Thursday, July 31, 2008

Vegan Nutrition Program and 12 week pregnancy workout

As many of you know I design nutrition programs for people all over the country. I rarely get the privilege to design Vegan programs. My client Sandra, who lives in Wisconsin, is a dedicated vegan and very motivated to have a clean vegan program planned out for her. I did quite a bit of research and even had several vegan meals myself this week to see how it feels. I have to give people who are vegan tons of credit. It's hard enough to eat extremely healthy when you can eat animal products. But to take out eggs, chicken, fish, and dairy is much more of a challenge. Eggs, chicken and organic grass fed whey protein are huge staples of mine. But I will be thinking twice after testing the waters on the vegan side this week.

Unfortunately many vegan eaters live off of soy and wheat products such as processed fake meats made of tofu, soy, wheat, gluten, and lots of sodium. So to have a healthy program as a vegan you can be quite limited to your food choices.
My view of a healthy diet is Soy Free, Gluten Free, and very little dairy, since dairy is so processed and highly heated.

My Vegan Breakfast
1/3 cup of Quinoa Flakes made with water
Splash of Vanilla Almond Milk
Handful of ground Organic Walnuts (put in cereal)
1/2 Tbs of flaxseed oil in cereal

Max Stress B Vitamin in 1/4 cup water

(With the Quinoa and Walnuts combined you are getting a complete protein)

I had a great Vegan lunch today as well that was very satisfying and tasty, even for the pregnant woman who is having tons of cravings.
-Medium Salad with Romaine Lettuce, Organic Tomatoes, Handful of Walnuts, sliced cucumbers, topped with delicious Balsamic Vinegarette dressing
- 2 Veggie Home Made Tacos - Inside the Corn Tortilla was Black Beans, Mashed Avocado, Chopped tomatoes, Jalapenos, and a touch of hot sauce.
It was a complete meal with Protein, Fat, and Carbs.

I know being pregnant is not the best time to test out Veganism. But I really think I could give it a try for a bit. In order to survive and continue to stay lean it's almost required to drink Vegan Rice Protein Powders. I have researched that many vegans do not get enough fats, so it's important that they include lots of organic raw nuts, avocados, flaxseed oil, and even Coconut Milk from time to time. I would love to do an experiment to see how my body responds on 2 months of being a gluten free, soy free, Vegan. But I will have to wait until after this baby and probably after breast feeding to give it a fair shot.

Here is my 12 week pregnancy workout I did today! There was 30 second rests in between and I repeated it 3 times.

Single Leg Deadlifts (trying to keep my butt from shrinking) so this does the trick 12kg's (60second per leg)
Overhead Swings 12 kg 30 seconds
Snatches 12kg 30 seconds per arm
Pull ups 2-3x
Clean and Squat 30 seconds per side
Push up to Double Suitcase Deadlifts 16kg's 30 seconds

Hopefully I will have a picture of my new belly tomorrow. I am already showing!! My belly did not look like this my last pregnancy until I was 18 weeks. It's amazing how your body just knows the second time around. I'm not thrilled about showing so soon but there is really nothing I can do about it. So it's time to start writing about embracing the changes that are happening to my body. You can actually see a video clip of me 3 months pregnant right here

Wednesday, July 23, 2008

My Little Lyla is 18 months today! Pregnancy update.


Lyla has developed so many amazing milestones in the last 3-5 months. She went from crawling to walking, she is now saying so many words and repeating us, and is just the cutest most affectionate little girl. It's so weird when I actually sit down and think about her how emotional I get. She means the absolute world to me and it's so hard for me to imagine that I can ever love any child as much as her. I almost feel bad for the baby inside me because I am so in love with Lyla. I have talked to several moms and I guess this is a common feeling. But once the next baby comes you fall in love all over again. Which is so hard to imagine for me because my heart is filled with my Lyla.

