Darlene’s Prego Log – Week 28

I finished my 28th week of pregnancy in Warsaw, Poland and I can’t believe I am on my third trimester! Right now the baby is the size of an eggplant—about 14.8 inches from the top of her head to her heels and weights about 2 1/4 lbs. According to babycenter.com she can blink her eyes, her eyesight is developing, and she may be able to see the light that filters in through my womb. She is also developing billions of neurons in her brain and adding more body fat in preparation for life in the outside world.

28 Weeks Pregnant Vegan

My 28th week was definitely low key. The main thing we did was go to the gym every day, which felt great. We didn’t do much in Warsaw because it was too cold and at this point we were just winding down since it was our last stop abroad trip. The only exciting thing we did was go to a cooking class and did some traditional Polish cooking in vegan.

Make sure you subscribe to our YouTube channel so you don’t miss out the Polish cooking class video next week!

I am happy that we were consistent with working out. We ended up getting a week pass at a CrossFit gym near our Airbnb, so we just walked there ever day. We took the group classes and did the WOD (workout of the day), but of course I modified it to my pregnancy. One day I did my own workout though because the gym’s WOD wasn’t a good one to modify. Overall I felt great and didn’t feel out of shape, especially being on my third trimester. Even though I modified to my level and lowered the weights, I still beat the girls at the gym that also scaled—and they scaled it even more that me! That made me feel good, haha. I still go into each workout with the mindset that I want to do it at a pace where I can have a full conversations with someone while doing the work.

28 Weeks Pregnant Vegan

I will admit it felt great knowing that all the training I did before pregnancy really helped out. I know every pregnancy is different, but I truly believe if you care about your health and fitness from the start, your pregnancy will be better. So if you aren’t pregnant yet and plan on it in the future, then I highly recommend getting a head start and begin working out now.

Here is a testimonial of one of my clients. We started doing online training before she got pregnant and up to her pregnancy.

My food this week in Warsaw was incredible. I am really impressed at how many vegan restaurants there are in the city and how amazing everything tasted. There were literally more than 20 restaurants within a mile from our Airbnb and multiple vegan restaurants on the same street. Each restaurant was different and blew our minds. It might have been better then any California restaurants even. There were also two days we ended up cooking our own meals (three if you count the cooking class). I still haven’t had any cravings…maybe because of the large variety of things I have been eating. I do crave fruit though. It’s like a must between meals. My go-to is still apples, but this week I also bought some mangos for my late night snack.

28 Weeks Pregnant Vegan

I know that every week I say I feel great, but it’s TRUE! I don’t want to hide reality and want to be honest of how I feel, but really I have nothing negative to say. I really do not feel pregnant at all. I know I look big, but I sure don’t feel or act pregnant. When I look back in the beginning of my travels, it’s crazy to think how I felt before vs now. Early in our travels I was sick, had this horrible cough, the heat was getting to me, the mosquitoes were pissing me off, and I was moody at certain times. I think it was a mix of being sick and the pregnancy. Now I feel fine. Surprising though, I am still coughing! Three full months of coughing! It’s not as much or as deep as in the beginning, but still… I don’t have the mosquitoes pissing me off, we aren’t dealing the heat anymore, and I’m not moody at all. I want to do more, but feel limited because of the weather.

28 Weeks Pregnant Vegan

One thing I can think of that I have been noticing while pregnant is putting my shoes on and bending over to pick something up. I have to sit to put my shoes on or do some wide squat or a lunge to get something. For my modified burpees this week I needed a med ball to put my hands on, so I was more at a incline. (Video below.) Either way I am figuring it out. It’s like doing a Spartan race—you need to figure out how to complete an obstacle. Pregnancy is just like that, haha.

I am looking forward to having my 32 week pregnancy check-up back in Long Beach. I am excited to have a sonogram and see our little girl! The last time we saw her was 24 weeks, so I am anxious to how much she has grown and see her moving around.

