First Day!

Day One has began!  I am so excited to start elevating my heart rate and getting some oxygen pumping through my body.  Mondays and Fridays are going to be my “active rest” days, so will include hiking and biking with the family, light runs, skill work, and naps.  Today I was planning on doing some light running intervals to get my legs used to moving again.  I was so excited to head out the door at 5 AM and listen to the birds wake up, but we had a huge temperature drop and four inches of fresh snow!  Looks like I will be completing my run this afternoon when the roads aren’t slick and the sun is out.  Wish me luck!

On to the fun part: weight and measurement day!  I never thought I would expose myself like this, but I know it is the only way I will be completely honest and strict when it comes to my nutrition.  Also, I completely forgot I was going to share a photo with you until Tanner was heading out the door to work, so you are getting the bare, raw, bedhead version of KJ.  No make up, crazy hair.  Every girls dream of sharing online!  Here you go:

Weight: 165 (my normal competition weight, but a much softer version!)

Waist (measured at navel): 34

Hips (largest part of the booty): 39

Right/Left Thigh (largest part): 23/23

Right/Left Arm (largest part): 12.25/12.5

Right/Left Calf (largest part): 14.5/14.5

Chest (one hour after nursing): 38.5

Shoulders (clavicle height, arms down): 46

2 Wks PP side 2 Wks PP

More to come on Friday about how this week’s new nutrition plan and training plan have treated me!  Have a great week!

Ready, Set, Go!

Random thought of the week: why is it that when you are pregnant, everyone runs to help you with doors, groceries, you name it, but when you have had the baby and are struggling carrying a car seat filled with said beautiful munchkin as well as a two year old beautiful munchkin, no one bats an eye? Pregnancy is the best fitting weight vest one can find, while post-partum, you are awkwardly carrying a variety of plates and kettlebells. I will always run to aid a mom now! (and a super pregger too) Just a random thought!

I can’t believe it has already been almost two weeks since Auggie was born. Even though chasing our daughter, Stella, around while carrying him is a workout in itself, I can’t tell you how much I am looking forward to getting back in my garage gym during nap time! With my body slowly morphing back to its normal self (with a few new and improved “snap-crackle-pops”), I know the best way to start giving it a tune up is through movement. I have completed my first few weeks of programming my workouts, with full intentions of editing as necessary. My first week includes a beautiful symphony of light running, pull ups, push-ups, light kettlebell and barbell work, short box jumps, modified air squats (to a safe depth for my current ability), the ever-feared burpee, and my beloved, the rower. As promised in my first blog post, I plan on posting my measurements along with photos as I progress back to fitness. I plan on sharing this information (scary!) every other Monday, starting this coming Monday, April 14.

Here is my schedule of monthly athletic events I plan on participating in over the next six months:

May 11, 2014: Mother’s Day 5K, Denver, CO

June 15, 2014: CrossFit Cherry Creek Triple Threat Competition, Denver, CO (any takers on who would want to be on my team? This one is still up in the air!)

July 13, 2014: Missoula Half Marathon, Missoula, MT (I ran this race when I was 23, before I was a CrossFitter and weighed 30 pounds less than my CrossFit Competition weight. I am hoping to set a PR on this course!)

August 16, 2014: Scottish Festival and Rocky Mountain Highland Games, Denver, CO (because who wouldn’t want to attempt throwing a caber in a kilt?)

September, 2014: Fall Frenzy Sprint Triathlon, Parker, CO (I am absolutely TERRIFIED to swim 500 meters- I definitely need to wipe this one off the list!)

October, 2014: CrossFit 307 Throwdown, Casper, WY (I did this last year when I was 17 weeks pregnant and it was a blast! CF307 did an outstanding job programming and running this event- I can’t wait to do it again with my super team)

highland games throwdown t shirt

That should certainly be six months of motivation and trying new things! If anyone knows of any fun events you think I would like to challenge myself with, please list them in the comments below and I will try to throw them on the schedule if they are doable and not too pricy. Also, if anyone would like to join me in a competition or for just a WOD, please comment or e-mail as well!

