I often talk about nutrition and what you put into your body. I often encourage women to think of food and beverage as a fuel and to make sure that you are filling up your vehicle with quality fuel. However, I very rarely talk about all the other crap that can penetrate your body and also have an effect on your health and the health of your baby.
Compared to the products that you color your hair with or the products that you use to clean your house, the food you eat has a more immediate reaction than potentially harmful products. Often times, the tell tale sign that a food is harmful is most clear when you remove it from your diet completely and reintroduce it, only to experience a clearly problematic response. Even still, this is still a quicker response than the potential health impacts cleaning products, for example, can have on you and/or your baby.
The other day I posted a blog in regards to cannabis and the effects that it could possibly have on a pregnancy. There were both positive and negative characteristics of the article, but I posted it for one reason. I wanted people to begin to view everything that comes into contact with their bodies with the same guidelines, not just food.
Do you treat that cupcake the same way you would treat a cigarette or fat doobie? Some people would, but some people would worship the cupcake even though there are criminal amounts of sugar and chemicals that makeup the cupcake.
Wouldn’t we be a bit short sided to get all bent out of shape to eat clean and hydrate well, when everyday products in our lives like lotions, hair dyes, and face washes are full of unpleasant ingredients? I think so.
In addition to the aforementioned hair care products and cleaning supplies that caught my eye, I also stumbled upon a list of over-the-counter and prescription medications that pregnant women should avoid. Whether they are medications, supplements, over-the-counter drugs, or prescribed, they all have an effect on your body and the health of your baby. Honestly, how many studies do you think have been done with the pharmaceutical drugs or even Tylenol in regards to pregnancy? In the article, the list only had ten medications. Even though it’s common knowledge for me to avoid these medications (and many others), I realized that I needed to share this info. This may not be common knowledge to my neighbor or the next person to read this blog, but I want it to be.
You see, everything has an effect. It may not give you bronchitis or anxiety today, but can it give your child asthma by the time he/she is two? Who knows, maybe that cupcake, or Insulin-Spiker-5000, may enhance a learning disability in your child when he/she enters school.
I’m not telling you this to freak you out. I’m telling you this because our country has gone soft on the pharmaceutical companies and food-like substance companies. As a result, we think food strategy can be managed via calorie restriction and, as a result, everything else is just peachy. All is black-n-white in Pleasantville, USA. Perfect, right?
I challenge you to flip over and read the labels of, not just your food products, but everything that your introduce to your boy. It’s a jungle out here, folks.
I’m telling you this because you deserve to know. You deserve to make YOUR OWN choice in regards to lifting weights as the woman next to you chooses prenatal yoga. You have the right to choice without judgment to eat qreat quality fish without getting a stank-eye from the couple behind you. You have the right to know.
Weight Lunges (Rack like a back squat)
AMRAP 10 min.
50 Double Unders (150 Singles; 250m Row; 200 Run)
4 Power Clean
- Remember to rest and listen to your body. Include 1 minute rest between rounds if you need to.
- If belly is too big, then use double kettle bells or even 1 KB but alternate sides.
- Pick a weight that you can do 1-2 full founds. You want to try to make through each round and resting before or after the jump rope section.
It still baffles me that some of the busiest sections of the grocery store are the cereal isle and the yogurt section. So, tonight I decided to be ‘that girl’ and take pictures of the labels.
I hope that I caused at least one or two people to think twice about the crap they are buying and putting into their bodies. Below are a few pics that I took while at the grocery store. I included cereal, yogurt, cat and dog food, and vegan meat imitation.
On a normal day, I’d stay at least ten feet away from all of these products. It would be like instant inflammation and stomach ache if they were to get in my body. And, as for the pet food, it’s hilarious to me that I’ve tried to feed my pet rice and other grains and she won’t touch it. My cat goes straight for the gold- ribeye, shrimp, salmon, bacon, and fat.
Always be on your toes. Read the ingredients. Know what’s going inside you, your family, and even your pets. Make sure you can pronounce every ingredient. If not, then maybe you should place that product back on the shelf.
21 KB Swings
12 Pull-ups (or Ring Rows)
-REST 5 min-
- KB swings should alternate arms and be one-sided if the belly is in the way.
- If KB swings are uncomfortable, then do front squats.
- Pick a weight that you feel you could do 15-20 reps in a row. It won’t feel that way after the run:)
- The run can be substituted for a 250m row or 100′ farmer’s carry (HEAVIER KBs).
- Pull-ups can be done with a band or substituted for ring rows or renegade rows.
I live and work in Los Angeles. It is quite an interesting place in regards to movies, television shows, actors/actresses, producers, directors, videographers, and everyone else associated with the industry. I try to avoid the TMZ buses at all times. There is no television in our house or gossip magazines on the coffee table. And, I’m not scared to step in front of a punk a** paparazzi to block a shot.
So, when a beautiful woman at CrossFit Hollywood decided to keep CrossFitting during her pregnancy, you had better believe that the little rats in Los Angeles were all over that story.
