Darlene’s Prego Log – Week 22

I just finished my 22nd week of pregnancy while in Bangkok, Thailand. Right now the baby is the size of a spaghetti squash—about 11 inches from head to heel and weighs about a pound. Based on babycenter.com her lips, eyelids, and eyebrows are becoming more distinct, and she’s developing tiny tooth buds beneath her gums. Her eyes have formed, but the color part of the eye still lacks pigment. (We think they will be blue though!) If you could see in the womb, you would spot fine hair that covers her body and deep wrinkles on her skin.

22 Weeks Pregnant Vegan
This week in Bangkok was a great week! I had a lot of energy and felt overall good. I really believe it’s because I worked out every day we were there and gave myself one rest day. We worked out at CrossFit Ten500 and I participated in the class (modified to my pregnancy capabilities) and focused on my own speed. A few of the days days I did my own workout routine too. To see videos of the type of workouts I did at the gym and park, scroll down.

Not only did I work out, but I stretched and foam rolled, which helped a lot. Working out, stretching, and foam rolling really helps with low back pain, which I notice my right side would be off when I wasn’t consistent on my workouts. I really believe that if you feel good and your doctor approves working out while pregnant, then you should do it. Obviously everyone is different, but just read your body and listen to it.

22 Weeks Pregnant Vegan

My meals changed a lot this week, except my breakfast which is always the same. It’s hard to be consistent on my choices when we are in a new city every week with no kitchen, so I choose the food that I feel my body needs. I look for stuff that provided lots of veggies, carbs, and protein. There was a day I really wanted a sandwich after my workout so found this amazing vegan pulled “pork” sandwich made out of mushrooms with awesome fries.

Bangkok had a lot of vegan restaurants so it was great to have some different styles of food, but overall coconut soup was my fave. I have not had my usual shakes, just fruit for snacks.

22 Weeks Pregnant Vegan

During my 23rd week I am looking forward to the kitchen at our Air BNB so we can cook some meals and have a better meal routine.

Overall this week felt normal and I definitely did not feel pregnant. We just spent the week in Bangkok living like a local. Bangkok is like NYC…to get around was either train, taxi, or lots of walking, so I did all of that.

We met some great locals through a friend of a friend who happened to be Vegan. We met an amazing, sweet woman name Ganya and had lunch with her and her 11-month-old daughter (twice, actually). The second time we met her vegetarian friend who was also awesome, knowledgeable, and successful. We learned a lot from both of them, especially mommy advice and raising a child from Ganya. She has four kids and you can tell she is an incredible mom. I really appreciated both of their hospitality. Ganya is someone I will reach after our little girl is born.

22 Weeks Pregnant Vegan

We even met another local named Eddy for dinner who happened to be vegan for 25 years. He was also really cool with great energy, and we learned so much from a different perspective of life.

I overall enjoyed my 22 week pregnancy. I had no prego brain this week, which was great and felt very on point with things. It felt nice to have clarity with things, haha. One thing I noticed during my pregnancy is I had to cut my spicy foods. Thailand foods are always spicy, which was fine the last couple of weeks, but this week I noticed I get mild heart burn after eating spicy. So now I am just aware of that and keep it a minimal…except one time I forgot to tell them “no spicy” for my papaya salad, so that was hard to eat, haha. I think that was the spiciest thing I ate the entire four weeks in Thailand.

22 Weeks Pregnant Vegan

My belly bump is growing and noticed my innie belly button is not an innie anymore—it almost an outie, haha.

Well, that is all on my 22 week Prego Log. If you have a friend that is pregnant, please share! Also, if you have any tips or advice, please share. To see all the activities we did, subscribe to our YouTube channel so you don’t miss out and can see my belly bump in action! Below I shared a sample of my meals and workouts.

Prenatal Workout Routine Sample

If you are not prego, please give these workouts a try! If you are pregnant, consult with your doctor first. Remember, I have been training for more than 20 years and everyone is different. If you need help I am certified as a prenatal/postnatal coach. You can contact me through darlenehealth.com!

Day 1:

TABATA
8 rounds of:
– 20 sec rowing
– 10 sec rest

Then I did the class at Crossfit Ten500

Warm Up:
6 min AMRAP (as many rounds as possible)
– 200 meter row
– 10 wall ball shots (14lbs to 9ft target)

WOD:
5 rounds of 1 minute at each station with no rest:
– med ball squat thrust (14lbs)
– med ball alternating back lunges twist (didn’t really twist much)
– alternating side plank
– med ball modified push up ball roll
Total: 356 reps

We finished with 20 minutes of mobility on the hamstrings, and my flexibility improved.

Day 2:

Warm up: Stretch and foam roll

Workout:
21-15-9 reps of…
– ring rows
– KB deadlifts
– KB urpright rows
– row, calories
Time: 12:01

Day 3:

Did the class at Crossfit Ten500

WOD:
10-9-8-7-6-5-4-3-2-1
(*Hang clean and step-up reps went down, while mountain climbers stayed at 20 reps each round.)
– 10 power hang cleans with dumbbells
– 10 box step ups @ 20″
– 20 mountain climbers each leg (40 total)
– 9 power hang cleans with dumbbells
– 9 box step ups
– 20 mountain climbers each leg (40 total)
…etc.
Time: 11:20

Day 4: Rest Day

Day 5:

Workout at a park in Bangkok

Stretched for 15 minutes

WOD:
5 Rounds
– 10 squat, hamstring extension, upright row
– 30sec battle rope
– 6 (each leg) step up lateral kick to curtsy lunge
– 7 dips
Time: 14:05

Day 6:

Did the class at Crossfit Ten500

Warm Up:
– 90sec of modified prego burpees
– 90sec of air squats

Strength/Skill:
– 2 push press to 2 overhead squat with 55 lbs
(I worked my way up… Don’t worry guys, the weight is to light for me and I did not feel strain. Remember, I don’t push myself more then I need to. My baby’s health is my priority!)

WOD:
Angie
– 100 pull ups (used 2 medium bands for first 50, then switched to a fat band and medium band for last 50)
– 100 push ups (did incline push-ups)
– 100 sit ups (skipped it since prego)
– 100 air squats
Then since I skipped sit-ups I did 53 bodyweight deadlift toe touch until the cut off time of 23 minutes.

Day 7: Rest (Flew to Vietnam, but did some running to the gate, haha! Stay tuned for the Vietnam update on our YouTube channel for the full story!)

 

Vegan Prenatal Meals for Week 22

Morning: USANA brand prenatal vitamins, DHA, B12

Meal 1: 1/2 cup rolled oats, peanut butter, and banana

Meal 2: Dried banana rollups

Meal 3: It changed a lot, but mostly at for lunch we ate at Veganerie Concept. Sometimes it was a vegan pulled pork sandwich (made out of mushrooms) with fries, salad with tofu satay, tofu satay wrap, and etc.
**We also splurged A LOT and had some amazing vegan desserts at Veganerie Concept like crepes, waffles with icecream, carrot cake, etc.

Meal 4: Banana roll-ups or pineapple

Meal 5: This changed a lot too. Some examples were coconut noodle soup with lots of veggies and tofu (which I was obsessed with), or some amazing Indian/Mediterranean food where I got the falafel plate that came with pita, hummus, salad, and tomato soup.

Meal 6: Sticky rice with mango or just an apple.
22 Weeks Pregnant Vegan 22 Weeks Pregnant Vegan