The Fit Skool

by Kelly

December 16, 2013
by Kelly @ The Fit Skool
1 Comment

What I’ve been eating to stay healthy!

In case you missed the last 2 blog posts.. click on PART 1 and PART 2 of Ava’s birth story!

Healthy EATS! 

I have always been a healthy eater, but now that I am taking care of someone else besides myself it has been even more important that I don’t get sick especially during the holidays and flu season.

One of the big changes I have made since having Ava is adding in more healthy fats, I am making sure to eat salmon more frequently, I eat more mixed nuts, I have been adding more olive oil to my meals, and instead of cheese I have slices of avocado on my sandwiches. I always eat my fruits & veggies so there hasn’t been a huge change there.

Here are some of the healthy foods I have been eating over the past week. 

For dinner last night we had a whole roasted chicken with olive oil & seasonings (SO EASY!!) check out my roasted chicken recipe.

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We ate the chicken with sweet potatoes (high in vitamin A) and roasted brussel sprouts (high in vitamin C)

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Snacks have been FRUIT, lots of clementines and fresh berries

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Pineapple I am addicted!

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MIXED NUTS & Pumpkin Seeds with cranberries (I bought this at Trader Joe’s it’s amazing)

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Greek yogurt high in calcium and protein

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Paleo Turkey Chili loaded with veggies

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BBQ pulled chicken great for a quick sandwich!

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Edamame good source of protein, fiber, and iron (from whole foods)

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Bran Flakes (lots of vitamins & minerals plus fiber)

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Vitamin Water 

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and here is a cute picture to leave you with…. COOPER Loves AVA

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QUESTION OF THE DAY! What are you doing to stay healthy through the holidays???????

December 13, 2013
by Kelly @ The Fit Skool
7 Comments

PART 2… Ava’s Epic Birth Story

In case you missed it… please read PART 1 of Ava’s birth story

and now for PART 2.. Grab a coffee again, this is just as long as PART 1

PART 2

With the epidural working and the extreme pain of my contractions decreasing, I relaxed in my hospital bed. I was informed before receiving the epidural that there was a possibility that my contractions and the labor could slow down. As badly as I wanted to meet my little girl, it was a decision I was comfortable making due to the pain I had been feeling.

I sat in my hospital bed and chatted with Marc and my parents hoping to pass the time. (While I was being given the epidural, my mom had run home and picked up my father since he was far too excited to sleep and felt like he was missing out!) Room 110 had now become my little family party during the wee hours of the night waiting the arrival of my baby and my parent’s first grandchild.

We talked about anything we could think of, and to be honest I’m not quite certain I really remember any of the conversation. Marc kept looking at the contraction monitor, everyone seemed to be getting a bit tired and my nurse June had popped in once or twice just to say hello and check on me.  She actually suggested I try and take a nap if I could since I would need all my energy for the actual labor. I had asked her to give me her guess as to how long she thought it might be before I would have the baby, but she insisted she wouldn’t take any guesses.

Now is as good a time as ever to tell you about my nurse June. Just saying she was amazing doesn’t begin to describe her. She helped motivate me, taught me how to relax and how to breathe through the pain. She showed me what “not to do” and had pointers for what seemed like every situation that arrived. She was my coach and I followed her direction. I never went to a single birthing class, but I’m 100% certain June taught me more that night than I would have learned or remembered on a random day months before my delivery. She was personable and friendly, told me about her family, how much my little baby would change my life for the better, and gave me so much confidence I can’t even begin to tell you.

So about the epidural slowing down my contractions…yeah, that didn’t happen. The pain yes, the time between them NO.  They continued at what was now the normal 1-2 minutes apart. I could feel them as mild contractions that with a little breathing and focus they were easily manageable.

Roughly an hour had passed since June had come by and then around 3:50 she came back in the room in what seemed like a rush. She asked, “Are you feeling that pressure we talked about?” I responded no and questioned, “Is that bad?” She pointed to the monitor and showed me that during the last 3-4 contractions I had had, the baby’s heart rate had also increased.

