The Fit Skool | by Kelly

September 17, 2013
by Kelly @ The Fit Skool
2 Comments

6 months pregnant.. 3 to go!

I can’t believe 6 months has passed already, but I am excited to get closer to my due date! After I got over my migraine last week, my workouts were great and my energy came back, phew!

A lot of my clients and members at the gym keep asking me how I am feeling and how long I plan on working.. my answer is I feel great, and I am planning to work up until my due date! (pending no issues!) Staying active has kept me energized and I love the endorphins after my workouts. I haven’t really had cravings or mood swings and I owe it to exercise & healthy eating!

Here’s what’s been going on…

6 MONTHS or 27 Weeks

THE BABY IS the size of a head of CAULIFLOWER 14 1/2 inches long, Weighing around 2 1/4lbs

WEIGHT GAINED: up 16lbs

GENDER: It’s a girl!!!

3 months left!

WORKOUTS:

TUESDAY OFF/REST Day. home with migraine (taught 1 hour boot camp class)

WEDNESDAY 1/2 hour walk plus 1 hour boot camp class.. participated in 1/2 the class

THURSDAY Strength day, 1-hour Group Power strength training practice workout

FRIDAY 30-minute walk with cooper (OFF DAY)

SATURDAY Strength day, filmed GROUP POWER !!! 1 hour of power

SUNDAY 5k walk in Fairfield

MONDAY 30 cardio (elliptical & bike), 1 hr senior fitness class (so fun!) and of course daily walks with Cooper

FOOD AVERSIONS: Still mexican, I don’t even like salsa!

FOOD CRAVINGS: Nothing that has literally drove me to the store, but I like pumpkin still (pumpkin bran muffins, pumpkin coffee) I also still LOVE breakfast, my staple is a veggie scramble with some whole grain toast. I can’t live without fruit either.

SLEEP: I have been sleeping great. I think my workouts helped tire me out. I wake up a little earlier but I can’t complain!

MATERNITY CLOTHES: Still wearing the stuff I recently bought, my maternity t-shirts are definitely more snug and shaping my belly nicely.

STRETCH MARKS: None and I’m hoping that doesn’t change.

DO I MISS ANYTHING: I miss laying on my belly, I can do it for a short period of time but it is definitely not comfortable anymore! I also miss having a variety in my wardrobe. My clothing items are limited!

MOVEMENT: Baby G is active as usual. Generally at night when I finally sit down and relax, but she surprises me during the beginning of my workouts and training clients now too with a little flip here and there.

BABY ITEMS PURCHASED: None.. but Marc put together our dresser so the baby’s room is really coming together!

WEDDING RINGS ON or OFF: ON

BELLY BUTTON IN or OUT: still in… but looks like its changing a bit on me.

I’M LOOKING FORWARD TO: my rhode island baby shower with marc’s family on the first weekend in October. I am also looking forward to the fall weather. We got a taste of it this weekend and I loved being active outside!

September 16, 2013
by Kelly @ The Fit Skool
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Eat REAL Food

Do you eat a lot of packaged foods?… foods that are processed with ingredients you cannot pronounce?

Most of the processed foods we consume, we choose to eat them because they are convenient and portable. Are they cheaper? Probably not, but healthy snacks can take preparation and who has time for that? I have challenged myself to cook more and prepare more. I know my body functions better when I eat clean and healthy.

If you want to see results from all those hard workouts you owe it to your body to fuel it with healthy non processed foods.

It does take time to cut fruits & veggies for the week, it takes time to bake healthy homemade granola bars or muffins, it takes time to grill up some lean meats for lunches, but in the end it’s worth it. I know for myself I am more satisfied after my meals and I don’t have cravings.

My challenge for you TODAY & TOMORROW is to eliminate the foods you consume that come in packages. Examples: lean cuisines, yogurts with artificial sweetener, hamburger helper, mac & cheese, granola bars, cookies, chips, cereal, crackers, ice cream, canned soup, etc.

So what’s left to eat……. salads, meats, fruits, nuts, oils, vegetables, seafood, beans, etc. All of these foods are still portable and you can make them convenient by putting them in containers and baggies the night before. This way in the morning you can easily pack your cooler or lunch box!

Here’s a look at some of my “eats” for the day.

BREAKFAST was quick, I scrambled a couple eggs with a couple egg whites in olive oil and threw in some leftover mushrooms, peppers, & spinach! I ate a bunch of cut up pineapple too. Simple and clean.

I packed a bunch of SNACKS for work that I can eat in between clients and classes:

cranberry nut trail mix, celery w/ almond butter, banana, and baby carrots

All of these snacks were consumed before LUNCH!!

