The Fit Skool | by Kelly

October 23, 2013
by Kelly @ The Fit Skool
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Mental Toughness

Are you mentally tough? Can you push through workouts by motivating yourself to perform 10 more reps… or running just 10 minutes longer?

If you are mentally tough you can focus and complete anything you put your mind to. When you set goals you achieve them. I can say that I am mentally tough and I loved to be pushed and challenged and it always feels good to complete anything I set out to achieve. Sometimes we need help of a trainer, instructor, friend, or family member to help us get through a workout but ultimately it is up to you to complete the task or activity.

There are ways to overcome any challenge. If you need someone to motivate you and correct you so that you are convinced you can do it, then that right there is what you need to do. Grab a partner or someone to train with.

As a personal trainer and group instructor I never want to see my clients fail. I want them to succeed and reach the goals that they set out for and push them to complete my workouts. I like to think of myself as a “coach”. I grew up playing sports and having a good coach that can get you through tough situations and let you know their expectations motivated me to work harder and do as I was asked. With a coach I didn’t feel any self pressure and I would focus on the task at hand.

In comparison to working out, if I were asked to complete 100 burpees I would do it. Yes 100 sounds like a lot but take it one at a time. Before you know it you will be at 100. Don’t se yourself up for failure by saying I can’t do 100 burpees. Focus on completing them one repetition at a time. Stay positive! I use visualization to help me achieve my goals. When I see myself doing something, it happens!

What can you do to improve your mental toughness?

October 22, 2013
by Kelly @ The Fit Skool
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32 Weeks

I can finally say that time is starting to slow down.. are these last 8 weeks going to take forever?? I need to keep busy and not focus on the december 17th due date!

Pregnancy Fitness update: This past week has been great. I have had good energy over all and really no major complaints! I didn’t get in as many workouts from Friday-Sunday because of all my baby shower errands. I knew that this week was going to be jam packed so I took advantage of not working out for a few days. As far as fitness goes, I don’t feel any different, and I don’t really get too short of breath. I can’t do jumping exercises and I’m super limited on my ab exercises. The ab work that I do is challenging and I have a very short range of motion on every exercise.

Members, clients, family, and friends have made comments/questions about how long I can work for or how long I can continue exercising and teaching classes. The answer is ….as long as the doctor says it’s fine I am going to continue! Exercise keeps me mentally focused and I feel good after any type of workout even if its a walk with the dog. Staying strong through this pregnancy has helped me in so many ways. I have no mental stress, no back pain, no swelling anywhere on my body, & no stretch marks. I have also noticed on days that I exercise I sleep better. When I am not active I have a hard time falling asleep.

This coming week I am teaching 7 classes on top of training.. so I think come Saturday I will want a day off

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

32 WEEKS

THE BABY IS about 18-18.5 inches long, the size of a honeydew melon, Weighing about 4- 4.5 lbs

WEIGHT GAINED: gained close to 1/2lb this past week so I’m up 18 – 18 1/2 lbs

GENDER: It’s a girl!!!

(These aren’t ideal photos of my belly but I had no one to take a picture of me this morning, I will take more tonight!)

WORKOUTS:

TUESDAY taught boot camp

WEDNESDAY Group power class (1 hour strength training)

THURSDAY taught boot camp & senior fitness

FRIDAY 15 minutes of Cardio and walk with cooper

SATURDAY OFF DAY, walk with cooper

SUNDAY OFF DAY, walk with cooper

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

FOOD AVERSIONS: Not too many this week. Just the usual, plain veggies. Also, mexican food still makes me gag… will I ever like it again?

FOOD CRAVINGS: Did you guys know I like pumpkin?? haha, bring it on. Pumpkin muffins, bread, pumpkin oat bars, pumpkin coffee.. at least it’s all healthy. That’s because I make the food myself. I dont really care for all the processed preservative stuff. My mom made chicken cutlets last week and I loved them, when they ran out I was devastated.

