Kat Grosshaupt

Kat Grosshaupt

I'm on a mission. I want women everywhere to feel empowered and strong. I want to help women see their potential and that there is nothing in life that can hold them back from fulfilling their dreams and ultimate desires. I do this through Crossfit coaching, teaching Hynobirthing, and assisting in labors as a Birth Doula. I'm a Mom first and foremost and I strive to be the best example possible for my children and those around me.
emleblanc9 asked:
Hi Kat! I am wanting to start crossfit, but am also wanting to start trying for my second child in the next couple of months! I used to be an athlete (there's still one in there somewhere) but I'm about 50 lbs overweight! I currently don't trust my body very much, but I'm hoping I will be able to more in a couple of months! Any thoughts, resources, encouragement?!?!! Haha

Hey! Sorry it took a while to respond! I’d love to consult with you and help you as best I can. My business, BirthFIT, is designed for moms like you, and we can definitely come up with a plan to help you get into the best possible place- physically, nutritionally, and mentally :) you can email me at Kat@birthfit.com and we can talk more!

If You Could Change One Thing…

I had a thought the other day after a conversation I had with a friend. We had been talking about paths we have chosen in life, decisions we’ve made- and not made- and the reprecussions of both. 

If you could go back and change something in your life- pulling the trigger on something you should have- or the opposite: taking back a decision you made- what would it be? And how would that affected your life path? 

It’s like that Gwyneth Paltrow movie, Sliding Doors. The movie, which funny enough, is what inspired me to cut my long blonde hair into a failed pixie cut- perhaps one of the few decisions in my life that I really regret. Ha.

I’ve been thinking about this little question for a few days now, and what I’ve come up with are very small decisions that may or may not have had that huge of an impact on my life if I had made different ones. I’m not saying I’m perfect and that I haven’t made bad decisions. Of course I have. I made it through my 20s, after all. Barely. 

But what I have come to determine in my Life is that all the things that have happened to me, for me, against me, all of it- was instrumental to my growth and development as a human. I’ve been through some hard shit in my life. But I’ve forgiven, I’ve healed and I’ve learned to look at those experiences through a different lens. 

This has not been an easy or quick process. AT ALL. And it’s also something I’m continuously working on. 

Am I happy I had debilitating post partum depression? No. I wouldn’t wish that on anyone. But it also has allowed me to have the empathy to help new moms who are going through the same thing. 

Am I happy my marriage ended? No. Of course not. It has been a heartbreaking, gut wrenching experience. But I have learned more about myself in the last 3 years than in the last 38. I have examined and refined what I want in a relationship in the future- and how I want to be as a Partner. I’m a better, more resilient person because of that experience.

I could go on and on, but you get my drift. There are more personal decisions that I do wish I would have done differently, but those are private :)

I came to the blissful conclusion that Life really is Good. And I’m right where I’m supposed to be, doing right what I’m supposed to be doing.

(Now watch out, rainbows and unicorns are about to come shooting out my butt…)

Do this exercise. Think about your Life and decisions you’ve made or didn’t make and how that has affected you. It’s been a very interesting and enlightening process. See if you can re-think the events of your life, and see them as a building process rather than as you in the victim’s role.

The Perfection Pipe Dream

We’re 10 days into the New Year. By now, at least 50% of people out there have said “screw it” to their Resolutions of eating squeaky clean and exercising every single day. I see it every year- in myself as well. We make these grandiose plans, complete with 529 different goals, new running shoes, and dreams of chiseling our bodies in the next 30 days. 

The New Year is clean slate for sure. A chance to finally make some changes in our lives. I’m all about that. I even got some shiny new pens for my new pristine journal. However——- the goals and expectations we set for ourselves must also be based in Reality.  Do you really have time to run 10 miles every single day? Do you really think 30 days is enough time for you to make healthy, lasting changes to your body composition? If you answered yes and yes, then forge on, my friend. If you had a smidge of doubt, let’s talk…

As a Mom, I know I put a ton of pressure on myself. I want to be an amazing mom, have a perfect CrossFit body, eat gourmet Paleo meals daily, be a beast at my job, and have a beautifully organized home. 

