The Fit Skool | by Kelly

September 5, 2013
by Kelly @ The Fit Skool
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25 Weeks…. 15 weeks left!!!

25 WEEKS

THE BABY IS the size of an ACORN SQUASH, Weighing 1.7-2 LB

WEIGHT GAINED: gained 0.4lb this week, up about 14 1/2 lbs

GENDER: It’s a girl!!!

25 weeks

WORKOUTS:

My workouts have been awesome! This past week was all about the strength training sessions. Walking was my only form of cardio this past week, which actually felt kinda nice for a change! I am hoping this next week to do more cardio and less strength training.

THURSDAY 1-hour Group Power strength training practice workout

FRIDAY 30-minute walk with cooper (OFF DAY)

SATURDAY 1-hour Group Power strength training practice workout

SUNDAY 30-minute walk with cooper (OFF DAY)

MONDAY 1-hour Group Power strength training practice workout

TUESDAY Taught 1 hour boot camp class

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

SYMPTOMS: I was a little more tired this past weekend, but I think that was from my workouts and also from being so productive around the house. HEARTBURN, only once and it is from my attempt to eat mexican flavored chicken tacos. I immediately stopped once I had pain in my chest.

25 weeks and 2 days, belly is growing!

25 weeks + 2 da

FOOD AVERSIONS: Mexican food/flavors. I cooked up some ground chicken tacos… Couldn’t eat them! I attempted to eat 1/2 taco and it just made me feel sick. I stuck with some rice and cheese instead!

FOOD CRAVINGS: I had an awesome craving this weekend… PUMPKIN! It didn’t really matter what form of pumpkin it was but I wanted it. Pumpkin coffee, homemade healthy pumpkin cookies, Kashi Pumpkin spice granola bars! I can’t get enough. Think I am ready for fall??

SLEEP: Sleep has been great. I sleep a solid 7 hours + each night.

MATERNITY CLOTHES: I bought another maternity dress, it is dark red and I can’t wait to wear it.

STRETCH MARKS: None!

DO I MISS ANYTHING: not really, maybe box jumps? JK

MOVEMENT: This girl is a mover, but I like it. Except when I want to go to sleep.

BABY ITEMS PURCHASED: We purchased a dresser this past weekend. The baby’s room is starting to come together!

WEDDING RINGS ON or OFF: ON

I’M LOOKING FORWARD TO: Filming my group power workout! I am also looking forward to the fall, not just because of the pumpkin recipes but also for the slightly breezier weather!

September 4, 2013
by Kelly @ The Fit Skool
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Uh-oh! Guess what day it is?? Guess what day it is! Huh…anybody?

It’s Hump Day. Whoot Whoot!

If you don’t recognize the title of this post, it is from the GEICO commercial “happier than a camel on Wednesday.” It makes me laugh every time I see it. So HAPPY HUMP DAY!

Now onto the topic of the day. Dietary fats in our diet. I’ve heard a lot of my clients say they try to cut fat completely from their diet. While cutting unhealthy fats is smart, it’s not good to cut ALL fats.

DON’T FEAR FAT IN YOUR DIET!

Fat provides energy, without healthy “GOOD” fats we might feel sluggish and have more cravings! Fats also play a key role in healthy digestion. Limiting bad fats like saturated fats and trans fats is also very important. Examples of bad fats are butter, cream, animal fats found in meats, margarine, etc.

Healthy Fats

1. Monosaturated fats-

Nuts & Nut butters, Olive Oil, Canola oil, Peanut Oil, Peanuts, Avocado, Olives

2. Polyunsaturted fats

Fatty fish (salmon, tuna etc), Walnuts, Flaxseeds, Soybean oil, Corn oil

When choosing your fats make sure to portion them out. There are 9 calories in each gram of fat, so the calories can pile up. Use a tablespoon to measure your oil when you cook. Remember a little bit goes a long way!

Here are some examples of ways I incorporate healthy fats into my day:

I try to eat fatty fish at least once per week. During the day I snack on trail mix that I throw together (sunflower seeds, pumpkin seeds, walnuts, almonds, and cranberries) I generally cook my dinners with olive oil and sometimes canola oil. I add avocado to my sandwiches instead of cheese.

Use your thumb as a measuring tool! I learned this from Chris Powell’s book Choose To Lose

Chris powell is one of my favorite personal trainers. He is the trainer on the ABC hit show Extreme Weight Loss. In his book he recommends using your thumb from the base to the tip.