SLEEP: Sleeps been pretty good, I sleep through the night for the most part.. but I am going to bed later then normal.

MATERNITY CLOTHES: I bought my baby shower top at Destination Maternity. It was black lace with a cute ribbon around the top of my baby bump.

STRETCH MARKS: None, yet

DO I MISS ANYTHING: I miss laying on my stomach, rolling out of bed easier, wearing all my cute fall tops from last year, running, having a glass of wine… non of this stuff bothers me but when I think about it I guess I sorta miss it.

MOVEMENT: Movement is an understatement, Baby G is non-stop…. just like her mama haha. Her movements are becoming stronger and they aren’t subtle. I feel her little feet near my ribs a lot. Kinda uncomfortable!

BABY ITEMS PURCHASED: We haven’t purchased anything but we got TONS of gifts at the shower.

WEDDING RINGS ON or OFF: ON

BELLY BUTTON IN or OUT: Looking more flat these days

SYMPTOMS: Not too many symptoms this week. I’d say a little less sleep, peeing a lot more, eating a lot more, and a little more tired!

LABOR SIGNS: NONE, but it is still early

I’M LOOKING FORWARD TO: Setting up the rest of the nursery with all the new stuff we got from the Baby Shower!!

October 21, 2013
by Kelly @ The Fit Skool
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Baby Shower!!

This morning was quite the busy morning for me with no breaks!! I was at the gym for 6am and trained 1 client before I powered up for my Group Power class.. it was awesome and such a good workout my muscles are still tired. I quickly ate protein bar and trained another client before teaching my senior class. I feel like I have been re-fueling all day and trying to make healthy choices to keep my body happy!!

On to the good stufffff………

Yesterday was my baby shower! It was such an awesome day and I got to spend it with all of my close family & friends. Baby G got so many amazing gifts and we are very thankful for them.

My mom’s friend Debbie was generous and let my mom host the shower at her house! Let me tell you it couldn’t have been more perfect. The shower had a fall theme with lots of autumn decor and pumpkins galore.

(the pumpkin items go along with my ultimate pregnancy craving… pumpkin!)

mini pumpkin muffins

And now on to the food… I don’t think there’s a word to describe about how tasty it was. Debbie’s husband is a chef, and he made a fabulous brunch for us. On the menu was cannoli stuffed french toast, frittata, bacon, pumpkin muffins, salad, chicken marsala, fall harvest butternut squash lasagna, etc.

When it comes to food, I do indulge but I make smart choices. I am always conscious of what I am eating and try not to make my plate full of all unhealthy items. It’s all about balance! …. it’s funny how I only took a picture of the salad

After we ate brunch it was time to open presents!

We got lots of cute stuff and it was so much fun seeing all the little baby items. Especially the little Yankees T-shirt.. Marc is not happy about this and I am sure he will try to buy her a red sox shirt.

Dessert was chocolate mousse, chocolate chip cookies, & pumpkin cookies!

My friends!

More family & my college friends!!

The shower made me want Baby G to arrive sooner rather then later!! It was so much fun to open all the cute baby items and I can’t wait to set up the rest of the nursery. She is one lucky girl already!

October 20, 2013
by Kelly @ The Fit Skool
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Easy Roasted Spaghetti Squash

I always try to cook in season and spaghetti squash is such a fun & simple vegetable to cook up!

This is a basic recipe that you can roast in the oven and decide how you want to serve it after it’s cooked. Sometimes I opt for spaghetti squash plain with some light butter or olive oil, but you can always add some parmesan cheese or serve it like pasta with sauce and meatballs! Yum.

