The Fit Skool | by Kelly

January 13, 2015
by Kelly @ The Fit Skool
2 Comments

Paleo Pumpkin Pancakes

Last Saturday I woke up feeling ambitious, awake, and hungry. That only means one thing… a big breakfast!

I am the breakfast queen and I would never skip my favorite meal. I was in the cooking mood so I whipped up some Paleo Pumpkin Pancakes. I had 3 cans of pumpkin in my panty so I figured I should probably try to use some up.

These pancakes came out great! Plus they are healthy, tasty, and filling. We all loved them, even little miss Ava.

PALEO PUMPKIN PANCAKES

INGREDIENTS:

2/3 almond flour

2 eggs

1/2 cup pumpkin

1/2 tsp pumpkin pie spice

1/2 tsp cinnamon

1/4 tsp baking powder

1 tbsp honey or maple syrup (optional: I didn’t use it!)

DIRECTIONS:

Combine all ingredients in a large mixing bowl. Heat coconut oil in a pancake pan and spread evenly.. or use baking spray. Scoop out mixture onto the pan. This recipe makes about 5 pancakes.

I added a few mini chocolate chips to a couple of the pancakes and they were delicious! Also, If you don’t have pumpkin on hand or you don’t like pumpkin, you could easily use mashed bananas as a substitute!

Enjoy

Have you ever had almond flour before? If Yes, what is your favorite recipe

Pancakes or Waffles??

January 12, 2015
by Kelly @ The Fit Skool
2 Comments

Weekend Recap & Group Power Launch

I hope you all had a wonderful weekend! Mine revolved around family time and it was super relaxing.

Here is a Photo Recap of the weekend:

Friday we got several inches of snow and both Cooper & Ava had some fun outside in the afternoon.

I made a super delicious & healthy breakfast Saturday with Paleo Pumpkin Pancakes (recipe to come this week)

Who doesn’t love bacon???

I did a workout at home Saturday. I had no desire to head to the gym, sometimes I like working out at home by myself with no one around!!

I did the Insanity Asylum Day 1 body weight workout. It is super challenging and only 25 minutes. After I finished I had a burst of energy so I tackled some more pull ups. I complete 5 sets.. this time the repetitions were a bit different. Set #1: 2 reps Set #2: 7 reps Set #3: 5 reps Set #4: 4 reps Set #5: 3 Reps

My arms were very tired and my shoulders were so tight so I decided to treat myself to a 10 minute chair massage at a local salon. I highly recommend it. I walked out feeling like a million bucks and I didn’t have to spend a lot!

In the afternoon my family came over to watch the Patriots game with us. We made a big chili and had some delicious food.

Ava wore a Patriots dress for the game and I wore my jersey. This was the first time we wore matching outfits.

The Patriots won.. so we will be sure to dress up again next weekend

Sunday morning I attended my co-worker Michelle’s Group Power class. We are launching the new workout this week and she was the first to teach it!

Now it’s my turn to teach the new Group Power workout this morning. I don’t know why I’m nervous but I guess it is good nervous feeling!! I’m sure I will be wiped after this class, there are a lot of pushups and my arms are slightly sore going into it.

What is something fun you did this weekend?

Do you watch playoff football?? If so who are you rooting for?

January 9, 2015
by Kelly @ The Fit Skool
2 Comments

Increase Your Pull Up Strength

So yesterday I decided to work on some pull-ups. I got in several great workouts this week so I was kinda questioning why I felt like working out again, but I was feeling good so I went with it. As you may know one of my goals (new years resolutions) is to get stronger and complete more Pull Ups.

Obviously I need to make extra time to increase my back strength so I decided to whip out the Pull Up Bar and complete a short workout before my Boot Camp class last night.

I did a jumping pull-up with a slow descend (as slow as I could go) my release was super slow for the first set… and by the last set I felt like I couldn’t hang on anymore. I guess that’s the point right?

(This is a picture of me slowly starting to descend)

After my first set I texted Marc.. even I need motivation sometimes.

It was the PUSH that I needed to continue through the pain.

So needless to say, I got in a great back workout but after my boot camp class my arms were SHOT.

I literally couldn’t lift them up!! “Mission Accomplished,” I guess!??!!?