September 3, 2013
by Kelly @ The Fit Skool
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Chicken & Avocado Sandwich with Basil Lemon-Yogurt sauce

Yummm. I tried a sandwich similar to this when I was at the beach this summer and I wanted to re-create it with my own little twist. Instead of full-fat mayo I substituted plain fat-free yogurt. Adding the lemon and basil to the yogurt, this made the sandwich quite tasty with the grilled chicken and avocado.

The avocado replaces the fat from the mayonnaise with HEALTHY FATS so don’t be afraid to indulge.

If you can’t live without the mayo, substitute 1 tablespoon of mayo or lite-mayo for part of the yogurt! This recipe is so simple, give it a try!

Ingredients:

2 small grilled chicken breasts sliced

1/2 ripe avocado, sliced

1/2 tomato

3 1/2 tablespoons plain fat-free yogurt

5-6 basil leaves (you can add more if you want a stronger taste)

1 tablespoon fresh squeezed lemon juice

lettuce

4 slices whole grain bread (I used nature’s promise)

Directions: Chop the basil and mix yogurt with lemon. Divide the mixture evenly and spread on the 4 slices of bread, top with remaining ingredients. You can toast or press the sandwich in a panini maker to hold it all together!

September 2, 2013
by Kelly @ The Fit Skool
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One of MY prenatal workouts

Don’t turn your back on this workout just because it has the word PRENATAL in it.

Every fitness level is different, especially during pregnancy. I am fortunate enough to keep up with most of the workouts I was doing before becoming pregnant. This is one of the workouts that has been a go to whenever I have 20 minutes. I have used it in both the 1st and 2nd trimesters. I listen to my body and take rest as needed and make sure not to push myself to complete exhaustion.

This workout can be challenging for anyone! To progress it, turn the squats into squat jumps… choose heavier weights on the dead-lifts, or add 10 minutes on to the allotted time. To make it easier don’t perform a deep squat, take your pushups down to your knees, choose lighter weights for the dead-lifts, and on the burpees step back with one foot at a time instead of two!!

20 minute Full Body Prenatal Workout

Put a timer on for 20 minutes, and complete as many rounds as possible of the circuit below

30 squats

20 pushups (can be modified to the knees)

15 dead-lifts 20lbs

10 burpees

1 minute rest and repeat

If you want more of a cardio challenge, see how many rounds you can complete before stopping for water and rest.

September 1, 2013
by Kelly @ The Fit Skool
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Homemade Pumpkin Coffee!

Okay okay, I know it is only September 1^st but I couldn’t wait any longer……

I am a HUGE fan of anything pumpkin flavored, and I woke up this morning craving some Pumpkin Spice Coffee. Yes, I actually think this is one of my first cravings!

I could’ve just walked to Dunkin Donuts (1/2 mile away) or drove to Starbucks and bought a cup but I know that their flavored coffee is loaded with sugar! The Starbucks Tall12oz Pumpkin Spiced Latte has 200 calories (that is with skim milk and no whipped cream)

My version has 20 calories!

PUMPKIN SPICE COFFEE

Ingredients:

½ teaspoon pumpkin pie spice

½ teaspoon cinnamon

6 tablespoons regular coffee grounds (your choice of brand)

Directions:

Mix the spices in with your coffee grounds, place in your coffee maker and enjoy a nice hot cup of FALL flavor!

Serving Size: 1 cup of coffee with 2 tablespoons of skim milk only 20 calories

For added sweetness: use stevia!

This coffee flavor is NOT over powering and the added cinnamon cuts out some of the strong pumpkin spice. If you prefer a spicier flavor I would use 1 tsp of pumpkin spice and omit the extra cinnamon!!

Enjoy your Sunday!

If you have any pumpkin recipes be sure to leave a comment with the recipe, I would love to try it!

August 30, 2013
by Kelly @ The Fit Skool
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Do you really want to lose the weight?

How many of you have weight you want to lose? Is it 5, 10, 15, 20lb? Are you doing all that you can to make it happen?

TOP EXCUSES I HEAR AS A TRAINER!!!!

1. I don’t have time to prepare foods and I don’t have time for 5 workouts per week.

Notice the first 4 words… I don’t have time! Of course it isn’t easy but if you want it to happen YOU CAN AND WILL make it happen.

2. I had to work late or I can’t get up early in the morning.

Squeeze in a workout at lunch time. Take the stairs on purpose. Do a 3-minute workout during each of the commercials of your hour long TV show. After 5 commercials you’ve done 15 minutes of exercise!