She asked my parents to leave the room and Marc stayed and held my hand as she checked me. As she began to check me, I remember feeling a little nervous like something might be wrong. She hadn’t really given any indication, good or bad if the baby’s heart rate and movement jumps should be something to worry about. At the start of her check, I remember her saying something like,  “I won’t say anything until I’m certain”. Then she shot Marc and I a look.

“You are 9 CM and 100% effaced! We need to call the Doctor and get someone to the hospital cause this baby is ready to come out soon!!!”

From the hallway, my mom who was clearly listening, yelled did I hear 9 CM????

I was shocked…. what?? That fast? OMG I was so excited and couldn’t believe my ears.  Less than 2 hrs earlier I was only 4 cm and now 9cm. June told me that I would be able to start pushing soon and that the baby would hopefully be here in at most an hour.

I asked to know the time. It was 3:50. Like always I set a goal and told myself 5:00am. That is my goal. I want to hold my baby girl in my arms by 5:00 am!

In an instant there were nurses in and out of the room prepping stuff and getting set up. Soon after I saw the doctor walk by the door and knew the time was near. This was go time. June told me how the pushing would go and I tried hard to follow her instructions. Before the Doctor was even in the room, she had me pushing to practice and told me it would help in the end. She did warm me before that sometimes when the baby moves down and gets in position so fast, the actual act of labor can take a long time. She warned me that being fit might make it harder for her to get out, but I kept telling myself “not with me, not with this baby!” I GOT THIS!

The doctor came in and everything was set. I was given the OK to start pushing and it just might have been the hardest AB workout I have ever done. It didn’t matter; I was determined to not let this take long. I had a goal in mind… get her out AS SOON AS POSSIBLE. My contractions were extremely close and were lasting about 40 seconds (as I was told later). I was able to push 3 times during each contraction and I felt like I got less then 5 seconds to catch my breath in between. They told me I was so close…June kept saying, “Come on lets see all that strength you have.” She kept saying, “this is the express train honey, there’s no stops and she is in a hurry”. Thankfully they let me take a small 20-second break at the end 4th contraction to catch my breath. She told me she was right there and “don’t let that baby go anywhere. Hold her right where she is.’ On my first push of my 5th contraction Ava was born. It was 4:33am I achieved my goal!

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I was in complete shock and excitement. How did this all just happen? And so fast…I can’t believe she is here.

I felt extremely sick. I had a pounding headache. I was nauseous, light headed, and just all around overwhelmed and over joyed. What an intense 5 hours, but what an amazing 5 hours. When I heard that first little cry and as they laid her warm little body on my chest just minutes after her birth, I can honestly say every single second was worth it. She was here and in my arms and she was more than I could have ever imagined.

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A big HAPPY 30th BIRTHDAY to my husband Marc :)

December 12, 2013
by Kelly @ The Fit Skool
2 Comments

Ava’s Epic Birth Story

AVA’S EPIC BIRTH STORY

PART 1

Where do I begin… I guess this will be PART 1 of 2 post.. since in my mind there was a lot that happened in my birth story.

It was faster then I could have ever imagine, but lets break it down…. I hope you have a cup of coffee this could take a little while!

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I am going to take it back to the morning on the day my water broke December 4th. My morning started out as usual and I headed to the YMCA bright and early to train some clients. I woke up feeling a little different, I was crampy and had a little bit of pressure in my lower abdominals. As much as I wanted to lay down curled up, I knew work would make me feel better. My personal training sessions flew by and when I was finished I decided to walk on the treadmill since it was freezing outside! After 30 minutes of walking I had enough. My afternoon was a little less busy and I had some time before my group power class to run some errands and eat some dinner. I had no desire or urge to make a nice dinner and asked Marc if it was okay if we had tuna fish sandwiches, luckily he said yes. I quickly ate a sandwich and headed back to the Y to teach Group Power. The class went great, and at the end I told the group that it would be the last class I planned on teaching. At 38 weeks pregnant It was getting too difficult to do the full workout with the cramping and pressure and best to rest a bit more. Everyone wished me luck and said they would miss me.. it was sad, but I am happy and proud to say I taught classes right up until the last possible second (even though I didn’t know this beforehand).