The options are endless! What’s even better about this delicious squash it nutritional value… it has tons of vitamins and is low in calories & carbs! Check out how simple this is…

Ingredients:

1 medium Spaghetti Squash

Salt & Pepper

BEFORE

AFTER

Directions:

Preheat oven to 350 degrees. Cut spaghetti squash in 1/2 (long ways). Add salt & pepper. Place on a baking sheet with the cut side up and roast for 1 hour. Take a fork and scrape the squash from the skin. It should look like spaghetti as you pull it apart! Place in a bowl and add whatever toppings you prefer!

looks similar to Spaghetti

Serves about 4: 1 cup servings, approximately 31 calories and 7g carbs (not including toppings or oil/butter)

Get creative with Toppings: Parmesan cheese, olive oil, butter, pasta sauce, ground beef/turkey with peppers and onions, chili, meatballs, etc)

October 18, 2013
by Kelly @ The Fit Skool
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TGIF

Here are some of todays eats. Clients constantly ask me what I eat on a daily basis and today’s food was very simple since i was on the go! My morning started off with some coffee.. 2 eggs, a piece of toast & pineapple

I headed out the door to head to train at the gym… I had some hard workouts in store for my clients

After 3 clients in a row my stomach was rumbling and I ate a banana and this Peanut butter Perfectly Simple bar (which by the way is all natural and contains 6 ingredients, 10 grams of protein.. YUM!)

This was enough to hold me off until lunch, which was a turkey sandwich and greek yogurt w/ strawberries and oats! (I get full quicker but I will be hungry in about an hour and re-fuel)

After I quickly ate, I took Cooper for a quick 15 minute walk… I am so happy to walk him again

This is a pic of Cooper yesterday laying on my belly :)

HAPPY FRIDAY!

October 17, 2013
by Kelly @ The Fit Skool
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Balancing out the body

Yesterday I went to physical therapy for my foot. (Yes I have been out of the walking boot for a week now!) They treated me for a ligament strain or stress fracture and tendinitis. When I first arrived Melissa my Physical Therapist checked my alignment at my hips & ankles. My hips were aligned but my ankles were slightly off. It turns out that my left foot (the walking boot foot) had a seriously tight posterior Tibialis muscle. This is the muscle that runs along the inner ankle bone all the way up the back of the calf. (take note: it is not the calf muscle)

After some painful massage of my posterior tibialis, Melissa also used a stick roller to massage my IT Band (Iliotibial Band). If you haven’t been to physical therapy before rolling out any tight muscles can be torturous at first. I know the reward of the massage which is muscles that are relaxed and aren’t holding onto tension, so I act tough during the remainder of the session.

After doing an exercise to build up the arches in my feet I was finished. I walked around and felt completely loose and I could tell that my alignment was significantly better! Thank you Physical Therapy!! I love it.

I am constantly paying attention to my areas of weakness and I focus on making those areas stronger. Right now my feet are my weakness and I need to strengthen my arches. If I don’t it will cause more muscular imbalances in other areas of my body.

Do you notice any muscle imbalances in your body? What do you do to correct them? here are a few stretches I do multiple times per week:

For a tight lower back…

Lay on your back and tuck your knees into your chest, let your knees fall to one side of your body and then switch. I find that this helps stretch your butt and lower back.

For tight hamstrings…

lie on your back and stay completely flat. Wrap a towel around one of your ankles and keeping your leg straight pull your leg up as far as you can. This helps stretch the back of your legs.

If you slouch forward… rounded shoulders

Try stretching out your chest. Find an open door frame and grab the door frame so your arm is extended straight back at or just under shoulder level. This should help open up your chest.

Before beginning a new exercise program consult your physician first

October 16, 2013
by Kelly @ The Fit Skool
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Body weight training workout

There are numerous benefits to Body weight training. You can perform this type of workout anywhere. Whether you are at home, a hotel room, at the park, or the gym you don’t need any equipment. The weight factor is YOU. Besides being free, body weight training improves strength and you can mix up the variations of each exercise.

Give it a shot for a change of pace from the normal weighted workouts you do at the gym.

