07: Healthy weight loss while breastfeeding; first 12 months PP

In today’s episode we talk all about navigating weight loss while breastfeeding for the first year of your baby’s life. Each stage of your postpartum journey will come with different considerations to make while focusing on weight loss. We split the first year up into 3 cateogries: 0-2 months postpartum 2-6 months postpatrum 6-12 months postpartum APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ MONTHS 0-2 0:00 - 1:42 - Introduction 1:43 -  Your belly, body, and uterus from birth until about 6 or 8 weeks postpartum 5:59 -  Prioritizing rest during the first 6-8 weeks; loving on and feeding your baby 7:39 -  Calorie demands in the fresh postpartum season, lowdown on macros 12:04 -  Buying food in bulk, navigating convenience and healthy eating 14:30 - Drinking enough water!!! Tips on drinking more water 15:45 -  Dairy!! Drink the raw, real milk from goats or grass fed cows MONTHS 2-6  18:44 -  Milk supply and weight loss, eating enough food still! Your milk supply is sensitive 21:17 - Getting back into a movement routine after having a baby 23:33 -  Tips on getting back into a movement routine right after you’re cleared for exercise 25:41 -  Movement decreasing  your milk supply? 26:41 -  Losing 1 pound per week, looking at numbers 27:56 -  What does it mean for your body to be in a “happy place” after postpartum 29:33 -  For the first 6 months healing your body and feeding your baby are your number one goals 30:27 -  Don’t give into the “fat loss” pills, picture yourself in 5 years after your baby is born, who do you want to be? 32:28 -  Following a plan to establish your nutrition and fitness routines 6 - 12 MONTHS  32:59 -  Where your breatfeeding journey might be between 6 and 12 months 33:46 -  Potentially having more weight to lose around the 1 year mark, possible reasons for weight retention 35:34 -  Gaining weight during pregnancy and having a hard time getting back into an exercise routine; your goals ARE possible! 37:04 -  Challenging yourself more in the workout space!! 38:28 -  Understanding there is a HUGE emphasis of core rehab after having a baby, notes on pelvic floor dysfunction 39:49 -  My experience with having SPD Pain, seeking a pelvic floor physical therapist 41:06 -  Your brestfeeding journey is yours!!!  **** Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Nutritionist for busy women PHASEmpowerment Website:  ⁠www.phasempowerment.com⁠ Instagram:  ⁠https://www.instagram.com/janelle.ahrens/⁠  Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠ Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠ ⁠https://www.phasempowerment.com/