How my life really looks is more like this: I spend as much quality time as I can with my kids, I make sure to workout every day if even for just 10 minutes, I have about 5 meals that are my go-to that aren’t gourmet in the least, I get at least one thing done on my work to-do list, and I make sure the sink is dish-free before I go to bed. 

My point is that sometimes our goals are so unattainable we set ourselves up for failure. OR we have a slip up and dive face first into some cake and then say “Screw it. I may as well eat everything in sight now that I’ve screwed up.” Every day is a new day, a new start. Nobody is perfect. It’s about bettering yourself little by little, not being perfect.

As we approach the weekend, it’s harder and harder to stay on track and there are a lot more distractions and temptations. Here’s the thing: If you can make it through this weekend, you’ve won the battle. Because I guarantee next weekend will be a little easier. Each day you fulfill on your goals is just that- one more day. Keep a record of your accomplishments. A chart. A graph. Whatever motivates you.

I will be starting the Whole Life Challenge tomorrow and am designing my own chart, complete with smiley face stickers (hey, I used to be a teacher. I can’t help it!), a list of what I want to accomplish and my vision board. The Before pictures are gonna be a bitch and I’m soooooo not looking forward to submitting those. But I know in the end I’ll be proud of my results and pictures are one of the best ways to see progress.

So…. stay on track this weekend! Go for some hikes, do some food prep, go to a movie, go to a yoga class. And write down what you’ve accomplished this week- no matter how big or small.

Have a great weekend!

Love and Burning Boats

The past few years I haven’t made any resolutions for the New Year. I did, however, come up with my Phrase or Focus word for the year- something that would help guide me towards my goals for the year but not necessarily a list of do’s and don’ts.

Last year my phrase was “Burn the Boats” as a way of getting myself in gear- getting off the proverbial fence and charging full force ahead. As 2013 came to a close, I found myself in L.A. with my newly minted business partner, Dr.Lindsey Mathews, who has also become one of my closest friends. I went out there to figure out how we could work together to bring women the most current, relevant, empowering information and programming for Pre-conception all the way through Birth and into Parenthood. We spent 6 days working our asses off, and the end result is going to be far more amazing than either of us realize. I’m sure of it!  When you have 2 people with a common passion, a common drive, and an endless desire to change the world- the collective energy makes big things happen.

So I guess my point is that, in the midnight hour of 2013, I burned the freaking boats. There’s no going back. And I couldn’t be happier.

On the plane back to Austin, I started thinking about my 2014 Focus word. And what kept coming up for me was the word “Love.” I kept dismissing it from my brain because it didn’t seem powerful enough- it didn’t seem hardcore enough for the epic year I was facing!  But it kept coming back to mind so I let it marinate for a few days and here’s what I came up with:

Love, for me, is a verb. And that’s how I’m thinking of it this year. I want to approach everything I do and everyone I encounter from a place of Love. It still sounds so cheesy even as I’m typing it, but lately I’ve been doing even more people watching than usual (I swear I’m not a creeper. Just fascinated with the human condition) and I see a void in people’s eyes and in their demeanor. I think that if people felt more Love in the way they are listened to, talked to, dealt with- it would be a huge ripple effect. The Four Agreements also spawned this- specifically 

“Don’t take anything personally” 


“Don’t make assumptions”

This will be a really important concept as BirthFit grows and we meet and work with people along the way. What I’ve learned over the past 5 years doing Birth work is that you never know where someone is coming from. You never know what they’ve been through or what kind of support (or lack of) they have. Birth is as intimate as sex. Everyone has a story. Everyone needs to feel safe and supported when making decisions about this incredibly personal time in their lives. There’s no place for judgement.

