time of year. Between now and Halloween, I challenge you to consciously say “No” to the temptations of Halloween candy; and to walk at least 30 minutes each and EVERY day. If you do these two simple things, I’m sure you’ll find your waist is smaller, and your smile is bigger, by the time those little ghouls come knocking on your door!
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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Slow-Cooker Turkey Meatballs
Ingredients
For the meatballs
1 tablespoon olive oil
1 pound (454g) ground turkey
1/2 cup (45g) plain breadcrumbs
1/4 cup (25g) Parmesan cheese, finely shredded
1/4 cup (4g) Italian parsley, finely chopped
1 large egg, lightly beaten
1 large garlic clove, finely grated
3/4 teaspoon kosher salt
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
For the sauce
2 large garlic cloves, thinly sliced
2 large sprigs fresh basil
2 (28-ounce/1,600g) cans crushed tomatoes
1/2 teaspoon onion powder
1/2 teaspoon crushed red pepper
Kosher salt, to taste
1/2 bunch lacinato kale, stemmed and chopped
1 (15-ounce/439g) can chickpeas, rinsed and drained
1 tablespoon unsalted butter
Optional garnishes
Basil leaves, torn
Parmesan cheese, freshly shredded
Crusty bread
Directions
To make the meatballs, drizzle the olive oil in the bottom of a 6–8-quart slow cooker.
In a large bowl, gently combine the meatball ingredients. Using your hands or a 1 3/4-inch ice cream scoop, portion out the meatballs and arrange in the bottom of the slow cooker. You should have about 12 meatballs.
To make the sauce, scatter the sliced garlic and basil sprigs over the meatballs, then pour the crushed tomatoes over the top. Add the onion powder and crushed red pepper and season with salt. Do not stir.
Cover the slow cooker and cook on high for 4 hours or on low for 6–8 hours, until the meatballs are cooked through. Gently stir in the kale and chickpeas and cook on high for 30 minutes, or until the kale is wilted. Stir in the butter until melted and season the sauce with salt, if needed.
Ladle the meatballs and sauce into four shallow bowls. Garnish with torn basil leaves and freshly shredded Parmesan cheese, if desired. Serve right away, passing slices of crusty bread to mop up the sauce.
Serves: 4 | Serving Size: 3 meatballs, plus 1 cup of sauce
Nutrition (per serving): Calories: 491; Total Fat: 22g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 804mg; Carbohydrate: 42g; Dietary Fiber: 12g; Sugar: 13g; Protein: 38g
This recipe courtesy of: MyFitnessPal