The Fit Skool | by Kelly

November 27, 2013
by Kelly @ The Fit Skool
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Healthy Oatmeal Pancakes!

When I was making my pasta with ricotta sauce for dinner on Sunday night I tried to think of another way I could use up some of the Ricotta. I immediately thought cookies or pancakes. After thinking about it I decided to go with a pancake recipe since I have never had Ricotta in pancakes before! Let me tell you they were delicious!

I looked over a few recipes picked out some ingredients I liked, and then put together my own recipe. They were perfect and I wouldn’t change a thing! I am not a syrup lover, yes I know to some of you that sounds crazy… I eat my pancakes plain and they were so moist and fluffy I didn’t even need butter on top! Big win for me.

This is a well balanced pancake and with about 11 grams of protein per serving they will keep your stomach nice & full!

OATMEAL PANCAKES

Ingredients:

¼ cup egg whites
1 cup rolled oats, dry
1 cup part-skim ricotta cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Instructions:

In a blender, grind oats, sugar, & cinnamon.

Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray or butter. For each pancake pour 1/4 cup of batter onto pan. Flip as soon as the top starts to bubble. Cook until golden brown.

Makes 8 pancakes (2 pancakes per serving) Per serving approximately 183 calories, 6.3g fat, 19.8g carbs, 2.4g fiber, 11.4g protein

November 26, 2013
by Kelly @ The Fit Skool
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37 weeks & FULL TERM

It feels great to say that I am officially FULL TERM with this pregnancy. This means Baby G can come whenever she is ready She seems to be pretty comfy though and I don’t feel like she’s ready to come just yet. 21 days and counting!!

Pregnancy Fitness Update: This past week my workouts were great, I did notice that I was a little shorter of breath and made sure to take rest and drink water as needed. I am still doing lighter weights with all my workouts but it feels good to exercise and move daily!

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

37 WEEKS

THE BABY IS about 19-20 inches long, the size of a small watermelon, Weighing anywhere between 5.5-6.5 lbs

WEIGHT GAINED: my weight has been fluctuating but no actual gain this morning.. still up 21.6 lbs

GENDER: It’s a girl!!!

WORKOUTS:

TUESDAY Taught boot camp

WEDNESDAY 1 hour group power class (strength training)

THURSDAY taught boot camp and taught senior fitness

FRIDAY OFF/REST

SATURDAY 35 minute cardio fast-paced walk, it was cold out!

SUNDAY 20 minutes of cardio on the elliptical

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

FOOD AVERSIONS: Last week I had no aversions, this week it was a struggle to add veggies into my diet. I went with the ones that worked. Mushrooms, green beans, and some kale in my pasta. Besides the veggies I didn’t have anything else that made me sick to my stomach!

FOOD CRAVINGS: This week I loved fruit, especially clementines & pineapple. speaking of I need to buy more. I also found myself craving protein, any kind.. chicken, turkey, greek yogurt, milk. I think the baby is growing!? I did have a craving for chocolate this weekend and indulged in a homemade low-fat brownie with some healthy vanilla ice cream. Delicious treat.

SLEEP: I sleep great but I wake up 2 times per night to pee now. It doesn’t phase me though, I go right back to sleep!!

MATERNITY CLOTHES: I bought a purple top to wear on Thanksgiving, it is a little longer so I plan to wear it with some skinny jeans and knee high boots.

STRETCH MARKS: NONE

DO I MISS ANYTHING: I really miss sleeping on my stomach this week and getting out of bed without thinking! It is taking more effort in the middle of the night. My abs don’t work like they used to

MOVEMENT: Baby G’s movements have changed. She is still active but its more kicking and stretching. I feel her feet a lot in the same spot on my side near my right rib cage. She also still gets hiccups daily which is always fun!

BABY ITEMS PURCHASED: This past weekend we headed to buybuybaby to buy some remaining items that we need before the baby comes. Here are some of the items we purchased: hamper, pacifiers, more bottles, bottle cleaner, receiving blankets, some stroller accessories, a car seat sleeping bag (I made up that name), the list goes on and on! I can’t believe how much stuff such a tiny person needs.

WEDDING RINGS ON or OFF: ON…

BELLY BUTTON IN or OUT: FLAT….

SYMPTOMS: Some braxton hicks contractions but no other noticeable symptoms besides being tired at the end of the day!

LABOR SIGNS: Contractions.. i had a bunch on Sunday but still practice ones! My doctor appointment this morning was great, the baby is healthy and the doctor said my cervix is thinning.

