The Fit Skool | by Kelly

November 14, 2013
by Kelly @ The Fit Skool
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Skinny Pumpkin Spice Cookies

Pumpkin season isn’t over yet!! If you are looking for a healthy treat these are quite tasty. Not only are they made with healthy ingredients but they can satisfy a craving for sweets. Cookies don’t have to be loaded with butter and sugar to taste good, and this recipe only has 1 tablespoon of butter in the whole recipe!

SKINNY PUMPKIN SPICE COOKIES

Ingredients:

1 cups quick oats
1/2 cup whole wheat flour
½ tsp baking powder
¼ tsp baking soda
1/8 tsp salt
1/4 tsp ground cinnamon
1 tsp pumpkin pie spice (if you like the spice add a little more)

1 tbsp butter
1 tsp vanilla extract
1/4 cup brown sugar
1/4 cup sugar
2 large egg whites
3 tbsp canned pumpkin (mine were heaping tablespoons!)

Chocolate chips ¼ cup (optional) I made some with chocolate chips and some without.

Directions:

Preheat oven to 350. In a bowl combine all the dry ingredients except for the sugars. Mix well. In a separate bowl mix the butter and sugars until combined. Add in egg whites, pumpkin, and vanilla extract. Add in the dry ingredients and stir well. (Optional add in chocolate chips)

On a non-stick baking sheet drop about 1 tbsp of dough until you have 16 cookies. Bake for about 10 minutes.

Makes 16 cookies

About 80 calories per cookie, 1.9g fat, 13.8g carb, 0.8g fiber, 1.8g protein

November 13, 2013
by Kelly @ The Fit Skool
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Thank you boot campers!! & Quick 10 minute workout

I want to thank everyone in my Boot Camp Class for throwing me a surprise baby shower after class last night.

As I was leaving the room, everyone yelled surprise and I was completely thrown off!!! Why was everyone still here…. haha that was my thought. It was so sweet and I felt very special that they spent the time to put this shower together. I immediately felt bad that I threw in some additional squat jumps at the end of the workout

There was a table of healthy treats & drinks set up, everything was delicious!

This group of people has been so supportive through-out my whole pregnancy and I can’t thank them enough!!! I love motivating and pushing people through workouts and it has been a great experience to train them while pregnant!

They gave the baby a super cute monkey onesie & matching blanket.. and a generous gift card to buybuybaby that will allow us to get tons of great stuff for the baby… THANK YOU!!!

Group Picture with some of the boot campers

Here is a QUICK 10 Minute Workout for those days you literally only have 10 minutes to fit in a quick workout: Be sure to warm-up properly before for about 5 minutes with a light jog, jumping jacks, jump rope etc.

3 Mini-Cicuits:

perform 10 repetitions of each exercise, complete as many rounds as possible for 3 minutes.. then move to next mini-circuit

HAPPY HUMP DAY!!!

**always consult your physician before beginning a new exercise program or workout**

November 12, 2013
by Kelly @ The Fit Skool
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35 Weeks!

Hitting the 35 week mark is making it feel like there’s really not that much time left! I have 35 days until the baby potentially arrives…. give or take a few if she comes early or late. Either way I want a healthy baby so she can come when she’s ready. Just please don’t come on xmas haha.

Pregnancy fitness update: My strength workouts this past week were 2 group power classes, which seems to be plenty. During the class I am modifying the abs-track by coaching through some of the sit-ups that are completely flat on the step. I chose lighter weights last week which seemed to help and I wasn’t sore at all this week. For cardio, I did some biking and elliptical (very light intensity) and on the Friday-Sunday were walks outside! I have a feeling walking will be my go to cardio pretty soon.

