The Fit Skool | by Kelly

November 3, 2013
by Kelly @ The Fit Skool
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Sunday Food Prep!

Today was all about getting organized for the week with some meal planning ideas, grocery shopping, & food preparation. Sure it took longer then I would’ve liked but I will thank myself later in the week when I don’t want to cook!

My grocery list looked something like this:

Whole chicken (5lb)
Lean ground beef
Turkey tenders
Kabocha squash
Sweet potatoes
Broccoli
mushrooms
Strawberries
Bananas
Pineapple
Eggs
Milk
Whole grain bread

Meal Ideas for the beginning of the week:

Roasted Whole Chicken with herbs
Shepherds pie (lean ground beef)
Turkey tenderloin and veggies

Food Prep:

Homemade Protein Bars (recipe to come this week)

Roasted Whole chicken

Roasted Kabocha squash

Baked eggplant with olive oil

Pumpkin Bran muffins

These recipes were super easy and will be so helpful throughout the week. The roasted chicken is dinner tonight, but then also will be used for sandwiches/salads for lunch this week. Having veggies in the fridge is always helpful for me especially at lunch when you want to throw together something quick! I love having healthy muffins at work, they are the perfect snack in between clients and are really tasty.

Do you prep food or plan out meals for the week?

November 2, 2013
by Kelly @ The Fit Skool
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Celebratory dinner and morning walk with Cooper

Last night Marc and I went to Terra a restaurant on Greenwich Ave for a date night, we are trying to take advantage of date nights before baby G arrives. I am all for it!

I ordered the Parmesan crusted sole that came with sauteed spinach in a lemon thyme sauce, delish. Marc ordered the duck breast with a 5-spice ginger sauce and sauteed Kale. (marc’s picture was a little blurry the lighting was very bad on his side!) We also got a side of brussel sprouts.

My meal was so yummy, I wanted to eat every bite, but ended up packing 1/2 of my meal to go. My stomach is not able to fit a lot of food these days and I find myself eating frequent small meals.

This morning we got up and had a Dunkin pumpkin spice coffee (a saturday ritual the past few weeks) ate some breakfast and then took Cooper to the park for a walk. It was gorgeous out and perfect weather for a morning walk.

Now we are heading out to run some errands before a party tonight for Marc’s softball team. Should be a great Saturday!

November 1, 2013
by Kelly @ The Fit Skool
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Fall turkey chili!

I made this turkey chili last night as a quick last minute dinner for Halloween! This is the perfect fall chili.

I added some frozen butternut squash which added the perfect amount of sweetness! I am a big fan of chili especially with lots of veggies and for those of you who don’t like beans, it’s bean free!

I served my chili with a little cheese and a baked sweet potato on the side. Believe it or not the chili was quite tasty served over the potato which was not part of my plan!

Ingredients:

1lb ground turkey 93%

1 tablespoon olive oil

1 small onion

1/2 container of sliced baby bella mushrooms

1/3 cup of tomato sauce (I used jarred tomato & basil)

3/4 cup frozen spinach or double if you are using fresh

3/4 cup frozen butternut squash (not pureed, chunked)

2 tsp chili powder

1/2 tsp parika

1/2 tsp garlic powder

1/2 tsp cumin

salt & pepper to taste

Directions

In a large saute pan, brown the turkey meat. Remove from the pan and add in oil then the onions and mushrooms an saute veggies until soft. Add the turkey back to the pan, add in tomato sauce and seasonings and mix well. Add in remaining veggies and mix. Cook on low for 20 minutes or until it’s time to serve!

Optional toppings: sliced jalapenos, cheddar cheese, light sour cream or greek yogurt for some creaminess!

Cooper loves the Fall too.. It is very difficult to keep him away from the leaf piles!

October 31, 2013
by Kelly @ The Fit Skool
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Should you exercise while pregnant?

I have been receiving a lot of comments this past week, from members/clients at the gym asking if I am still allowed to exercise, and should I still be doing what I am doing while pregnant?

So should you exercise while pregnant? The answer varies! Every pregnancy is different, and the fact that I was working out and exercising regularly prior to getting pregnant it was okay to continue during my pregnancy. Here are some changes I have made to my prenatal exercise regimen:

I choose lighter weights or normal weights that I can do without straining and perform higher repetition (I am not trying to gain strength I am maintaining my fitness)
I do not perform any exercises flat on my back, it is harder for me to breath and the baby won’t get enough oxygen
As an instructor the talk test works for me, if I can’t talk through my exercise I need to slow down
I drink throughout my entire workout to stay well hydrated
The most important thing I do is listen to my body, if something doesn’t feel right I immediately stop

I have avoided numerous pregnancy symptoms through exercising… I have no swelling, I don’t waddle or walk uncomfortably, my digestive system hasn’t slowed down, I have no real cravings, I sleep comfortably, I have no back pain, and I’ve had steady weight growth.