So here I am, with open arms, all lovey dovey, oozing empathy and smiling like crazy. A sweet Pearl with a splash of vinegar. A chatty Cancer with a mission. 

If the rest of 2014 is anything like the past 7 days, I’ll barely be able to contain myself. Hop on board, people! It’s going to be a damn good ride!

Have a Cracker: My Thoughts on the Ritz Debacle

The biggest bunch of celery I’ve ever seen. And the model is cute. 

The guys over at the Ritz HQ are probably high-fiving a lot this week. I mean, I don’t remember the last time I heard so much heat surrounding Ritz crackers- any publicity is good publicity, right? (cough, Miley Cyrus….)

I think every Paleo/Primal Facebook page I follow has shared and commented on this infamous story about the Canadian mom who was fined $10 for not supplying her child’s lunch with a grain, therefore the school supplemented with an oh-so-healthy Ritz cracker. And while this is laughable to some, it’s infuriating to others.

I’ve read comments on all parts of the spectrum, ranging from “This is why you should homeschool” to “ We gotta rise up and change the system” to “Who gives a crap? It’s a freaking Ritz cracker.”  Honestly, though, I wasn’t in the least bit surprised about this story and I completely understand the reasoning behind the fine and the state-mandated guidelines. Do I agree with it? That’s hard to say.

See, I used to be a teacher. And I know that most government-funded schools are required to serve  “balanced” meals to children (Balanced in the traditional food pyramid way). The school in the article was Canadian, so I’m not sure about what the rules are there. What I do know is that in the U.S., especially in state-funded preschools, the government inspectors are extremely rigorous  when it comes to this stuff. I wouldn’t be surprised if the school gets a fine or worse yet, a reduction in funding, for not ensuring “proper” nutrition. I don’t know where the rules fall for parents supplying their child’s food. 

I also know that money talks. So if a parent knows they will be fined for something, they are much more likely to follow whatever rule is in place. I know this personally because of my kids’ preschool. Their policy was that if you were more than 10 minutes late to pick up your child, they would fine you $1 per minute until you got there. As someone who is chronically late, I was ALWAYS on time to get them! 

My point is that not all parents are sending nutritious food to school with their kids. There are a ton of reasons for this which I will not get into nor judge. But a parent is much less likely to send their child to school with a lunch consisting of Doritos and a coke if they know they’ll be fined. And hopefully the blatant spotlight on nutrition will cause Parents to take a closer look at what they are eating and serving their kids not only at school but at home. 

Thankfully the mom in the article was refunded her $10 after a chat with the school. Is this a reason to Homeschool? Not necessarily. I recently went through something similar with my own child. She barely passed her Nutrition quiz in P.E. with a 70 because of answering a few questions wrong. She didn’t know the answers because it wasn’t in line with what we talk about and advocate at home. It was the opposite, actually. As a result, she got a B in P.E. We ended up having a really good discussion about how people have varying belief systems regarding food and that sometimes information is outdated. That sufficed for her. For now. 

The dilemma I had and still have is how to approach the teacher, the schoool, the school district. It’s a bit overwhelming. Is the entire Nutrition curriculum going to change because I talk to the school district about the damaging effects of grains? Not likely. Am I going to homeschool because of it? Not likely. 

The other 99% of my kids’ school is truly amazing and I’m so happy they are there. I educate them about food at home. Anything I don’t agree with or want to supplement educationally about anything and everything, I do it at home. Boom.

But back to the Ritz cracker debacle. I think if we can step back and look at the greater whole of the situation, the rules of that school may make sense. If those rules help the other 98% of the kids in that school eat a better, more well rounded lunch then we are winning. And those kids are benefitting. 

What are your thoughts? I’d love to hear ‘em!

