Prenatal Strength

A Guide to Working Out While Pregnant

Are you pregnant? Are you looking to bring health to your unborn child?

Are you a mom with a busy schedule? Would you like an exercise routine that you can quickly do at home?

Then look no further.

Prenatal Strength will guide you through your journey of exercising while pregnant (and losing the “baby weight” afterwards).

Being active during your pregnancy is key to having a healthy, energetic and successful pre and post pregnancy experience.

Prenatal Strength is a must have pregnancy book! It will help you navigate working out through each trimester to a better pregnancy experience. Learn what weights to use, how many reps and sets. Giving you guidelines such as
cautions, heart rate monitoring and proper nutrition.


Follow this mother of five along her fitness journeys throughout each pregnancy.

Discover how she did it, and what really works.



Throughout each trimester learn how being strong can improve your overall pregnancy outcome.

Explore the awesome benefits working out can have on this amazing life changing event. Our bodies are awe-inspiring!

Is exercising OK for my baby? How much should I be lifting? How high should my heart rate be? How do I maintain a healthy weight? How much water should I be drinking?

Find out the answers to these questions and much more in PRENATAL STRENGTH.

Sample text from the book:

To help maintain a healthy pregnancy weight:

  • 1st trimester - increase 150 calories per day, should only gain a few pounds during this trimester.
  • 2nd trimester - increase 150-300 calories per day, weight gain around 3-4 pounds per month.
  • 3rd trimester - increase 300 calories per day, weight gain 3-4 pounds per month.

Find encouragement and support in the pages of PRENATAL STRENGTH.

Discover fun and fitness with friends (and fathers)!

Inside PRENATAL STRENGTH you will find a detailed kettlebell description manual. Presenting more than 20 different exercises. Each description includes proper technique, photos and common mistakes.

Sample from the book:

Straight Leg Deadlift
As the name implies, the straight leg deadlift is done with the knees straight. It is a deadlift variation that takes the quadriceps out of the exercise placing a greater emphasis on the hamstrings and back. It requires some flexibility to perform properly, but it may also help improve flexibility as well. This is a great way to deadlift when you have maxed out on what you have available and you’re ready for a heavier weight.
The SLDL should be performed from a height where the lifter can reach the bell without rounding their back. The height will vary depending on the individual. If you cannot grasp the handle of the kettlebell with a flat back, you should elevate the bell with a weight plate, board, etc. to a height where you can. Likewise, if your flexibility allows for a greater range of motion, you may elevate your feet in a similar manner.
Let’s assume a standard height is appropriate.
Start with the kettlebell directly in between your feet. Keeping your knees straight, and maintaining the arch in your lower back, bend at the hips to lower yourself down to pick up the weight. In this type of deadlift it’s better to hold your head up; doing so will help you keep your spinal erectors contracted (e.g. back flat). Contract the hamstrings and glutes to raise yourself back up.
The knee position in the SLDL should be “soft.” There is no need to lock the knees into a position of hyper-extension. Straight is sufficient.
Because the SLDL involves fewer muscles and a less advantageous biomechanical position than the conventional deadlift, much less weight will be used in this exercise. Begin with approximately 50% of what you can use in a regular kettlebell deadlift. Ease into this exercise slowly as the combination of contracting the hamstrings from the stretched position can cause some extreme post-workout soreness.

Common mistakes:

  • Starting with the weight too far out
  • Rounding the back
  • Shrugging the shoulders
  • Bending the arms
  • Not keeping a neutral neck
  • Not fully extending the hips and knees at lockout


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Discover new ways to helping your body feel good during pregnancy. Learn the amazing benefits of stretching and exercise.

Included in Prenatal Strength are my Delivery Room Dramas, a memoir of my journey’s throughout each pregnancy. It’ll make you laugh and cry. A real eye opener!

Sample from the book:

 "I was happy to be hooked up to the medicine that took away most of the pain. I lay back in the bed and in walks my mom and Dan. I was so thankful and happy to see them. Trying my best to relax in bed, I only kept wondering how much longer until delivery. With thoughts like, “how in the world was this baby going to come out? I was beginning to scare myself and cause undue stress. With each contraction, I had a window of pain. Rubbing just above my naval, I asked the nurse, “Why do I feel such pain only right here?”


Postpartum: Getting it done with kids

Discovery the best exercises to lose those extra pounds and strength your body again!

Find new and exciting ways to keeping exercise fun and fresh. Get great ideas on family fitness and getting back to your workouts postpartum.