Here is a comparison shot from 37 weeks and 30 1/2 weeks

I’M LOOKING FORWARD TO: Thanksgiving and a long weekend with family! Also looking forward to setting up some christmas decorations once the thanksgiving festivities are over.. I gotta get ahead on the xmas decor before the baby comes!

November 25, 2013
by Kelly @ The Fit Skool
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Weekend recap!

Friday night I got together with my best friends and their significant others. It was such a fun night and we laughed and talked for hours.

Saturday I woke up rather early and treated myself to one last pumpkin coffee! Usually on Saturdays Marc & I treat ourselves to a coffee and I decided I am going to retire the pumpkin coffee for the year! I can’t believe I am saying that..

In the afternoon I went for a nice long brisk walk and man was it cold out. It was great though, very nice to get fresh air! After my long walk we headed to buybuybaby to purchase some items we still needed! After about an hour of shopping we were pooped!

Sunday was all about food prep and grocery shopping for the week. It felt nice to get some meals prepped so my week is less chaotic. I also made these oatmeal pancakes.. they are YUMMY. I will post the recipe tomorrow!

I finally headed to the gym after lunch for a 20 minute elliptical workout. I probably would’ve gone a little longer but I had some contractions and decided it was time to head home.

Dinner last night was chicken sausage, peppers, potatoes, & onions which we had thrown in the crockpot in the morning. It was quite tasty and everything melted in your mouth!

So far my Monday morning has been jam packed! Group power kicked my butt this morning.. I am already thinking about a relaxing night on the couch! I am so pumped it’s a short week!

November 24, 2013
by Kelly @ The Fit Skool
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Sunday Food Prep

This is a short week so it will be easier to prepare food with a THANKSGIVING feast this Thursday. Tonight we have a friend coming over for dinner tonight so we are going to have some chicken sausage & peppers with potatoes.

First on the agenda for Sunday morning is to head to the grocery store and when I get back its time to prepare some food and get some meals started to make my week easier.

GROCERY LIST

PINEAPPLE
ASPARAGUS
PEPPERS
ONIONS
POTATOES
WHOLE WHEAT PASTA
PART-SKIM RICOTTA CHEESE
ORGANIC TOMATO SAUCE
CHICKEN BREASTS
CANNED PUMPKIN
COTTAGE CHEESE
EGGS
WHOLE GRAIN BREAD
BERRIES
BROWN RICE PILAF
FISH

MEAL IDEAS

SAUSAGE, PEPPERS, & POTATOES
EASY PASTA WITH RICOTTA

OATMEAL PANCAKES (BREAKFAST/SNACK)

Healthy Oatmeal Pancakes

CHICKEN CUTLETS
BAKED FISH

EXTRA FOOD PREP

THANKSGIVING PUMPKIN PIE DIP (RECIPE TO COME THIS WEEK)

CUT UP FRUIT & VEGGIES

November 22, 2013
by Kelly @ The Fit Skool
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Don’t have time for the gym today.. take this pushup challenge!

First off, happy Friday!

My morning started with a cafe mocha homemade style! Since I’m pregnant I limit my caffeine and I have 1/2 coffee & 1/2 milk and a couple teaspoons of chocolate Ovaltine (which has no artificial sweeteners). It is delicious.

My breakfast this week has been lacking variety because I am having some food aversions again.. so for me it is key to eat the stuff I like… it might sound plain but it hits the spot, 2 eggs and toast! With a side of pineapple.

I headed to the gym this morning to train my clients, and I was definitely feeling a little sluggish/tired, but as soon as I start training my energy increases. It is so fun to push my clients to their limits and get them the best workout they can for the day.

Now on to the workout challenge for today!

Some days it is just not possible to get to the gym or to get outside and go for a run or walk.. so lets take a different approach.

THE PUSHUP CHALLENGE!!

The workout is SIMPLE… the exercise= PUSHUPS, the workout= perform AS MANY REPS AS POSSIBLE throughout your entire day.

Whenever you can, drop and do 10 pushups. They can be knee or full body. Keep track of how many sets you complete and tally it up at the end of your day. Let’s see who can perform the most pushups in 1 day!

TIPS: perform a set of pushups before lunch and after lunch. Do a set as soon as you get home from work. A set before you shower, before you eat dinner, after dinner, challenge a friend at a party, do a few sets before bed. If you are starting this challenge tomorrow. Make sure to start your morning with a quick couple sets!

And here’s a little Friday belly shot for you… 25 days left!!

if you participate in the challenge leave a comment on this post and let me know how many pushups you complete!

November 21, 2013
by Kelly @ The Fit Skool
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Have you ever had a Pomegranate?