Websites and other media outlets immediately started questioning the safety of her baby and describing the mother as vain and selfish. They paid no attention to the numerous other women that had also continued to CrossFit during their pregnancies or run marathons or play beach volleyball. They paid no attention that many athletic women continued to do what they loved during pregnancy and then birth healthy babies. The media outlets also did not include Lea-Anne’s CrossFit experience or the fact that she has been pregnant and given birth before. The media outlets just continued to criticize her for lifting “heavy” weights with a growing belly.
Many of you in the BirthFIT community know how healthy exercise can be during a pregnancy. You know how exercise has the potential to cut down the time of labor, prepare your mind for challenges that arise throughout labor, and how a fit mom gives birth to a fit baby.
As much as I avoid Hollywood gossip, I could not avoid this story. INSIDE EDITION has covered the story of Lea-Anne Ellison and her short and blissful birth. Watch the video below.
EMOM 20 minutes:
ODD: 3 Back Squats
EVEN: 10m Handstand walk (Or 20m Waiter’s Carry with KB; alternating between R and L each round)
- Only go inverted if you are comfortable do that and have done so prior to your pregnancy.
- Front squat, back squat, and OHS are all okay to do. Choose what feels the best for you.
- Pick a weight that you can do about 6-9 times in a row when trying to decide.
The other day I got a question about what to do if the mama is not producing enough breast milk for her baby. I posted the question to the Facebook Page and Twitter. There were too many super helpful responses that I had to share them again. I want everyone to see that there are legit alternatives and ways to work around breast milk issues. Below are some awesome websites that you check out or pass on:
Here’s the a recipe by holistic nutritionist Jenn Pike: Non-Dairy Infant Formula
- Combine the below ingredients together and mix well. I prefer using the Magic Bullet for this job. Store in a glass container in the fridge for up to 48 hours, then discard. Try making a 1/4 of the batch first to see if your baby enjoys this option.
- 4 cups Rice milk (Earth’s Own Ryza brand Original flavor is my first choice) or Coconut milk (in tetra), Hemp Milk, or Almond milk.
- 1/2 – 1tbsp blackstrap molasses (iron and B vitamins)
- 1/4-1/2 tsp cod liver oil (carlson & nordic naturals are great brands)
- 1-2 tbsp flax oil, coconut oil or hemp oil (essential fatty acid)
- 2-4 tbsp brown rice protein powder (heartlands organic is a good one, see how your little does with 2 Tbsp of protein, if there is no constipation or upset then up by 1 Tbsp at a time until you build 4 Tbsp)
- 1tbsp Genestra Pediatravite liquid infant multi-vitamin
- 1 drop of d-drops 400 iu
- 1/4 tsp infant probiotic powder
From the rack, 8 Rounds:
5 Push Jerks
20 Lunges (Barbell on Back)
- Rest as much as needed between rounds.
- Try to do each round unbroken.
- Pick a weight that is heavier but you can do all 5 Jerks unbroken.
The APGAR score was first introduced in the 1950s. It is a screening test used on newborns at 1-minute post birth and again at 5-minutes post birth. The total points available, or a perfect score, would be a 10, which rarely happens. This screen test evaluates the infant’s respiration, reflexes, pulse rate, appearance or skin color, and muscle tone.
The APGAR screen assesses the infant’s health and wellbeing at that particular moment in time. The APGAR screen does not predict the future health of your baby nor does it predict how the cognitive function of the baby human.
The APGAR score has limited time constraints and is very subjective. Drugs used during birth, trauma including (but not limited to) forcep use and/or cesarean section, congenital anomalies, infections, premature birth are all conditions that can affect the APGAR score.
As you may start to realize, the APGAR test should not be a basis for major health decisions. The test does not correlate to any outcomes or conditions that may happen in the next few minutes of life or the next twenty years of life. The APGAR screen test just lets us how the infant is doing at that moment in time.
Dr. Stu’s Blog Post discussing APGAR scores and how two recent studies are flawed.
2 minutes One Arm KB Swings
1 minute Rest
2 minutes KB Front Rack Walking Lunges
1 minute Rest
2 minutes Pull-ups
1 minute Rest
- If you are elite, then you can do 3 rounds.
- Keep the weights light to medium.
- If regular KB swings feel better, by all means do them.
- Ring rows can be substituted for pull-ups.
This past weekend I took a seminar in Chicago in regards to pediatrics, pregnancy, and chiropractic. I honestly wish each and every one of you could have attended because it was much more than just chiropractic. It was about life, light, and love.
This video below shows a baby that knows what he wants. Some of you may have seen this, but many of you may have not. Watch the video.
Then, I encourage you to figure out exactly what you want in life, in birth, in love, in your career, and with all of your relationships in life. There is no time to waste. Our vision was once in us, but it may have been lost, diminished, or hidden through out life. Find it. Figure out what drives you, just as this baby, and go for it. Get all the other crap out of the way and MOVE!
