Fitness for Pregnancy and Beyond

Have you ever heard of the word matrescence? It's defined as: "the deep physical, emotional, and mental process of becoming a mother. Coined by anthropologist Dana Raphael in the 1970s, it is very similar to adolescence because it brings massive hormone shifts, body changes, and a brand-new identity."Today we explore how it impacts postpartum fitness goals. I share my personal experiences with this, practical advice, and mindset shifts you can make as a moms to redefine strength and wellness goals after childbirth.Chapters00:00 Introduction to Matrescence and Its Significance03:08 Personal Experience with Muscle Loss Postpartum05:58 Redefining Fitness Goals for Moms08:46 Debunking Myths You Don't Need to Listen to12:00 Frequency and Intensity in Early Postpartum14:44 Understanding Progressive Overload18:08 Creating Feasible Fitness Routines for MomsPODCAST ABOUT MATRESCENCE:https://youtu.be/ek_cA66kXzk?si=8O8_LCrKu4vur1YjPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Meet Amanda Campbell, Doctor of Physical Therapy!Today she shares her journey from college athlete to physical therapist, and now... pilates instructor! She is gearing up to open a studio, Studio 6 Pilates, here in Versailles, Ohio.She emphasizes the benefits of Pilates for pregnancy, postpartum, and lifelong fitness. Discover how Pilates can enhance core strength, support pregnancy, and improve overall well-being.00:00 From College Athlete to Physical Therapist02:19 Pregnancy and the Shift in Fitness Approach05:54 Discovering Pilates During Pregnancy10:34 Launching Studio Six: A New Fitness Venture17:19 Understanding Pilates: A Mindset Shift19:27 Who Can Benefit from Pilates?21:23 The Trendy Pilates World23:22 Pilates and Pregnancy26:50 Postpartum Pilates: Reconnecting with Your Core30:52 Class Structures and Future PlansLearn about Studio 6 Pilates, opening in Versailles, Ohio, here in the coming months:https://www.instagram.com/studio.6.pilates/PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

We have some exciting news! Baby #4 is on route! Here are my personal reflections on what the rest of 2026 will look like. I touch on the emotional & practical things about this pregnancy and my fitness / wellness goals time time around! Tune in!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