I love pomegranates! I was first introduced to the pomegranate from my grandmother when I was really young. She showed me how to peel the fruit and take the seeds out. The first time I tried the Pomegranate I was so intrigued by the little seeds which look like little sparkly gemstones. What was even better was the taste!

If you haven’t tried one I highly recommend you buying one and give it a shot. You can get 1 for about $1.50 on sale, not bad. Some people think they are annoying to peel apart but I think it is a fun process, just be careful not to wear a white shirt while eating it, because it can stain.

The fruit is usually eaten by hand, you make some small incisions on the thick skin and then break it apart. There are tiny sacs that you pull out, and trust me these little sacs pack a lot of flavor. Marc said it has a similar taste to cranberry juice, so I guess you can say it has a tart flavor! If you want to you can peel apart the whole fruit and place everything in a bowl of cold water so the pomegranate seeds sink to the bottom and the pump floats at top. This makes it a little easier to separate. Or you can eat as you go like me!!

Now lets talk nutrition. Pomegranates are a great low calorie snack… they are a good source of Vitamin C which we know helps boost immunity, they contain a good amount of fiber with about 4g per 1/2 cup of seeds, they are loaded with vitamins & minerals and the best part is Pomegranates are considered to be a superfood!!

You can pack them up in individual baggies for a great nutritional snack on the go!

Have you had a pomegranate before? If not give it a try!

November 20, 2013
by Kelly @ The Fit Skool
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Packaged products that I buy..

Sometimes convenience is important when it comes to food, but there are some healthier less-processed products that are great. I don’t buy a ton of packaged foods, but here are some that I do buy for snacks to keep in my work bag, purse, car, etc.

I have been loving these chocolate chunk KIND Bars. They taste fabulous and are made with whole grains.

If you are still into pumpkin like me, KASHI makes these pumpkin spice granola bars that are great on the go!

Every once in a while we crave something salty & crunchy!! TURBANA Plantain Chips are a great solution. With only 3 ingredients (plantains, vegetable oil, & salt) they are a great healthy snack.

As a trainer I am always looking for protein fixes that do not contain a lot of ingredients. I have found QUEST protein bars to be a great solution if I do not have time to make my own protein bites or bars. I buy these at the Vitamin Shoppe. The flavors I like are chocolate chip cookie dough and chocolate brownie.

My nights can be busy teaching classes, so sometimes I will cook up these ALEXIA sweet potato fries. They are baked in the oven and more figure friendly then FRIED french fries, plus they are super tasty.

I have been loving OIKOS Greek yogurt. I buy the plain kind because it contains less ingredients and less sugar. Then I can add my own berries, vanilla extract or oats to boost the flavor! It is a great night time snack or even a snack I bring to work.

Do you have any packaged products you buy that contain minimal ingredients? PLEASE SHARE!

November 19, 2013
by Kelly @ The Fit Skool
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36 Weeks.. in the final month!

28 days and counting… It’s getting more real with each week that passes and I’m super anxious for the baby’s arrival! I feel so much more organized and prepared after this weekend’s productivity. The to-do list only has a couple items remaining and I don’t rushed at all! Such a great feeling.

Pregnancy Fitness Update: This past week I was pretty active but not any more then I have been in the past few weeks. In group power I pretty much coach everyone through the abs track. It’s nearly impossible to do ab exercises at this point. My range of motion on squats has gotten a bit smaller but on a sumo squats it is the same.

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

35 WEEKS

THE BABY IS about 19.5 inches long, the size of a Head of Romaine Lettuce, Weighing anywhere between 5-6 lbs

WEIGHT GAINED: I didn’t gain anything this past week, still up a total of 21 lbs

GENDER: It’s a girl!!!

WORKOUTS:

TUESDAY Taught boot camp

WEDNESDAY 1 hour group power class (strength training)

THURSDAY taught boot camp and taught senior fitness

FRIDAY OFF/REST

SATURDAY cardio walk outside 20 mins, plus practice group power session at home (25mins)

SUNDAY cardio walk outside 20 mins

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

FOOD AVERSIONS: None!! It is very nice to say that.. I ate veggies no problem and I even had some spicy salsa which I haven’t been able to eat my whole pregnancy!

FOOD CRAVINGS: I’m getting repetitive but fruit… and eggs & toast are a must daily. I also loved potatoes this week… any kind, mashed sweet potatoes, baked potato, and also some baked french fries. Yum.

SLEEP: Sleep has been good, I am more tired at night so I’ve been heading to bed a few minutes earlier. I also get up to pee 1-2x.. but it doesn’t really phase me. Good prep for the baby!

