Heading to SoCal

I'm off to San Diego for my Intermediate and Z-Health workshop with fellow kettlebell strong-girl, Lauren Brooks.

The workshop, I'm pleased to say, has been SOLD OUT!

If you weren't able to join us, the next best thing will be to get your hands on the DVD of the workshop. Granted, many things will be not be included in the DVD...and you won't experience the one-of-a-kind hands-on coaching... BUT you will have the benefit of viewing and RE-viewing two top-of-their game trainers.

BOLO (Be on the lookout) for the collaborative efforts of what's sure to be the next best addition to your kettlebell arsenal & tool box: The Brooks/Cheatham Intermediate Kettlebell & Z-Health DVD!

FYE

We're barreling into the the third trimester (something I didn't realize I was already into until last night!). But the expected fatigue and random bouts of nausea, long since forgotten about in my active second trimester, are back and better than ever. Okay, maybe not better than ever, and hopefully not escalating to the severity of first trimester "fun."

Armed with the science that babies develop tastes in accordance to what they're introduced to in the womb, I'm still eating veggies like a rabbit and drinking milk like, well, a baby. Still no extra ordinary cravings. And again, I attribute that to my sound food choice(s).

We still start off every day with Ori's Warrior milk blended with local milk and Chia. Followed by an egg sandwich on wheat (one slice, halved, preferably sprouted), some selection of fruit and/or yogurt and/or peanut butter on toast, a BIG salad (a la Elaine from Seinfeld) around 3pm, another egg sandwich, fruit, yogurt, and perhaps something sweet I've made (like those chocolate chip cookies last night mmm mmm). I manage to squeeze in another banana while I read before falling asleep and then keep an extra fruit by the bed in case nighttime cravings pop up. Of course, my foods are all organic. There are the rare cases of eating out. Then I go with grilled chicken and/or salad. Not very exciting, by any stretch, but no preservatives or imitation food showboating as food for this baby!

We (the collective American conscious) are realizing our need for Omega's... The ever-so important fats for brain development & sustainability in baby. A recent study I read recommends making certain your diet is rich in DHA especially during the third trimester because this is when the baby's brain has a huge growth spurt. I suggest getting it in like a prenatal vitamin: before, during, and after pregnancy, for optimal benefits to both you and your growing mini-self.

Pregnant for half-a-year and almost to the final product! I still have some (reasonable) anxiety about labor, delivery, & post-natal. But I think the law of attraction is working in my favor once again! Because I have THE coolest, most supportive mid-wife- EVER! I just hope she's on call when this guy makes his world debut.
Every day is an opportunity to learn something new and better prepare myself for the remainder of the current journey and beyond. In addition to eating more vegetables & fruit than I did prior to pregnancy, I think I've done more reading and research than I even did in grad school! It's been enlightening and gratifying, amongst many other positives.

TOP FEMALE Kettlebell Coaches Sara & Lauren UNITE!

ONLY 1 SPOT LEFT

for March 21st Workshop with Sara Cheatham & Lauren Brooks!!!

We have divided the workshop in to two portions so you can attend regardless of kettlebell experience!

Sign-up for the 10-1 session to

-Review & Re-Fresh your Kettlebell Basics:

Swing, Clean, Press, Front Squat, Lunge-style get-up, Snatch

-Get an introduction to these Z-Health Concepts:

Mirror Imaging, SAID Principle, Rehabilitation/Re-Education/Mobility Restoration

-Get an introduction to Kettlebell Intermediate drills:

Single Leg Dead Lift, Single Leg Press, Bottoms up, Clean and Press, & Windmills

-Get a better understanding of how to intelligently use Kettlebells during pregnancy

***This portion will be a review of the basic drills that will get you up to speed if you have been struggling with any of them. There will be some intermediate drills introduced and practiced. You will then have the skills to build up some of the advanced drills if you choose to stay for the second portion of the day. Even for the seasoned kettlebell lifter you will improve on your basic knowledge of each drill, which will allow you to move more efficiently with heavier kettlebells. Therefore results will be seen MUCH quicker!

Sign-up for 1:30-4 to

-Discover the secrets of :

Renegade Rows, Double Snatches, Alternating Cleans, Pistols, Snatching & Pressing Heavier

-MORE! Z-Health Concepts to Maximize your Strength, Mobility, & Recovery: Proprioceptive Enhancement, Motor Learning Theory, Startle, Speed Control, Movement Integration, Motivation

***The rumor is true!!! We have decided to film this workshop and make this in to a DVD. Why do you ask? This workshop will not be done again.

