Great Motivational Video (in Spanish)

TSC and SSST

What was I doing when I was 8 months pregnant?

... and here we are now!!!!

Kettlebell Classes in Carmel Valley Area, San Diego, California!

NOW REVOLUTION FITNESS OFFERS KETTLEBELL CONDITIONING CLASSES IN THE CARMEL VALLEY AREA!

Carmel Valley Class Schedule

Tuesdays & Thursdays 9:30am
Tuesdays & Thursdays 5:30pm

No initiation fee or contracts - Drop - in Fee $20
Ask for discount on class packages purchase
We also offer Military discounts

These classes are designed to help you lose body fat and improve you fitness level very quickly . We use a combination of kettelbells, bodyweight exercises and odd objects such as ropes, kegs, and balls to get you into ultimate condition. We teach full body movements that allow you to learn how to move correctly and burn the maximum amount of energy in the shortest period of time. The circuit format of these classes allows you to build strength, stability, power, mobility and endurance all at the same time. Classes will be held in a private home studio and outdoors. You must call or e-mail to make sure there is room in each session.

Class sizes are limited. Get your spot now!

Kettlebells and Pregnancy

The following is a very interesting e-mail exchange that I received from RKC Rita Nemeth from Hungary regarding a Snatch Test video I posted a while back when I was 9 months pregnant.

Dear Yoana,

please excuse me for disturbing you. I am Rita Nemeth, RKC from Hungary.
With the highest respect I kindly ask you to disclose your position on the
issue kettlebell training during pregnancy somewhat more fixed on particular
details than on your blog, if you can find some minutes during these
beautyful days in your family.
The reason for my inquiry is that Peter Lakatos, chief RKC Hungary posted a
video on his blog on you
http://rkchungary.wordpress.com/2008/05/14/yoana-snideman-rkc/ doing your
snatch test in the 9th month of pregnancy. This generated ambivalent
reactions. Whereas kettlebell and pregnancy is a returning question at
Hungarian lady comrades, I thought it would be worth to collect the
positions and to try to come to a more or less generally acceptable point.
Having no personal experience on pregnancy, I read your blog and reverted to
Dr. Mark Cheng, who was my team leader at the RKC cert, and his wife, Dr.
Courtney Mizuhara-Cheng, RKC II. Doc Cheng was so kind to share their
experiences and opinion. He personally does not recommend VO2 and snatch
tests during pregnancy but he encouraged me to ask for your position
directly, too.
As I have written on my blog http://rkcrita.blogspot.com/, I quite impressed
by your workouts and pretty sure you would have done no harm to your baby. I
think it would be invaluable to have your opinion on the issue.
Of course I know that these days you have much more important things to do -
I have full understanding and hereby send my congratulations - your daugther
is sweet!!!
However, should you find some minutes for this topic, please feel free to
comment on the issue on the blog or in e-mail at any time! In latter case I
will not alter any word, just translate it into Hungarian, as well!

Much fun and happiness with your baby!

Kindest regards,

Rita Nemeth, RKC




Hello Rita,

Thanks for the e-mail. Yes, the whole topic about training while pregnant is indeed a very interesting and widely debated topic. Here are my insights regarding your e-mail and your questions.

1) I do believe that every pregnancy must be treated differently as each women is bringing into her pregnancy a unique medical history and training background. Women must always get the approval from their doctor regarding exercise, ALWAYS.

In my case I had a lifetime of training experience and many years of high level kettlebell training underneath my belt. As you know I did train with kettlebells during my entire pregnancy, even up to the last two weeks. However, what people must know is that prior to getting pregnant I was regularly exposing my body to kettlebell movements with the 20kg and 24kg KB. So for me to perform a KB snatch test with a 12kg KB (even though I was pregnant) was a walk in the park for me.

