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Introduction The Pregnancy Journey
Chapter 1 So you’re Pregnant
Where to start?
Chapter 2 Why Kettlebells
Chapter 3 The Training Blueprint
Chapter 4 How modify your workout?
Chapter 5 Phase 1 The First Trimester
Chapter 6 Phase 2 The Second Trimester
Chapter 7 Phase 3 The Third Trimester
Chapter 8 Birth and Post Pregnancy
Chapter 9 Exercising again!
Chapter 10 Nutrition and Fat Loss During and After Pregnancy
Frequently Asked Questions
References and Resources
About the Author
Chapter 1 So you’re Pregnant
Where to start?
Chapter 2 Why Kettlebells
Chapter 3 The Training Blueprint
Chapter 4 How modify your workout?
Chapter 5 Phase 1 The First Trimester
Chapter 6 Phase 2 The Second Trimester
Chapter 7 Phase 3 The Third Trimester
Chapter 8 Birth and Post Pregnancy
Chapter 9 Exercising again!
Chapter 10 Nutrition and Fat Loss During and After Pregnancy
Frequently Asked Questions
References and Resources
About the Author
Yoana’s Kettlebell Mommy is a must for any woman who already trains with kettlebells and is thinking of becoming a Mom. This book contains practical, safe instruction that leads you week by week through your 1st, 2nd, 3rd, 4th Trimester and after childbirth. The guidelines she gives are from her own experiences through pregnancy and backed by her high expertise as an RKC Team Leader in the kettlebell training and fitness industry. Her passion and dedication is clearly evident not only in the book she writes but the life she leads as a fitness professional and devoted mother.
Betsy Collie - RKC Team Leader, Owner of Rapid Results Fitness Durham, NC
Betsy Collie - RKC Team Leader, Owner of Rapid Results Fitness Durham, NC
Table of Contents
Frequently Asked Questions
* Should I use kettlebells during pregnancy?
* Which size kettlebell should I use during pregnancy?
* What is the frequency and duration of kettlebell workouts during pregnancy?
* Can I keep performing dynamic kettlebell exercises while pregnant?
* Should I be worried about the joint laxity and ligament changes during pregnancy while working out?
* Are these changes a real “danger” or just something to keep in mind while working out?
* What should I do regarding the volume and load during pregnancy?
* Should I keep my heart rate in a lower zone?
* Should I use a heart rate monitor to check the intensity and fatigue levels?
* Is it really helpful to go into labor and delivery as fit and healthy possible?
* Does it help to handle the stress and pain?
* How soon I can start working out again after having the baby?
* How long is it going to take me to get my body back?
* Are all kettlebells the same?
* Which size kettlebell should I use during pregnancy?
* What is the frequency and duration of kettlebell workouts during pregnancy?
* Can I keep performing dynamic kettlebell exercises while pregnant?
* Should I be worried about the joint laxity and ligament changes during pregnancy while working out?
* Are these changes a real “danger” or just something to keep in mind while working out?
* What should I do regarding the volume and load during pregnancy?
* Should I keep my heart rate in a lower zone?
* Should I use a heart rate monitor to check the intensity and fatigue levels?
* Is it really helpful to go into labor and delivery as fit and healthy possible?
* Does it help to handle the stress and pain?
* How soon I can start working out again after having the baby?
* How long is it going to take me to get my body back?
* Are all kettlebells the same?
When I was pregnant 20 years ago (I can’t believe it’s been that long!), Kettlebells weren’t available. John and I hadn’t met Pavel and the whole Dragon Door journey had not yet begun.
I did my best to stay in shape while pregnant and get back in shape after delivery. How much easier it would have been if I had had this remarkable tool AND the resources to make training with them safe and effective. Ladies you are in luck!
This book is just the thing you need to wiz through pregnancy, healthy and fit, with an easy delivery, healthy baby, and returning to pre-pregnancy shape in record time.
Yoana is just the person to write a book for mothers-to-be using kettlebells as the main training tool to attain all your pregnancy goals. She had been training with kettlebells for many years before getting pregnant for the first time. She has since had child number 2 and bounced right back into her pre-pregnancy shape.
Yoana offers the reader sound information on not only what to expect during pregnancy, but how do those changes affect your workouts. She gives the reader guidelines, such as to what size Kettlebell to use, what exercises can you do safely at each stage in your pregnancy, when to stop or go down in weight. All the while enforcing the idea of listening to your own body and talking with your doctor if you have any concerns.
She gives you guidelines for exercising and journal space for you to design and keep track of your workouts. She sets just the right tone. Pregnancy is not the time for setting PR’s or starting a new exercise program, but it’s also not an excuse to get lazy, eating for two and stopping your workouts.
But what makes this book different from others is the Birth and Post Partum section.
This is where many books miss the boat, they don’t give the mothers safe, effective exercises to get back into shape as quickly and safely as possible.
Of course every women is different, but every women needs to get her core and stability back as soon after birth as possible. This is really where Yoana goes above and beyond other books on this topic. She explains in detail what happens to a women’s body during pregnancy and birth and takes you step by step through a series of exercises to build you back up from the inside out!
This book reminds me of how far we’ve come in the last 10 years. Kettlebells have not only reached out to seniors and older populations, it has reached another group so deserving of it’s benefits – Mothers-To-Be!
Thank you Yoana for writing this book.
Andrea Du Cane
Master Kettlebell Instructor
I did my best to stay in shape while pregnant and get back in shape after delivery. How much easier it would have been if I had had this remarkable tool AND the resources to make training with them safe and effective. Ladies you are in luck!
This book is just the thing you need to wiz through pregnancy, healthy and fit, with an easy delivery, healthy baby, and returning to pre-pregnancy shape in record time.
Yoana is just the person to write a book for mothers-to-be using kettlebells as the main training tool to attain all your pregnancy goals. She had been training with kettlebells for many years before getting pregnant for the first time. She has since had child number 2 and bounced right back into her pre-pregnancy shape.
Yoana offers the reader sound information on not only what to expect during pregnancy, but how do those changes affect your workouts. She gives the reader guidelines, such as to what size Kettlebell to use, what exercises can you do safely at each stage in your pregnancy, when to stop or go down in weight. All the while enforcing the idea of listening to your own body and talking with your doctor if you have any concerns.
She gives you guidelines for exercising and journal space for you to design and keep track of your workouts. She sets just the right tone. Pregnancy is not the time for setting PR’s or starting a new exercise program, but it’s also not an excuse to get lazy, eating for two and stopping your workouts.
But what makes this book different from others is the Birth and Post Partum section.
This is where many books miss the boat, they don’t give the mothers safe, effective exercises to get back into shape as quickly and safely as possible.
Of course every women is different, but every women needs to get her core and stability back as soon after birth as possible. This is really where Yoana goes above and beyond other books on this topic. She explains in detail what happens to a women’s body during pregnancy and birth and takes you step by step through a series of exercises to build you back up from the inside out!
This book reminds me of how far we’ve come in the last 10 years. Kettlebells have not only reached out to seniors and older populations, it has reached another group so deserving of it’s benefits – Mothers-To-Be!
Thank you Yoana for writing this book.
Andrea Du Cane
Master Kettlebell Instructor
$34.95
$34.95
$34.95
A Simple Manual designed to guide, encourage and teach pregnant women how to stay Fit and Healthy while pregnant!
A Simple Manual designed to guide, encourage and teach pregnant women how to stay Fit and Healthy while pregnant!