One more thing- I have failed you all in posting recipes regularly! Here is a copy of my favorite “Paleo Banana Bread” recipe. It is from the Mark’s Daily Apple website and has never failed me! I have switched out the bananas for an equal amount of applesauce before for a fun change and it is delish. You can also crunch the numbers and fit it easily in to a Zone friendly meal as it is mostly fat and carbs! Let me know what you think!

banana muffins

Paleo Banana Bread: Gluten, Grain, and Dairy Free!

2 cups Almond Flour (I like to just toss raw almonds in the food processor for a grainier texture)

¼ cup Flaxseed Meal

2 tsp Cinnamon

1 tsp Baking Soda

1 tsp Baking Powder

2/3 cup Chopped Nuts (pecans or walnuts are delish)

4 Ripe Bananas

2 tbsp Honey

4 Eggs

1 tsp Vanilla Extract

Directions:

1-      Preheat oven to 375 degrees.

2-      Sift the dry ingredients together in a large bowl.

3-      In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.

4-      Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to over-mix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.

5-      Fill greased muffin tins, baking cups, mini loaf pans, or big loaf pans about ¾ full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.

6-      Let cool slightly and enjoy with a pat of almond butter, coconut oil, or butter. Yum!

Augustus is here!

It has been an exciting week. Last Monday, March 31, I headed in for my 37 week check-up. My in-laws have been in town, so I brought some errands to my appointment with me- a couple things to exchange for my MIL, and a Costco grocery list. Little did I know, ten minutes after checking in for my appointment, I would be sitting at the doctor’s desk, listening to him call over to Labor and Delivery, telling them I was on my way over! Twelve hours and a lot of excitement later, I was holding our brand new baby boy in my arms. What an incredible feeling. But you know what was even better? Two days later, when I was up at five in the morning, nursing this brand new baby in one arm, and holding my almost two year old in my other arm. I don’t think my heart could me more filled with love right now. I am one lucky lady to have such a wonderful husband and two beautiful children!

familyintro babyauggs

Now I know I promised last week I would share with you all of my plans for the summer and fall for fun athletic events! However, since Auggie (our handsome little man) arrived this week, I thought it would be better to share with you my short term plans for my recovery time and slowly stepping back in to some exercise while it is fresh in my mind. Auggie was born April 1 at 12:13 AM, so since I promised my husband I would take a solid two weeks to recover before hopping back on the exercise band-wagon, I plan on starting Monday, April 14. Keep in mind, I completely lucked out and had a very easy labor, so for any mamas out there who weren’t so lucky, please plan on taking more time off and listen to your body! April 14 is my goal, but if I am not quite ready, I fully intend on waiting a little longer.

First performance goal post pregnancy: 5K Run

So while shopping around for some fun activities to do in the Denver area post baby, I stumbled across what I thought would be my perfect first event. It is something I can train for with my kids, and I knew, if I didn’t have a C-section, it would be something I could reasonably do. And the most exciting part? I convinced my husband to do it with me! We are participating in the Mother’s Day 5K, May 11. It just seemed too perfect to not sign up for. My goal is not to PR my 5K time, but to simply run the entire thing. The race is six weeks after little Auggie was born, so with two weeks down time, that gives me four weeks to prepare. I am pumped, and the best part is, we will be doing it as a family, as our super-awesome double jogger showed up last week. More details to come on how the preparation and race go!

First nutrition goal post pregnancy: Getting back on THE ZONE!