We have people all over the world who would have wished they could have joined us and kindly requested us to film this. Why come to the workshop if this will be a DVD?

Like anything, nothing beats LIVE instruction.

We will have our hands on you and help you with your specific needs. You will not even notice the cameras since they will be mostly on Lauren and myself.

All participants attending the workshop will receive a copy of this special DVD.

Those at home will benefit tremendously, but will not get the full hands on experience and have the chance to ask questions in the intimate setting we are aspiring for. Also there will be a few portions edited so you will not get to see EVERYTHING!!


Purchase your choice of Morning, Afternoon, or Full Day for March 21st NOW!

via PayPal to the right

or through Lauren's blog: kbellqueen@blogspot.com

***(STUDENT, MILITARY, AND GROUP DISCOUNTS AVAILABLE)***
Email Lauren@socaltrainer.com for information regarding discounts.

21 March On the Edge & Red Star ULTIMATE workshop

You do not want to miss out on this special workshop because chances are it will not be done again!

For the first time ever, Lauren Brooks and Sara Cheatham will be teaming up together to present a killer Hardstyle Kettlebell / Z -Health combo workshop!!!

Sara Cheatham and Lauren Brooks are both very well known for their non-intimidating teaching style, providing clear explanations that makes learning new skills easy and fun!

Lauren and Sara may be the smallest female kettlebell instructors, but don't let size fool you!
They can easily hang with the big boys by moving some of the heaviest kettlebells!

Ladies never fear! These tiny girls will prove to you that you don't have to be big and bulky to be super strong!

Men, if you want to get bulky and you are struggling, we can help you with that as well.

This workshop is specifically designed for:

- Exercisers that are looking to sharpen their kettlebell technique and learn new drills.

- Anyone who wants to learn how to speed up recovery time.

- Anyone who has ever had an injury, surgery, or imbalance that wants to prevent injuries.

- Those who want to achieve fat loss and incredible strength results quicker than ever before.- Busy people that want to get the most out of their quick workouts.

- Home exercisers that want to make sure they are working with kettlebells correctly.

- Fitness coaches looking to add more exercises to their arsenal that provides an extremely effective fat burning and muscular strength approach.

Learn why you can't afford not to add Z-Health with your Kettlebell training
If you have ever had an injury, surgery, or any slight imbalances you will soon find your body not working correctly and efficiently.

When you load your body with heavier weight or perform any type of activity, you will be setting yourself up for unavoidable injury and pain, if you do not start implementing some of these Z-health drills.

Learn how these core concepts can & will change the way you train:

The "3Rs" of Z-Health: Injury Rehabilitation, Neural Re-Education, Mobility Restoration

The SAID Principle (Specific Adaptation to Imposed Demand)

Proprioception (what it REALLY is and means)

The Motor Learning Theory

Startle

Integrated Joint Mobility

The Neurology of Motivation

*Sara will take you through specific exercises that will teach you how to painlessly open jammed joints, immobile feet, imbalanced & "sticky" hip musculature, and improper muscle firing throughout the body.

By getting your body to work more efficiently through focused Z-Health Mobility, you will move freely and pain free!

A few of the intermediate kettlebell exercises that will be covered:

Single Leg Dead Lift

Single Leg Press

Bottoms up Clean and Press

Turkish Get Up Squat Style

Double Snatches or (smooth out your single Snatch)

Renegade Rows

Windmills

Pistols

and more..

*** Learn how to snatch a heavier kettlebell without fear ***

PLUS two bonus follow-along workouts so you can immediately integrate these drills & Z-Health joint mobility into your current training!

(We will have Della Welchel, On The Edge Fitness Kettlebell and Stroller / Kettlebell instructor, assisting this special workshop. )

Lauren and Sara's last few workshops have sold out quickly, so get your spot at this invaluable workshop that you don't want to miss!

Space will be limited so individuals can have lots of hands on attention.

Intermediate Kettlebell Workshop with Z-Health

3/21/2010

Time 10:00 - 4:00

Location: Encinitas / San Diego Phyzks Kettlebell Gym in Cardiff
*Attend a previous workshop by Lauren or Sara? Receive a 20% Discount on this exclusive event!

Specific location and details about the workshop will be sent after registration is confirmed.Pre-requisite: Must be familiar with some of the Kettlebell basics such as the Swing, Clean, and Front Squat. Never fear, we're re-capping the basics to make your advanced moves more efficient!

Email Lauren@SoCaltrainer.com or SaraCheatham@hotmail.com if you have any questions!

Free Red Star Shirts!!!