My doctor’s appointment this morning went well. Baby is doing great and measuring right on track. The doctor did ask me to slow down for the next 10 days… what does slowing down mean? I guess less exercise for me. Which means finding a sub for my group power class next week She said once I hit 37 weeks I can do whatever…

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 honey dew melon, Weighing about 5.5 lbs

WEIGHT GAINED: gained 1lb this past week, total up 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 20 minutes light cardio elliptical, walk with Cooper at Bruce Park

SATURDAY cardio walk outside 25 mins

SUNDAY cardio walk outside 30 mins

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

FOOD AVERSIONS: Spinach again!! I feel like I am back in my 1st trimester. Some vegetables are just grossing me out. I am focusing on eating the ones that are appealing and avoiding the ones that aren’t right now.

FOOD CRAVINGS: As usual fruit, but I like carbs too. Whole grain bread, homemade pumpkin oat-cookies, salty snacks like thin-triscuits with sea salt (only 3 ingredients), I also still love breakfast (eggs & Toast) I will eat it any time of day if you want to make it for me.

SLEEP: believe it or not last night slept through the night and I am still comfortable sleeping. Every other night this past week I get up once to pee. NOT BAD!!

MATERNITY CLOTHES: Nothing new. I only plan on getting a holiday outfit for thanksgiving and hopefully wearing what I have up until the end. My mom also gave me a couple of winter coats she had.. and they fit!!

STRETCH MARKS: None…

Baby Bump Picture post workout this morning

Baby Bump Picture post group power workout

DO I MISS ANYTHING: I really missed laying on my stomach this weekend, it is getting annoying laying on my side all the time. I also miss getting up easier. When I am laying down on the couch, floor or bed I actually have to think about getting up where as before I would just pop right up.

MOVEMENT: Baby G’s movements are strong and her kicks to my ribs are a little more alarming. I literally jump when she kicks me. She hiccups usually 2x per day. Once in the morning and once at night and they last for a minute each time. It’s nuts!

BABY ITEMS PURCHASED: I purchased a cute animal print onesie, some baby headbands, a xmas ornament for the baby, and we got a lovely bag of goodies from one of my co-workers. She made us a baby blanket, bought us some cute onesies, and an adorable osh-kosh overalls outfit!!

WEDDING RINGS ON or OFF: ON…

BELLY BUTTON IN or OUT: FLAT…. seems like it once to come out but I don’t think I am ready for it.

SYMPTOMS: Friday and Saturday in the middle of the night around 330-4am I woke up to some stomach cramping. It was hard to fall back asleep and kept me up for a good hour. I’m assuming they are false contractions. Part of the preparation for the delivery. Yesterday I had a couple of pretty intense contractions while we were shopping at the grocery store. They got sharper as I walked and calmed down when I took a seat. So.. Yesterday afternoon was spent relaxing!!

LABOR SIGNS: some contractions, but they aren’t frequent enough to be labor!! Plus it’s too early, we need to keep her in there for 2 more weeks.

I’M LOOKING FORWARD TO: Getting our bookshelves on the wall. Yesterday marc hung our curtain rod and we put the pink ruffle curtains up.. very cute! Everything in the baby’s room is coming together!

November 11, 2013
by Kelly @ The Fit Skool
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Veteran’s Day & stuffed acorn squash recipe

Happy Veteran’s Day to all the veterans who have served our country! We are all grateful for your service.

I am working today, but I like my job and when there are holidays I get new members to take my classes which is always fun. Group Power this morning was great, and it is definitely getting more challenging for me each week. Between all the exercises, talking, & extra weight.. I feel it by the end of class!!

Baby Bump Picture post workout this morning

After class I refueled with my homemade protein bars. Man they are tasty and the perfect snack for after a workout.

Last night for dinner we made acorn squash stuffed with chicken sausage & peppers. It was delicious and super healthy.

Stuffed Acorn Squash with Chicken Sausage & Peppers

Ingredients:

1 package of Al fresco sweet italian chicken sausage

2 green peppers, sliced

1/2 large onion, chopped

2 tsp canola oil

1/2 tsp basil & oregano

1 acorn squash

2 tsp olive oil

salt & pepper to taste

Directions:

Pre heat oven to 400 degrees. Cut squash in half, drizzle with olive oil, salt & pepper and place on a baking sheet. Bake for 30 minutes until soft.