You, as a mother, know what’s right for you and your family. Your intuition will tell you everything. It may be the same or it may be different than what the family next door needs. Listen to that voice inside you.
Plank 3 x 45 seconds with or without weight
10 Hang Power Cleans
Hang Power Cleans can be done with barbell, KB, or dumb bells. Ideally, this would be a weight in which you could move through in 2 or 3 sets.
Pull-ups can be done with bands or as ring rows.
Running can be walking, rowing (250m row), or farmers carry with dumb bells or KBs/≥
Today I arrived in Chicago to attend a seminar this coming weekend. The seminar is part of my diplomat program that I started over two years ago with the International Chiropractic Pediatric Association. There is usually one seminar a month, but since I missed one over the summer due to the CrossFit Games, I’m making that one up now. Just convenient that it is in Chicago and I’ve never been to beautiful city.
Chicago has a soul. The minute you step off of the plane into the terminal you feel it. I walked through the airport slowly to soak it all in. I decided to take the subway to where I am staying downtown. I think it had been four years since I’ve ridden a subway.
The experience was like no other. I sat next to an older man at one point and younger teenage girl the next. There were people of all sizes, shapes, and colors that sat next to me and in the same cart as me. The biggest thing I saw was that people were happy. Even when the train we were on stopped and was no longer in service and we were all forced to board the train next to us, the crowd was joking and smiling and singing to the songs that were on their head phones.
These kinds of experiences encourage me to have faith in the human race. Even when there are terrible leaders and large companies trying to profit off the expense of people’s health, I see the pure, genuine interactions between people. I see the next hip hop star give his seat up to a mom and a baby. I see a teenage girl pick up a phone for an older man that dropped it earlier. I see a young dad piggyback his son through the subway.
I LOVE AMERICA!
Let’s see what tomorrow brings…
Odd: 5 Deadlifts (medium to heavy)
Even: 5 Chest-to-Bar Pull-ups
- Elevate barbell if you have to in order to make dead lifts comfortable. OR, do one legged dead lifts with a kettle bell.
- C2B Pull-ups can be regular PU or ring rows.
- Today is a training day or a practice day. Work on your skills.
Welcome LA & South Bay parents to our new ongoing parenting group!
“The Art of Parenting”
The Art of Birthing Center
3013 Washington Blvd
Marina Del Rey CA 90292
About our facilitator and Midwife at the Art of Birthing center:
Amy Tinney is the owner and clinical director at the Art of Birthing center and has attended pregnant women both in and out of the hospital since 1990. She offers prenatal care for clients planning out of hospital birth, well woman gynecology, conscious conception and parenting counseling. She has background in pre and perinatal psychology as well as homeopathy and herbal remedies. Her combination of both western medicine and holistic modalities helps women in her practice get the best of both worlds.
Kelly Mehan MA is the facilitator. She holds a masters in clinical psychology with a somatic psychology specialty. She specializes in infant development therapy, pre and perinatal psychology and prenatal bonding. She also teaches infant massage, and supports women in healing from birth trauma.
Come and support each other with guidance by our Midwife and facilitator. Topics: explore post partum recovery, bonding with babies, Nursing and bottle feeding, sleeping and nutrition as children advance to solids, understanding baby and baby to toddler transitions and developments, as well as many other parenting topics throughout the childbearing and rearing years.
This group is by donation: please give what you can.
4 Rounds for Quality:
50′ Waiter Carry with KB (R)
50′ Waiter Carry with KB (L)
20 Pistols (or 40 Regular Squats)
10 Ring Push Ups
- The arm should be completely locked out on the waiter carries with a tight core.
- Definitely use pistol scaling options if you need to.
- Rings can be as a high as you need to make room for belly.
- Quality. That is the word of the day.
Often times when I start working with women, or do workshops in which I meet women for the first time, I’m a little surprised as to what they think constitutes a natural childbirth. Most of the time women will say that a natural childbirth birth is a vaginal birth with pitocin and an epidural. I then proceed to tell my audience that a natural childbirth is a vaginal birth that has no drugs or interferences. There is usually a discussion that follows.
Interruptions such as pitocin and an epidural piggyback the idea of birth in our society just as cheese and wine go together or eggs and bacon. However, that should not be the case. Things such as pitocin, epidurals, forceps, and so on should only be used when medically necessary and should be treated more like Tabasco sauce. Remembering that Tabasco sauce is only needed to add a kick or a punch to a meal.
But, what is the point of natural childbirth, especially when we have all of these things available in our industrialized country to make it easier?
My response to that question has always been, “because that is the way nature intended for birth to be done.” But, women with all different cultures and backgrounds have their very own reason for a natural childbirth.
What is, was, or would be your reason for natural childbirth?
Read this article about natural childbirth. Do you still have the same opinion?
5 X 5 Back Squats
Increasing weight with each set.
- If back squats do not feel great, then try front squats.
- Take a sufficient break between each set. Breathe and hydrate.
- If increasing weight is not your speed for today, then pick a weight that you can do 5 sets of.