Salad with red peppers, grapes, zucchini, chicken, carrots and balsamic/olive oil dressing

My salad was quite filling!

Leftover Kabocha Squash and a peach

If you haven’t tried Kabocha squash I would definitely recommend it. It’s sweet and delicious simply roasted in the oven with some oil, salt & pepper.

This seems like a lot of food when you look at it, but healthier foods are lower in calorie & higher in fiber!

Are you up for the challenge?? Take this challenge DAY BY DAY. I am not asking you to commit to 10 weeks of not eating processed foods/junk. Set yourself up for success and challenge yourself today and tomorrow to eat CLEAN! If you slip up, make sure you are better prepared at your next meal. I promise you will feel full, satisfied, & energized by eating healthier meals.

September 15, 2013
by Kelly @ The Fit Skool
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Sore today… Strong tomorrow

I filmed my group power video yesterday and I was overly pleased with how it came out. Sure it wasn’t perfect, but I did my best and I had fun with it. YES I AM SORE! My adrenaline kicked in while I was teaching and I wasn’t too focused on the burn, but man when I got home I started to feel it. It’s a good sore and I know I am going to feel nice and strong tomorrow.

The view at Jennings Beach, Fairfield CT where the 5k Walk/Run for Hope was held.

This morning Marc and I participated in the Cancercare 5k Walk/Run For Hope in Fairfield, CT There were a ton of people there to support friends and family. It was a perfect crisp cool fall morning to get outside (even though it’s technically not fall yet).

The guys

TEAM HEDDY had a great turnout and everyone showed their support by wearing purple. I chose to walk the race with the group, but I can’t wait to run in it next year!

some of the members from TEAM HEDDY!!

My friend Megan and I after the walk!

Enjoy the weather and get outside on this beautiful day!

September 14, 2013
by Kelly @ The Fit Skool
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Group power video and yummy post workout shake

Today I am filming my group power class and I am super excited. I wish we were filming this morning so I could get it out of the way but the morning is a prime time for group fitness classes at the YMCA and I need a room to myself and my workout guests!

For the video you need 5 people to participate in the workout and my group of people are set to go. The video camera is all set up directly on me so mistakes will be visible! I am feeling confident with the programming and can’t wait to power up!

This morning I prepared a chocolate peanut butter protein shake to bring with me that I can immediately consume once I finish the workout. This shake is high in protein, contains a little healthy fat, and is completely satisfying/replenishing after a strength training session.

Post workout recovery and fuel is so important, not only because I am pregnant, but my muscles need to be repaired properly with protein to recover any damaged tissue. I have noticed that when I consume protein right after a workout session I am less sore and less tired from the workout.

Try out this simple recipe for a delicious post workout snack. It is approximately 250 calories and very filling!

Chocolate Peanut Butter Shake

Ingredients

1 scoop chocolate egg white protein powder or whey protein powder

1 tbsp natural creamy peanut butter

1/2 cup skim milk

1/2 cup water

1/2 cup ice

Directions

Pour skim milk, water, and ice into blender and blend ice to milkshake consistency. Add chocolate protein powder and peanut butter into blender, and blend until completely mixed. Serve chilled in a glass.

I poured my shake into a blender bottle and then immediately put the blender bottle into the freezer. I will take it out about 30-45 minutes before I leave, that way after my hour long workout I have a nice cold treat!

September 12, 2013
by Kelly @ The Fit Skool
1 Comment

Fake-Out Mashed Potatoes

Cauliflower is one of those vegetables that I don’t eat often but I want to incorporate more into my diet because of the nutritious health benefits. Of course it doesn’t taste like potatoes but it is lower in calorie & carbs. This fake out mashed potatoes recipe makes a great side-dish to any meaty meal. An added bonus… cauliflower contains good amounts of b vitamins and is high in vitamin C!

This recipe definitely makes me want to eat more cauliflower!

FAKE OUT MASHED POTATOES

Looks just like mashed potatoes!

Ingredients:

1 head cauliflower (florets only, no stems)
1 tbsp extra virgin olive oil
1 tbsp butter
3/4 tsp chopped garlic
1/4 cup fat-free plain Greek yogurt (plain yogurt works too)
3 Tbsp grated Parmesan cheese
Salt & pepper to taste

Directions:

In medium/large saucepan, boil an inch or two of water.

Place cauliflower in boiling water and cover.

Reduce heat to simmer and boil for 12 minutes until cauliflower is soft. Drain water and add salt & pepper.