I love to eat, and I mean really, really love it. I have a huge weakness for cheeseburgers and cocoa puffs. Not together, you crazies! That is just plain weird. I love cheeseburgers any time, but cocoa puffs are definitely the best midnight snack, even more so when you are up nursing a brand new little munchkin in the wee hours of the night. My plan is to start zone proportions of food the same day I start back at training. If you have never heard of the Zone Diet (it is amazing), I am adding some links to information about it at the end of this blog post, please check them out and shoot me any questions you have! I normally eat 13 blocks per day while training, but since I am nursing, I am going to start with 15 to make sure I am getting plenty of nutrition to keep up my milk supply, and will adjust as needed as I go along. I plan on eating “real food” (anything without an ingredients label), plus a small amount of dairy (I have a Greek yogurt and cottage cheese problem), rice, and bread. I just don’t have the time to sit around chewing vegetables all day while chasing around two little ones! I will start photos and measurements two weeks post-partum as well, so my body has some time to heal and get rid of all the crazy fluids we build up during pregnancy and labor.

I promise next week to release my schedule of intended athletic events I plan on participating in over the summer and early fall. If you know of anything fun you think I would enjoy or be challenged by in the Denver area, please shoot it my way! I would love any help from you guys. Also, if any of you would like to join me in any event, please message me, I would love that! Hope you all have an awesome weekend, please feel free to leave me feedback in the comments section, I would love to get your input and experiences here! This is for all the mamas out there!

Zone Resources:

CrossFit Journal Article 21:   http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl

Zone website: http://www.zonediet.com

The Zone Diet explained: http://crossfitimpulse.com/the-zone-diet-explained-edited

bellapic

Third Trimester Fun

You know what frustrates me? Fitness groups talking trash against one another. I am not just talking about people who don’t like CrossFit, they have every right to, but why say terrible things about it? I am also referencing CrossFitters (and any fitness enthusiast) who speak negatively of other fitness groups, for example Zumba class attendees, elliptical machine masters, and body builders. Why can’t we all just get along? We are all working toward making ourselves better in some way, so why all the negativity towards one another? Everyone has to find their niche in the community, and I am just so happy to see it is them getting off the couch and shutting off the TV. Maybe next time you see someone coming out of a class you are unfamiliar with, instead of hopping on Facebook and making fun of them, you should simply give them a high five and tell them good job. Everyone is fighting their own battle, you don’t need to make it more difficult for them.

35 weeks Here I am at 35 weeks.  I am running out of room for this baby!

Ok, so this should be my last training during pregnancy post! I have had a challenging third trimester this go around, but will share with you what I was able to do for most of it. Next week I am working on a post with my plan for hopping back in to training once the baby comes, plus a list of fun events I am planning on participating in to keep me motivated. For now, let’s focus on the third trimester…

Training didn’t change a lot between my second and third trimesters. As my stomach grew, certain things got more challenging, like pull ups and ring dips, but I just tried to find more creative ways of scaling. I only did movements that were comfortable for me, so running and box jumps were now officially out! However, brisk walking, biking, and rowing still felt ok, as well as step ups, so that is what I did. I am still able to do pull ups, though I make sure to choose a bar where my feet are only an inch or so off the ground in the bottom of the pull up for safety. Lifting weights feels great, I just keep the weight lower and modify movements to make room for my belly, for example, sumo dead lifts instead of regular dead lifts, and still using dumbbells for any movement that crosses my belly so there is no chance of accidentally hitting my belly with a barbell. I keep intensity to levels low enough where I can talk at all times comfortably, ensuring my baby is getting plenty of oxygen.

With my first baby, I was able to train up to the day she was born, and though I got very uncomfortable and tired toward the end of my pregnancy, moving always made me feel better. A few weeks ago, at my 34 week appointment, we discovered my blood pressure had shot through the roof, and I needed to be checked for preeclampsia. All of my blood work came back perfect, so I was cleared, but I have had problems with my blood pressure ever since, so have seen the doctor twice a week to monitor the baby. I have also had Braxton Hickes contractions every ten to fifteen minutes for the last two weeks. After an exciting trip to Labor and Delivery last Friday where I was having contractions every two minutes for nearly eight hours, with my blood pressure spiking higher than ever, I was told by the midwife that it was time to “princess out”. I was to no longer be carrying things up and down the stairs, going for walks with my daughter, or be exercising in any shape or form in case it were to negatively affect my blood pressure or cause me to go in to pre-term labor. As disappointing as it was to hear, and with how crappy I feel laying low for so long, I am absolutely more than happy to do what I need to do to protect my new baby. Resting this much sure makes me feel for moms that are on true bed rest for any period of time, what a challenge!