3. I do my cardio 2-3x per week and I strength train twice a week but there’s no change on the scale and my pants still fit the same!

Are you upping the intensity or have you been doing the same routine for 4 months? Switch it up. Try an interval based cardio workout to spike the heart rate. Instead of using the machines at the gym do all your exercises standing or balancing on a BOSU Ball. Alternate a cardio base exercise like jumping jacks with your bicep curls and squats to burn more calories.

4. Last excuse….. I have this party on this weekend, I have a wedding the end of the month, we have a work dinner party on Thursday I will start in 2 weeks…

blah blah blah. There are healthy food choices wherever you go. It is ultimately up to you what goes in your mouth. Delaying your goal is just pushing you further away from success, start now!!

As a trainer I am not around my clients 24/7 and I can’t see what they are eating and drinking all day long. I hold them accountable for their nutrition, but I make sure they are always getting in good workouts. To achieve success you have to WANT THE CHANGE. What are your goals? Do you want to fit in that sexy black dress for the holidays or for your high school reunion? Do you want to run around with your kids and not get winded? Do you want your clothes to fit differently? What is your motivation?

WEEKEND TASK:

Write down your motivation and post it on your fridge or your calendar where you can see it!!

Remind yourself daily what you are working for. Is this ice cream really worth it, maybe I should have frozen yogurt instead. When you are out to dinner and your friends want to order the nachos.. order a salad to start tell them you are working towards your goal and eating the nachos will only set me back. Ask them for their support as well as your family. Make small changes.

Tell me your goals so I can help hold you accountable!!

August 29, 2013
by Kelly @ The Fit Skool
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24 Weeks

24 WEEKS

THE BABY IS the size of an EGGPLANT, Weighing 1.7 LB

WEIGHT GAINED: gained 1.2lb this week, up 14lbs

GENDER: It’s a girl!!!

picture taken at 24 weeks plus 2 days!

WORKOUTS:

Since last Thursday I have gotten in a bunch of good strength training workouts.

THURSDAY OFF/REST day due to the intense course coming up this weekend

FRIDAY 3 Hours of Group Power training (strength workout), 15 minute walk with cooper

SATURDAY 2 1/2 hours of Group Power training (all strength exercises), plus more practice at night

SUNDAY 1 hour group power working, 12 minute jog/walk followed by 40 minute strength workout

MONDAY REST, man my body needed it

TUESDAY 1 hour Cardio Boot Camp class, very sweaty!

WEDNESDAY 20 minute walk with Cooper, and 1 hour practice session for the Group Power class (super light weights)

SYMPTOMS: I am knocking on some wood when I say this, but NONE!!

FOOD ADVERSIONS: Green beans.. I could not stomach them yesterday!

FOOD CRAVINGS: No cravings, but this week I found myself looking for more carbohydrates (probably due to all my workouts) I ate whole wheat veggie pasta, white & Sweet potatoes, whole wheat bread, and whole grain crackers to get in some healthy carbs.

SLEEP: I’ve been passing out! Sleeping on my left side on a regular basis which is great.

MATERNITY CLOTHES: I am happy to say I got a package from Old Navy yesterday. I bought 2 maternity dressses, 1 maxi and 1 that is knee length. They are both form fitting to show off my growing bump. I also bought 2 workout tops that actually fit and 1 workout jacket!! I am beyond excited to have some new clothes!

STRETCH MARKS: None! Trying to remember to use cocoa butter daily but I definitely don’t.

This shot is a little blurry but its hard to take pictures by yourself!

belly is getting bigger, I think it is double this size at night!

DO I MISS ANYTHING: I miss some of my old clothes. Luckily summer is almost over because my bathing suits are getting too small. I also miss doing ab work but planks will have to do for the time being!

MOVEMENT: Lots of flips and punches. Mainly at night, but I am definitely feeling movement throughout the day.

BABY ITEMS PURCHASED: My parents bought us a crib! I can’t wait to set it up.

WEDDING RINGS ON or OFF: ON

I’M LOOKING FORWARD TO: A 3-day weekend and getting the baby’s room all cleaned out. I am also looking forward to practicing my Group Power workout so that I can tape soon

August 28, 2013
by Kelly @ The Fit Skool
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Sneaker Talk

I am loving all the new bright colored sneakers that shoe companies are offering. The tough part is finding a pretty shoe that fits your needs. When we are looking for shoes in store or online we tend to first go for the look of the shoe. Lets be serious if you think a shoe is ugly but its comfortable you will probably keep looking.