After class, I headed home with a ravenous appetite. I immediately ate tons of food.  I guess I was carb-loading for the main event. At around 9:30pm I felt nauseous so I decided to lay in bed…. still awake and feeling more nauseous I decided to try eating a snack around 10:30pm. Normally that helps my nausea but it made things worse! I got up and went to use the bathroom one last time before going to bed for the night.  I got 2 steps out of the bathroom on my way back to the bedroom and then my water broke!! I ran back to the bathroom and immediately yelled to Marc, “MY WATER BROKE!”

I started shaking with excitement and nervousness…. the big moment came and I knew in the next 24 hours I would finally be able to meet my little girl. I had been saying through my whole pregnancy that I wanted my water to break so.. my wish came true. I called my mom to tell her the news and then I called the doctor at a little after 11pm to let them know I was heading to the hospital. I had tested positive for a Group B test during my pregnancy which meant as soon as my water broke I needed to start antibiotics so that the baby didn’t get an infection during delivery. We rushed to the hospital after getting all of our stuff together, and arrived at about 11:30pm. I started to get really crampy and uncomfortable but it wasn’t too long before we were in the room and the nurses started taking all my vitals. Soon after I was hooked up to an IV and given Antibiotics.

I couldn’t believe the day was finally here. As I was laying in the bed, I kept asking Marc how close my contractions were.  He was following the contraction monitor closely and it was showing that the contractions were 5-7 minutes and at the time what I would consider moderate in strength. By 12:30 am, only 1 hr after arriving, the pace had quickened to roughly ever 2-3 minutes. The contractions were still only moderate in strength and I was able to fight through the pace of the contractions.  I decided to try to focus my attention on something that makes me happy and that was laying on the beach… in Florida. Then I started thinking about my next vacation and decided this was a perfect time to plan and distract myself. I literally asked Marc and my mom to look me up some flights. The thought of the beach temporarily worked but soon I needed something else. It wasn’t too though before they were getting stronger and stronger and at the faster pace. Now the  beginning seemed like a piece of cake… an hour later and how things had changed. And let me tell you;  it’s EASIER SAID THEN DONE!!! The nurse started talking to me about breathing, staying relaxed, and not tensing up. She also encouraged me to remind myself the pain I was in was just getting me closer to holding the baby in my arms. My contractions were  now about 1-2 minutes apart and the strongest they had been yet.  Then, out of what seemed like nowhere,  I started getting back labor and I couldn’t tell which was worse, the regular abdominal contractions or the back labor!!! They were so different, but both so painful, and it was getting harder and harder to stay comfortable.

At this point the nurse came back in to check me and said I was 3-4cm dilated and 80% effaced. She said I was getting close and if possibly to try and hold off on the epidural another hour so I could get my full dose of antibiotics. Her hope was that if I reached 4cm things would start to progress a little quicker.

At 1:45am, the anesthesiologist started administering the epidural. It seemed like it took a while to get it all hooked up but once she was done she informed me the pain should lessen in about 15 minutes.  Once the epidural was working, I felt a huge relief. I still was able to feel my contractions but they were mild and nowhere near as potent as before. It was roughly 2 am and for the first time since my water broke 3 hrs earlier, I felt like I was able to take a deep breath and relax. I still had no idea of how much longer it would be until I finally got to hold my baby girl and see the little feet that had been kicking me in the ribs for the last 8+ months…little did I know Ava was eager and ready to join us as much as we wanted to see her!

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To be continued….. be sure to check the PART 2 post tomorrow!

December 10, 2013
by Kelly @ The Fit Skool
3 Comments

The benefits of exercise during MY pregnancy

MY TRUTH: about exercising during pregnancy.