In a large pan add canola oil and turn stove on to medium heat. Add onions to pan and saute until lightly brown then add peppers and cook for 5-7 minutes until soft. Remove the pepper mixture and place on a plate. Add sausage to pan and cook until brown. (the chicken sausage are precooked so they only need a few minutes on each side) Add the peppers & onion back to the pan and mix together for another 5 minutes.

On a cutting board, finely chop 2 sausages and a few scoops of peppers and onion. Remove squash from oven and stuff evenly with the sausage mixture. Sprinkle some mozzarella cheese (or any cheese you like on top) place it back in the oven until the cheese melts. Serve!

Now its off to teach some senior fitness….. enjoy your day!

November 10, 2013
by Kelly @ The Fit Skool
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Sunday Food Preparation

This morning I woke up feeling a little more tired then usual. I guess that is expected going into my 35th week of pregnancy. I knew if I got some fresh air that would make me feel better and more energized so Marc and I took Cooper out for a nice long morning walk. By the time I got back I felt great

After breakfast and our walk we went to the grocery store to pick up some food for the week.

MEAL IDEAS FOR THE WEEK:

BBQ Pulled pork loin chops (we cooked this today in the crockpot)

Chicken Sausage & peppers with acorn squash

Turkey meat sauce over rotini pasta

Leftover Sweet Potato Shepherd’s pie

FOOD PREP:

Cut up fruit and greek yogurt with berries (already packed to go)

Cucumbers & Carrots

Sausage & Peppers

Pomegranate seeds (I am going to post about pomegranates this week)

Noodles with Olive OIl, Basil & Parmesan Cheese

I just put the acorn squash in the oven to roast with some olive oil, salt & pepper.. yum.

Now its time to make some client workouts for the week! Happy Sunday

November 8, 2013
by Kelly @ The Fit Skool
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SWEET POTATO SHEPHERD’S PIE

Yum!! This recipe is healthy and delicious! I made this recipe last night and it was perfect for a cold fall evening dinner. Shepherd’s pie traditionally has white potatoes on top but I made it healthier with sweet potatoes. We all can use some extra veggies!

I held back from having second’s because I knew that wouldn’t sit well right before my boot camp class!

SWEET POTATO SHEPHERD’S PIE

Ingredients

4 medium sweet potatoes, peeled & diced
1/2 cup skim milk
1/4 cup fat-free low-sodium chicken broth
1 1/2 tbsp butter

1 lb 90% lean ground beef
1 medium onion, diced
2 cloves garlic, diced
8 oz mushrooms, diced
10 oz frozen mixed vegetables
1 cup fat-free low-sodium chicken broth
2 tsp tomato paste
1 tsp Worcestershire sauce
½ tsp rosemary
½ tsp thyme
Salt & pepper

Directions: Preheat oven to 400. Boil potatoes in a large pot until soft, drain and mash with milk chicken broth, salt pepper and sour cream.

In a large pan, sauté beef. Once cooked set aside on dish. Add onion and garlic to pan and sauté for a few minutes. Add in mushrooms and cook for 3 more minutes. Add remaining frozen veggies, broth, paste, Worcestershire and seasonings. Mix well and then simmer for 5-10 minutes.

In a baking dish evenly spread beef mixture on the bottom. Top with the mashed sweet potatoes. Bake for about 20 minutes. Serve once cooled.

I would’ve taken a picture of the serving I had on my plate but it doesn’t look as pretty!!! HAPPY FRIDAY.

And in case you wanted to see… here is a belly shot from before boot camp class last night! 39 days left until Baby G arrives.