11 Weeks Pregnant and my Kettlebell Workout (will provide a picture soon)

So all the morning sickness talk was not even morning sickness. It turns out I had Salmonella poisoning. The baby and I are fine but it was not a fun week. I lost over 8 pounds that week and was so depleted. I have now gained it all back but it hasn't been easy. I am just now starting to be able to work out again. That little set back put me behind and it really did a number on my emotions. When you are pregnant you NEED to do some type of workout for your mental well being and I was unable to do that. Therefore my body and mind were depressed and tired. I had to change my eating habits because I couldn't even stomach anything "healthy". I ended up eating pizza twice for the first time in over a year along with other not so healthy foods. Wow it tasted good but my stomach sure didn't like it. So I have managed to get myself back on track now that I am feeling better. WOO HOOO!

Here is a workout I did with my class today. It felt really good and balanced.

Double Suitcase Deadlifts 16kg's 12 reps x 3
Kettlebell Push Ups 5 reps x 3
Swings 16kg 20 reps x 3

Pullovers 12kg 12 reps x 3
Clean and; Press 12kg 6 rep per side x 3
High Pull, Squats 12kg 10 reps x 3

Renegade Rows 12kg's 5 per side x 3
Snatches 16kg 8 per side x 3
Janda Sit Ups 6 x 3

If you are looking for a follow along workout kettlebell DVD designed for pregnant woman check out this DVD here

Thursday, July 17, 2008

Inspiring Moms to workout with Kettlebells

Workoutmommy.com did an interview with me regarding kettlebells, fitness, nutrition, while being a mom. This is a wonderful site dedicated to inspiring moms to be fit and healthy. Just up my alley. If you are a mom or a husband, son, or daughter trying to encourage the woman you love to get moving check out this site.

Click on this link to see it. One fit mommy and her kettlebell: Lauren Brooks

Thursday, July 10, 2008

It's Finally Ready!

video

I'm excited to announce that my kettlebell/ exercise DVD is finally available.  This is the project I have been working on for so long.  Above is a video clip of the highlights.  

This DVD Features

  • 15 basic Kettlebell and Body Weight exercises deomonstrated step by step even for the complete beginner.
  • Follow along Fat Blast Workout - Low to Medium Intensity. 12-14 minutes long and can be repeated twice if you are ready. 
  • Follow along Sculpt and Conditioning Workout - Medium to High Intensity. 40 minutes of intensity
  • Joint Mobility section for warm up and cool down.
  • Designed to get you in tip top shape no matter what your fitness background is.
  • Especially great for moms trying to shed that baby weight and get in better shape than before their pregnancy.
  • DVD is over 80 minutes long of step by step instruction.
  • Motivating music in the Follow Along workout sections and Joint Mobility section
For more information you can go to my website at www.ontheedgefitness.com.
I want to thank my clients for being so patient and waiting for this to come out. It's finally here so enjoy this kettlebell DVD. 





Kettlebell Workshop! Go home with Lauren and Lisa's DVD.



You wont want to miss this workshop. Lisa and Lauren have teamed up to design a special total body sculpting workshop just for women. Space is limited and this workshop may never be done again. 

Spend just 5 hours with us and we will give you the tools and techniques you need to sculpt and tone your body in record time. This is a very unique workshop designed just for women by women. This workshop has never been done before and it may never be done again. To find out more details and what we will cover follow this link here. Reserve your spot right now at http://www.ontheedgefitness.com/ 

In addition you will receive Lisa and Lauren's DVD at the workshop. For more info about Lisa's DVD you can check it out here More info about Lauren's DVD click here.

Tuesday, July 1, 2008

Some Big News and A Very Scary Day

(This was written last Thursday)

I have not been able to get yesterday’s occurrence out of my mind. Writing my thoughts and feelings down is such therapy for me. Whether I will post this or not at least I will get it on paper. At this moment in time I am sitting on a plane, on my way to the Level 2 RKC in Minnesota, without my daughter for the first time ever.

Yesterday started off as a normal wonderful day. Ben and I have been waiting anxiously for our doctor's appointment that will allow us to see the first glimpse of the baby inside me. That’s right everybody I am pregnant again. Almost 7 weeks. I am normally one to wait and share the news until after the first trimester, but this story would not be the same if I left that part out.