Language and Body Image: Banishing the “F” word


These guys don’t care what my body fat percentage is…

Body Image is something that’s been on my mind for about the past 6 months. I mean, it’s most likely been on my mind subconsciously  for my entire life, but REALLY on my mind lately in the sense of me exploring, reading, contemplating, examining and really trying to formulate a healthy sense of what I think about my own body as well as ways to help my 8 year old daughter begin to form a healthy body image of her own. 

Shocker… This. Has. Not. Been. Easy.

The way we see ourselves starts from birth. Here are some things I’ve been thinking about based on blog posts and articles I’ve read and general observations of my kids, my family, my friends, and most importantly myself. I’m constantly working on these things and am far from perfect.

The word “fat” is not a word I want to hear in our house

The way we speak about something determines our reality. The more we call attention to negative body image words like “fat” or even “skinny”, the more it sits in the forefront of our minds. It’s like when someone tells you to only focus on the color Blue- from that moment that’s all you tend to see in the world around you. Your eye automatically looks for and sees Blue things.  I’ve purposely taken “fat” out of my vocabulary around my kids. And so far neither of them has ever mentioned anything about their body parts. I know it will come as they get older, but hopefully this is a good start. 

I had to have a talk with my mother about her use of the word “fat” because I began to notice how often she uses it. How often do you use the word “fat”? Do you even notice? Pay attention and actively try to banish it from your vocabulary. See if it changes anything for you.

How do you talk about other women’s bodies around your kids? Celebrity or otherwise?

It’s easy to do. I’m not very good at hiding what I’m thinking about things. It’s rare that I keep my thoughts to myself. BUT, I try to be kind with my words and remember that we never know what someone has gone through, is currently going through, battles they are facing or have overcome, and on and on. Take the whole Maria Kang photo controversy. We have no idea what her life is like. It’s easy to be jealous or whatever, but you honestly have no idea what someone is facing or has faced in life. It’s never about YOU. Her 6 pack is not a direct attack on YOU. 

I don’t make negative comments about my own body around my children- no matter how unhappy I am with my imperfections. 

I put a lot of pressure on myself as a parent. I know this. But I want my kids- my daughter AND my son- to see a good example of not being overly focused on body image. I understand that this is a bit misleading because I’m just as body image obsessed as the next woman. I also know it’s silly. Ultimately, though, they are watching me. Always. And listening. And learning. I know this because they will bring up things I’ve said in the past that I can’t believe they even remember.  I’ve got to stop taking before and after pictures of myself. I love my mom dearly, but ever since I was a child, I can recall her complaining about her weight and her body. A lot. She still does. Which brings me to my next thought:

When is it enough?

When am I satisfied enough? Thin enough? Strong enough? Body fat low enough? Diet perfect enough? In some circles I would be considered fat. My BMI is borderline overweight. In other circles, too skinny- not strong enough. Not enough muscle. It’s enough to make my head spin. 

I guess ultimately I have to find a balance and an inner peace with how I feel about my body, which is, in turn, really about how I feel about myself. And that is a whole other rabbit hole…

My point in writing this today is to ask you to REALLY think about how you speak about yourself. And if you have kids, how you speak about yourself around them. 

Remember, how you speak about something determines your Reality. It may just determine someone else’s reality as well. 

Join me on Saturday November 2nd from 9am-1pm for my Crossfit and Pregnancy Seminar. Topics include Modifying Workouts for pregnancy, Labor mindset, Nutrition, and more. For more info and to sign up, follow this link.

So excited to be back in the ATX in November! This is a MUST for anyone 
- Currently pregnant
- Thinking about getting pregnant
- Coaches of pregnant women
It is chock full of good , valuable, practical information as well as a hands-on portion out on the gym floor. Don’t miss it. It WILL sell out!
Here’s what people are saying….