I used a 12kg KB during my pregnancy so the question one must ask is; was my pregnancy training EXTREME? The obvious answer is NO, it was not extreme. My body was used to such a heavier bell that I felt I was not compromising the health of my baby by continuing to perform the basic KB movements with a lighter bell. My Doctor (who knows very well how I compete and what I do) gave me a very positive recommendation to continue to lift and train, although with less weight and with less intensity. But my Doctor was always encouraging me to continue.

2)I also agree that women shouldn't do crazy vo2 max work or try to set new PR's while pregnant. The objective MUST and should always be the health of the baby. If a women who has little to no prior training experience before her pregnancy should not start an intense KB (or any other type of exercise program for that matter)during her pregnancy. That is just too dangerous and irresponsible. But if the women does have a training history and assuming that the pregnancy is going well (& assuming that the doctor has given her the green light to train), I see no reason why that women should not continue to train and keep herself healthy. Afterall, if the mom is healthy, then the baby will have a better chance at being healhty as well.

3) I have experienced how awesome it is to go into your pregnancy strong and fit and how training while pregnant makes the delivery process so much better. What I mean is that a better conditioned female will more times than not have a better birthing experience than the deconditioned women who has no muscle tone and less mental toughness. There are just too many benefits from taking an intelligent approach to strenght trianing.

4) Exercising while pregnant also helps you recover better after the birth of your child. It also assists you in choosing better nutrition methods that lead to a healthy mother and baby.

I hope my pregnancy journey will be able to help others. In our up coming Kettlebell DVD we have a section where we interwied my doctor regarding this topic.

Blessings,

Yoana.... and Marianna :)
www.revolutionlajolla.com
yoana@revolutionlajolla.com

We are blessed!

"Does not matter how slowly you go so long as you do not stop"

~Confucius

Marianna......Pregnancy.....and Getting my body back!

Well as most of you know, our beautiful daughter "Marianna" was born on December 29, 2007. Tomorrow will be four weeks since her birth and Franz and I couldn't be more joyous and excited to have her here with us. I never knew I could feel so much love and joy for a person.

Physically I feel great even though I am sleep deprived. As far as exercise goes, I have done no weight training but I have been extremely active (breastfeeding, moving up and down our stairs all day long, taking care of the house, etc..) I think that for 4 weeks out from the birth of Marianna I am getting back my former body (faster than I thought I would). And I know that it is from all of the exercise that I did during my pregnancy. One more time I encourage every women to keep working out during pregnancy time.

During my pregnancy I had many people tell me how crazy I was to work out like I was. However I never heard anybody telling me how crazy I was for eating sweets or bad food. Why is it that people consider working out while pregnant dangerous but eating toxic and poisonous food is not? Thank God I had a very good group of medical Doctors that always encouraged me to keep my fitness lifestyle during the pregnancy. I give my training all the thanks for helping me get through the delivery. It really provided me the strength that I needed and the overall experience was very rewarding.

Top RKC Intsructor

Top 10

THANKS to YOU I have been selected Top 10 National RKC Instructor by review. I couldn't have achieved this without you! Thank you!!!!

I would love to keep my name on the TOP, so If you haven't reviewed me yet, when you have a chance and are inspired to do so :) please go to this link.

Review me as an instructor here!

16kg Snatch Test + My thoughts on Technique

So earlier this week I tested my pregnancy shape by passing the RKC snatch test with the 12kg; NO PROBLEM! So I decided to keep the "FUN" going. According to my current weight and the RKC requirement I have the option to be tested with the 12kg or the 16kg; I chose the 16kg this time. The number I needed to reach with the 16kg was 26 reps. I completed 15 each arm.

TECHNIQUE: Here are my thoughts on the snatch while pregnant.

* When dropping the KB between the legs it is essential that you bring the KB outside the belly so you don't hit the baby. For example, if you are doing snatches on your right arm, make sure you tuck the KB more to the right side of your inner leg. It is similar to the safety principle of protecting your breasts while doing cleans. You want to protect that area so therefore you bring the KB lateral as much as possible.

* Your stance may need to be a bit wider than your normal stance.