Anyone who has had kids will know that the first appointment is the most extensive. They do a full physical, then you have an ultrasound that can be a bit uncomfortable, and then you get lots of blood drawn for various tests. I had been through all of this with the last pregnancy so I knew what to expect.

After the exciting ultrasound and seeing the little flutter of the heartbeat we were thrilled. I had been feeling so wonderful and energetic I even doubted that I was pregnant. How can someone that is pregnant feel this strong and have little to no fatigue? So seeing the heartbeat assured me that there is life inside me. The second time around doesn’t make it any less exciting. I was then told by the nurse practitioner to get my blood work done. Lyla had already been pretty fussy from being cooped up in a doctor's office for an hour, so Ben decided to take her to the car and wait for me.

Does anyone really enjoy getting their blood drawn? I know I’ve never been a big fan of it, but have always managed to do just fine. As I was sitting in the chair having this woman take several vials of blood from me, the room started to get crowded. When she was done I had mentioned to her that I was feeling a little lightheaded. I don’t think she heard me, because she asked the next person to have a seat, forcing me to get up right away. I took a deep breath and left the room. As I was walking down the hall towards the lobby I started feeling extremely nauseous and my whole body was starting to sweat. The one time I needed my cell phone I did not have it. I wanted to call Ben so badly to tell him to come up and give me a hand. Instead I sat down in a nice chair in the lobby trying to take very deep breaths to get myself together.

I decided to get up and get to the elevator because I no longer wanted to keep them waiting in the car. I caught the elevator with a man and woman. As soon as the doors shut I started feeling so dizzy and faint I knew I was going to lose it. My instinct allowed me to look at the lady and say, “ I think I’m going to pass out” . The next thing I know I’m floating and dreaming of life. I wish I could recall the actual dreams but I know there were some fear involved with the dreams. I felt like I was in the deepest sleep. Then I heard, “Are you okay?” I woke up completely shocked that I am lying on an elevator floor and was extremely disoriented. I felt like I had been gone for hours. The man in the elevator told me he had already called the paramedics. The nice woman, who caught my fall, borrowed someone’s watch to get my pulse. It was under 50bpm and she was still holding my wrist looking at a watch that she borrowed from the man. A couple questions came to mind when I started to understand what was happening. How am I going to get a hold of my husband, am I still pregnant, and who is going to cancel my clients this afternoon?

All I wanted to do was get up and walk outside to be with Ben and Lyla and go home. The people who were helping me advised me to stay where I was. They were able to call Ben and let him know what was happening. The ambulance rushed in and immediately took my blood pressure and pulse. My systolic blood pressure was at 70, which is dangerously low, and heart rate had not risen past 50 yet. My normal resting heart rate is actually high for my activity level and is around 70. As soon as I felt that I was ready to go home again I felt myself going out again. They put oxygen up my nose and jammed an IV into my arm, letting me know I needed fluids right away. Shortly after that I passed out in the chair. Ben and Lyla rushed in to the lobby and witnessed me fainting. I then regained consciousness and started to worry. At this time I didn’t understand why my body wouldn’t allow me to just get up and go. I’m usually such a resilient person. What was happening to me? Horrible thoughts were going through my head. Am I going to die? Is my blood pressure going to keep dropping? I see worry in every ones eyes. Something must be really wrong. I can’t die. I have tears in my eyes writing about this. Its amazing how your thoughts can be when in a state of panic. When I looked over at Ben holding Lyla, with fear in his eyes, I kept my cool. Trying to be as calm as possible I asked him to get a hold of my clients and let them know I wouldn't be able to train them today. I hate canceling on people so I was upset that I had to do this.

The paramedics then put me in the ambulance. As they were wheeling me in my IV and oxygen tubes got caught on the wheel almost choking me. They had to take me out 2 different times to get the tubes out from under the gurney. They wanted to take me to the nearest emergency room but the closest one was full. So they had to take me up to Encinitas, which was at least closer to my house. During the ride I think I passed out once. It was such a bumpy ride I don’t know how anyone doesn’t yak all over the place. I made it in one piece and was luckily seen immediately by a doctor.