So, a short but sweet post this week, but I am hoping next week’s will either have newborn baby photos and a labor and delivery story, OR it will be jam packed with exciting new training plans and a list of challenging events to keep me motivated and training hard postpartum.

Ultrasound shot 22 weeks

Killer Pigs and Second Trimesters

For Christmas this year, Stella received an animal board puzzle where when you put the piece on the animal, it makes the animal sound.  The sound is activated by a light sensor on the board- when it no longer has light hitting it, the sound goes off.  It has helped Stella’s dexterity and coordination, but created a lot of issues in our house.  You see, if you put all of the pieces on at the exact same time, the pig noise always goes off.  It is not a cute, cartoon pig noise, but a legitimate pig squealing at you.  Turning the lights off initiates the same response from the puzzle. I noticed my husband suddenly being more helpful taking Stella up to bed all of a sudden and was curious as to why.  As I happily ground my coffee for the next morning and waited for our dog to come in to head upstairs to bed, I was completely clueless as to why he was suddenly being so helpful.  I let our 100 pound dog, George, in the house, and upon shutting all of the lights off to walk up the stairs in the dark that damn pig started squealing at George and me.  It might as well have been a bear chasing both of us up the stairs.  You would think a dog of that size would be a little more protective, but you are wrong.  He charged right through me to get to the safety of the bedroom first, as I was left stumbling up the stairs behind him.  Tanner did not say a word, but when I walked in, catching my breath and pretending like nothing had happened, I saw a slight sparkle in his eye.  One that told me he was not turning off the light anymore, as the pig scared the crap out of him too.  I promise this story has relevance to pregnancy.  This happened in my second trimester, so I was still very capable of running up the stairs like a mad woman.  However, now in my 35th week of pregnancy with a belly measuring a clear 39 weeks, there is no way I am running up those stairs!  I have had to teach myself to remain calm, and anticipate that damn squealing pig.

My second trimester this go around was a very busy one.  After competing in the CrossFit Challenge in Casper, I returned to our current home in Bakersfield, CA to immediately start our preparation to move to Denver, CO.  Two weeks later, our house was sold and packed tightly into a moving truck, and we were on our way back to the beautiful Rocky Mountains.  After 18 hours of driving, listening to “The Little Mermaid” play in the backseat about 7 times (which I, um, did NOT sing along to), we arrived in Denver.  We closed on our new house in Parker, CO December 22, when I was 23 weeks pregnant, right before heading north to “God’s Country”: Northwest Montana, home.  Upon our return, we immediately had our things delivered to our new house and started the fun adventure of unpacking.

We completed all of this before beginning the third trimester of pregnancy and it couldn’t have been more perfectly timed.  My belly was still a manageable size where I could move boxes and bend over to empty them without choking on my heartburn.  Really, my second trimesters have been three months of bliss as the morning sickness and food aversions of the first trimester have diminished, and the super-sized KJ waddling around with heartburn of the third trimester is yet to arrive.  My jeans still fit comfortably (though not buttoned, thank god for belly bands), and all of my coats still zipped up.  Now let’s talk training.

I won’t lie, with everything that was going on with the move, house searching, and my garage gym being packed in to a giant wooden crate, my strict workout regimen I had maintained up to the move was halted dramatically.  I had to get creative with workouts requiring no equipment other than pushing my daughter around in her jogger.  I won’t share with you all of the scary details, but here are some rules I added for working out in the second trimester:

-Just like the first trimester, keep work levels where you can maintain a conversation at all times comfortably.

