The Fit Skool | by Kelly

February 25, 2014
by Kelly @ The Fit Skool
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Quick Pumpkin Oats

I am so glad I posted about getting more sleep yesterday.. I think Ava took the hint and broke her record last night with 8 1/2 hours straight.. Wow I was so impressed. I must admit that I was a little nervous and checked on her to make sure she was okay but I think she’s turning into a sleeper and I have zero complaints about that.

This morning I made some Pumpkin Oats. I had a leftover can of pumpkin in the fridge that I didn’t want to waste so I whipped up these delicious oats. It look literally 2 minutes!

Talk about simple, there’s only a handful of ingredients and you can definitely substitute different kinds of nut butters or milk to change the flavor. I am going to try out some protein oats later this week!!

Quick & Easy Pumpkin Oats

Ingredients:

1 tablespoon pumpkin

1 teaspoon almond butter (or peanut butter)

1/3 cup vanilla almond milk (or skim milk)

1/3 cup of oats

a shake of cinnamon spice and a shake of pumpkin pie spice

Directions: Mix all ingredients in a microwave safe bowl, microwave for 1 minute and 15 seconds (I like my oats thicker) Add a drizzle of honey, some nuts, or even some yogurt, and enjoy!

if you like your oats a little thinner you can add more milk.

You can also top with some fruit!

Have a great day!

February 24, 2014
by Kelly @ The Fit Skool
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Getting more sleep!

Do you get enough sleep? Or do you wake up tired and want to hit snooze a million times?

Sleep when the baby sleeps doesn’t always work!!

… and in this case when the dog sleeps.

At least Ava thinks it’s funny!

I haven’t been able to control my sleep for the last 3 months so I have no choice.. it is all up to MISS AVA!! I am happy to say that last night she slept for 7 hours 15 minutes! Woohoo… and yes I count the 15 minutes. They all count! She has been sleeping longer stretches at night for the past week and I am keeping my fingers crossed that we are turning the corner here.

Since having a baby, I cherish any sleep I get! I really haven’t had an issue getting up with her when she needs to in the middle of the night but I would be lying if I said I didn’t enjoy these longer stretches.

Getting better sleep has increased my energy, my productivity and my overall happiness!

This morning we were up at 530am …not bad.. and after I fed Ava, I actually had time to sit down and eat a quick breakfast. Scrambled eggs with mushrooms, peppers & onions. It was delicious

Although I didn’t need the coffee to wake me up, I enjoyed an Iced French Vanilla coffee.. it was a nice treat!

After breakfast I headed to work. I love training and it feels good to be back! This afternoon I have my first physical therapy session and I am looking forward to it. I am excited to get some feedback on my progress.

Question of the day: Are you getting enough sleep? if you aren’t, why?

February 21, 2014
by Kelly @ The Fit Skool
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Cookie Dough Protein Bites

YUM.. who doesn’t like cookie dough? This recipe is messy, quick, and tastes so good it shouldn’t be healthy

If you are like me, on the go healthy recipes are clutch, especially when they are bite size. The protein helps to keep you full and with a few chocolate chips it can satisfy that chocolate craving!

This recipe is similar to my peanut butter protein bite recipe! Except with the cookie dough recipe we use vanilla protein instead of chocolate and of course I added chocolate chips.

COOKIE DOUGH PROTEIN BITES

Ingredients:

3 Tablespoons Peanut Butter

2 Tablespoons Honey

3 Tablespoons Water

1 cup quick oats (I used trader Joes Oats)

2 Scoops Vanilla whey Protein Powder (I used Myoplex Lite) about 1/4 cup

1 1/2 tablespoons mini chocolate chips (optional)

Directions:

Mix all ingredients in a mixing bowl. It will get sticky and messy but trust me it’s worth it. Roll into 12-14 mini balls. Place in the fridge or freezer and enjoy!

Makes 14 bites, servings 2 bites: approximately 150 calories, 5.6g fat, 9.8g protein, 16.7g carbs. 1.8g fiber

February 19, 2014
by Kelly @ The Fit Skool
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Staying in shape while injured

If you have an injury (like me) it doesn’t mean you need to lose your fitness! You will most likely need to take time some to rest & recover but once your doctor approves exercise, get to it! During the first few weeks I was in my sling so I was only comfortable using the bike. Too much movement caused me pain, so I stuck with the bike. After a few weeks of recovery, I was finally itching to workout.

With a broken collarbone I had to get creative with my workouts. I am still not permitted to do ANY arm exercises yet, so I was limited to lower body, cardio, & abs! I made a few modifications to create workouts tailored to my injury.

