1. food and drink
2. food
3. grains and pasta

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In this issue…

Employment Opportunities

Holiday Survival
Tips

Cold and Flu Season Screening

Exercise and
Recipe of the
Month
We are bracing
ourselves for bitter cold
and the long nights
ahead. Stay in good
health this holiday season with these great
Holiday Surviavl Tips:
1. Get zzz’s
2. Work up a
sweat the
morning of social gatherings
3. Bring healthy
dishes to pass to
parties
4. Limit Alcohol
www.ptwithkt.com
5. Don’t let foods
touch each other
on your plate
6. Don’t go back for
seconds
7. Plan
ahead to reduce
stress
8. Remember good
hygiene
(507) 990-3844
9. Take a multivitamin
10.Hire a personal
trainer
Remember that the holidays is a great time for
giving the gift of health.
Ask one of our team
members what you could
give to your loved ones by
purchasing a gift card
from Personal Training
with KT.
Happy Training,
PT with KT Team
Employment Opportunities
We are in search of new team members to fill the following roles at one or all of our locations.
FT/PT Massage Therapist
We are looking for someone licensed and educated to fill our massage therapist role at the Kenyon
Workout 24/7 Gym and some hours in Rochester. Requirements: Credentials allowing for the practice
of massage therapy in the state of Minnesota, excellent verbal and written skills, highly motivated to
work alone and with a team, capable of managing time independently, and excellent customer service,.
PT Personal Trainer
We are looking for a Certified Personal Trainer with an education background in Fitness, Nutrition, or
a similar subject. Requirements: Certification for Personal Training, CPR/AED Certified, excellent verbal and written skills, highly motivated to work alone and with a team, capable of managing time independently, and excellent customer service
1. Lie on your back holding an 8- to
10-pound dumbbell in both hands.
2. Lift your legs until they're perpendicular to the floor and extend
your arms, keeping the dumbbell
directly over your chest (A).
3. Without moving your legs, lift
your chest and shoulders off the
floor and try to touch your feet
with the dumbbell (B). Do 15 to
20 reps.
Perfect Form Avoid bending
your knees and try to lift your
chest and shoulders higher with
every rep.
Ingredients

2 cups (6 oz) uncooked rotini pasta (use
brown rice pasta for gluten free)
 2 tsp oil
 1 1/2 cups onions, finely chopped
 1 garlic clove, finely chopped
 1 lb lean ground beef (95% lean)
 3/4 tsp salt
 1/2 tsp black pepper
 2 tbsp tomato paste
 28 oz diced tomatoes
 2 tbsp Dijon Mustard
 2 cups reduced fat grated cheddar
cheese
1/4 cup chopped dill pickles
Directions
Preheat the oven to 350 degrees. Spray a 9 x 13 inch
baking dish with cooking spray. In a large pot of boiling
salted water, cook the pasta according to the package di-
rections for al dente and drain well.
In a large skillet, heat the oil over medium-low
heat. Add the onions and cook until soft, about
5 minutes. Stir in the garlic and cook for 30
seconds. Stir in the beef and cook until
browned; season with salt and pepper. Stir in
the tomato paste, then add the tomatoes and
mustard. Let the mixture bubble gently until it
is slightly thickened, about 2 minutes.
Toss the meat mixture with the pasta and
spread it into the prepared dish. Top with the
cheddar and bake until the cheese is melted,
about 15 minutes. Sprinkle the chopped pickles over the top and serve. Makes about 9 cups.
Servings: 9 • Size: about 1 cup • Old Points: 6 •
Weight Watchers Points+: 7
Calories: 261 • Fat: 9 g • Protein: 21.5 g • Carb: 21.5
g • Fiber: 2 g • Sugar: 3 g
Sodium: 468.5 mg
November Yoga Options
Keep your body limber, strong and open with the wonderful benefits of yoga! It’s so much fun, feels
amazing and brings new vitality to your whole body! We welcome all shapes, sizes and abilities! We
will be offering a shortened yoga session for November due to my family trip to Hawaii! Two weeks
is still better than none though! We’ll be meeting the first 2 Tuesdays and Fridays in November. To
sign up go to www.personaltrainingkt.comand use the mind/body scheduler to reserve your spot!
Class Dates and times:
Tuesday November 4th and 11th at 6:30pm
Friday November 7th and 14th at 9:15am
Looking forward to practicing yoga with you again!
Peace,
Chersten
Cold and Flu Screening
As we enter into the colder months, make sure your immune system is in top shape to combat any of
the nasty bacterial and viral bugs going around. With BioEnergetic Testing you can find out what
nutrients you may be lacking or bugs you may have crossed paths with. Most importantly, find out
what supplements and remedies you need to stay healthy during this cold and flu season!
There are only a few openings left for this screening next month with our Natural Health Practitioner, Samantha Stupak.
On November 18th in Kenyon there is a 10:30 am, 12:00 pm, and 3:00 pm still available.
On November 19th in Rochester there is a noon and 2:30 pm appointment still available.
If you’d like to reserve one of these appointments please call 612-812-9121.
Katie Burdick
Samantha Stupak
Owner, Personal Trainer,
Group Fitness Instructor, &
Nutrition Specialist
Certified Natural Health Practitioner
507-990-3844
612-804-1171
[email protected]
[email protected]
Caitlin Anderson
Chersten Keillor
Personal Trainer, SrFit Specialist, AFPA Nutrition and Wellness
Consultant, Group Fitness Instructor
Certified Wellness Coach,
Certified Yoga Instructor
507-282-2747
507-259-0480
[email protected]
Phone: 507-990-3844
E-mail: [email protected]
www.ptwithkt.com
Personal Training with KT is a unique one-to-one personal
training business that offers individuals personalized training programs and nutrition counseling from certified professionals. With a positive support system, our trainers
guide and motivate our clients to their health and fitness
goals. Along with outstanding results, our clients benefit
from a remarkable learning experience.
“No Problems, Only Solutions”