-Change all movements where a barbell or kettlebell are crossing your belly to using dumbbells instead.  For example, a clean and jerk- just use a dumbbell in each hand. This will prevent you from possibly bumping your baby with a loaded bar.  I have cleaned and snatched thousands upon thousands of objects in my life.  You would think this would provide me with the ability to move a barbell around a changing body, but you must remember that you have programmed your body to move a barbell a specific way thousands and thousands of times.  It is not worth the risk of potentially hitting your belly.  Plus dumbbells are way harder- you will not regret hanging out with them for a while!

-Now that your belly is starting its long journey to being super-sized, pushups and burpees are going to get weird fast.  When your belly is starting to show enough that you can no longer complete a full range of motion push up, use parallettes (if you don’t have parallettes, here is a great PDF from the CrossFit Journal on how to make some for under twenty bucks: http://journal.crossfit.com/2003/09/really-cool-homemade-parallett.tpl) or place your hands on bumpers, a bench, or box to elevate your upper body.  For the burpees, you are going to have to slow them down to a slow push up each repetition so you won’t slam your body on the ground like we all like to do!

-Don’t do anything lying on your back like bench press or sit ups.  Your ever growing little bean in your belly will not receive as much blood supply, AKA oxygen, and it will slow yours down too!

-Quit jumping on things!  You don’t want to potentially fall off of a box.  I don’t care how awesome you are at landing on a box, there is always a first time to fall off, and you don’t want it to be when you are pregnant. Jump rope is ok as long as it feels ok (which it won’t for long).  As soon as you are uncomfortable, substitute something different, like walking, jogging, rowing, biking, have fun!

-If you are going to be doing pull ups, muscle ups, or anything where you will be suspended from a bar or gymnastic rings, make sure they are at the lowest height possible for you.  This way you won’t be repetitively dropping off of something higher than you need to.  Also, make sure you stop executing said movement two to three reps before you normally would- you don’t want to fall of the bar, and even though you may be able to do larger sets, you now have a permanent weight vest.

-Just be smart! If the workout of the day is 16’ rope climbs, running, and box jumps, you might consider scaling the rope climbs to where your feet never leave the ground, rowing, and lunging.  You are working out for that baby and need to protect it with all your heart and soul.  Remember to not be competitive with other athletes and to always listen to your body.  Feel like you need to shorten the workout a bit? Do it.  Need to go lighter or change up the movement? Do it.  Need an extra rest day? Please do it! Always error on the side of caution and talk to your doctor before making any changes in your routine.

I really hope this is helping everyone out there!  If anyone, athlete or coach, has any questions about working out or coaching someone while pregnant, please contact me, I would be more than happy to help you out in any way I can.  If it is a question I can’t answer, I will get you the contact information for someone who can.  Also, if there are any topics you want me to talk about, please shoot me some ideas, I would love your input!

Bean Pull Up Vegas

Chicken Pad Thai

Pad Thai Recipe

A very special friend of mine, Christal, shared this recipe with me back in 2011.  It is the first “Paleo” recipe Tanner truly loved and requested over and over.  It is from the Sweet Cheeks HQ website, which also contains some other golden recipes, so I am adding a link at the bottom to their site.  Instead of using traditional noodles, it uses noodles you make out of zucchini.  I have tried making them with both the food processor (grating attachment) and mandolin and found the food processor is a better option for me, as I am not graceful enough to execute the use of a mandolin without slicing a limb off!  I loved the zucchini noodles so much, I find myself replacing regular noodles with them all the time.  Less calories, carbs, guilt, and stomach aches!  They are totally worth your time.