" Thank you so much for putting this together. I feel much more confident now when I walk into the gym and don’t feel so intimidated by the workouts I see on the whiteboard. I know now that I’m doing the right thing for me AND my Baby!" - Christy L.
"This was so valuable for me as a coach. We have more and more pregnant women lately in our box so now I feel like I can help them instead of being so nervous about them being in my class."- John Q.
"Thank you. Thank you. Thank you.  Deep down I felt like I knew my body and knew that CrossFit and running was ok during pregnancy, but everyone around me was quite the opposite and even made me feel bad about my choices. Now that I have this information I feel much more informed and can talk with my doctor with more confidence about what I’m doing. This was a godsend!" - Charlotte E.

For signup info, go here.  
Have a great Friday!
So excited to be back in the ATX in November! This is a MUST for anyone 
- Currently pregnant
- Thinking about getting pregnant
- Coaches of pregnant women
It is chock full of good , valuable, practical information as well as a hands-on portion out on the gym floor. Don’t miss it. It WILL sell out!
Here’s what people are saying….

" Thank you so much for putting this together. I feel much more confident now when I walk into the gym and don’t feel so intimidated by the workouts I see on the whiteboard. I know now that I’m doing the right thing for me AND my Baby!" - Christy L.
"This was so valuable for me as a coach. We have more and more pregnant women lately in our box so now I feel like I can help them instead of being so nervous about them being in my class."- John Q.
"Thank you. Thank you. Thank you.  Deep down I felt like I knew my body and knew that CrossFit and running was ok during pregnancy, but everyone around me was quite the opposite and even made me feel bad about my choices. Now that I have this information I feel much more informed and can talk with my doctor with more confidence about what I’m doing. This was a godsend!" - Charlotte E.

For signup info, go here.  
Have a great Friday!

So excited to be back in the ATX in November! This is a MUST for anyone 

- Currently pregnant

- Thinking about getting pregnant

- Coaches of pregnant women

It is chock full of good , valuable, practical information as well as a hands-on portion out on the gym floor. Don’t miss it. It WILL sell out!

Here’s what people are saying….

" Thank you so much for putting this together. I feel much more confident now when I walk into the gym and don’t feel so intimidated by the workouts I see on the whiteboard. I know now that I’m doing the right thing for me AND my Baby!" - Christy L.

"This was so valuable for me as a coach. We have more and more pregnant women lately in our box so now I feel like I can help them instead of being so nervous about them being in my class."- John Q.

"Thank you. Thank you. Thank you.  Deep down I felt like I knew my body and knew that CrossFit and running was ok during pregnancy, but everyone around me was quite the opposite and even made me feel bad about my choices. Now that I have this information I feel much more informed and can talk with my doctor with more confidence about what I’m doing. This was a godsend!" - Charlotte E.

For signup info, go here.  

Have a great Friday!

Crossfit and Pregnancy: Myths and Facts


First off, I will make the disclaimer that you should ultimately follow the advice of your Care Provider about anything pregnancy-related. It would be irresponsible of me to say to take matters into your own hands. But the reality of the situation regarding Pregnancy and Fitness is that most of the information handed down to you is outdated. And let’s not forget, CrossFit has only been around for a pretty short while, all in all. Furthermore, CrossFit has become more “above ground” only in the last couple of years. So we have to remember that most people, doctors/midwives included, have only seen CrossFit on ESPN2 or heard about it from a friend. Just last month I was at a birth and when the OB found out what I did, she said, “Oh! You can do CrossFit while pregnant?!”  


This “issue” of whether CrossFit is safe or not or if Moms are harming their babies and putting them at risk has about 50% to do with exercise itself, but it also has to do with, in my very vocal opinion, trusting that Women know what they are doing in regards to their bodies. Sure- there are lots of women who aren’t sure how to go about exercising during pregnancy. I’m sure there are even women who go about it recklessly. What I have seen is this:

Women don’t usually take their pregnancy lightly. For most, pregnancy is a long-awaited, exciting event and they are so nervous about doing everything just right so as to not harm the Baby or themselves. Pregnant moms are research Queens.

And most Women err on the side of caution. Period.

Having said all that, let’s look at CrossFit.