I even managed to snap a picture of Marc working on his Pull ups. He makes them look SO much better

This workout is great for anyone who would like to increase their Pull Up Strength. If you are curious here is the workout:

Pull Ups with slow release.

Set #1: 5 repetitions

Set #2: 4 Repetitions

Set #3: 3 Repetitions

Set #4: 2 Repetitions

Set #5: 1 Repetition

That last rep was tough and I think I deserve a day off from exercise today! I actually attempted to do some pull ups this morning and you know what…. my arms wouldn’t function. There’s a sign right there not to do anything.

Oh and there’s snow outside so that’s another reason to rest!

I am super pumped it’s Friday. Tonight I am going to an 80’s Concert to celebrate one of my best friend Megan’s 30th Birthday. I am looking forward to a night out with Marc and all of our friends!!

HAPPY FRIDAY

What do you have planned for the weekend?

Are you good at Pull ups?

January 8, 2015
by Kelly @ The Fit Skool
4 Comments

Easy Frittata Squares & Test Kitchen recipes

I thought this week would drag along after our holiday time off, but my week has flown by!! Marc and I were able to get a lot of cooking in this week, and we love having a fridge full of food choices

I made these veggies frittata squares on Sunday and I am so happy I did.

They were a great snack to have on hand mid morning after training, and Ava loved them too. It takes no skill and little time to make these.

An added bonus….Eggs are packed with protein, good fats, and vitamins!! They are so versatile and can be eaten for breakfast, snacks, lunch or dinner!

Easy Veggie Fritatta Squares

7 eggs

2 Tbsp Milk of choice (I used whole milk)

1 cup Baby Spinach

6 Cherry Tomatoes, sliced

1 Tbsp Cheddar Cheese (optional or you could use more)

Directions: Whisk together eggs and milk in a bowl. Spray a baking dish with olive oil spray. Add in 1/2 of egg mixture, sprinkle in the spinach and tomatoes, add remaining egg mix, and sprinkle cheese on top. Bake at 350 degrees for 16-18 minutes or until cooked through.

They are great right out of the oven, on a piece of toast, with a salad, or even served cold right out of the fridge (yes I am lazy sometimes and eat them cold!).

If you aren’t a fan of spinach or tomatoes, you could substitute broccoli, peppers, mushrooms or any veggies you like!

Speaking of recipes… last night Marc and I were trying to think of some healthy nighttime snacks to make. I usually get hungry around 830pm and I’m always looking for something tasty to eat. We tried out a Healthy Protein Apple Crisp recipe.

It was pretty good… I mean we ate the whole thing so it had to be PRETTY good, but it needs a little tweaking! Maybe more butter??

I will be sure to share it with you guys once we really approve

Do you try out your own recipes?

What is your favorite night time snack?

January 7, 2015
by Kelly @ The Fit Skool
7 Comments

WIAW: Lots of Protein

Now that it’s Wednesday I am really appreciating being back to a schedule. I feel back on track with EVERYTHING. My food choices have been consistently healthy and I am making a conscious effort to plan ahead so I don’t get in any food jams.

I am linking up with Jenn to share WIAW (What I ate Wednesday.. aka Yesterday) Here is my food journal!

I woke up and literally wanted to roll over and not get up. Usually I pop right up but for some reason it was so dark and my bed felt like it needed me to stay a little longer. Well that didn’t happen, I looked at my phone quick and then realized I better get up before the Princess needs my attention.

I whipped up 2 eggs, 1 egg whites, mushrooms, spinach, in coconut oil and had 1 piece gluten free toast with it. I also ate a few pieces of pineapple. YUM. I could eat this meal every day.

Around 10 am I was ready for a snack! I had a piece of my Frittata, a banana, and a big old scoop of peanut butter. I didn’t eat them all in 1 sitting it was kind of spaced out.

I was super thankful to have lunch all ready to go. It was leftover Roasted Chicken with potatoes, onions, celery, parsnips, and carrots that we cooked on Sunday. I wish this bowl was bigger. Although it may not look appetizing, it was DELICIOUS. I also had a granny smith apple.

My afternoon snack was a little late.. and I didn’t have much time to think about a snack so I made a Casein protein shake with almond milk (I didn’t use a full scoop of protein).