Here are some of the exercises that I did as a 20 minute Boot Camp Lower body, Abs, & Cardio circuit:

Warm-up for 5 minutes

CARDIO

Jog to back pedal

Side shuffle

Switch kicks

30 seconds each, Repeat 2x 3 minutes

CORE

In & out double heel Tap

V hold

Floor bridge march

30 seconds each, Repeat 2x 3 minutes

CARDIO –repeat cardio circuit (3 minutes)

LEGS

Moving squats

Side lunge with double front kick (each leg)

Pulsing squat

Pulsing lunge each leg

30 seconds each, Repeat 2x (6 minutes)

CORE-repeat core circuit (3 minutes)

This workout definitely gives you a nice sweat! I felt great afterwards and my heart rate was definitely up! I love that!

***Please consult with your doctor or physician before starting a new workout program***

February 17, 2014
by Kelly @ The Fit Skool
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Why do white potatoes get a bad rap?

White Potatoes are good for you! As long as you aren’t frying them, eating them as chips, loading them with butter, or sour cream… you don’t need to avoid eating them.

White potatoes are higher in starchy carbs but that doesn’t mean they are bad! It’s not like they are packaged and loaded with chemicals or artificial ingredients. They are NATURAL. and are a good source of potassium, fiber, and vitamin C.

There’s no lie.. I am a POTATO girl. I like white & sweet potatoes served any way. I do avoid the fried kind and I stay away from full fat potato chips. However, I will take a baked potato or oven roasted potatoes any day.

Here are some ways I enjoy my sweet & white potatoes

Baked in the oven, wrapped in tin-foil
Chopped and roasted in the oven with olive oil & seasonings
Baked as fries drizzled with canola oil
mashed with skim-milk and a little butter or olive oil

When it comes to food, I think everything in moderation is okay!!

February 16, 2014
by Kelly @ The Fit Skool
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Sunday Food Prep!

Sunday food prep has become a part of our weekly routine. I sit down and jot down some meal ideas and then prepare a grocery list. After that it’s time to prepare some of the meals and snacks I need for the week.

We usually don’t cook all of our meals but we may cook side dishes or snacks. This makes it easier when we do go to cook meals and saves us TONS of time.

Here’s what we prepped:

Oven Roasted Potatoes these are great for a side dish or with eggs at breakfast!

Chicken Breasts for easy sandwich or salad toppers

Apple & Fennel salad a great refreshing side dish at lunch time

Pumpkin Bran Muffins I love these muffins for breakfast or for an on-the-go snack

Snap peas & carrots for quick portioned snacks

Mixed nuts and dried fruit a yummy filling snack

Peanut Butter protein bites great post workout fuel

Fresh Fruit another great healthy snack

**Not pictured is..Slow cooker pork loin roast seasoned with herbs! It’s still cooking

Do you prep foods on Sundays? If so, please share what you prepare!!

February 14, 2014
by Kelly @ The Fit Skool
2 Comments

Things I’m loving lately

Happy Valentine’s day!!

I’m trying to think of what healthy dessert to make tonight for my valentine. I love this Chocolate Decadence Cake recipe from eatingwell.com I have made it before so I think I might do it again if I have time!

I figured I would post some things that I have been enjoying this past week.

This Coconut, Cranberry, Granola from Trader Joe’s. It is so delicious and I can’t seem to keep myself away.

Roasted Red Pepper & Cauliflower soup… this soup has been a lunch staple this week and perfect for cold weather days!

Fig Bars (Trader Joe’s) They are a good low calorie nutritious snack!

I love any type of berry, and these Blackberries were a bargain for 99 cents a container so of course I couldn’t pass them up

Greek yogurt.. Chobani yogurt is made with natural ingredients. What’s not to love!

I am slightly obsessed with sweet potatoes. I’m not joking. I guess there could be worse things to be slightly addicted to like chocolate right? I also made a chicken with swiss chard in a sherry sauce that I had with the potato. I’ve never really cooked with swiss chard so I was a little nervous but it was actually quite tasty and I’m definitely going to make it again!

Since Trader Joe’s has been a theme this post.. If you haven’t tried any of their Hummus you NEED to. Especially this edamame hummus. It is so creamy and is a great afternoon snack with some veggies or whole grain crackers! I love Trader Joe’s!!

I hope you have a HAPPY VALENTINE’S DAY!