What is the definition of CrossFit? 

“Our program delivers a fitness that is, by design, broad, general, and inclusive…..The Crossfit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience…We’ve used our same routines for elderly individuals with heart conditions and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs… The needs of Olympic athletes and our grandparents differ by degree not kind.”

- from CrossFit.com

Ok. I don’t believe for a second that pregnant women are sick or injured, but just as coaches will scale for an injury, a good CrossFit coach will also scale for a pregnant woman’s growing and changing body.  As it says above, we scale load and intensity. As a pregnant woman’s body grows, she can no longer keep perfect form for barbell snatches and cleans. So we modify. She uses dumbells or kettlebells in order to keep good form and prevent injuries to her back from an unavoidable arc in the bar path. She also may lower the weight- all depending on how she feels that particular day. As her pregnancy progresses, the weight may get lighter and lighter. She may even choose to not even do that movement anymore.

Because of the hormone, Relaxin, which courses through a pregnant woman’s body throughout pregnancy and for months after, ballistic movements are modified in CrossFit as well and as needed. Some women feel comfortable running and jumping rope, others may choose to row or walk. As the definition above states, “we scale load and intensity, we don’t change the program.”  This is why you’ll see a pregnant woman doing the exact same workout along with the rest of the class, albeit at her own pace and with scaled movements and load.

The main point I want to get across is that women are smart and intuitive. If they’ve been in our community (CrossFit as a whole) for any length of time they tend to know their bodies, their limitations, and probably spend more time scouring the internet for Pregnancy resources than you can imagine. Are there women who take it too far? Most likely. Are there women who do CrossFit throughout their pregnancy? Definitely.  There have been multiple Moms at our gym who worked out the day of delivery. One even worked out the morning of her delivery with her OB in the same class

Which brings me to my next point.

The majority of the women who have continued to do CrossFit throughout their pregnancy have had extremely short, relatively easy labors. Hands down. In all the births I’ve attended I’ve noticed CrossFit Moms having a great deal of stamina, mental focus and endurance, and with all the squats we do- shorter pushing times. Oh and let’s not forget recovery. CrossFit moms have shorter, easier recoveries. All of this can be attributed to exercise but let’s not forget about diet. CrossFitters usually eat very clean, minimally processed, high quality diets. THIS MATTERS.


Ok, But What Does the Research Say?

In 2002,  the American Congress of Obstetrics and Gynecology (ACOG) lifted the advisory for keeping a pregnant woman’s heartbeat below 140 beats per minute. Now, the thinking is that if you have been doing a form of exercise for at least 6 months prior to getting pregnant, you can continue to do it as long as you don’t feel too exerted. According to the ACOG website,

“Twenty years ago, very little research was done on the effects of exercise on the pregnant woman and fetus. Therefore, doctors erred on the side of caution and recommended a sedentary lifestyle for pregnant women. 

Now, numerous scientific studies have shown no correlation between moderate or even vigorous exercise and miscarriage or pregnancy-related complications. In fact, ACOG says if a woman is accustomed to vigorous exercise, she can continue to do it as long as she feels ok.”

Wow. So we should be letting women set the pace for deciding how much and what kind of exercise to do during pregnancy? Maybe we should also allow them to vote and drive a car. Oh wait…

To end this post, I want to know where the articles and outrage is towards the moms who are eating McDonald’s every day while pregnant? Drinking soda after soda after soda? Smoke? Yeah, people still smoke while pregnant. When do they get shamed and called names for endangering their babies? Why do they get a free pass? 

When something is mis-understood there is Fear. Where there is Fear there is unnecessary and uneducated backlash.  Let’s start trusting women. Let’s believe that they are doing their best for their pregnancies and their baby’s health. 

This is why I started presenting CrossFit and Pregnancy workshops. This is why I want to help women in our Community. The way a woman gives birth matters. It sets her on a certain path to parenthood and can really affect the way she sees herself both as a woman and as a mother. Now, more than ever, I am called to work with these women. It’s my passion. It’s my One Thing.