28 Weeks Pregnant Vegan

I said this a million times…it doesn’t seem real! On my 29th week and 30th week, we will have two baby showers—one in my home town, and the other in my husbands home town. Maybe it will feel real during that time or maybe it will feel real once we get her room set up. It’s still crazy to me, but I am excited with this new adventure.

If you have any tips or questions for me, please don’t hesitate to contact me. Also, don’t forget to subscribe to our YouTube so you don’t miss out on our Week 13 Travel Update in Warsaw, Poland. Below I shared a sample of my meals and workouts from my 28th week of pregnancy.

28 Weeks Pregnant Vegan

 

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:

Stretched and foam rolled: 15min
Warm up with the class:
30 sec rotation, 3 rounds
– Push-ups
– Kettlebell deadlift
– Rowing machine

Class WOD

Bear Complex (5 Rounds of 7 Reps with 3min rest in between )
1 Rep is these 5 movements combined
– Power clean
– Front squat
– Push press
– Back squat
– Push press

*I modified it to pregnant standards and used dumbbells instead of the bar, my weight was a pair of 11lb dumbbells.

Day 2

Stretched and foam rolled: 45min

My own WOD. No class.

 

Part 1
6 Rounds of 10 each
– KB deadlift upright row (11 kg)
– Dips
– KB goblet squat to overhead press (11 kg)

Part 2

6 Rounds of:
– 7 each leg, step up to curtsy lunge (20″ box)
– 8 each arm, banded lat pull

 

Day 3:

Stretched and foam rolled: 30 min

I joined the class, but since it was a partner WOD I modified things and did the following on my own…

Reps: 20, 15, 10, 5
– 20″ step ups
– two-handed dumbbell snatch (used 3kg for 20 and15 reps, then 5 kg for 10 and 5 reps)
– hanging knee raises
TIME: 14:53

 

Day 4

Stretched and foam rolled: 30 min

Did the class WOD and modified it to my weight and movements

20min EMOM (every minute of the minute)
– 20 wall ball (7lbs to 9ft target)
– 15 dead lift to overhead presses with med mall (7lbs)
– 1 round of modified Cindy (3 pull-ups with 2 assisted bands, 6 push-ups on box, 15 squats)
– 15 modified prego burpees (used med ball for hands)

 

Day 5

Stretched and foam rolled: 30 min

CrossFit Open 17.3 WOD:
In 8min must complete
3 Rounds of
– 6 jumping pull ups
– 6 two handed DB snatch with 7lb dumbbells (prego modified)
3 Rounds of
– 7 jumping pull-ups
– 5 two handed DB snatch with 11lb dumbbells (prego modified)

In 12 min must complete
3 Rounds of
– 8 jumping pull-ups
– 4 two handed DB snatch with 11lb dumbbells (prego modified)

In 16 min must complete
3 Rounds of
– 9 jumping pull-ups
– 3 two handed DB snatch with 11lb dumbbells (prego modified)

In 20 min must complete
3 Rounds of
– 10 jumping pull-ups
– 2 two handed DB snatch with 11lb dumbbells (prego modified)

In 24 min must complete
3 Rounds of
– 11 jumping pull-ups
– 1 two handed DB snatch with 11lb dumbbells (prego modified)

TIME: 19:53

 

Vegan Prenatal Meals for Week 28

Morning: USANA brand prenatal vitamins, DHA, B12

Meal 1: My breakfast never gets old… Oats, peanut butter, pumpkin seeds, chia seeds, hemp seeds, banana, and raisins.

Meal 2: Apple and vegan protein bar

Meal 3: It always changed. we either cooked or tried out a new vegan restaurant in Warsaw. Our favorite was a vegan burrito. It was literally the best burrito we ever had—even better than the ones in California!

Vegan Polish Food

Meal 4: Apple and/or tangerines

Meal 5: This also changed a lot depending where we went. One of our faves was vegan sushi.

Vegan Polish Food

Meal 6: Mango or a vegan dessert from a restaurant.

Vegan Polish Food