One of my clients was nice enough to let me snap some pics of him performing hand release push-ups and pull-ups. He works extremely hard at both of these exercises, and we have seen some awesome results!

BODY WEIGHT WORKOUT approximately 30 minutes

Before beginning the workout make sure to Warm-Up for 5-10 minutes (light jogging, walking, biking, running in place, Jumping jacks, etc)

Perform 10 repetitions of each exercise for 1 round, Complete AS MANY ROUNDS AS POSSIBLE in 20 minutes

PUSHUPS

SQUATS

TRICEP DIPS

BURPEES

SIT-UPS

PULL UPS

Once you’ve completed the workout, Cool-down with some stretching

Here is an example of Hand Release Pushups, Thanks Douglas!

Douglas did these PULL-UPS without assistance, but if you cannot do a pull up on your own use a machine or band

(if you do not have access to a pull-up bar, you can use a band and do Lat-Pulls by wrapping the band around a banister or something sturdy)

Before beginning a new workout program always check with your physician first.

October 15, 2013
by Kelly @ The Fit Skool
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31 Weeks and going strong!

Time is flying by, we have 9 weeks to go!

This past week I was very active and by Saturday afternoon I was ready to chill out. My workouts were great this week, we finally launched our Group Power class and taught some great workouts to the members. During the workouts my modifications were the same as last week, a little lighter on the weights and shorter range of motion on abs. My legs were quite sore this week, I guess all the added baby weight is making me work harder!

My belly is taking over now, and I am starting to notice it more and more with daily activities! I had a Dr appointment this morning and everything is looking great. That is always fabulous news to hear… the baby is measuring on track, my weight gain is perfect, and the baby is head down. Wow. She said the baby’s positioning can still change due to flips & turns but I am hoping she gets cozy fast.

The Dr has no issue with my exercise and they are super supportive of staying active for the remainder of my pregnancy as long as I am comfortable

Here’s what has been going on this past week!

31 WEEKS

THE BABY IS between 17-18 inches the size of a Coconut, Weighing about 3.5 lbs

WEIGHT GAINED: gained 1/2lb this week, up 18lbs

GENDER: It’s a girl!!!

WORKOUTS:

TUESDAY taught boot camp

WEDNESDAY VIP Group power class… man was it tough! (1 hour)

THURSDAY taught boot camp

FRIDAY 15 minutes of Cardio and 1 hour light strength training

SATURDAY 1 hour group power workout (my co-worker needed to film so I got to do the workout again!)

SUNDAY OFF DAY lots of relaxation

MONDAY taught 1 senior fitness class

FOOD AVERSIONS: This past week was rough with food. There were so many foods I didn’t want to eat. I cant name them all in particular, but every time I opened the fridge or pantry I was turned away by everything! I think if I had someone cook food and put it in front of me I would eat it but this whole food thing and the nausea is getting old. My top aversion is veggies, I force myself to eat some sort of veggie daily but it’s hard. Chicken has been a little unappealing.. I made Marc chili-lime chicken and I gagged after if came out of the oven.

FOOD CRAVINGS: No cravings, I know I am boring. I do like carbs and dairy this past week. Yogurt, milk, chocolate milk, pumpkin bread, eggs & toast, fruit, and sandwiches have all been treating me quite well!! I could eat breakfast food 3x a day.

SLEEP: I am getting tired a little earlier at night, but not falling asleep early which I probably should. I still sleep great and I really can’t complain because I only get up once to pee which isn’t bad. Thank you strong bladder. Let’s just hope it holds strong for a few more weeks because I like my sleep.

MATERNITY CLOTHES: My mom’s friend Debbie bought me this really cute maternity top/tunic. It is black and grey animal print and goes perfect with stretchies & boots for the fall. (as you can see in the first picture above!)

STRETCH MARKS: None, yet

DO I MISS ANYTHING: I miss laying on my stomach. I also miss rolling over easier. I do feel like my belly is getting bigger and making it harder to move once I am laying down in bed.

