September 2020 Newsletter
September Video Tip Clip: Mackinac Island Bicycling Tips
Kristin and I recently decided to socially distance ourselves by packing our boys up in our minivan and driving 14 hours up to Mackinac Island, MI. While we were there, I went for a quiet morning jog, before the other tourists started swarming main street, and felt inspired to talk a little bit about outdoor bicycling techniques. Check out the video above…and definitely check out the island if you’re ever in northern Michigan!
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The Changing Tides of Life
Deciding to make the most of 2020, our family recently took a last-minute vacation up to Mackinac Island. Between the carriage rides, fort tours, restaurants, and shopping, we decided to go for a bicycle ride around the island. The east shore was so remarkably clear and peaceful, Lake Huron looked like an image you’d see on a postcard from the Bahamas. But by the time we made it to the west side of the island, the winds coming in from across Lake Michigan were tossing waves up over the narrow strip of beach, splashing us as we peddled along the road. What a difference a few minutes, and a simple change of location can make!
Like the changing tides of the oceans and great lakes, the tides of our own lives can change, often in an instant. For example, at this time last year, none of us would have guessed we’d spend the better part of 2020 social distancing due to this corona-virus. Personally, this changing tide brought with it not only a disruption to our personal training business, but also a decreased ambition in my home gym. Try as I might, I just couldn’t muster the give-@-$h!t to put in a solid workout while self-quarantined. On the other hand, I found myself yearning to get out of house so badly that I logged MANY, MANY miles of outdoor jogging around Elkhorn. In fact, I did so much cardio between mid-March and early August, that I managed to shave 6 minutes off the same 4-mile route!
No matter our age, or circumstance, we’ll all experience changes in the tides of our lives from time to time. Some may seem like a cool breeze on a warm summer night, gently lapping the water against your feet as you enjoy the sunset. Others may feel more like the hurricanes blowing into our southern states last week! But just as they’ll surely rebuild water and wind damaged buildings, you can choose to adapt to the tide by eating better, switching up your routine in the gym, or by getting outside and enjoying the sights, sounds and smells of outdoor walking, jogging or bicycling. You can’t always control what life is going to throw at you…but you CAN control how you choose to deal with it!
Yours in health,
Robert Kennedy
President & CEO
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Blueberry Oat Muffin
Ingredients
1 cup (120g) plus 1 tablespoon all-purpose flour*
1 cup (80g) old-fashioned rolled oats
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 large egg
1 cup (225g) plain Greek yogurt
1/4 cup (80g) honey
2 tablespoons (24g) coconut palm sugar (optional)
1/4 cup unsweetened almond milk
2 teaspoons vanilla extract
1 cup (140g) blueberries, frozen or fresh
Directions
Preheat oven to 350°F (176°C), and prepare a muffin pan by coating the cups with cooking spray or greasing them with oil. Set aside.
In a large mixing bowl, combine 1 cup of the flour with the oats, baking powder, baking soda, cinnamon and salt. Set aside.
In a separate bowl, beat the egg until it becomes slightly frothy. Whisk in the yogurt, honey, sugar, almond milk and vanilla, mixing until well-combined.
Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries with 1 tablespoon of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
Divide the batter evenly among the 12 muffin cups, filling almost to the top. Add a sprinkle of coconut sugar, if desired.
Bake for 20–22 minutes, or until the tops of the muffins are firm to the touch and a toothpick inserted into the center comes out clean. Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely.
Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.
*You can also use a mix of all-purpose and whole-wheat flour or sub oat flour, but the texture will be slightly denser and moister.
Serves: 12 | Serving Size: 1 muffin
Nutrition (per serving): Calories: 134; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 86mg; Carbohydrate: 28g; Dietary Fiber: 1g; Sugar: 13g; Protein: 5g
Nutrition Bonus: Potassium: 234mg; Iron: 6%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 9%
This recipe courtesy of: MyFitnessPal & Running with Spoons