For one week only (3-10 March 2010), I am offering a
FREE Women's Fort Bragg Kettlebell Club T-shirt ($20 value!)
when you purchase a Strength By Sara DVD at full price

($35.98. Shirt sizes small or medium only, scarf not included).

Expect this AND MORE on my DVD:

An In-depth, Descriptive Joint Mobility Warm-up:

• A heel-to-jaw warm-up to identify your weak links.


• The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints).


• The focus is on creating space in every joint to create strength & mobility without threat.


• Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.

Kettlebell Technique, Basics & Variations:

• 2-Hand Swing- How focus on the deadlift (NOT the squat) can instantly improve your swing


• Clean- How knowing where to pull & punch through the bell handle can keep the bell from beating & bruising you


• Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press


• Clean Variations- fun with the bottoms-up clean & ball-catch clean


• Press variations- using the clean as a base for bottoms-up pressing & ball-catch pressing


• Snatch- Why the clean translates to having a solid snatch


• Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing.


• Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up


• Front Squat- How hip & knee bone rhythms are the secret to a smooth, strong front squat


• Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility


• Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work


• Windmill- Practicing a simple progression to better understand windmill mechanics


• 2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better


• Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists


• Renegade Row- A fun & challenging ab drill that you don't have to lie down for!


• One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance

Putting it all Together:

• Combining the Windmill & Get-up for The Ultimate Kettlebell Warm-up


• Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!


• Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge Abbreviated


• Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!

Get more out of your bells!
Order Strength by Sara NOW & get a FREE Red Star Athletics Women's T!

(Simply purchase the DVD only & put "FREE T" in the message. Remember, women's size Medium or Small only with this limited-time offer & while supplies last!)

Eating During Pregnancy

1 March: 21 weeks & 4 days along

I'll follow-up my last blog about training with diet since they do go hand-in-hand.

I've spoken before about intuition and listening to your body. Which seems like a very basic concept, but we know the basics are all to often underestimated and overlooked. Even before I knew I was pregnant, I lost my taste for caffeine, including coffee, teas, and chocolate (and boy oh boy am I a chocolate & hot tea lover!). I also only wanted rice & steamed veggies for two months straight. Considering I'm a huge meat eater, this was a big shift for me. But regardless, I didn't force myself to eat meat or continue my daily routine of morning coffee or tea. This flies in the face of those that think we all need 'x' amount of servings of this and that each day, or that we can't drop habits without it being detrimental to our homeostasis. But something different was obviously going on in my body and that's what it was needing at the time. For the most part, I haven't had any crazy cravings and I contribute that to generally always having a clean diet.

We know that the more we do something, the easier it is to keep doing that, and so the same I believe, is true with food choice during pregnancy. I have several friends in the neighborhood that are about the same point in their pregnancies (this is a military base, remember... babies & big families are par for the course;)). We've exchanged craving stories and compared belly sizes. And of course those that aren't pregnant have had babies themselves not too long ago and are comparing us to one another as well. All the ladies agree that I "look small" for being past the half-way point in my pregnancy. Many of them didn't even know I was pregnant until I finally told them last month, and then they thought we had just found out ourselves.

I attribute this to my training, eating, & lifestyle habits prior to, as well as during, my pregnancy. What cravings I have had are tame on the craving's scale: tomatoes, tomato sauce, BIG salads, sushi (without the raw fish of course), milk, fage (Greek yogurt pronounced fah-yay), apples & bananas. Nothing crazy like pickles & ice cream. In fact ice cream is not appealing in the least. There have been a few moments of big juicy hamburger cravings, but I can only count twice that that's happened so far. This compared to a mom-to-be I know that craves chicken wings & fried anything. But I think that about matches her diet prior-to pregnancy.

The bottom line, you want to know what I eat. I followed the Warrior diet before now and pretty much stick to the same food selections, but again I'm not too into meat these days still.

9am:
Local whole milk with warrior milk protein & chia
liquid DHA
iron supplement (organic with spirulina)
sublingual Vit B

Around 11am:
BIG Salad with mixed greens, cauliflower, carrots, cucumbers, green yellow & red peppers, tomatoes, 2tbs Amy's dressing (all organic)
prenatal vits

About 2pm:
1 pc sprouted organic grain toast & 2tbs organic peanut or almond butter and 1tsp organic honey

Around 5pm:
1 pc toast & pb
2 organic eggs
fage with organic strawberries or blueberries
prenatals

Between 7&9pm:
oatmeal, banana, or raisins
apple
DHA & iron supplements

2:30am:
banana (yes, I eat in the middle of the night now)