My first priority is comfort. You can tell right away when you put on a pair of shoes if it fits like a glove or if something is off. Remember every foot is different. What works for me might not work for you. If you are looking for a running shoe and your foot has room on the sides then you should try out some new options.

I find that Nike tends to run wider and as much as I love their style I usually end up having some foot discomfort after a couple of weeks. Adidas shoes fit me a little better since my foot is narrow and there shoes are for the most part not too wide. Below are two shoes I am currently wearing that I really like!

REEBOK SubLite Train 1.0

I just recently received the new Reebok SubLite Train 1.0 sneakers. They are very comfortable and great for circuit training or every day gym use. They also make them in men’s sizes, you can check it out on their website.

I love the color selection of these shoes, they have about 10 different fun color options! These sneakers are great for indoor circuit training workouts. I have a narrow foot and there is a little extra room at the front of the foot so I wouldn’t use these for agility training or lateral quick movements but they are great for strength training and doing indoor cardio.

ASICS GEL-SUSTAIN TR

Zappos- Asics

I ordered these sneakers from zappos a few months ago. You can click on the link and it will bring you to the website. I found these sneakers to be SUPER comfortable. I can wear them at work for hours and my feet don’t hurt. As far as my training with these shoes, I mostly do indoor circuit style training. I do not run in these shoes, but they are great for my boot camp workouts. An added plus is the colors and they are extremely light. I think they are comparable to the nike free.

I am definitely going to order another pair in a different color because they have definitely held up well.

What is your favorite sneaker brand and why?

August 27, 2013
by Kelly @ The Fit Skool
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Banana Bread Bite Size Cookies

With just 4 ingredients these cookies are completely guilt free! They are a great healthy snack option and they are bite size so you can pop them on the go. Next time I make them I might add in some mini chocolate chips for a little more sweetness!

Banana Bread Bite Size Cookies

Ingredients:

1/2 cup instant oats
1 banana, mashed
1/4 teaspoon cinnamon
10 almonds (crushed)

Directions:

Mash Banana in a medium size bowl. Add oats and cinnamon to the banana and mix together. For the almonds, I placed them in a plastic bag and used a rolling pan to crush them into small pieces. Then I mixed them into the batter.

Spray the baking sheet. Form into eight balls and flatten on baking sheet. Bake them at 350 for about 14 minutes.

Makes 8 cookies, serves 2. You can double the recipe to make more and pack them as snacks for the week.

Serving size 4 bite size cookies: about 155 calories!

August 26, 2013
by Kelly @ The Fit Skool
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Group Power 3-day Course

It’s Monday morning and back to work! I spent my weekend at a 3 day training/certification class for Group Power, a new training class that is choreographed to music, that I will soon be teaching at the YMCA. The program is a full body strength training class that hits every muscle in your body in 60 minutes. It was a long hard weekend, but I am super excited to start teaching the class when the YMCA launches it in October. I’m hoping to teach as close to my due date as possible.

I can’t believe I have not mentioned how sore I was yet. After 3 days of practice, practice, and more practice my muscles are fatigued and ready for some serious rest. On the first day we ran through the hour long strength training class about 3 times. The second day was another 3 more times, and yesterday we were lucky enough to only do the workout twice.

I met some really awesome people whom all shared my passion for fitness and athletics, and we each had the opportunity to teach portions of the class throughout the weekend. Not only was it perfect for working on our technique and cueing of the exercises, but it was also a great way to get to know my co-workers a little more!

Since I was very active this weekend I made sure to fuel my body properly. Here are some examples of snacks both pre & post workout that I ate over the course of the long and exhuasting weekend.

PRE & POST WORKOUT FUEL:

Jay Robb Chocolate egg white protein powder (1 scoop + 1 cup skim milk)

Quest Protein Bar (each bar is about 200 calories, 20g protein, and low in sugar)

Peanut butter on a wheat english muffin

Bananas (great source of potassium and help prevent lactic acid build up) & Peaches

Greek Yogurt with ½ cup berries & almonds (high in protein, healthy fats, and natural sugars)

EGG WHITE PROTEIN POWDER:

Immediately following each workout I had a protein shake. I needed to give my body calories/protein fast! I chose Egg White Protein powder (Jay Robb) for a few reasons. It is a complete protein (with all the essential amino acids) and it also has no artificial colors or flavors which is something I look out for during pregnancy.