November 7, 2013
by Kelly @ The Fit Skool
0 comments

Boot Camp Circuit Workout

1 Hour BOOT CAMP CIRCUIT WORKOUT

Equipment: Mat, Medicine Ball, Weights, agility ladder

WARM-UP 5-10 minutes: jog, jump rope, jumping jacks

45 seconds each exercise, 15 second transition (Repeat each circuit 3x)

CIRCUIT #1

Tricep Kickback

Medicine ball squat to press

Plank T Rotation

Pushups

Agility ladder side hops (see bottom note)

CIRCUIT #2

Lateral Raise

Overhead lunge with medicine ball

Bicep curls

Single leg overhead crunch

Agility ladder ski jog (see bottom note)

CIRCUIT #3

Core rotation

Squat twist press

Plank walk

Russian Twist

Reverse lunge hop

COOL DOWN with some stretching 5 minutes

*** NOTE if you do not have an agility ladder. Roll up a towel, or place a jump rope on the floor to hop over. Having an object or piece of equipment to work around will make it more fun!

Before beginning a new workout or exercise program consult your physician first!

November 6, 2013
by Kelly @ The Fit Skool
0 comments

Morning eats & easy roasted chicken recipe

My morning started off with a small cup of coffee a couple eggs and a piece of whole grain toast!

I headed to they Y to train some clients. In between I snacked on a banana, a pumpkin bran muffin, and a greek yogurt!

My training went well this morning, my clients were dripping with sweat by the end of their sessions. While I was training I noticed that demonstrating certain exercises are getting a little more challenging. Even a regressed burpee or an overhead walking lunge seems difficult! I am not used to it but it is probably because the belly is GROWING!!

Check out the difference in belly size in just 2 weeks from Week 34 on the left to Week 32 on the right!!

On Sunday we made an easy oven roasted whole chicken. I wanted to share this recipe because it was so simple and really takes 10 minutes to prepare. If you are hanging around the house on the weekend you can just pop this in the oven for a delicious meal. The leftovers are perfect for easy lunches during the week!

Roasted Whole Chicken

Ingredients:

1 (5lb) whole chicken

1 1/2 tbsp olive oil

1 tsp of basil & oregano

1/2 tsp parsley

1/4 tsp of thyme & rosemary

1/4 tsp salt & pepper

lemon zest (shaved over the top of the chicken)

Directions:

Pre heat the oven to 450 degrees. Remove all the unwanted insides from the chicken. Spray a baking pan with non-stick spray or if you have a wire rack place that on the pan. Mix all spices together in a small bowl. Coat the chicken with olive oil and sprinkle spices evenly over the chicken. If you like lemon zest, use a hand grater to shave some zest over the chicken. Bake for approximately 1 hr and 15 minutes or until cooked through.

November 5, 2013
by Kelly @ The Fit Skool
1 Comment

34 Weeks

42 days… (6 weeks) left and time is traveling a lot slower now. The anticipation is growing and growing and I find myself questioning will she really be here in 6 weeks…. or is it 5 weeks… or 7 weeks??? Who knows. This might be one of the more frustrating parts of pregnancy, not knowing the arrival date! what do you think? Do you have a guess?

Pregnancy fitness update: Everything was great this past week and I got in some great workouts. I used lighter weights as usual but I still felt the soreness. Pushups were soooo challenging. I think part of it is the increase in belly size over the last 2 weeks and I literally have no ab strength left to assist my pushups so its all arms! Man the extra baby weight makes it tough. At least my arms are getting stronger!

I am happy that it is November now, I love the holiday season and this season is definitely going to be a special one.

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

34 WEEKS

THE BABY IS about 18.5 inches long, the size of a canteloupe , Weighing about 5.0 lbs

WEIGHT GAINED: gained 1lb this past week, total up 20 lbs

GENDER: It’s a girl!!!

WORKOUTS:

TUESDAY Taught boot camp

WEDNESDAY 1 hour group power class (strength training)

THURSDAY boot camp workout and taught senior fitness

FRIDAY 20 minutes light cardio

SATURDAY cardio walk outside 25 mins

SUNDAY cardio walk outside 25 mins

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

FOOD AVERSIONS: nothing grossed me out this week, it was kinda nice!