Forward from the book:

I met Jessica at a friend’s party when I was 22 years old. She was 20 at the time and the first thing she ever said to me was “Hey dude, your fly is down.” It wasn’t a love at first sight beginning by any stretch of the imagination. I thought she was sweet on my friend who I came with. She doesn’t even really remember these events.
Not me. I remember every single encounter I had with this woman in detail. I remember seeing her at the gym the day after the party, using the leg curl machine and working so hard that her legs were shaking as she tried to get that last rep. I remember seeing her and her mother pull up next to me in her blue pick up truck at the gas station and the puzzled look she gave me when I told her that I worked as a “draftsman” (she thought I said “trashman”). I remember driving around the gym parking lot looking for that truck in hopes that she’d be there. And I remember the night she gave me her phone number, I looked at that little piece of paper once and instantly committed that number to memory and never had to look at it again.
The fact is, I was sweet on her. I found someone in my social circle who shared my interests, my beliefs, was easy going and casual to the point of wearing sweatpants to parties. She was attractive without even trying to be and I liked that she didn’t wear makeup or have some fancy haircut.
On our first date I was extremely nervous. I was not looking for a long-term relationship and I knew that if I went down this road this was a girl that I could marry. She was the kind of woman my dad talked about, a “good girl” - the kind of woman you meet at church. After a wonderful day together, I dropped her off and didn’t even attempt to kiss her. I don’t know what I was thinking, but I do know that afterwards I thought I had missed my opportunity. So when I got home I called her and asked if I could come back over to give her a kiss. With butterflies in my stomach, I drove back to her house, knocked on the door, kissed her, and left without saying a word.
Yeah, Mr. Smooth!
Over the next few months as our relationship grew so did my aspirations. I never had dreams or visions for my life until meeting Jess. I remember our conversation on the way to the beach when I decided I wanted to go back to school. Exercise was something that not only did I enjoy
doing, but I enjoyed reading and learning about as well, so it only made sense to college credit for studies that I was already doing.
When we first learned about kettlebells, it was actually her that suggested that we get a set. I was competing in strongman at the time and was amassing quite the collection of training equipment. I was more than willing to add kettlebells to the mix. When that first order of ‘bells arrived, I snatched them out of the box (literally lifted them overhead). I was strong but I had no idea how to use these funny looking weights. It wasn’t until I met Pavel Tsatsouline, attended a workshop with Steve Cotter and eventually got certified as an instructor that I started develop the technique and finesse required to properly lift kettlebells.
In 2006, as a married couple, Jess and I both graduated from college, her degree in nursing and mine in exercise science. We started working in our respective fields immediately. While she remained stable as a bedside care nurse at Johns Hopkins, I had a whirlwind of a start to my career.
Now a certified strength & conditioning specialist with a kinesiology degree, I first called my old high school to see if there were any opportunities strength coaching. I ended up working with the football and track & field teams, which led to me teaching an evening fitness class for the community college that was held in the high school weightroom. That same year I took a part-time position as a senior fitness specialist at a retirement community and 6 months after that an opportunity arose for me to work with the Baltimore Ravens as a strength assistant. That same year, in 2007, I won the Maryland Strongest Man contest, taught my first kettlebell class at the park and we had our first child.
In the span of 18 months, I worked with every conceivable background; kids, adults, geriatrics, elite athletes, disabled, and of course, pregnant women. Those who I thought I most wanted to work with (athletes) I found weren’t as enjoyable to train as those who needed it most (senior citizens). I was fortunate that in those early years of my career I gained a perspective on strength training that I think few people understand until it’s too late.
I’ve seen the effects that strength training can have on people both good and bad. I’ve seen people age gracefully; live active and independent lives until the day they die because their exercise program kept their bodies strong and their minds sharp. I’ve also seen people beat their bodies up in the pursuit of strength; tear muscle from bone and blow out joints because competition has taken priority over health.
I’ve also seen what happens when you don’t strength train and that is a worse fate than the people who overdo it. Imagine being trapped in a body that doesn’t work the way it’s supposed to; to be held captive by low energy and be unable stand, walk or play with your grandchildren.
There is a not so fine line that separates too much exercise and not enough, but one thing is for certain is that strength cannot be separated from health. It is not possible to have one without the other.
What is the one thing that you hope for your unborn child? It is for them to be healthy.
Regardless of gender, as parents, we want healthy babies. It helps greatly when the mother is healthy and strong.
In this book, my wife has detailed her fitness journey through her pregnancies in a way that I couldn’t be more proud of her. This is a piece of work over 10 years in the making. I have learned more about what she went through for 5 children and 4 pregnancies than I ever knew.
Her memoirs offer a glimpse into her mind that I never understood until now. It’s interesting the different perspectives that we had during these major life events. If men are from Mars and women are from Venus, I feel like I’ve been to Venus and learned some of the language.
The fitness information contained in this book will benefit any woman; prenatal or postpartum, and the kettlebell will offer a lifetime of convenient use for those days that you don’t have the time or energy to get to the gym. It is our hope that you and your family grow strong with this book serving as a guide during this developmental time in your life.
In health and strength,
Dan Cenidoza


