September 2022 Newsletter
September Video Tip Clip: Kids’ Promo
Our boys decided to film a Kennedy Fitness promo video. They asked if we could please post in online - and well, gosh darn it - it is pretty cute (but we’re biased). Anyway, while we’re going to have to work with Parker to perfect his form on that deadlift-to-upright row, Caleb offers good advice when he says, “If you want to get stronger: Go to this!”
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Back to School & Back to Basics
Welcome to the first month of the year that ends with “ber.” I wouldn’t say its cool enough outside to say “Brrr, I’m chilly.” yet - but it’s coming soon! Yes, the worst heat of the year should be behind us now. I’ve already seen everything from Halloween costumes to Christmas decorations popping up in stores. And, of course, the kids are back in school!
On that note: With the kids back to school, perhaps there’s more time available in your day to make yourself (and your fitness) a priority. But where to start? Cardio? Free weights? Machines? Maybe suspension training, or some sort of a group class? Maybe keep it simple. Let’s go back to the basics!
Push-ups, pull-ups, sit-ups, and squats are classics for a reason! If you have trouble with any of these moves, we’ve got lots of back-ups. Chest presses, rows, planks, and leg presses (for example) could accomplish all the same things - while working around potential injuries or other limitations. So start your day out right and come see us at Common Ground after you drop off your young ones. While they build their minds and earn good grades, YOU can build your body and earn a new pair of skinny jeans!
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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Baked Cauliflower Mac and Cheese
Ingredients
For the sauce
1 small head cauliflower, separated into small florets
1 medium yellow onion, chopped
3 cloves garlic, peeled
Kosher salt
1 cup (102g) white cheddar cheese, shredded
1/4 cup (10g) Parmesan cheese, finely grated
For the filling
1 medium head cauliflower, separated into small florets
2 tablespoons olive oil
Kosher salt and freshly ground black pepper, to taste
2 cups (175g) whole-wheat pasta, such as fusilli or rigatoni
For the topping
1/2 cup (45g) panko breadcrumbs
2 tablespoons Parmesan cheese, finely grated
1 tablespoon olive oil
1/2 tablespoon fresh thyme leaves
1/2 teaspoon lemon zest, freshly grated
1/2 teaspoon flaky sea salt or 1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Directions
For the sauce: In a large pot, combine the cauliflower, onion and garlic. Cover with water and season with a generous pinch of salt. Bring to a boil, then reduce the heat to low and simmer until the cauliflower is very tender, about 15 minutes. Drain the cauliflower, onion and garlic, reserving the cooking liquid.
Scrape the vegetables into a blender. Puree until smooth, gradually adding the cooking liquid until you reach your desired consistency. Add both cheeses and puree until smooth. Season with salt.
Preheat the oven to 450°F (230ºC). On a large rimmed baking sheet, toss the cauliflower florets with olive oil. Season with salt and pepper. Bake the cauliflower, tossing once, until crispy and browned, about 20 minutes. Reduce the oven to 400°F (200ºC).
Grease an 8- or 9-inch square baking dish. In a large pot of salted boiling water, cook the pasta until just shy of al dente (it continues to cook in the oven). Drain well and return to the pot. Add the roasted cauliflower and 2 cups of the sauce. Gently toss to coat and season with salt and pepper. Scrape the filling into the prepared baking dish. Spoon the remaining sauce on top and spread in an even layer.
For the topping: In a small bowl, combine all of the topping ingredients. Scatter the breadcrumbs over the mac and cheese and transfer the baking dish to the oven. Bake at 400°F (200ºC) until the mac and cheese is heated through and the top is golden brown, about 10 minutes.
Serves: 4 | Serving Size: About 2 cups
Nutrition (per serving): Calories: 464; Total Fat: 23g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 686mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 5g; Protein: 19g
This recipe courtesy of: MyFitnessPal