MOVEMENT: The baby is constantly moving around. I would actually prefer her to nap a bit more, haha.

BABY ITEMS PURCHASED: No items purchased, but our rocker came! It’s awesome and I am already using it.

WEDDING RINGS ON or OFF: ON

BELLY BUTTON IN or OUT: it’s still in, but looks a little flatter!

SYMPTOMS: I woke up one morning quite early with either round ligament pain or a couple contractions, who knows! It did keep me up for a while and was a bit uncomfortable. My nausea seems to be making a tiny comeback but I’m not gonna let it happen. I guess I need to stay clear of a few food items and I will probably be good.

Actually the round ligament pain happened more then once. It came on Saturday night too for about 2 or 3 hours on and off and is very uncomfortable.

LABOR SIGNS: a few braxton hicks contractions but that’s it.

I’M LOOKING FORWARD TO: My baby shower this coming Sunday with all my friends and family in Greenwich

Cooper is doing much better :)

October 14, 2013
by Kelly @ The Fit Skool
2 Comments

Do you like Kale?

I’m posting late today, since it was quite the busy day!

I just took Cooper for a walk, he’s feeling much better and has tons of energy. He recovered nicely from his surgery and has come a long way these past 10 days. On our walk I had to deter him from all the leaf piles…. he wanted to jump and roll around in all of them!

On the menu for dinner tonight is Sauteed Chicken with Kale & Tomatoes. It’s a fairly simple dish to make and packs a nutritional punch. Kale is high in Vitamin K, Vitamin C, and Vitamin A. It has a slightly bitter taste, but a little salt and olive oil helps cut out some of the bite.

If you haven’t tried Kale before, give it a shot

Healthy Sauteed Chicken with Kale & Tomatoes!

Ingredients:

1 1/4lb Chicken Breasts

1 bunch Kale, chopped

3/4 can of petite diced tomatoes

1/4 cup white wine

2 tablespoons Olive Oil

Salt & Pepper to taste

1/4 teaspoon of crushed pepper or more if you like it spicy

1 small onion diced

2 tablespoons of parmesan cheese

Directions:

In a large pan saute onion in 1 tbsp olive oil, after about 3 minutes push onions to the side. Cut chicken breasts into small chunks and add to pan. Brown chicken about 4 minutes on each side over medium heat. Add kale, tomatoes, white wine, 1 tablespoon and 1 tbsp olive oil. Mix ingredients well and let cook for another 10 minutes. Add seasonings and sprinkle 1 tablespoon of parmesan cheese over the top. Reduce to low heat until you are going to serve dinner!

Optional (serve over pasta)

October 13, 2013
by Kelly @ The Fit Skool
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Food ideas for the week

Every Sunday I try to make a big trip to the grocery store and also the produce market to pick up some healthy eats for the week. I find that if I spend an hour each Sunday making a quick tentative meal plan and grocery list we are more prepared for the week ahead.

Here are a couple tips I find useful when shopping at the grocery store:

I shop mainly along the perimeters of the store, this helps to reduce the amount of junk food and processed food that ends up on the cart. You still get all the protein, dairy, fruits, & veggies and it helps to avoid any temptation from the middle aisles.
Shop for fruits and veggies that are in season (healthy food doesn’t have to be expensive!)

Healthy Groceries for the week:

Kabocha squash

Kale

Romaine

Apples

Strawberries

Berries

Peaches

Sweet Potatoes

Eggplant

Tomatoes

Chicken

Chicken Thighs

Yogurts

Eggs

Pumpkin Seeds

Soy Chips

Pasta and sauce

Whole grain English Muffins

Meal Ideas for the week:

Sautéed Chicken, Kale, & tomatoes in white wine sauce

Dijon Chicken Thighs with Roasted Kabocha squash

Pasta with Turkey meatballs

Pesto Grilled Chicken & Veggie sandwiches