If you have any questions about CrossFit and Pregnancy, please contact me. I would love to help you!  


To sign up for my next CrossFit Pregnancy Workshop on November 2 in Austin, Tx, please go to this link

A Birthing Manifesto….. or the Pre-quel to my response to the Crossfit/Pregnancy Backlash


Wow. There’s been a LOT of backlash lately regarding Crossfitting and Pregnancy. Funny how one picture or one article can start a wildfire. It’s like that with anything, really. Especially things that are mis-understood or where there is a lot of fear or resistance to changing the norm.

Most people know what I do in Life. But if you don’t- I am first a Mom of 2. I am also a Crossfit Coach (4 years), Birth Doula (60+ births), and a Childbirth Educator (5 years). So I would say I have a little experience in this arena. I don’t know everything but I’ve seen A LOT- in my childbirth classes, in the Gym, in the hospitals, and in talking with hundreds of pregnant and postpartum moms. It has shaped my thinking, the way I approach teaching and supporting pregnancy and birth, and has catapulted me into doing lots and lots of reading and research. I’ve developed personalized programs for pregnant and post-partum moms and have developed a Crossfit and Pregnancy Seminar that I travel around presenting at various Crossfit gyms. This is my passion. My true path.

I would say my Professional Philosophy is fairly moderate. My personal choices and philosophy differ from what I think about birth as a whole. This is something that has been vital to my career in this field. After all, each woman is as varied as her fingerprint and each woman has a different desire for her birthing and pregnancy experience. It’s not up to me to sway her to my side. I’m only here to guide and provide information. 

Here are some of my core beliefs about Pregnancy and Childbirth. If you are thinking of getting pregnant or already are, this is a great exercise to do. What do you really think? What areas do you find you need more information about? 

  • Birth is Normal. It’s not a medical emergency waiting to happen.
  • Women are Strong. Much stronger than they realize.
  • Women have in them the deep-rooted inner strength and encoded blueprint of how to have a baby. Our bodies, as women, are made to do this. And 9 times out of 10 birth will go off without a hitch if we just get out of the way and allow it to unfold on its own.
  • Moms have a monumental responsibility to their growing Baby(ies) to provide them with the best environment possible: air, water, quality food, and exercise. It is irresponsible to lay around and use pregnancy as an excuse to eat crappy food and lay on the couch for 9 months. 
  • What is good for one Woman may not be good for another. Just because your mom, best friend, or sister did things one way or used one particular care provider doesn’t mean it’s right for you.
  • Women must arm themselves with information. Care providers are people- just like us. They know a LOT but they don’t know it all. 
  • Thank GOD for Doctors, Nurses, and Midwives. Here in Austin, we have some amazing medical professionals and I have had the pleasure of working with some really outstanding Birthing Professionals. Not all docs/nurses are out to get you…
  • Women must learn to trust themselves and their body. Tuning in to your Instincts will benefit you a million times over- not only in Pregnancy and Labor, but also when your Baby is born and you’re wondering if they are in some sort of pain, if they hate you, or if they just have gas. It’s probably the last one.
  • Birth is 80% about Mindset. Find a program (like Hypnobirthing) that will help you get in the right frame of mind to tackle labor. If you Crossfit, you’re already 50% of the way there.
  • There are quite a few factors that play into how your birth is going to play out. Some of them you can control, some you can’t. If your goal is a natural birth, arm yourself with tools and knowledge on how to make that happen. But if things need to go a different way for safety or health- related reasons, it’s ok. 
  • See above. Read it again and tattoo it on your forehead.
  • There is a time and a place for everything- inductions, interventions, epidurals, c-sections. They are overused. So be informed and ask questions. Your care provider, you, and your nurse are all a Team. Make decisions as a Team. Then see below.
  • The NUMBER ONE way to have the birth you desire is to find a care provider you are on the same page with. Be it a Midwife or an OB/GYN- this is the most important decision you’ll make in your pregnancy. They don’t just catch the baby at the end. Their policies and philosophy determine how your pregnancy and birth will go. 
  • On the same line, hire a Doula. I’ve never met anyone who said, “That was a waste of money.” Most of the times it’s the Dads that say “Dang. I was so against hiring you but I am sooooooo glad you were here!” Then we hug it out and they become my biggest advocate. 
  • Know that Birth IS a Business. Period. YOU are the consumer. From the shiny aisles at Babies R Us to Vaccine info to the production of A Baby Story- it’s all marketed to you. Same with your Provider. If you don’t like what they are telling you- leave. Find another one. I get it. They are “nice.” You are not having them over for dinner. One of my students changed providers at 38 weeks. She ended up having the birth of her dreams. Be courageous. You may have other kids, but this is THIS baby’s only time to be born.

