Bells And Babes


 
Kelly Mesko writes in to discuss pregnancy and training
 
We’ve had a plethora of questions regarding kettlebell training and pregnancy, so we decided to put a few things together dealing with that very topic.  Kelly Mesko, from Southport, CT, found out she was pregnant shortly after finishing her Art of Strength kettlebell workshop.  Now, more than 6 months later, she contributes her thoughts on what it’s like to stay active with her training while still staying within the realm of what her doctors consider to be a healthy training program.
 
My love for kettlebells developed this past year. As a trainer for five years, I knew it was something that I wanted to bring to my clients. Prior to the Art of Strength workshop, I had already been working with Ropes Gone Wild, using a variety of the ropes in my boot camp classes and one on one sessions. I signed up for the April Art of Strength workshop and it was definitely the best experience I have had in fitness. I was determined to learn all that I could about kettlebells and practiced my workbooks that I purchased at the workshop. 
 
About a month after the workshop, my husband and I were pleased to find out that I was pregnant. At about seven weeks, I felt like a truck had hit me. I was then faced with the realization that I needed to evaluate my life. I was a workaholic and I liked to train hard. I took a lot of pride in my work and at the goals I had reached physically over the years. Preparing my body for this pregnancy took precedence over everything else. I decided to cut back my schedule and my training. 
 
I still had my mind set on taking my Art of Strength kettlebell test. I consulted with my team of doctors. I was advised to keep my heart rate under 145 beats per minute and to lift less weight. Now was the time to just simply enjoy the way exercise makes me feel. I took my time doing my windmills, cleans, figure 8’s and so on, knowing that though the pace and weight had changed, my pure enjoyment was still there.  
 
Now was the time to just simply enjoy the way exercise makes me feel. 
 
I’m finding exercise and pregnancy to be quite an adventure.  As a personal trainer, I am used to pushing my body to the limit. In pregnancy, I have learned to slow down and take things in stride. I continue to exercise 5 to 6 days a week, using a combination of kettlebells, traditional weight training and light cardio.  Sticking with an active life style has helped me mentally accept the changes my body has undergone.  
 
When it comes my kettlebell workouts, I enjoy a variety of exercises using 25lb. to 35lb. kettlebells.  The snatch has become the most challenging the further along I become in pregnancy. I have chosen to snatch with less weight and repetitions. Also, integrating a few of the exercises from Anthony’s videos to replace my favorite exercises, such as Turkish get-ups, gives me variety.  I’ll take a kettlebell and do bicep curls into tricep extensions along with halos and renegade rows.  Ropes gone wild is great to use as a warm-up and active rest between sets.  I try to not let my heart rate go over 150 beats per minute and stay hydrated.  
 
Through the fatigue, working with the ropes gave me an exciting way to work my muscles and get my cardio in. Now 27 weeks and 34lbs later I look forward to all the changes and challenges that comes with my training and my pregnancy. 
 
…I look forward to all the changes and challenges that comes with my training and my pregnancy. 
 
FIT TIP
 
Here’s a special flow drill that Staci used while training her daughter during both her pregnancies.  Depending on the day and how her daughter felt she alternated between 1 minute or 30 second rounds.  The result?  Two amazing deliveries with short labor and even shorter hospital stays.  Not to mention two smiling baby granddaughters…
 
Make this workout last as long as you like, but remember if you’re doing this while pregnant make sure you check with your doctor first…
 
Warm Up
 
ROPES GONE WILD  
 
30 seconds  
 
 Flow Drill 
 
LUNGES WITH 2 KBS   
 
ROPES GONE WILD    
 
LONG CYCLE CLEAN AND PRESS  
 
ROPES GONE WILD    
 
HOLDING SQUAT    
 
ROPES GONE WILD   
 
SNATCHES     
 
ROPES GONE WILD    
 
CHEST PRESS ON THE FLOOR  
 
ROPES GONE WILD    
 
ROWS      
 
ROPES GONE WILD    
 
30 seconds   
 
30 seconds    
 
30 seconds each side  
 
30 seconds    
 
30 seconds    
 
30 seconds   
 
30 seconds each side    
 
30 seconds    
 
30 seconds each side  
 
30 seconds    
 
30 seconds each side     
 
30 seconds    
 
DO THIS 
 
STACI PICK
 
To finish up this special issue of the women’s page we’re including a website devoted to active and fit moms to be. Though there are many out there, fitmaternity.com is one of our favorites and comes highly recommended. Check out there site here…
 
EAT THIS
 
Chicken and White Bean Soup
 
Ingredients:
 
2tsp extra virgin olive oil
 
4 slim leeks, whites and light green centers only, well rinsed, well drained and coarsely chopped
 
1 large cooking onion, coarsely chopped
 
1tbsp chopped fresh sage or ½  teaspoon dried sage
 
6 cups low sodium chicken broth or homemade stock
 
2 cups water
 
2 cups cooked navy beans
 
2 lbs chicken breast, grilled and cut into one inch chunks
 
8 oz package frozen spinach, thawed and partially drained
 
 Instructions:
 
Heat olive oil in soup pot or dutch oven. Add drained leeks and chopped onion. Cook until clear and soft, about 5 minutes. 
 
Add sage and cook 2 more minutes. Add broth and water and bring broth to a boil. Add chicken, beans and thawed spinach and continue to cook until all ingredients are uniformly heated.
 
179 calories; 22g protein; 4g fat; 16g carbohydrates