The Fit Skool

by Kelly

August 23, 2013
by Kelly @ The Fit Skool
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I love burpees

Ya I said it! I love burpees

Not only are burpees a total body workout but man do they get your heart pumping. It is a great exercise that can be progressed or regressed based on your athletic ability! This sometimes dreaded exercise torches calories, so give it a try! Maybe you will learn to love them too.

During pregnancy I find it easier to bring my burpee into a wider squat before I stand up. It is less stress on my abdominal region.

Are you up for a burpee challenge?

How many burpees can you perform in 5 minutes time? Record the amount of repetitions you perform in 5 minutes, and a few days later try the workout again. See if you can increase your total.

Don’t make excuses, take 5 minutes out of your day and try it.

How to do a burpee?

STEP #1

Bring your hands to the floor

Bring your hands to the floor and place them about shoulder width apart

STEP #2

Jump your feet back so your body is in a pushup position (optional add pushup here)

Jump your feet back so your body is in a pushup position. You can have your feet in a wide or narrow stance                 (optional add pushup here)

STEP #3

Jump your feet back towards your hands

Jump your feet back towards your hands

STEP #4

Stand up (add a jump for an extra challenge) and repeat

Stand up (add a jump for an extra challenge) and repeat!

Make sure to take rest when needed. (Also, take note that there are many different variations of a burpee)

August 22, 2013
by Kelly @ The Fit Skool
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Protein packed Tuna Salad

Tuna is a great source of lean protein, plus you get healthy fats! This recipe is about 200 calories (not including sides) and is a great lunch time meal that will fill you up.

If I had some plain yogurt, I definitely would have added some to the tuna salad to replace some of the mayo or to make it a little creamier!  I served it with a pita and some sliced cucumbers!

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Ingredients:

1 can of tuna

1 tbsp of Hellman’s light mayo

¼ cup of celery chopped

¼ cup of tomatoes chopped

1 pickle diced (bread & butter or dill)

Directions:

Chop all veggies and add everything to a medium size bowl. Mix well and refrigerate.

Makes 1 serving, approximately 200 calories, 5g fat, 20g protein

August 21, 2013
by Kelly @ The Fit Skool
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ON-THE-GO Snacks

I had a client ask me to post about snacks that she could bring with her on the road. If your schedule has you on the go or leaves little time for snacking unless its quick, make sure to pack some fuel that you can keep in your purse, your car, or in a mini lunch box.

We have all gotten to the point where we get so hungry, the moment we walk in the door we raid the fridge or pantry for something to fill our bellies. Your goal for the next few weeks is not to let yourself get to that point.

Here are a list of some quick ON-THE-GO snacks:

Peanut butter and jelly sandwich (make sure to portion the peanut butter)
Almond butter on celery
Carrots/cucumbers/peppers/celery sliced up
Trail mix (cranberries, raisins, sunflower or pumpkin seeds & mixed nuts)
Apple & low fat string Cheese
Banana/orange or any hand fruit
Yogurt, granola & fruit
Healthy muffins
Protein Bars
Air popped popcorn
Rice cakes
Low fat cheese and healthy crackers
1/2 of turkey sandwich on wheat bread
Pita with hummus and veggies
Fruit Salad
BE PREPARED!!!
Spend an hour on Sunday and devote it to food prep for the week. Portion out your meals and place them in baggies or tupperware. This leaves no excuse for not bringing healthy snacks with you wherever you go. Get your family involved and cut the time in half.
PORTION IT OUT!!!
If you are bringing nuts in a baggie make sure to count them out. The calories can quickly add up. For example:
14 almonds = 100 calories
20 pistachios= 100 calories
Pack a cooler if your snacks need to be kept cold!
Please feel free to leave questions or comments with healthy snack options that you enjoy! I would love to hear them.

August 20, 2013
by Kelly @ The Fit Skool
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Almond Flour Oatmeal Cookie

I know we all like a little chocolate and this cookie is a quick healthy treat that satisfies your sweet tooth. They are even good with your morning coffee!
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I made these cookies a couple of times.  The first time they were quite tasty but they weren’t holding up well, so the second time around I added an egg white. This was just enough to keep the cookie in its form.  I also decided to use my convectional toaster oven instead of turning on the real oven for such a small batch.   The toaster oven was the perfect size for these cookies since they can all fit on one tray. This recipe doesn’t leave a ton of leftovers so double the recipe if you want more, make sure not to over bake them because they will dry out.
 As an added bonus this cookie has NO white or wheat flour and you get healthy fats from the coconut oil and almond flour!
 
Almond flour oatmeal cookie
Ingredients:
1/3 cup applesauce (non-sweetened)
1 heaping tablespoon Organic Virgin Coconut Oil melted
1 tablespoon egg white
1 tablespoon pure maple syrup
1/2 teaspoon Vanilla Extract
3/4 cup Old Fashioned Rolled Oats
1/4 cup almond meal
1/2 teaspoon ground cinnamon
1/8 teaspoon sea salt
1/4 cup semisweet chocolate chips (you can also use raisins or cranberries)
Directions:
Melt coconut oil in microwave.  Add maple syrup and vanilla extract to the coconut oil and stir. Mix all dry ingredients in a medium size bowl and combine with wet ingredients. Add chocolate chips and mix well. Drop 10 cookies on a non stick baking sheet and bake at 350 for about 10 minutes.
Per Cookie: approximately 93 calories, 4.7g fat, 11.7g carbs, 1.7g protein, 0.8g fiber
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August 19, 2013
by Kelly @ The Fit Skool
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Group Power BTS

Today I attended the Group Power class at the YMCA in Rye NY. I love the workout, it hits every muscle and is a total body strength training workout.  I promise when you leave your muscles will be fatigued.

I am attending a workshop this Friday to get certified in Group Power and I can’t wait to learn more about the program, and of course to teach the class once I complete the certification. For those of you who aren’t familiar with Group Power the class is always set up in the same sequence:

Warm-up, Legs, Chest, Back & Legs, Triceps, Biceps, More legs, Shoulders, Core, & Stretch

There are a few modifications I have to make while pregnant. During the chest press exercise on the step box, I angle my step so it’s on an incline.  This keeps me from being completely flat on my back. For the leg raises on the step box I do not lower my legs to the floor, I keep them higher, which places less stress on the core. I also choose lighter weights so I am not pushing my body to exhaustion.

I forgot to mention the music, it’s awesome! The workout is choreographed to the music and its upbeat which pushes you through the workout and keeps you motivated.

To find more about BTS Group power visit their website Body Training Systems, they offer tons of different classes and you can try them out at most gyms.

July 24, 2013
by Kelly @ The Fit Skool
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First Post!

Welcome to The Fit Skool!

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!

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