There’s no hiding it, I was born to exercise!  Whether it’s playing sports, teaching classes, lifting weights, walking the dog.. there’s something about exercise that I can’t live without. When I got pregnant I knew I wasn’t going to be that person who has excuses why they are avoiding exercise. I constantly had people telling me to be careful (like I was doing something wrong) and telling me not to over exercise while I was pregnant. Sure I cut back in the first trimester out of nervousness, but then I realized on the days I exercised I felt better, I had better energy, and I felt like my normal self. The days I didn’t exercise I felt low on energy and my mood was completely different.

Being pregnant doesn’t mean I am incapable of doing the things like laundry, grocery shopping, & cleaning the house.  I continued with all my normal daily tasks as well as continuing teaching fitness classes and training my clients with no problems. My approach to everything was a little different.  I was cautious about the weights I was lifting, how high my heart rate went, I took rest days when needed, I made sure to drink lots of water, and most importantly I listened to my body. If something didn’t feel right or comfortable I didn’t do it.

Each pregnancy is different and what worked for me may be totally different then someone else. I feel fortunate that I had a great experience and I owe it to exercise … it truly helped make this pregnancy a beautiful experience.

How exercise helped me during my pregnancy:

  1. Increased energy
  2. Normal blood pressure
  3. I had NO swelling
  4. I slept better
  5. Stronger abdominal muscles
  6. I had an easy labor and delivery
  7. Steady healthy weight gain
  8. Little to no daily stress
  9. My aches and pains were limited
  10. I had no pregnancy complications or complications during delivery

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How exercise helped Baby Ava:

  1. She was a healthy weight when she was born
  2. She was super healthy at birth and according to the doctors they couldn’t find a single thing wrong with her
  3. She is very alert IMG_2114
  4. She feeds and sleeps well

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Here is an interesting article about how Mother’s exercise may boost baby’s brain It is a very great read!

Question of the day: Did you exercise during your pregnancy?? If you did, how did you feel and did it help?

Disclaimer: before beginning a new exercise program consult your doctor or physician.

December 8, 2013
by Kelly @ The Fit Skool
4 Comments

Welcome Baby Ava!

Our bundle of Joy arrived 12 days early!!

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Ava was born December 5th at 4:33am, 6lb 6oz and 19 1/2 inches. We can’t be more excited for our new family!

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We are doing great! More updates to come!

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Isn’t she the cutest!  :)

December 4, 2013
by Kelly @ The Fit Skool
0 comments

Trader Joe’s Pumpkin Muffins

This past weekend we made a trip to Trader Joe’s. I love that place!! Not only do they always have good deals but everything I get is healthy and made with minimal ingredients which I love.

On my trip, I purchased a package of Pumpkin Muffin mix that I heard was super tasty.

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The package instructions were to add 1 cup of water, 2 eggs, & 1/2 cup of oil. Since I rarely follow a recipe completely by the instructions I decided to do 1/4 cup of organic vanilla yogurt and 1/4 cup of oil. This way we cut the fat in 1/2!!

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This batch made 12 medium size muffins and 12 mini-muffins. I figured the mini-muffins would be great to take on-the-go! I also decided that I was going to freeze some of the bigger muffins to have handy once the baby comes and I need a quick little snack.

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On a random note… When we took Cooper for a walk this past Sunday look what he found!!!

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I guess he is allowed to pick up trash every once in a while :) Speaking of Cooper, he loves the new carpet we got on our stairs, it is his new hang out! The carpet is part of our baby-proofing to make sure we don’t slip carrying the baby around the house.

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December 3, 2013
by Kelly @ The Fit Skool
0 comments

38 Weeks

With approximately 14 days remaining I am getting super excited to meet this little girl. When I am not working I am trying to pass time by doing everything I can possibly think of… cleaning, cooking, running errands, shopping, walking, working out, reading, watching movies.. etc. Being patient at this point is easier said then done, but with each day that passes I get more excited!