Pad Thai

Ingredients
  • 1 lb chicken thighs (or whatever meat you like, chicken breast or shrimp would work)
  • 1/4 c coconut oil
  • 2-4 zucchinis
  • 1 onion-chopped
  • 4 cloves garlic-minced
  • 1 T White balsamic vinegar
  • 2 T fresh ginger, minced
  • 3 T almond butter
  • 1 tsp crushed red pepper
  • 2 limes, juiced (1 more for garnish)
  • sliced green onions
  • 1/4 c-1/2 c chicken broth
  • Julienned carrots
  • Black sesame seeds
  • Salt and pepper
  • Chili powder

What to do:

Heat a large sauce pan on medium/high heat. Add coconut oil and let melt. Season your chicken with salt, pepper and chili powder. Add chicken to pan and brown one side, flip and brown the other until meat is fully cooked. (this will depend on your meat choice and thickness. Remove chicken and let it rest. Your pan will have some oil in there, keep it because we are using the same pan for the sauce.

While your chicken is cooking:

Using a mandolin, start slicing the zucchinis lengthwise, think noodles, use the julienne blade. You can also chop them or use a knife to make thin strips or rings. The thin strips make it fun and more like noodles. But chopping will work just fine too.

In the same pan (with grease and drippings), saute the onion, garlic and ginger until soft. Add the vinegar, lime juice and almond butter and red chili flakes. Stir to combine. Depending on thickness you might want to add some broth at this point.

Add the zucchini noodles to the saute pan. Stir them around to get the sauce Incorporated onto the “zoodles”. The point here is get the “zoodles” hot and very slightly cooked through (just like an al dente noodle!), about 10 minutes.

Serve hot and topped with a squeeze of lime juice and some chopped green onions, carrots, and black sesame seeds.

http://sweetcheekshq.com/

***Tanner’s twist on things:  top with chopped macadamia nuts and either Frank’s Red Hot or Sriracha Sauce.  Boom!

Blog Post #2: Flashback to my first trimester…

Due to the fact I am starting this blog so late in my pregnancy, I thought I would take the time this week to back track to my first trimester.  I will share with you the morning sickness, sudden dislikes in foods, and training changes I made at this time.  It in no way, shape, or form, is me telling you this is the right way to do it, I am just sharing what did and did not work for me.

Tanner and I found out the exciting news the day before we left for our honeymoon (we took our honeymoon on our one year wedding anniversary).  Though it certainly put a damper on my ability to sample Alaska’s fine beer and wine selection and may have increased my ability of getting motion sickness on the boats we were on, it was a wonderful way to kick start our week long camping/fishing/hiking adventure.  The timing of this pregnancy also gave me a week of rest from CrossFit to plan out my method of attack for training during the remainder of my first trimester.  You see, I had committed to participate in a team competition in Casper, WY in mid-October with some close friends, and I was not planning on letting them down, as long as I had my doctor’s approval and it was safe for the baby.

The competition was to start the first day of the 17th week of my pregnancy.  Tanner and I sat down and talked long and hard on it, and though he was not thrilled, we decided I would still participate if my team was comfortable with me going at “pregger speed”.  The timing of the event was perfect because I would be a full month in to my second trimester, and way past the “danger zone” of the first trimester.

Throwdown Muscle Up Throwdown OHS

My goal in preparation for the event was to simply maintain as much of the fitness I already had, as long as all movements were safe for my baby.  I continued my schedule of CrossFit WOD’s five days a week, taking Thursday and Sunday off each week.  If I felt tired, I took an extra day off, but I never worked out more, and made sure to listen to my body if I needed to slow down or cut a workout short.  During the first trimester, I continued to do all of the movements I did before I was pregnant, just at a pace I knew there was no potential for me to possibly fall (like off a box or high rings).  I am lucky enough to have a garage gym, so it was really easy to keep my pace appropriate without the competition I would find in a gym.  With my first pregnancy, I was working out at an affiliate and found it helpful to start a few minutes before or after the rest of the class I was working out with so I couldn’t compare myself to anyone and possibly push a little too hard.  While working out with groups I also liked to wear a heart rate monitor (I know, not your typical CrossFit tool!) where I set an alarm that would go off if my heart rate reached 165.  I used this as a warning that my heart rate was starting to get up there and to take it easy.  I found this helpful because I tend to get a little competitive at times!