I wish all of you a very MERRY CHRISTMAS and a HAPPY NEW YEAR!

Yoana's RKC Snatch Test while Pregnant

Well, I'm in my ninth month of my pregnancy and I am ready to have this baby! Last night I decided to see if I could pass the RKC snatch test, and pass it according to my new pregnancy weight, which is obviously more than my non-pregnancy weight :)

The RKC requirements for a women with my current weight (134 pounds) is to complete 64 reps combined with both my left and right arms. I was able to complete 66 reps total. Thank God I was able to complete it. My past training and my training during pregnancy has been very helpful. So ladies, if there are some of you who are pregnant or are thinking of getting pregnant, do not let it stop you from training!

I am ready!!!

Photo: 9 months pregnant

We are expecting Marianna any time now.

We are very excited!!!!... and nervous too :)

I am still working out!

Feeling good but getting tired :)

6 Elevated Deadlift (32kg KB)

20 Swings (16kg KB)

20 Lateral Bench Jump

X4

6/6 Single Leg Deadlift (DB 16kg KBs)

8/8 Snatch (12kg)

10 DB Clean (DB 12kg KBs)

20 Medicine Ball Slams (16lbs)

X4

The BEST Businesses in San Diego!

We are sooo happy!!!

Thank you for your vote!

2007 Winners!!!!

The BEST Businesses in San Diego!

Using the 16 Kg today!

I have pretty much been using the 12 kg Kettlebells in my routines during my pregnancy. (I am 8 months)

Even though I had a hard night... trying to get used to this big belly :) I felt that I wanted to try something a little heavier. I introduced the 16 kg in a couple exercises of my routine today.

I felt great!

Part One

* First and Second Set:

6/6 Step Ups 12 kg KB
5/5 Renegade Rows 12 kg KBs
20 Swings 16 kg KB

* Third Set:

6/6 Step Ups 16 kg KB
5/5 Renegade Row 12 kg KBs
20 Swings 16 Kg KB

Part Two

6 Double KB Clean + Squat + Press 12 kg KBs x 4 Sets

Part Three

6/6 Snatch 16 kg KB x 5 Sets

More workout routines during pregnancy

1 minute each exercise x 3 Sets

Swings 12 kg

Plank

Jumping Jacks

Renegade Rows 12 kgs

Medicine Ball Slams 16 lbs

Double Squat + Press 8 kgs

PVC Pipe Push Ups & Dips

8 months pregnant!

My workout in Santa Monica: The Famous Stairs

Two weekends ago we were in Los Angeles. Franz took an incredible Nutrition Response Testing seminar.

While he was busy I decided to take some time by myself and try the famous Santa Monica Stairs.

These stairs are close to San Vicente Blvd and between the 4th and the 7th street. They have over 170 steps.

I have heard so much about these stairs that I decided to try them. The workout felt so good that I completed the stair climb (up and down) 5 times. Well let's just say that I was sore for over a week and couldn't resume training until 8 days later. OUCH!

If you find yourself in LA, you MUST go to these amazing yet challenging stairs and get yourself a workout. You won't regret it, trust me!

We Need Your Vote!!!

Hello Everyone!

Channel 10 news is conducting a competition in San Diego for the city's best businesses. We are competing for the best gym in the city and ask that you will please click the following link and vote for: "Revolution Fitness"

http://kgtv.cityvoter.com/Contests/ShowCategory.aspx?contestCategory=1534

Thank You!!!

Jennifer Peters gets 319 reps in the SSST!

Well, I knew she could do! Jennifer Peters, who rocked out 139 reps in 5 minutes with the 16kg at last months TSC, just cranked out 319 reps at revolution. The previous record of 301 held by Michelle Hackett, who I tested last year as well, was absolutely smashed. 319 is big time!