Place in food processor with olive oil, butter, Greek yogurt (or plain yogurt) & garlic for a few minutes until the chunks are gone. If all of your cauliflower doesn’t fit, add it as you puree.

Sprinkle Parmesan on top and serve!

serves 4: approximately 115 calories, 8.7g fat, 4.5g carb, 5.7g protein

Spinach salad with peppers and balsamic dressing to go with the steak and cauliflower!

September 11, 2013
by Kelly @ The Fit Skool
4 Comments

feels like 100 degrees and 26 Weeks Pregnant

Today is an incredibly hot day… not only are the temperatures rising quickly but it is extremely humid out. Keeping cool and hydrated is SO important. The best time to drink fluids is before you become thirsty! Try to eat lots of fruits and vegetables that contain higher water content. If you decide to exercise outdoors make sure to start drinking water 30 minutes before your workout and then bring a water bottle with you to keep replenishing any fluids lost!

On another note.. I am 26 weeks pregnant. Time is flying and for the most part I am feeling great. My energy has been good and lets keep our fingers crossed it stays that way for a lot longer. My workouts have been pretty solid, and although I miss my intense boot camp circuits I am doing what my body can handle.

Below is my 26 week update… please excuse the pictures. It isn’t easy to take self pregnancy portraits and give you a good angle of my belly. I swear these pictures are making my belly look a lot smaller!

26 Weeks

THE BABY IS the size of a head of lettuce, Weighing about 2 lbs

WEIGHT GAINED: my weight has been fluctuating but for the most part overall it stayed the same the last 4 weeks, up 15.5 lbs

GENDER: It’s a girl!!!

26 weeks!

WORKOUTS:

I took a few days off this week since we traveled to Rhode Island, and I also had some Round Ligament pain so I wanted to avoid lifting this past weekend.

THURSDAY 1-hour Group Power strength training practice workout

FRIDAY 30-minute walk with cooper (OFF DAY)

SATURDAY OFF DAY

SUNDAY 30-minute walk

MONDAY 1-hour Group Power strength training practice workout

TUESDAY 30 minutes cardio

WEDNESDAY 20 minutes light cardio, 1/2 hr practice session for Group Power

belly shot..

SYMPTOMS: I have been feeling great up until this past Sunday, I had round ligament pain in my lower abdomen. This made me lay on the couch for a while sunday morning but after it went away I felt much better until I was hit with a massive 2 day migraine. It was not fun! I tried everything to cure it! Drinking lots of water, salt, tylenol and rest. To wake up with a migraine in the morning it the worst not to mention I have never had one before. Luckily I have a doctor appointment today to figure out if there’s anything else I should do! I found that a little neck and head massage REALLY helped. Make note of that.. it definitely relieves tension and took a lot of pressure off my throbbing head.

FOOD AVERSIONS: None this past week!

FOOD CRAVINGS: Besides really enjoying some flavors like pumpkin, I haven’t had any specific cravings. I love fruit because it’s hydrating and sweet and I am really liking tasty sandwiches at lunch time.

SLEEP: Sleep has been okay, I am definitely not waking up in the middle of the night to use the bathroom, but I do wake up tired.

MATERNITY CLOTHES: BUMMER no new clothes this week. With my baby shower in a few weeks I am going to start to look for a cute dress to wear!

STRETCH MARKS: None!

DO I MISS ANYTHING: Over the past week I have noticed my ab work is getting much more difficult so I can imagine next month it will feel ever harder. I know how important it is to keep your abs strong during pregnancy so it’s definitely motivating me to keep up with my planks/pushups.

MOVEMENT: my little kickboxer has a couple new moves up her sleeve. She seems to be pedaling on my stomach once a day. It doesn’t last long but it is definitely startling and feels weird! I did feel like there was a foot or arm n my rib cage the other day too.

BABY ITEMS PURCHASED: We received some bath toys and a bath tub for the baby this week. It got me so excited!

WEDDING RINGS ON or OFF: ON

BELLY BUTTON IN or OUT: my belly button is still IN but it definitely looks different.. when will it pop? or will it stay in there?

I’M LOOKING FORWARD TO: My doctor appointment today! I can’t wait to hear the heartbeat. This weekend I am recording my Group Power video so I will be prepping all week for that. My goal is to put together the baby dresser with Marc too. Although he will probably end up doing most of the work!

September 10, 2013
by Kelly @ The Fit Skool
0 comments

Cardio Boot Camp

I don’t know about you, but being on a cardio machine for 30+ minutes can be BORING to me. Every once in a while I enjoy using the elliptical and bike but 90% of the time I prefer workouts that keep me mentally challenged. I teach boot camp classes and love this Cardio Circuit because I love the fast pace style of the workout. You are constantly moving and working all your muscles without doing the same thing over and over! With one minute of each exercise you don’t have enough time to get bored.