Now let’s talk food.  When I am not pregnant, and am in full on training mode, I follow an 80/20 (80% of the time I eat real food, plus dairy, rice, and some bread, while 20% of the time I reward myself with naughty treats, like cheeseburgers and cookies) meal plan.  This allows me to still be social and not geek out by bringing a food scale or my own sack lunch to a BBQ, and keep me sane by being able to enjoy some beer and brownies every once in a while.  I believe the “20” portion of the 80/20 is a great way to remind yourself why you eat well the rest of the time, and a great opportunity to “reset” your body.  Following this plan got very challenging during my first trimester because though I never really got the severe morning sickness we all fear, certain foods I would normally eat daily suddenly were not appealing at all.  An example of this is eggs.  Every morning eggs are my resource for protein, and during my first trimester, the simple thought of attempting to eat one would send me running for the hills.  The only thing I could think of that sounded good was peanut butter toast and a glass of milk, so guess what I did?  I had peanut butter toast and a glass of milk.  I had to tell myself over and over that it is ok to not balance out my protein, carbohydrate, and fats like a good little CrossFitter would do, and just eat what my body would accept.  If all I could eat was crackers, that is what I would have.  I just made sure to be reasonable.  If my body was asking for five ultra-supreme tacos from Taco Bell, I still used my brain and kept it to two, or made tacos at home where I knew exactly what was going in to them.

So how did the competition go?  It was amazing!  By that time my food aversions had passed and I was feeling great.  I participated in five events the first day (two of which were either a strength test or a very short anaerobic test) and two the second, so don’t get me wrong, this mama was tuckered out, but I felt great.  I kept my stomach full of healthy foods and a ton of water, and got as much rest as possible between events.  My team was extremely supportive and helped keep me on track with keeping my heart rate low and taking care of my baby before anything else.  Stella was also there to root for me, which absolutely melted my ice cold CrossFit heart.  Our team took second out of 24 teams, and couldn’t have been more excited about it.  Looking back, I am very glad I still participated, as it helped keep me on track with my training and healthy eating.

Team Log Carry

Overall, my advice to any lady out there in her first trimester would be to keep moving!  Make sure you talk with your doctor about your activities and gain their approval first, but whatever you were doing before you got pregnant you should be able to keep doing.  Make sure to listen to your body and stay well hydrated.  Make sure to be extra cautious doing anything where you could potentially fall, or simply cut those movements out.  Don’t try to hit any PR’s or set any records, you will have plenty of time for that later.  I posted a photo from our ultrasound as well as a photo of Stella in our gym so I had a constant reminder of who I am doing this for, and to keep my workout levels appropriate to provide my baby with plenty of oxygen.  As for food, eat well when you can, eat what you can keep down when you aren’t feeling well.  You only really need an extra 150 calories a day to support your baby, so don’t go overboard like we have seen in commercials and movies growing up.

I am going to finish off with a list of a few websites and articles I came across that I found interesting, helpful, and downright inspiring (there are some incredibly beautiful CrossFit women talking about their pregnancies).  Please give me feedback in comments with anything you may have found that worked for you during your pregnancy or working with other pregnant women as well as any questions or ideas you might have.  I was SO thrilled to have heard from so many people last week, please keep it coming!

Amazing video: http://vimeo.com/88556527

Great reads:

–          www.crossfitmom.com

–          www.washingtonian.com: “CrossFit For Pregnant Women – Safe or Reckless?” By: Melissa Romero

–          www.crossfit.com: CrossFit Journal Article: “The High Performance Pregnancy” By: Andrea Nitz

–          www.shape.com: “How much exercise should you do while pregnant?”

–          www.boxlife.com: “CrossFit Training During Pregnancy”

–          www.mayoclinic.org: Pregnancy & Exercise “Baby, let’s move!”