My doctor appointment was great this morning. Everything looks great with the baby, and I am 1cm Dilated and about 60% effaced! Making progress :) Keep your fingers crossed she makes an appearance before xmas.. thanks!

Pregnancy Fitness Update: This past week of exercise was great and the primary focus was on walking. My two strength workouts were from Group Power and I also participated in some of the boot camp class last tuesday.

Here is what Baby G has been up to this past week!!

38 WEEKS

THE BABY IS about 19-22 inches long, she is still the size of a watermelon, Weighing anywhere between  6-7 lbs

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WEIGHT GAINED: up 1/2 lb.. still up 22.2 lbs 

GENDER: It’s a girl!!!

WORKOUTS: 

TUESDAY Taught boot camp

WEDNESDAY  1 hour group power class (strength training)

THURSDAY 30 minute walk on the treadmill with a slight incline

FRIDAY  50 minute walk outside

SATURDAY OFF DAY 

SUNDAY 20 minute walk with the dog

MONDAY  Group Power (1 hour strength training) and taught senior fitness

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FOOD AVERSIONS: I can’t think of any aversions from the past week.. I guess that’s because we ate a lot of the same turkey leftovers for a few days straight :)

FOOD CRAVINGS: chocolate.. for the first time I had a serious sweet craving and chocolate was it. I guess I might have been low in magnesium but I indulged in some plain M&M’s and a cookie that my mom made. My other cravings haven’t changed, I need fruit daily and lately it’s clementines and berries. I love yogurt parfaits and usually have that as a snack. Oh yeah 1 more craving TURKEY… I can’t get enough.

SLEEP: I can’t complain too much in the sleep department. Although getting up to pee is annoying, I am used to it and not phased at all. I do however feel super challenged when I try to roll out of bed! Can’t wait to have my abs back.. we take that for granted!

MATERNITY CLOTHES:  No new maternity clothes. I think I should be okay up until the end with what I have now.

STRETCH MARKS: NONE

DO I MISS ANYTHING:  I miss the usual, my old clothes, my pre-pregnancy workouts, sleeping through the night, laying on my back and my stomach.

MOVEMENT: Baby G’s little feet are always kicking my up my right rib cage, it is getting tighter in there so she must be trying to stretch out. Her hiccups are still daily and they are really low!

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BABY ITEMS PURCHASED:  No baby purchases this week!

WEDDING RINGS ON or OFF: ON…

BELLY BUTTON IN or OUT:  FLAT….

SYMPTOMS: braxton hicks contractions are more frequent, they are so annoying! I don’t get heartburn anymore which is fabulous.. so I can eat spicy food again! Too bad my tolerance for spice has gone down. I am a wimp.

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LABOR SIGNS: Last night I had TONS of Braxton hicks contractions accompanied by some mild cramping. I will take that as a good sign!! Bring it on.

I’M LOOKING FORWARD TO: Doing some christmas shopping, I am running short on time so I really need to get it done. Also I have Marc’s 30th bday to shop for. ideas??

December 2, 2013
by Kelly @ The Fit Skool
0 comments

Surviving holiday weight gain and food overload

TIPS FOR RECOVERING FROM FOOD OVERLOAD 

If you OVER-INDULGED this past weekend from all the Thanksgiving food don’t fall into an even deeper hole.. do something about it.

  1. Drink lots of water. As full as you might feel, try and flush out all that extra sodium.
  2. Sweat it out. Burn some extra calories and keep your workouts in check this week.
  3. Eat healthy. Aim for portion control, and choose lean meats with lots of vegetables and fruit.

Everyone has different outcomes when it comes to the holiday season.  People skip their workouts, pile on the food, spend more time sitting around… and come up with tons of excuses for not eating healthy. Some people keep up their fitness routines or crank up their workouts to have the occasional indulgence. What are you going to do?

With the holidays bringing on more parties and get togethers it is easy to hit a road-block but there are ways to prevent it from happening. Don’t wait until January 1st to set goals to eat healthy and lose weight. Start now by making smarter choices. I am not telling you to avoid all your favorite foods but be conscious of your choices.

