If you are a first time mother, without a doubt you have many questions regarding your pregnancy, and safe effective exercises for you during pregnancy.
Kettlebell Mommy will guide you on the principles for effective and safe exercise during pregnancy.
Kettlebell Mommy is excellent for women who plan on getting pregnant in the near future and want to start preparing their fitness program beforehand.
Advance Praise for Kettlebell Mommy
"Kettlebell Mommy is an excellent guide for kettlebell use during pregnancy. As Yoana states in the book, it is best for someone who is already experienced with kettlebell use prior to pregnancy. I tell all of my patients to avoid NEW strenuous exercise regimens during pregnancy.
Kettlebell Mommy thoroughly explains the physical changes that most women experience during each trimester and how to modify the exercises to safely adapt to these changes. She encourages the pregnant woman to listen to her body and communicate regularly with her obstetrician to ensure that she may safely be able to exercise throughout her pregnancy.
I took care of Yoana throughout both of her pregnancies and was very impressed by the way she maintained her fitness and strength and adjusted to the physical changes of pregnancy. She did very well through labor and delivery and bounced back in no time! I know this is a result of her excellent health and commitment to safely exercise throughout her pregnancy."
—Renee M. Nelson, MD Fellow of American Board of Obstetrics and Gynecology.
"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 its benefits – Mothers-To-Be! Thank you Yoana for writing this book."
—Andrea Du Cane, Master RKC, author of The Kettlebell Goddess and Kettlebell Boomer
"I've never been pregnant, (cue laughter) but have worked with clients and friends through their pregnancy. Yoana has provided an excellent guide for using Kettlebells during pregnancy and beyond. A focus on safety and strength - Kettlebell Mommy uses Yoana's experience in her two pregnancies to show what is possible for the Kettlebell Mom."
—Brett Jones, Master RKC, CSCS, CK-FMS
"Yoana was my inspirational team leader during my RKC1. My husband (Jim Talo, RKC2) and I were planning on starting a family, so I contacted Yoana for training guidance once I became pregnant myself. Many of the recommendations she gave me are found in this comprehensive book. Having done my own research and literature reviews, there was very little useful information on strength training during pregnancy. And all of the resources I came across seemed to recommend light activity such as walking and yoga, which are not my ideas of training!
It is so refreshing to now have Kettlebell Mommy as a resource available to women. The training protocols are excellent and the nutrition advice is cutting edge. And most importantly, they come from real world experience with the gentle caution that this is not the time to set PR’s, but rather create the most optimal environment for your baby to thrive in. After following Yoana’s program, I did not have any of the typical pregnancy ailments: hemorrhoids, trouble sleeping, heartburn, peripheral edema, excessive weight gain. Instead, I had a healthy 8 lb,7oz baby boy who I adore with a resting heart rate 30 beats lower than average!
Thank you Yoana for taking the time to share your knowledge, your passion and your wisdom with the world. 12 weeks post-partum and after a c-section delivery of my little breech monkey, I was back to 100 snatches and playing flag football."
—Carmen Bott MSc. CSCS, RKC, CK-FMS
"Wow, lots of information on training, pregnant or not! It wouldn't hurt the Daddy's to read it either! In the pages of Kettlebell Mommy Yoana shares not only incredible training information but gives encouragement and inspiration. Yoana serves as an example herself, guiding you to, and through, safe and effective fitness workouts and routines using kettlebells. No questions go unanswered, this book is a must have for any woman interested in becoming pregnant and staying fit."
—Tracy Reifkind, RKC
"I did kettlebells during and after my pregnancies and achieved fantastic results. Unfortunately, when I was pregnant I didn't have this outstanding resource to guide me through a careful and comprehensive exercise program. Yoana's book offers trimester-appropriate routines, helpful encouragement, and diet/exercise logs to maintain consistency. I will enthusiastically recommend this book to guide my clients through their pregnancies."
—Keira Newton, RKC Team Leader
"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, devoted mother and wife."
—Betsy Collie, RKC Team Leader, Owner of Rapid Results Fitness Durham, NC
"Kettlebell Mommy is just the encouraging and friendly kick in the pants you need to keep you healthy during pregnancy and beyond!
I had been consistently training with kettlebells before and during most of my current pregnancy. This consistency has helped me maintain the strength to still do pull-ups at week 40! However, I had started getting a bit lazy and discouraged with my exercise program over the last few months because there wasn’t much besides pull-ups that I could do comfortably. Yoana’s book gave me some great ideas that I was able to modify in order to jump-start my exercise again this week. I only wish I had read this earlier! I had a great workout the last couple days and was surprised to see that my strength and fitness levels had not deteriorated even though my training has been sporadic of late. I believe this is due to my prior consistency of training before and during this pregnancy, but had I incorporated Yoana’s training ideas earlier, I would likely be even better off!
Yoana does a great job providing exercise ideas in a safe and modifiable manner to encourage training during each trimester. Not only that, but it is more than inspiring to see what is possible to do during pregnancy (rather than the ol’ "just walk or swim" exercise mentality).
Kettlebell Mommy is just what the doctor ordered for a healthy, fit, and happy pregnancy!"
—Courtney Neupert, PT, DPT, RKC, FMS, SFMA
"Hi Yoana
Thanks for your awesome book, it arrived last week Friday and have since read through it twice, and plastered it with stickies. My client who is trying to fall pregnant is really excited to get her hands on it, and I plan to give it to her to read through this weekend.
I have never had children, so it is difficult to understand the true physical and emotional experience of pregnancy, however your book will enable me to have the confidence to work with my client through her pregnancy safely.
I know that kettlebells are fantastic for a fit pregnancy as my mentor here in South Africa, Marlise Cairns has successfully worked with many pregnant ladies. Even though I have spoken to my client about kettlebell training during pregnancy as being safe and effective, having your book will be a reassurance for her.
The book is honest and simple, exactly what it needs to be, besides pregnancy can already be intimidating (especially the first), the last thing you need is a complex fitness regimen. Thanks again for taking the time to put it down on paper, we all appreciate your effort and expert advice. We will stay in touch and let you know how the story unfolds to the birth of another successful kettlebell baby!
Regards"
—Tracy, South Africa