“This book has been a dream of mine for a few years now. When I was first pregnant and looking for advice on kettlebell training while pregnant, I could hardly find anything. I wanted other women to share the joy of kettlebells, to be confident in their training and know that exercise is great, especially when you’re pregnant.”

-Jessica Cenidoza



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"Jessica is an excellent patient to provide care for! She has an extensive amount of knowledge & experience in this area. It is motivating & encouraging to see how even a busy mom can continue to incorporate exercise & health into a busy schedule. This is a wonderful resource for pregnant women!"

- Joanne Lim, M.D
Obstetrician & Gynecologist

This book is great! Having 2 kids, both c-section, it helped me get back in shape. My doctor was surprised at how fast I was moving around after the birth of my second daughter. If I would have known about this with my first pregnancy, it would have made a world of difference in my recovery. This book is a great instructional tool. After reading this, I know I'm not alone with parenting, working out, and being a wife. Great read!!

- Tricia

"This is a great read and I have followed many of the suggestions/routines in here during my current pregnancy. I never really enjoyed any type of exercise before getting into Kettlebells and strength/conditioning training. I started Kettlebell classes about 1.5 years ago and really dove in about 9 months ago increasing my training to 3x per week. I am currently pregnant with twins but feel healthier and stronger than I did with my first singleton pregnancy. The testimonies and exercises in this book are 100% worth reading more about!"

- Dawn

"This is a great book full of incredible information that can really improve your pregnancy and postpartum recovery! I started doing kettlebell workouts about 9 months before my pregnancy and continued throughout the majority of my pregnancy. I always felt like I had s lot of energy while I was pregnant which I attribute to following the advice in this book. I highly recommend this book to anyone who wants to stay energized both during and after pregnancy!"

- Anne

"Jessica's conversational and down-to-earth writing style makes this a fun read, filled with real-life stories and advice (she's a mom to 5!). Her fitness and health expertise, combined with instructional pictures and specific exercise descriptions, will help any soon-to-be mom stay healthy and fit throughout her pregnancy and beyond."

- Tina

"Regular exercise means strong muscles and mobility. Everyone needs regular exercise. Kettle bells will keep you fit for all of life's challenges. This book will teach you to exercise with care. That will lead to a long, active life. Jessica's journey is a testament to healthy living. So, read on and go forth to exercise."

- Amazon Customer

Before I became a mom, I became a registered dietitian. When pursuing a career as such there is naturally an underlying interest in food and physical activity and how these elements can be manipulated in order to promote health. That interest sparked way before I picked my career choice. With this in my backbone and armed with a with a good and sound diet, I felt it was important to keep exercising while pregnant and I did keep it up with all my 3 pregnancies. My doctor would often compliment me when I came in for prenatal visits saying how I always seemed so full of energy and always had a smile while many of his other patients moaned and groaned. I have to contribute this to my continued activity. The doctor was very sparse with recommendations as far as how much and what type of exercise would be better and I was more or less left to finding these answers on my own. “As long as it doesn’t hurt” was his general response. I was searching for information, not only on how to go about but also if this was something that was considered safe and recommended.

Jessica’s book gave answers to questions I always had wanted to ask during my times of pregnancy and confirmed the appropriateness of my practices. She shares personal stories, which makes a great addition to the facts and shows that this is more about a  lifestyle than anything else. Her writing style shines with compassion and enthusiasm and it would have been so great to have had this book with me throughout my own journey of becoming a mom. We are all individuals and what works for some may not work for others but with the varieties and options as far as workouts that Jessica has included in the book, there is something for anyone looking to keep active before, during and after pregnancy no matter what your initial fitness level is. I guarantee she will inspire you to keep it up even long after pregnancies. What a great thing to pass down to your children."

- Asa K. House RD, LDN


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