I am not one for long stories so I will try and wrap it up right now and leave out minor details. I spent several hours in the ER having an EKG done, getting more intravenous fluids and blood pressure checks. I was so weak I didn’t know when my energy was going to come back. Eventually they discharged me and until now we are still not 100% sure what caused this episode. My thinking is it could be a combination of going through a complete physical, then getting a little too much blood taken, and I may have been on the dehydrated side by that time. Normally I am guzzling water, but I was so excited about the ultrasound I didn’t remind myself to drink very much. I have also been preoccupied about my trip. I signed up to go to the Level 2 RKC over 6 months ago and was awaiting the day. Been very nervous because the thought of leaving my daughter for the first time was going to be difficult. Another challenge I am facing is now being pregnant for the course. Our plan was to get pregnant shortly after the certification, for obvious reasons, Those of you who have attended the RKC know that it is a very vigorous and physical 3 day weekend. People who do not know me and my capabilities will probably judge me negatively for going and I’m willing to risk that. Those who do know me, know that I have been training moderately for months and am well prepared for the required tests, Pull ups, Pistols, Windmills, Bent Press, Clean and Jerks, and let’s not forget the Snatch Test. Before I knew I was pregnant I did 7 pull ups, with probably a couple reps left in me . The requirement is 1 pull up. That is scaling down to about 14% of my maximum if 7 are my real maximum. A good scale to go by when you are pregnant is to do 40-50% of your maximum, but most of all listen to your body. I have corresponded with Pavel, and he assured me that I would be allowed to take extra precautions if needed. I spoke to my doctor and she is very confident that I am the best judge of my own body. Unfortunately and fortunately, I am hypersensitive to my body so I know what I can or cannot tolerate. I would NEVER do anything to jeapardize the health of my baby or myself. I know my capabilities and I will not be going for any personal records this weekend. As much as we like to lift heavy with our peers I will be on the safe side and scale down where it is necessary. So no showing off. ;-(

I have allowed this entry to go on long enough. I am just thankful that I am sitting on this airplane in good health. Yesterday has passed but I will never forget. St. Paul is supposed to be in the high 80’s this weekend. Water, Coconut water, and trail mix will be my saviors this trip. I just cross my fingers that my mind and body gives me the strength to allow me to enjoy this weekend of physical and mental challenges. I look forward to being submerged with my passions of kettlebell training. learning new techniques, and meeting some wonderful people from all over the world. I am so grateful to have a body healthy enough to be able to be apart of this experience. I will try and take lots of pictures and keep everyone updated on the weekend. Wish me luck!

I’m reminding myself of one of those people who say goodbye and hang around for another hour. But I wanted to finish off by saying a couple things. “Enjoy each precious moment you have in life. Have no regrets and listen to your heart. Tell the people you love that you love them, even if you are upset with them. Don’t let anyone stop you from achieving your dreams even if they may seem hard to reach. Life is too precious so don’t sweat the small stuff.”

RKC Level 2 Weekend

First I want to thank everyone for such a great weekend. I had an awesome time meeting so many wonderful people. It's just so nice to get together with a group of people that love kettlebells as much as you do. I wish I took more pictures but unfortunately I was pretty sick for the most of the workshop. I some how managed to pull through and pass, but my face was a little green.

More details of why I was vomiting and sick to my stomach for most of the trip to follow.





Fawn was so nice to have a bbq at her house on Friday night. I got a chance to hang out with Tracy and RIf (such a great couple), Fawn and Aaron, Kettlebell Kate, Christine (my new friend from New Jersey), Taikei who came all the way from Japan, and some of Fawn's friends. Thanks again everyone for a great evening.




Seeing Lyla after not seeing her for 4 days was the best feeling in the world. It's definitely nice to be back. But unfortunately I am still pretty sick and have been in bed most of the time. I managed to teach a couple clients yesterday and a class, but tonight I had Robert Bud Level 2 RKC come in and teach for me. It worked out great. I normally try and do everything myself but I haven't been able to hold much food down so my body is telling me to rest.

On a happier note there is hopefully good to come out of all of this.