To avoid gaining extra weight during the holidays:

  1. Don’t arrive hungry to your party. Eat a snack before and drink lots of water
  2. Keep your portions in check. Have a scoop of the mashed potatoes but make sure to load up on your veggies too.
  3. Choose desserts wisely. Yes 1 cookie is okay, but don’t sample 10 just because there are so many varieties.
  4. Stay Active. If you know you have 2 parties to attend on the weekend, add in an extra workout or two. 

During the holidays, I like to treat myself just like everyone else. I do however keep in mind of my portion sizes, I stick with my workouts, I drink lots of water, and I always load up on fruits and veggies.

How will you maintain your weight during the holidays??

November 30, 2013
by Kelly @ The Fit Skool
1 Comment

Holiday happenings

I hope you all had a healthy happy thanksgiving!

My day was wonderful and full of great food and great people. Instead of traveling to Rhode Island to be with Marc’s family our Doctor thought it was a smart idea to keep me local in case I were to go into labor! It was a lot less stressful not traveling and we enjoyed our time in Greenwich.

Thanksgiving morning started off with a trip to the YMCA to walk on the treadmill. I was overly happy with the large crowd of people getting a good workout in before the big meal. Although the roads were empty, there was definitely a party at the Y at 9am!!! After a nice 30 minute walk on the treadmill I headed home to get changed and ready for the day.

My mom’s friend Debbie (pretty much her sister from another mother) had a huge thanksgiving meal planned for 30 people. We were lucky enough to join the fun. She insisted on not bringing anything but I made a pumpkin bar dessert!

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Take a look at my thanksgiving plate… my eyes were WAY bigger then my stomach. I keep forgetting I’m almost 38 weeks pregnant and there’s not much room in my stomach right now. I hate wasting food so I wasn’t happy about not finishing.

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Here is a cute pic of Marc and I practicing to be parents.. how cute is Alessandro!!

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Did you go shopping for Black Friday? I decided that I could wait for the shopping and there wasn’t anything I was dying to buy right away to face the crowds. Instead I dragged my family out for a long walk in the cold!! Baby G needs to make her exit soon and I thought I would help :) We walked for 45 minutes around Greenwich Avenue.. we heard Santa and his reindeer were gonna stop by but we never saw them!

In the afternoon, I started to decorate the house for Christmas!! I was so excited and waiting for Friday to roll around to put out the decorations!

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Marc & I also cooked up a 2nd Thanksgiving Meal while we decorated because we wanted some turkey leftovers.  I guess you could say I was CRAVING more turkey.  Cooking a turkey and all the sides isn’t really too difficult it’s just time consuming and we were home so it really wasn’t stressful at all. We had everything done in 3 hours! Not bad and now we have food for the week.

THE TWIST on our Thanksgiving meal was that it was ALL HEALTHY!!! We made Skinny mashed sweet potatoes, corn, roasted asparagus, roasted green beans, whole wheat stuffing, mashed potatoes, & homemade gravy. I think the gravy was the only unhealthy part due to the fat content from the turkey drippings!

On the agenda for Saturday…. another LONG WALK and Picking out a Christmas Tree!!!

Baby G will be here in approximately 17 days! What is you guess on her arrival???

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November 28, 2013
by Kelly @ The Fit Skool
0 comments

What are you thankful for?

HAPPY THANKSGIVING!!!!!

We all have something to be thankful for on this special day….

Thanksgiving is all about giving thanks and spending the day with family & friends. I love it!

I am thankful for a healthy life, an incredible husband, a loving family, supportive friends, a fit and healthy pregnancy, a dog that always gets excited when I get home, clients that keep me working hard at my job, food that somehow ends up on the table, everyone that reads and supports my blog, etc.. I can keep this list going but I gotta get cooking and ready for the big day!

I hope today is a healthy & happy Thanksgiving for all of you!