She never set the bell down, never, and just got into a zone where you knew she was going to break the record. There was never a doubt that she was going to get it, never! Jennifer was DETERMINED to do it and there was not stopping her. For those of you know Jennifer, you know that she is a goal driven purpose and very dedicated and focused when she decides to do something. She will be going to the RKC later this October. She is a great person and a STRONG addition to the RKC family. Congratulations Jennifer!

My goal now is to beat the record when I am finished with my pregnancy. But 319 is a huge number, HUGE! That will be tough to beat. But I will try my best and give it my all!

Training during pregnancy!

I am already 6 months pregnant!

We are very happy and excited with our baby girl coming in the next few months!

At the same time I am very excited to share with all you about my training during this important time where my body has been stolen :) by our beautiful girl.

I hear all the time..... Be careful, do not do this, do not do that, you are crazy, how about your joints and the weight, etc, etc, etc....

I agree with all of you! This is a very important time and all pregnant women should be more aware of their body and how every thing makes you feel. That is the reason why I am training the way I am.

Before my pregnancy I was training with 16 to 48 kilo kettlebells, Deadlifting 240 pounds and running a few miles just to mention a few of the activities I was doing.

At this time all my routines are based on full body conditioning. I use 12 kilo kettlebells and various body weights exercises.

I push myself but I keep the training at a comfortable level that are safe for my joints.

Also the good news for me is that my doctors are very open minded and have encouraged me to continue with my training routines ( using common sense of course)

I encourage all women to train during their pregnancy IF, and a very big IF it is, if they were previously training prior to getting pregnant and they have total permission from their OBGYN. If you are out of shape and have no history of training, pregnancy is not the time to start training. Ideally you would have started training months or even years before pregnancy.

Happy Mom, Happy Pregnancy, Happy Baby....... and Happy Husband :)

A Great TSC!

An amazing group showed up to participate in the TSC in La Jolla.

Wow!!!! Those guys were very strong as were the girls!!!

Everyone was very focused and wanted to do their best.... and they really did.

Philip Davis is a BEAST!!!

No body could believe how strong he is.

Mike LoBoue as always bringing his whole team. You never know with Mike. He always shows up with a nice group of males and females.

We trained Jennifer Peters for 2 months. Wow!!! She did awesome!!! She didn't know any thing about Deadlifting and Pull Ups. The first time we tested her she did: Deadlift: 195 Pull Ups: 1 Snatch: 110 After two months of training she reached the following PRs: Deadlift: 230 Pull Ups: 7 Snatch: 139 Wow!!!! A big difference! Great Job Jennifer!!! Congratulations again!!!!

At the last minute, our good friend, RKC and now Revolution Fitness Team, Rhonda Fuller showed up to watch the competition. Franz encouraged her to be tested. I was so impressed with her. These are her numbers:

Deadlift: 265
Pull Ups:10
Snatch: 131

(Without a specific training program for this competition) She is unbelievably strong!!

Check Franz's Blog (http://franztrainingblog.blogspot.com) to see more comments and all the results from the TSC in La Jolla!!

My respect and congratulations to everyone!!!!!!!

A little too much!!!

My workout routine was 3 sets of:

- 30 sec. Tactical Lunge 12kg
- 30 sec. Double Clean + Press 12kg

- 30 sec. Renegade Row 12kg
- 30 sec. TGU (No hands) 12kg
- 30 sec. Swings 12kg
- 30 sec. Jumping Jacks
- 30 sec. Snatch (15 sec./arm) 12kg
- 30 sec. Medicine Ball Slam 12lb
- 30 sec. Rope Waves
- 30 sec. Vertical Jumps

3 minutes rest between each set

5 months and 1 week pregnant (21 weeks)

Another Workout:

* 3 Sets of:

- 6/6 Walking Lunges 12kg KBs
- 10 Supino Bench Press 12kg KBs
- 10 Supino Over Head Triceps 12kg
- 45 sec. Farmer's Walk 16kg KBs

* 5 Sets of:

- 10/10 Snatch 12kg
- 20 Swings 12kg

Resting 1 minute between set

This was a better workout for me at this time of my pregnancy!