FOOD CRAVINGS: This week I found myself leaning towards carbs and fruit! I think that must be because Baby G is growing faster. I have a greek yogurt and fruit bowl every day, it always hits the spot. My favorite meal is still breakfast (eggs & toast) It doesn’t get old. I indulged in some dark chocolate this halloween too..

SLEEP: I have been sleeping like a rock lately. It does take me a little longer to get to sleep because of all the movements in my belly but once I’m asleep I feel like I could sleep forever. I always pop up when my alarm goes off but this past week was harder and I definitely wish there were more hours in the night. I am still waking up to pee once during the night.

MATERNITY CLOTHES: I bought a cute long black lace top (not maternity) but I am going to wear it for the holiday if my belly still fits in it!

STRETCH MARKS: None… keeping my fingers crossed it stays this way

DO I MISS ANYTHING: I miss getting out of bed with ease, I miss the usual exercises that I am not allowed to do ( jumping, ab work, etc) I really miss wearing heels. It’s just not ideal for me anymore and I can’t wait to put them back on once the baby is born.

MOVEMENT: Her movements are different now and sometimes her movements make me nauseous!! I feel like I can distinguish where her feet are (usually up by my rib cage or to the side) when she moves its a little more uncomfortable, my guess is there’s less room in there for her to spin around now.

BABY ITEMS PURCHASED: We bought some little things at Target this past weekend, pacifiers, another cute crib sheet, etc. we were looking for some cute headbands but I couldn’t find any

WEDDING RINGS ON or OFF: ON… I am thankful for not having swelling issues

BELLY BUTTON IN or OUT: FLAT…. not in or out

SYMPTOMS: in the beginning of the week I was tired, but I’m blaming that on lack of sleep. I definitely caught up this weekend with the time change.. thank you fall!

LABOR SIGNS: some contractions, but nothing frequent enough.. phew!

I’M LOOKING FORWARD TO: buying some baby stuff this weekend. We have some little items we would like to get and I also just want to shop for her!

November 4, 2013
by Kelly @ The Fit Skool
1 Comment

Homemade protein bars!

I am so excited to share this recipe with you. These homemade protein bars were delicious and super satisfying post-workout. The bonus is there are no preservatives and they are healthy.

Yesterday when I was prepping foods, I knew I needed some on the go snacks this week that were filling since my schedule is busy. These bars are sure to do the trick!

This morning I taught a Group Power class and immediately trained a client right after so this was the perfect post workout snack to eat as I was leaving class. With about 9g of protein, I knew my muscles would be replenished. I loved that it had some crunch from the almonds and the combination of chocolate and peanut butter felt almost like a treat!

The best part is they are no bake! It literally took me 10 minutes to whip these up and I’m definitely going to make these weekly. I might try out some different flavors

Homemade Protein Bars

Ingredients

2 cups quick oats

2 scoops Egg White Protein Powder (I used Jay robb chocolate)

1/4 cup almonds

1/3 cup dried cranberries

1/2 tbsp cinnamon

1/4 cup honey

1/2 cup All Natural Peanut Butter (creamy)

1/4 cup skim milk

1/4 cup canned pumpkin

1/4 cup dark chocolate

1 tsp vanilla extract

Directions:

1. Grease a large 11×7 inch pan.

2. In plastic bag, crush almonds (I use a hammer but you can use a rolling pin

3. Combine all of the dry mix ingredients into a large bowl and mix

4. In a microwave safe bowl combine all of the wet mix ingredients & microwave until chocolate is mostly melted. Stir until smooth

5. Combine wet & dry ingredients.

6. Pour mixture into the pan and spread to cover the bottom of the pan.

(This is before they were cut.. I used wax paper to spread them in the pan so my hands didnt’ get all sticky.)

7. Refrigerate for an hour before eating & Store in the fridge.

Makes 12 bars, serving size 1 bar approximately 195 calories, 8.2g fat, 21g carb, 2.8g fiber, 9.2g protein

Note: These bars can be sticky from the honey so I wrapped mine in a piece of tin foil to bring to work or you could use wax paper so that it doesn’t get your hands all sticky.