If you are doing this workout at home, for the warm up you can all the exercises stationary. If you are at the gym you can hop on a treadmill, bike, or elliptical! This workout has 3 different cardio circuits that incorporate legs/abs/arms. If it’s too much to switch from circuit to circuit just choose 1 and repeat it 3x for a quick 25 minutes workout!

WARM UP 5-7 minutes Jog, Side shuffle, butt kicks, front kicks, stretching

CIRCUIT #1 Perform 60 seconds of each exercise, repeat 2x

Jumping jack with front raise

Walking burpee with 2 front kicks, progress to burpee

Side lunge with jump

Reverse lunge to knee raise

Alternating push hops

Flutter kick squats

1 minute rest/water

CIRCUIT #2 Perform 60 seconds of each exercise, repeat 2x

Side hops moving

Front kick back kick

Plank knee tuck with leg lift

Plank dips

Plank leg circles

Squat jack

1 minute rest/water

CIRCUIT #3 Perform 60 seconds of each exercise, repeat 2x

Shoulder pushups

Heisman hops

Tricep pushups

v-up sit up

jog/back pedal

Toe touches with squat jump

Cool Down & Stretching 5 minutes

Do you prefer cardio, strength training, or boot camp combination workouts?

September 9, 2013
by Kelly @ The Fit Skool
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Food Preparation

Every Sunday I go through the grocery store flyers and make a grocery list for the week. Based on what’s on sale at the store I decide on usually about 3 dinners to make. My list contains fruits, veggies, meats, and dairy. I try not to buy too many packaged products but I do purchase a few.

When I get home I start prepping the food and cutting up all my fruits and veggies.

: Cauliflower, mixed peppers, and pineapple

The cauliflower that I cut up I ended up making mashed cauliflower. I will be sure to share the recipe with you once I write it all out!

: Celery, Carrots, and sliced peppers

When I put veggies in baggies it’s so easy in the morning to throw them into my lunch! It takes less time to make healthy choices.

For lunch Marc and I made BBQ grilled chicken thighs and plain grilled chicken. There are enough leftovers which we will use for lunch during the week. It makes it easier to put together sandwiches & salads. I like mixing it up and having chicken thighs (skinless) they are super juicy and have tons more flavor. SOOO if you get sick of having plain chicken breasts all the time I suggest trying some thighs for a change.

: BBQ Chicken thighs and plain grilled chicken

Before I cooked dinner I threw together some Pumpkin Bran Muffins. I used Hodgson mill bran muffin mix and then added 1/2 cup pumpkin, 1/2 cup skim milk, 1 egg, 1 tbsp canola oil, cinnamon & pumpkin pie spice! I can’t wait to have one tomorrow as a snack.

: Pumpkin Muffins!

They are easy to whip up and only take about 15 minutes in the oven.

With help… my food preparation probably took about 1 1/2 hrs. If you think about how much time it will save me during the next few days with putting together lunches and dinner it’s worth it. I have less to think about and healthier foods to eat!

September 8, 2013
by Kelly @ The Fit Skool
0 comments

Random Weekly Highlights

I made these delicious healthy PUMPKIN Oats Cookies (recipe to come)

My brother sent me this gorgeous picture of the view at Pacific Beach California, he had to rub it in!! I wish I was there. It made me realize that I need to plan a fun weekend… SO I started looking into areas in CT with good hiking trails. Let me know if you have any suggestions!

Pacific Beach, California

Cooper got a haircut!

Such a stud!

all the grooming wiped him out

My Sunday began with a long walk with Cooper. It was nice and cool out so I’m glad we got outside before it turns into a hot sunny day! I am off to the store to get some groceries and prep food & snacks for my busy ON-THE-GO week. I will be sure to post some pictures of my food prep!

Have a good Sunday

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

2013 Fairfield WALK/RUN FOR HOPE

Help support CancerCare’s free, professional services, available to anyone facing a cancer diagnosis. It is a great way to bring family, friends and the community together! This WALK/RUN FOR HOPE is CancerCare‘s largest fundraising event.

It is a 5k walk or run to celebrate survivors, support those with cancer and to remember the ones we have lost.

Sunday, September 15, 2013
Jennings Beach, Fairfield, CT
(880 South Benson Road)

Registration check-in 7:45am, 5K walk/run starts at 9:00am

Click here for more information

Marc and I will be participating! I plan to walk/jog the 5k! Let me know if you are going to join us.