Geez. That was a lot more than I expected. I can’t help it. I get on a roll. I think I’m like the Zack De La Rocha of the birthing world. Rage Against the (Baby)Machine. Fist pump!

This is only Part 1, People. I had to set the stage for my next post about Crossfit and Pregnancy. I’m notorious for lengthy back story. Don’t worry. It’ll be worth it!

What’s Better Than Burpees? Burpee Pullups…

I really do. Seriously.

When teaching my childbirth classes, I always stress to parents that Labor is 80% about mindset. That’s why I love Hypnobirthing and that’s one of the reasons I love Crossfit. Yesterday our workout had the following:

  • Back Squats
  • Front Squats
  • 100 Chest to Bar Burpee Pullups

At first I was seriously contemplating going to yoga instead. I made all sorts of excuses about my shoulders and my left pinky toe (ok not really). But my friend and fellow exerciser, Kelli, texted me and said 

“Just come to class. We will all suffer together!”

So I decided to go because, really, it didn’t matter if I even finished the workout or was last, but I am committed to bettering myself and wanted to be there for and with my “team”/my classmates. Which is another reason I love Crossfit- we all suffer together :)

But back to mindset: 3 years ago if I were to see 100 Chest to Bar Burpee Pullups I would have gotten a huge knot in my stomach and stressed about it for at least a day. But when I saw it the night before, I just made a plan. I’ve been doing Crossfit for long enough to know my threshold, know my weaknesses and limitations, and plan accordingly. I love a good plan when it comes to workouts so I made one and committed to it.

My plan was to do Burpee Pullups since my chest to bar isn’t strong and I want to improve my regular pullups while maintaining a good pace with the burpee part too.  I decided to do sets of 5 with 5 breaths in between sets. I know that may sound weird to plan the number of breaths, but I’ve learned that if I don’t do that I’ll stand around forever- or until someone yells at me to move my butt!

I also chalked up between each set so I wouldn’t tear. As Winchester said yesterday- train smart. I knew that if I just powered through it I would rip and then wouldn’t be able to workout for the next few days- or wash my hair- the weekend is coming up after all- come on! 

My plan turned out to be a good one. I finished under the cutoff at 17:22. Around the 20th rep I thought, “Are you kidding me? I’m never going to finish” but then when I made it over the hump of 50, I saw the light. And by 70 I was like “I so have this” and even picked up the pace!

Today I’m heading to yoga for some major stretching and sweating. This has been a rough week and I want my body to recover and work out all the kinks. Epsom salt baths have been my friend as well as increasing my fish oil. Again, train smart. Part of that means Recovery and rest.

So the next time you face a workout that seems daunting, make a plan! Break it down into chunks and think about what’s doable for YOU. Also, make sure you talk yourself through your workout- don’t let yourself say things like “this sucks” and “when is it going to be over”- it makes all the difference- in Labor, too, by the way.

Have a great rest of your week and I’d love to hear how you plan out your workouts! What’s your strategy?