MATERNITY CLOTHES: I got a couple pairs of pajamas that I can wear in the hospital, they are cotton and super loose. Nothing special, but they look comfy!

STRETCH MARKS: still none, I’m keeping my fingers crossed nothing changes.

DO I MISS ANYTHING: I miss my old clothes, I miss my old workouts with boot camp style, I miss being able to run, I miss jumping, I miss seared ahi tuna, I miss chugging coffee (not like I did it a lot but I would if I could!)

MOVEMENT: Baby G is strong and she’s let me know a lot this week. Her feet can kick hard too and I thought I bruised a rib the other day! not joking.

BABY ITEMS PURCHASED: No baby purchases this past week, but I did buy some stuff to pack for the hospital. It’s about time I got organized!

WEDDING RINGS ON or OFF: ON…

BELLY BUTTON IN or OUT: FLAT….

SYMPTOMS: It seems like I get more contractions on the weekend, probably because I do different activities! I had a tonnnn of braxton hicks contractions and a few painful ones walking around the store. Besides the contractions and a slight bruised rib from the baby girl’s kicks.. no other symptoms.

LABOR SIGNS: Contractions.. but they are the practice ones, I think!

I’M LOOKING FORWARD TO: Hanging with my girlfriends this Friday night… it has been a while since we were all together. I also can’t wait for thanksgiving and celebrating with family… and not shortly after Marc’s 30th bday in December.

November 18, 2013
by Kelly @ The Fit Skool
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Weekend recap

Saturday started off with breakfast and a long morning walk to tire out Cooper. After our walk we went to home depot to pick up a carpet for our bedroom and also to purchase some carpeting for our stairs. We decided to cover up the hardwoods and thought it would be safer to have them carpeted for carrying a baby around the house.

In the early afternoon we headed to one of my friend’s daughters 2nd birthday party. Lilly is such a cutie and it was nice to hang out with some family friends.

Check out these cute mini mouse cupcakes…

For dinner Marc and I headed to Elm Street Oyster House a local restaurant. I was having a fish craving and they have tons of great options. I didn’t take a picture but I had one of the specials. It was a pan roasted red snapper with a tomato and hearts of palm sauce on top and spinach on the side, it was delicious.

Sunday was when all the productivity hit. Marc went out and got us a pumpkin coffee which I was pumped about and he made us some eggs for breakfast. After we ate, we took another nice long morning walk with Cooper. My mom came over to help us move some furniture in our bedroom (since I am not allowed to lift furniture) and we put our new rug down. During the whole process we did a lot of cleaning so our room is spotless!

Next came hanging our Gutter book shelves. Yes, GUTTER. They are literally the gutters you put on the side of your house but they are super cute as a bookshelf. Check it out…

We also hung the curtains in the nursery.. and the room is coming together quite nicely! The photo below is a little dark.. but you get the idea.

Grocery shopping was the next stop and we got some healthy food and snacks for the week. Including some steak for dinner… I guess the baby needed some iron!

Some meal ideas for the week are:

Pan seared Chicken, Kale, & Tomatoes
Turkey Meatloaf
Baked Chicken Cutlets

And here is a quick belly shot of me from a few days ago.. I will have an updated pic for tomorrow’s post!

35 weeks and a few days

I have a very busy day ahead of me … I hope you have a good one!

November 15, 2013
by Kelly @ The Fit Skool
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Eat more veggies!!

We have all heard the “eat your fruits & veggies” saying as a kid… but do you really eat your fruits & veggies?

I know I ALWAYS eat my fruits, but I have to really focus and plan on adding vegetables to my meals daily to meet my requirements. If I don’t eat vegetables with my lunch I am way behind come dinner time.

Check out the website MY PLATE which is a government resource for health and fitness. According to the site women from the ages of 19-50 should have 2 1/2 cups of vegetables daily and men from the ages of 19-50 should have 3 cups daily. For more about vegetable servings click here

Here are some TIPS to help you eat your veggies:

Make ½ your plate fruits or veggies.
Have a veggie soup or a side salad to start your lunch or dinner
Keep cut up veggies & fruit in the fridge for easy access
Add in vegetables to your scrambled eggs or omelets
Buy fresh vegetables that are in season, they are cheaper and more flavorful
Keep frozen veggies for easy quick side dishes

Cauliflower, mixed peppers, and pineapple

Celery, Carrots, and sliced peppers

There are so many health benefits to eating fruits and vegetables but it can also help you to lose weight and keep your calorie intake in check!

I challenge you this weekend to make a conscious effort to meet your daily requirement on fruit & veggie servings! Can you do it?