My Pre-Boot camp dinner was Chicken Sausage & Peppers over brown rice with a side salad. Seriously the salad was so simple but I could have eaten 3 bowls.

I managed to snap this picture of Cooper before I left for class. He has a Snow-Stache. I can’t blame him for enjoying the pretty snow.

Boot Camp was a sweaty one and we all worked so hard. I love this group and I think by the end of the workout they all hated me but I know it was worth it!! Right guys?

To refuel I had 1/2 of a Chocolate Quest Bar & popcorn that Marc and I made. I needed a salt fix and this did the trick!!

Now it’s time to get to work! Happy Hump day

What is your favorite meal?

Is your eating back on track now that your schedule is regular?

January 6, 2015
by Kelly @ The Fit Skool
2 Comments

Trainer Tip Tuesday #10: Take your Warm-Up seriously

Warming up before exercise may seem tedious but to me it is the most important part of a workout. It prepares the body for physical activity.

This morning at 7am it was 18 degrees, which makes it even more crucial to get the body warm before exercise. I spent a little extra time with my first client making sure she was really warm before we got into lifting weights.

I know for myself I need at least 5 minutes of warm-up. if my body isn’t fully warm, I cannot perform exercises to my full potential. Some people may need 10-15 minutes to warm-up, but I think it is important to listen to your body.

Some people jump right into their workouts without doing a Warm-Up or only taking 1-2 minutes to warm-up and it scares me. Even if you are short on time you need to take your warm-up seriously. You increase your risk for injury and pulled muscles if your muscles aren’t ready for exercise.

Tips for a better Warm-up:

Incorporate 5-15 minutes of warm-up time to your workout
Choose at the minimum 5 minutes to do low intensity cardio (treadmill, bike, elliptical, or light calisthenics)
Take another 5-10 minutes to do some light stretching.
Once your body and muscles feel prepared, begin your workout!

For more tips, check out the links below!

Trainer Tip #9 Keep your muscles confused

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6 Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

Do you do a warm-up before your workout?

Have you ever injured yourself from not being warmed up properly?

January 5, 2015
by Kelly @ The Fit Skool
3 Comments

Eating Healthy & Food Prep

I hope 2015 is off to a great start for you! We enjoyed our long weekend as a family and spent a lot of time relaxing and getting our house organized from the Holidays.

I naturally choose to eat healthy day in and day out, but after several indulgences over the last 2 weeks I made a conscious effort this weekend to eat lots of healthy food.

I was able able to make several trips to the gym this weekend. I did a boxing workout friday, an elliptical cardio workout

and I also practiced the new Group Power workout with my co-worker Michelle.

By the end of the weekend I was sore!!

Yesterday while making breakfast for Marc and Ava, I decided to whip up a quick Frittata with eggs, spinach, tomato, and a little sprinkle of cheddar cheese. I figured this would be a great mid morning snack to have on hand throughout the week. I am a huge egg lover so I don’t know how long they will last, but hey at least I have a healthy snack planned.

I also had a genius idea to roast a big chicken in the oven… We placed it on top of an assortment of veggies (parsnips, carrots, sweet potatoes, white potatoes, & onions) It really was GENIUS! the veggies soaked up some of the delicious juice from the chicken and they were so good I couldn’t stop eating them!

Ava loves chicken so this will be great to have ready for the week

If veggies aren’t prepared and easily accessible I will most likely not eat them. I need them right in front of my face. How about you guys?

Anticipating this week would be crazy with a full week of work, I also cooked up some Chicken Sausage & Peppers. It will definitely be nice to have a dinner all ready to go when I have to teach class at night. It makes my life so easy!!

I haven’t done food prep like this in a while, but it put a huge smile on my face thinking about how I can kick my feet up after work and not have to worry about cooking dinner or planning lunches and snacks for at least the beginning of the week

I hope you have a great day.. I am off to teach my usual Monday morning Group Power.

Do you food prep?

What is a meal or snack you enjoy having on hand in your fridge?

January 2, 2015
by Kelly @ The Fit Skool
2 Comments

Crunchy Chicken Recipe & Getting back on track

What day is it?????? I thought yesterday was Friday, I am so thrown off!!!

