Seven To Go


With a mere 7 weeks left till my due date, I have become increasingly excited about the arrival of my son. Even though I have already gained 45lbs. exercise has made my pregnancy fairly easy.  I work out 5 to 6 days a week for about 45min to an hour.  I alternate between 30 to 40 minutes on the elliptical, ropes gone wild,  kettle bells, bandit lopes, and traditional weight training.  I also continue to train clients and teach classes on a daily basis.  Following my doctors orders, I continue to monitor my heart rate, trying to keep it below 150 beats per minute and stay hydrated.  I continue to eat well and often keep snacks on me while at the gym. 
 
I am convinced my work with kettle bells has kept back pain and swelling away.  My blood pressure has remained low while keeping my cardiovascular strength high.  I feel strong, confident and healthy.  Before pregnancy I was working with 16kg and 20kg kettle bells.  Into my second trimester I stopped doing Turkish get ups and 2 hands any how ( which were my favorite).  Into my fifth month I dropped the weight to 12kg because my belly was growing so fast and my doctors suggested using a lower weight, while still performing what was comfortable.  Even though I want to go heavier I know it is best to limit the weight I am using for the health of my pregnancy.  I am anticipating coming back stronger than ever after giving birth. 
 
I am convinced my work with kettle bells has kept back pain and swelling away.  My blood pressure has remained low while keeping my cardiovascular strength high.  I feel strong, confident and healthy.   
 
My husband is my biggest supporter and most of the time we work out together.  I actually have him train me at times with ropes gone wild and the bells.  What I like to do is alternate between 30secs  with the ropes and 30 secs. of a kettle bell exercise like cleans.  I average 2 sets of 6 kettle bell exercises a workout.  Performing windmills while pregnant feels great to me, I love the stretch I get. In my eighth month, I have had to retire snatches, because of pulling in my abdominal area.  I can still high pull with out discomfort , so I have used that as an alternative to the snatch.  To mix things up a bit, I also use the maces and pinch block, while keeping the weight on the lighter side.
 
Paying attention to what my body is telling me is most important. I do have those occasional days, where I am just too tired to exercise.  I don’t stress over skipping a day, I just look forward to what I can do the next day.  Exercise has helped me manage my stress and anxiety over the pregnancy.  If all goes well, I plan on working out up until the day I deliver.  I was telling some one the other day how happy I was about finding AOS a few months before becoming pregnant. AOS gave me the tools to have a fun and diverse exercise program during this life altering time. Pregnancy doesn’t mean its time to hit the couch. 
 
ARTICLE 

FIT TIP
 
We’ve got a great workout for you guys.  Christine Huppee - owner of Punch Kettlebell Gym Austin sent in one of her favorite “go-to” drills for when she’s short of time.  Check out this simple yet very effective drill for getting your heart rate up and your sweat flowing…
 
10 sets of 5 two handed swings with a heavy kettlebell (I used 112 pounds) with 15 seconds rest between sets 
 
And then right to 5 minutes of two inch Ropes Gone Wild without stopping. Switching moves every 30 secs
 
“Heartrate up and lots of sweat. Love it!” 
 
Christine Huppee is in fantastic condition and can last 5 minutes of Ropes Gone WIld.  Take this workout at your own pace.  Tabata Style Ropes Gone Wild will be just as effective and will actually help condition your body to longer periods of time on the ropes. 
 
DO THIS 
 
STACI PICK
 
Lots of people ask what Staci does to unwind.  Between, working, training, training clients and teaching classes it’s amazing that Staci has any time to herself. To relax from the hustle and bustle of the busy days and nights she sooths her racing mind with a couple of hours of knitting nearly every night.   
 
Check out some of her favorite winter creations - meant to keep her warm and cozy on those early morning treks to the gym. 
 
EAT THIS
 
LASAGNA
 
12 uncooked lasagna noodles
 
1 pound sweet Italian sausage
 
2/3 cup chopped onions
 
1/2 tablespoon minced garlic
 
2/3 cup chopped fresh parsley, divided
 
3 (6 ounce) cans tomato paste
 
1 (15 ounce) can tomato sauce
 
2 cups water
 
1 1/2 teaspoons Italian seasoning
 
1 1/2 teaspoons dried oregano
 
1 1/2 teaspoons dried basil leaves
 
1 pound part-skim ricotta cheese
 
1 (10 ounce) package chopped spinach, thawed and squeeze dried
 
1/2 cup grated Parmesan cheese
 
3 eggs
 
2 teaspoons garlic salt
 
1/4 teaspoon ground black pepper
 
3 cups shredded mozzarella cheese 
 
Directions
 
1  Preheat oven to 350 degrees F (175 degrees C).
 
2  Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
 
3  In skillet over medium heat, brown the sausage with the onions, garlic and 1/2 the parsley; drain. Add tomato paste, tomato sauce, water, Italian seasoning, oregano, and basil; mix well. Simmer, covered, for 5 minutes; stirring occasionally.
 
4  In a bowl, combine remaining parsley and Ricotta, spinach, Parmesan, eggs, garlic salt, and pepper; mix well.
 
5  In lightly greased 9x13 inch baking dish, spread 2 cups sauce mix. Begin layering with 4 noodles, 1/2 cheese mix, 1/3 remaining sauce, and 1 cup mozzarella. Repeat this layer again and the last layer will be noodles, sauce and mozzarella cheese.
 
6  Bake covered in a preheated oven at for 45 minutes. Bake uncovered an additional 10 minutes. Let cool 10 minutes before serving.