My doctors have been very supportive of my job and fitness. They encouraged me to stay active as long as I had no discomfort or abdominal pain. There were a few days in my 3rd trimester I was asked not to exercise due to some contractions but besides that exercise has helped me get through the last 7 1/2 months of my pregnancy. I feel super blessed that I have stayed active and it has helped me stay strong and comfortable!!

Every pregnancy is different, and you should always consult with your doctor about exercising while pregnant.

HAPPY HALLOWEEN I will be dressing up as an 80’s workout instructor for my boot camp class tonight!!

October 30, 2013
by Kelly @ The Fit Skool
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It’s okay to TREAT yourself!!

Halloween is such a fun holiday, people dress up and kids get to trick or treat for lots of candy… I used to love dressing up with my friends and family and I always enjoyed the crazy decorations people had outside their houses.

Lets talk about the candy….

It’s okay to indulge!!! Most of the candy comes in smaller “fun size packs” which means it is portioned out for the perfect TREAT. Now… just because they are smaller doesn’t mean we should eat 10 of them in one sitting. So pick your favorite candy and enjoy!

Take a look how many calories are in some of your favorite Halloween treats, they are all under 100 calories:

SNICKERS ( fun size bar) 80 calories

MINI TWIX (1 fun size bar) 80 calories

REESES (1 fun size) 100 calories

KIT KAT (1 fun size bar) 80 calories

M&M’S PEANUT (1 fun size pack) 90 calories

SKITTLES (1 fun size pack) 60 calories

To burn off your 100-calories treat, you can jump rope at a fast pace for 10 minutes!!

October 29, 2013
by Kelly @ The Fit Skool
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33 Weeks Pregnant!

Last night we made healthy homemade wheat pizza for dinner, it was quite delicious! We had 2 pizzas, 1/2 mushrooms and 1/2 cheese with fresh basil, and then one with chicken, spinach, peppers, and gorgonzola. We cut them into little squares, and I had a couple of each, I would highly recommend making your own pizzas!

After dinner, Cooper laid on me and I swear he was feeling some baby movements with his paw! Or at least I am pretending he knew what was going on.

So my baby countdown has begun.. 49 days!! That sounds crazy to say because it sounds so soon, but Marc and I are so excited for the big day. I feel very organized and we have accomplished so much around the house, but I do feel like there’s a lot more to do. Does your to-do list ever end? I don’t think so..

Pregnancy Fitness update: this past week I didn’t exercise as much as I had planned on originally. I think my body needed a break. Ab work is as usual getting more difficult, the belly just gets in the way!! I am hoping to get in some light weight strength workouts this week and my cardio of choice lately is outdoor walks since the fall weather has been awesome.

Here’s what has been going on this past week with BABY G:

33 WEEKS

THE BABY IS about 18.5 inches long, the size of a PINEAPPLE, Weighing about 4.5 lbs

WEIGHT GAINED: total up 19 lbs

GENDER: It’s a girl!!!

WORKOUTS:

TUESDAY OFF

WEDNESDAY OFF

THURSDAY taught boot camp

FRIDAY Group Power (1 hour strength training)

SATURDAY cardio walk outside

SUNDAY cardio walk outside

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

FOOD AVERSIONS: At this point I do have some aversions but I just stay away from them. So this week I didn’t run into any trouble

FOOD CRAVINGS: I really wanted steak, a baked potato, and broccoli on Sunday night and that’s what we had for dinner! It was great. I think eggs and toast are a craving or staple now. I don’t feel complete in the morning without it! I love fruit.. any kind, berries, pineapple, apples, bananas. I wish I could eat it all day.

SLEEP: Sleeps been pretty good, I feel blessed. I only get up 1 time per night to pee and it doesn’t bother me.

MATERNITY CLOTHES: I bought a couple new long sleeve tops this weekend at Old navy but they weren’t maternity. They were super comfy though and a little bit longer so very cute with leggings.

STRETCH MARKS: None… phew

DO I MISS ANYTHING: I miss the usual, laying on my stomach and doing boot camp style workouts. If my doctor said it was okay I would probably still be doing burpees and jump rope! haha

MOVEMENT: she’s getting stronger. When she moves it is a little more uncomfortable probably because she weighs more now.

BABY ITEMS PURCHASED: Marc and I went shopping and bought 2 little newborn onesies. One that says my first christmas (lets hope she’s born before then) and a red “I love my daddy” onesie… so cute

WEDDING RINGS ON or OFF: ON… thankfully no swelling.

BELLY BUTTON IN or OUT: the belly button is officially FLAT…. weird!

SYMPTOMS: some symptoms I had this week were contractions, yes contractions.. I had about 4 in an hour last Tuesday and on Friday they did a test and I had 3 in an hour. We don’t need Baby G coming this soon. I haven’t been tired, I’m hoping the tiredness that everyone talks about in the 3rd trimester never comes. I feel pretty good!

LABOR SIGNS: some contractions but not too frequent

I’M LOOKING FORWARD TO: this weekend as usual! We are going to hang some bookshelves in the nursery. I am also hoping the weather is nice, because walking Cooper is my go to low impact exercise on the weekends now.