Seriously I have no complaints, it is making the holiday weekend extra long but I am definitely all out of wack. Do you feel the same?

As much as I am enjoying all the friend & family time I can’t wait to be back to a schedule next week.

Yesterday we had a New Year’s Day brunch at a friends house which was a lot of fun. Both Cooper & Ava were invited which is very rare they both get invited to a party so it was nice to see them both playing and entertaining each other. In the evening we headed to our neighbors for another small get together. I didn’t take any pictures. I actually left my phone behind and enjoyed the day. Its fun to live in the moment sometimes and I definitely did.

It seems like the holidays are 3 weeks long with fun plans day after day. I’m guessing it seems extra long because of how the holidays fell this year. If New Year’s Eve was on the weekend we would probably all be back on track and focusing on those New Year’s Resolutions.

Anyways… even if you haven’t started eating right and getting to the gym, you can start today or tomorrow. Don’t get discouraged!!

Marc and I ate super healthy yesterday. I loved it and it felt good to kick the junk to the curb. For dinner we decided to make a chicken recipe from Ina Garten’s cook book “FOOLPROOF”.

Let me tell you… this was the CRUNCHIEST chicken I have ever had.

I loved that part of it. It also had a tanginess to it which I am not used to, but I still enjoyed it.

Here is the recipe. It was super easy which you know I am all about! We baked it at 350 for about 40 minutes.

I will definitely make it again!

Do you have any fun plans this weekend?

Are you thrown off by the long holiday weekends?

January 1, 2015
by Kelly @ The Fit Skool
2 Comments

Happy New Years 2015!!

I hope you all had a safe and Happy New Year!! In case you missed my post on New Years Resolutions that stick… you should check it out.

We didn’t have a wild & crazy New Year’s Eve.. it was very low key which is what we wanted after a short but busy work week.

Don’t I look sleepy??

I can’t believe I got this New Year’s eve kiss picture with Cooper. I honestly don’t think I have a picture with me kissing Cooper and he’s 2 and 1/2 yrs old. If I do have one, this is way better. He actually cooperated for the picture.

I was pretty excited about this.

SO….I’m sure like everyone else you are thinking about making BIG changes this month or maybe this year.

It is only natural to think that way. I have decided to take it day by day. I am going to focus on eating healthy and being happy.

I will leave you with this picture.

This was too funny not to share with you!!

Happy New Years!

What did you do for New Year’s Eve?

Any good resolutions?

December 31, 2014
by Kelly @ The Fit Skool
2 Comments

WIAW: Gearing up for New Year’s

Today is my last day of work for the week, it kinda feels weird to be honest. I will take the break though because January is a full blown month of working hard with health & fitness… all my clients are ready to bust their butts!!

Here is my food journal from yesterday. Thanks Jenn for hosting another lovely WIAW (What I ate Wednesday).

Yesterday was a day of hunger for me. I probably could’ve eaten all day long if I let myself! Have you ever had one of those days?

Breakfast started with a cup of coffee and then 2 eggs served on top of spinach and mushrooms with a piece of oat toast. YUM.

After training I had a banana

and a bowl of oatmeal and peanut butter. Peanut butter and oats are great together!

Thank goodness for leftovers because today I was go go go and not having to think about food made it so much easier. Lunch was leftover blackened salmon, green beans, and a white potato.

In the afternoon I practiced the new Group Power workout that we are launching in a week. I was a little hungry after and had a greek yogurt with granola and strawberries. This was a bad picture, I already mixed everything together and then I realized I forgot to snap a pic.

Dinner was thrown together quickly. Roasted Chicken, Broccoli, Baked Sweet Potato, and a veggie pancake. We all, including Ava loved the veggie pancake.

After a great Boot Camp workout in last nights class I decided to try out the new Quest Protein Potato chips.

I had a handful and I thought they were good. They are light and salty which was my kind of snack but I just wasn’t feeling it and decided I wanted something else.

Marc made me some pan fried plantains in Coconut oil. This definitely won. It totally hit the spot!!

That’s about it for my WIAW post!!

Ava’s ready to Rock for New Years

I hope you all have a safe and HAPPY NEW YEAR!!!

Do you have any fun New Year’s Eve plans? or will you be asleep before the ball drops?

What is something yummy that you ate yesterday?