February 13, 2014
by Kelly @ The Fit Skool
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Is winter over yet?? I guess I’ll take the SNOW DAY!!

I am happy to say we have another SNOW DAY! The YMCA is closed and the place I teach my boot camp class is closed so I am officially stuck indoors with the family! Although it is nice to be home, I am TOTALLY over this snow.

My morning started off with a Dunkin Donuts coffee. Marc was kind enough to head out before the snow got bad to get us both coffees. I was really craving a pumpkin coffee and I am sad to say that they officially do not sell pumpkin coffees anymore.. huge sad face My coffee was still good because I didn’t have to make it!

After we ate some breakfast.. we decided to do some house cleaning. That is my workout of the day. With one arm, I did some dusting, vacuuming, and cleaning!

Ava attempted to nap while we were cleaning but woke up a million times when her pacifier fell out! Check out that hair.. static!

Marc then went outside to shovel. I can honestly say I miss being part of all this snow action. I haven’t shoveled at all these last few snow storms. I guess I kinda miss it. Isn’t it funny when you can’t do something you REALLY want to??? Why is that? I guess I hate being told I can’t do something or being restricted because of an injury. I can wait until next year. Bring on the SPRING weather.

This is Cooper hanging outside on the back step. He absolutely LOVES the snow and refuses to come in

I couldn’t help but take a picture of the backyard. I love the way the snow looks on the branches! It is so pretty… until it melts!

Well… I am off to hang out with this beautiful little girl all day.

February 12, 2014
by Kelly @ The Fit Skool
2 Comments

Paleo Lean Beef Chili Recipe!

This cold weather always makes me crave chili! I made this yummy beef chili recipe that is actually Paleo approved! I don’t follow the Paleo diet but I do like a lot of the ingredients they use in the recipes.

My chili has tons of veggies and it is made with lean ground beef so it is super nutritious and low fat! I made it right on the stove top, but you could even throw it all into the Crock-pot and let it cook while you are at work! Who wouldn’t love to come home to a cooked dinner!

PALEO LEAN BEEF CHILI W/ BUTTERNUT SQUASH

INGREDIENTS

1 tbsp olive oil

1lb lean ground beef (I used trader Joes 94%)

1 1/2 cups frozen butternut squash chunks

1 onion

1 red pepper chopped

1 can diced tomatoes

1 cup frozen chopped kale

1 tbsp chili powder

1 bay leave

1 tsp paprika

1/2 tsp cumin

½ tsp oregano

¼ tsp crushed red peper (optional)

¼ tsp sea salt

DIRECTIONS

Turn stove on to medium heat. In a large pan saute peppers & onions with olive oil.

Add in the ground beef and cook about 10 minutes making sure to break up the beef.

Add in the diced tomatoes, kale, and seasonings. Mix well and continue to cook another 5 minutes. Add in butternut squash and mix again. Turn heat to low and cook another 5 minutes.

Serve hot with brown rice or baked tortilla chips!

Toppings Avocados, jalapeno, light sour cream, olives, reduced fat cheese

***Check out my Fall Turkey Chili recipe if you don’t like ground beef***

February 11, 2014
by Kelly @ The Fit Skool
2 Comments

Getting back into cardio..

Yesterday my morning started off with a 30 minute cardio workout on the bike. I did a 10 minute warm-up and then I did an interval workout to spike my heart rate. Rather then keep it on one level I was able to burn more calories and get a little sweaty. I am happy to get in some exercise whenever I can. With my collar bone injury, upper workouts are out of the question right now. So it is a great time to work on my lower body strength and cardio.

I also took Cooper for a 20 minute walk. I thought it might be challenging in my sling, but it wasn’t. He stayed by my side the whole time. Well until he saw a giant snow pile that he wanted to jump on! It’s fun to see how much he likes the snow. I’m sure he will be excited for the 4-8inches we are supposed to get this Thursday!

Last night we headed to Villa Italia in Stamford, CT for dinner! Again, we were guests at a private opening. It was delicious. I didn’t take any pictures because when my food arrived I dove right in, oops! I had Basa Marachiera which was a white fish in a tomato sauce with basil and tomatoes. It was good!

Ava was such a good girl at dinner and slept almost the whole time!

I can’t believe I haven’t mentioned yet that my calves are still sore. The 48-hour muscle soreness got me. I mean it definitely feels good to be sore but I feel it with almost every step I take so that constant reminder is torture!

Tonight I will be teaching my boot camp class, so I’m just about to sit down and make a new workout & hopefully a new workout playlist! If you have any good song suggestions, please send them my way!