October 28, 2013
by Kelly @ The Fit Skool
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“Mommy & Me” workout

Last week one of my clients was telling me how hard it is to find time to workout with her newborn. She told me how her son’s sleeping schedule doesn’t give her a lot of down time and he doesn’t nap well. Her space is limited at home so she didn’t have many options.

I created a short workout for her that she could do with the baby at any time of day with no equipment. This workout is meant to be quick and she you can do it for 10, 15, or 20 minutes. The hopes is to start out with a shorter time and then increase the time and add in a few more exercises. I thought it would be a great way to entertain the baby and at the same time my client got in a mini-workout at the convenience of her home.

Just because this is called the Mommy & Me workout doesn’t mean it can’t be done a Daddy & Me workout too.

Mommy & Me workout #1 (body weight + baby weight) Warm-up alternating between jumping jacks & high knees 30 seconds each in place for 3 minutes

perform 10 repetitions of each exercise and complete as many rounds as possible in 15 minutes

Baby Squats (holding your baby)

Sit-ups (optional: holding your baby)

Chest Press (holding your baby), or full body push-ups (your baby can lay underneath you for this one)

Hopefully once you complete the mini workout your baby is exhausted from all the workout moves and ready for a nap!

Have you ever tried a mommy & me workout before?

October 26, 2013
by Kelly @ The Fit Skool
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I am loving the fall!

I love Saturdays, especially when I have nothing scheduled… it seems like it’s been a while since I had a free day with no plans!

I woke up a little later then usual and Marc went to Dunkin Donuts and got us each a pumpkin spice coffee! (we do 1 pump of the pumpkin flavor which is plenty sweetness for me!)

We ran some errands, ate some lunch and quickly put together the baby swing we got from Marc’s sister.

Cooper seemed very entertained by the swinging motion and the music

Our afternoon consisted of a trip to Bruce Park. We went for a long walk (our exercise for the day) and as you can see we got to see lots of beautiful trees that have changed colors.

After our walk we let Cooper chase a soccer ball around the field. Here is a video link of Cooper running with the soccer ball! IMG_1588 It was so entertaining to watch and who would’ve known that he loved soccer!

Now it’s time to shower and get ready for dinner!

October 25, 2013
by Kelly @ The Fit Skool
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Wine making

Happy Friday! This morning my car said it was 37 degrees, brrrrr. I definitely used the heat today. So I thought I would mix it up today and instead of posting a recipe, workout or fitness tip. We are going to talk about one of our family hobbies, making wine.

First lets talk about the heart healthy benefits to a glass of wine! I read this article on the Yale New Haven Hospital website it discussed the health benefits to drinking a glass of red wine. Scientists believe that the antioxidants that are in the skin and seeds of the grapes have a “cardioprotective effect” and help reduce coronary heart disease risk. It is an interesting article so take a look.

Obviously being pregnant I DO NOT consume alcohol but when not pregnant I do enjoy the occasional glass of red wine!

Now on to the wine making process. About 6 and 1/2 years ago I got a wine making kit from Midwest Homebrewing & Winemaking and my family and I started making homemade wine. We have made all different kinds of red wine.. but the first batch we ever made, a French Cabernet Sauvignon stood out to me the most! This fall Marc and I decided to make it again. It will be finished a little before the holidays and will make great xmas gifts!

The wine kit made it extremely easy because you don’t need to go to a vineyard and stomp on grapes. The juice from the grapes comes in a big container and there is a step-by-step process to follow to make the wine. It is actually quite fun and fairly cheap to make.

It starts with the adding the juice to a large bucket.

Then you add in a few different packets (yeast, oak chips) add in water and some preservatives. Then we let it sit for about a week.

The second step was measuring the specific gravity. This is an important step because if it doesn’t read the proper # the wine will not ferment. Ours was measuring perfectly so we began siphoning the wine from the bucket into a glass carboy (we use the glass carboy instead of a wooden barrel and that is why the oak chips are added for extra flavor)

There are more steps to come in this wine making process.. and I will definitely update on the progress!

Cooper is happy it’s the weekend!

October 24, 2013
by Kelly @ The Fit Skool
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Simple Red Spiral Potatoes

These potatoes are easy peasy and quite yummy. I am definitely a potato girl and the first time I made them I knew they would become a regular item. In the picture below, I served the spiral potatoes with my honey dijon pork chops. They would go great with just about any type of meat whether it’s chicken or steak.

They are sure to impress your family

Simple Red Spiral Potatoes

Ingredients:

4 medium red potatoes

1 tablespoon Olive Oil

1/2 teaspoon parsley

Salt & pepper to taste

Directions:

Preheat oven to 425 degrees. Make slices in the potato but make sure not to cut through the bottom. Drizzle potatoes with olive oil. Sprinkle with salt, pepper, and parsley.

Bake for 30 minutes or until top of potato is slightly crispy. YUM!