In this episode, Brooke Bader, founder of Made Apparel, shares her behind-the-scenes journey of balancing motherhood and entrepreneurship. From organizing her weekly routines to expanding with a second location, Brooke offers valuable insights into trusting God's plan, building a supportive team, and maintaining mental health while growing a business.TIMESTAMPS00:00 Time Management and Productivity Strategies05:24 Evolving Business Dynamics and Team Support14:12 Setting Boundaries for Mental Health19:58 Navigating Physical Pain and Mental Health22:55 Rebuilding Confidence in Physical Activity27:40 Balancing Family and Business28:39 The Journey to a New Location39:31 Embracing Opportunities and Trusting the ProcessMade Apparel Website: https://www.shopmadeapparel.com/Fitness for Pregnancy Program:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Part 1 of 2:In this inspiring episode, Brooke Bader shares her journey of building Made Apparel while balancing motherhood, pregnancy, and postpartum challenges. Discover how she navigates business growth, creative processes, and family life, offering valuable insights for mom entrepreneurs. Brooke is such an artist! You'll love listening to this episode!TIMESTAMPS:01:57 Starting Made from Scratch04:43 Creative Founder Challenges08:02 Pregnancy While Building a Business10:55 The First Year Postpartum13:48 Entrepreneurship as a Mom24:43 Staying Creative in Motherhood27:04 Work-Life Balance29:28 Navigating Mom Guilt35:23 Productivity of a working Mom41:29 Building a Support TeamPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we discuss how pregnant women can maintain and build muscle mass through strategic exercise and nutrition. We cover practical tips on resistance training, protein intake, recovery, and tracking progress during pregnancy.TIMESTAMPS00:00 Maintaining Muscle Mass During Pregnancy02:49 The Importance of Protein Intake06:10 Recovery and Hydration for Muscle Retention08:53 Tracking Progress and Strength Maintenance12:13 Mindset and Resilience in FitnessPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today is part 2/2 of interviewing Kyle, my hubby! We share personal stories, insights from the RISE conference, and experience on investing in yourself, overcoming fears, and transitioning careers. We explore the importance of taking risks, embracing failure, and the value of authentic connections, all while giving a behind-the-scenes look at our family life and growth journey.TIMESTAMPS01:08 Biggest takeaways from the RISE Conference14:10 Transitioning from sports to a career20:03 Mindset shifts and betting on yourself!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Shelby, a nurse turned functional medicine practitioner, shares her inspiring journey from PCOS diagnosis to managing blood sugar for optimal health and fertility. This episode covers practical nutritional strategies, the importance of muscle, exercise, and long-term health habits for women in preconception and beyond.CHAPTERSChapters00:00 Introduction to Blood Sugar Management05:53 Understanding Insulin and Hormonal Health11:45 The Importance of Nutrition in Blood Sugar Regulation19:03 Preconception Health and Blood Sugar Balance25:39 Exercise and Its Role in Blood Sugar Management38:13 Encouragement for Women Preparing for PregnancyCONNECT WITH SHELBY: https://www.instagram.com/bewellwithshelby_/PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today I invite my husband, Kyle, onto the podcast! We pressed record and asked each other questions!Part 1 of 2, Enjoy!!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Camille Beckstrand shares her personal journey with diastasis recti and postpartum core recovery, offering practical tips and a comprehensive approach to healing. Learn how to rebuild strength safely, avoid common mistakes, and embrace your unique postpartum journey.TIMESTAMPS:05:17 Understanding Diastasis Recti10:56 The Evolution of a Rehab Program17:50 Core Rehab: The Foundation of Recovery31:43 The Importance of Functional Strength38:02 The Impact of Comparison on Postpartum Healing42:42 Measuring Progress: Beyond the Scale57:19 Embracing Grace: A Key to Postpartum RecoveryRESOURCES:INSTAGRAM: https://www.instagram.com/mommytummyfix/CAMILLE'S PODCAST: https://pod.link/1687539076 SELF-ASSESSMENT FOR CORE SEPERATION: https://youtu.be/rwhi1GoloEU?si=_rIZ_lYSuvCaqs8WPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

In this episode, Ginny Noce, a registered nurse and functional medicine expert, shares insights on hormone health, cortisol, cycle tracking, insulin resistance, nutrition strategies for women trying to conceive, and practical tips for optimizing overall health. Perfect for women seeking science-backed guidance on fertility, hormone balance, and lifestyle adjustments.TIMESTAMPS:00:00 Introduction to Functional Nutrition for Women's Health05:28 Hormonal Testing and Client Protocols08:39 Nutrition and Lifestyle Adjustments14:36 Cycle Tracking and Its Importance17:48 Insulin Resistance and Weight Loss Strategies45:01 Detoxifying the Body: Nutritional Strategies56:22 Nutrition for Conception: Foods to Embrace and AvoidGINNY ON INSTAGRAM: https://www.instagram.com/thewomenshealthrn/GINNY'S WEBSITE - LEARN MOREPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Part two | What's Meg's favorite name for baby girl #3!? Listen to find out!! Grab a coffee and join us for a morning Mom chat!00:00 Favorite baby names!!04:44 Baby fever meter!?07:03 Balancing work life and mother09:38 The journey of growing your family!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingHot and Healthyish Instaggram:https://www.instagram.com/hotandhealthyish/Sustainable Fat Loss Solution (6 months 1:1 coaching):https://www.phasempowerment.com/thesustainablefatlosssolutionJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we pull the curtain back and chat over morning coffee! Get to know Lauren, Meg, and Janelle through mom chats we want to include you on! Check the timestamps below!00:00 Introduction and Podcast Goals05:59 Navigating Motherhood and Family Dynamics08:36 The Journey of Expanding Families11:52 Transitioning from One to Two Children14:53 Managing Household Responsibilities17:36 Laundry Systems and Household Management20:49 Building a New Home and Future Plans23:36 Will Meg Share Baby's Name? 26:50 Closing Thoughts and Future Podcast PlansHOT AND HEALTHYISH INSTAGRAM: https://www.instagram.com/hotandhealthyish/PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Meet Arie!! A mother x3, gym owner x3, and passionate strength coach for moms (with an emphasis on mental resiliency). Today we have an honest conversation about the unexpected sides of motherhood; navigating an unexpected Down syndrome diagnosis, shifting expectations, building resilience through healthy habits, and learning to embrace each child’s unique path. Arie shares her personal journey through grief, finding strength through hard seasons, and how preparation, fitness, and simple systems helped her stay steady. This conversation is a must listen! Motherhood doesn’t always unfold the way we imagined — but is still deeply meaningful and beautiful.ARIE ON INSTAGRAM: https://www.instagram.com/arie_abramouski/TIMESTAMPS00:00 Introduction to Arie's Journey01:23 The Birth of Shiloh and Initial Reactions05:46 Navigating the Diagnosis of Down Syndrome10:35 Finding Support and Perspective15:01 The Rewards of the Journey19:49 Understanding Down Syndrome and Heart Defects25:42 Reflections on Parenting and Acceptance30:37 Navigating Expectations: Grief and Growth in Motherhood34:38 The Importance of Habits: Resilience Through Challenges40:00 Systems for Success: Managing Overwhelm in MotherhoodPREGNANCY FITNESS MEMBERSHIP:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠

Today we dive into the critical role of fitness during pregnancy, particularly how it prepares women for labor and delivery. We talk about the science & cover practical exercises that can enhance strength, endurance, and flexibility, all of which contribute to a smoother labor experience.TIMESTAMPS00:00 Introduction to Fitness for Pregnancy01:27 The Importance of Training for Labor03:50 The Science Behind Movement and Labor08:03 Practical Exercises for Labor Preparation18:31 Staying Motivated During PregnancyPREGNANCY FITNESS PROGRAMYour weekly plan for fitness during pregnancy; strengthen your core and your body:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we dive into the complexities of weight loss while breastfeeding. Join this conversation addressing the myths surrounding breastfeeding and weight loss, emphasizing the importance of understanding calorie intake, body acceptance, and creating supportive routines. If you're here to focus on nourishing your body, setting realistic goals, and acknowledging the challenges of postpartum life, this episode is for you!0:00 Navigating Weight Loss During Breastfeeding04:16 Debunking Myths About Weight Loss and Milk Supply10:24 Understanding Caloric Needs and Body Fat Storage13:15 Hormonal Influences on Weight Loss17:02 Creating Sustainable Routines for SuccessPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

In this episode, I’m diving into one of the most common struggles for moms—the mom guilt that creeps in when we take time for ourselves to work out. I want to remind you that taking care of your body isn’t selfish—it’s powerful. When I move my body, I show up more energized, more patient, and more confident for my family. In this conversation, I’m sharing how to reframe that guilt, fit workouts into real-life mom schedules, and even include your kids in the fun. My goal is to help you see that your fitness journey is one of the best gifts you can give your family—because when you feel strong and healthy, everyone benefits.00:00 Reframing Mom Guilt02:56 The Importance of Self-Care for Moms06:14 Incorporating Kids into Workouts09:03 Time Management and Effective Workouts12:01 Conclusion and Encouragement for MomsPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we tackle the myths surrounding weightlifting during pregnancy. Join us as we explore expert insights, share real-life stories, and debunk misconceptions that have long surrounded this topic. See the listed myths in the timestamps below!TIMESTAMPS:0:00 - Introduction to Fitness for Pregnancy2:15 - Need Some Inspiration and Strength Gaining4:30 - Essential Mindset Shift During Pregnancy6:45 - Myth 1: Lifting Weights Will Hurt the Baby14:00 - Myth 2: You Can't Start Strength Training During Pregnancy20:00 - Myth 3: Core Work is Dangerous23:00 - Importance of Core Work and Exercises26:00 - Gaining Strength and Muscle Building Principles29:00 - Need a program to follow?PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we talk about safe movement during pregnancy, emphasizing the importance of breathing, control, and confidence in exercise. Let's dive into a five-question check-in to help you assess your workout safety and comfort. The conversation covers breathing techniques, the significance of stability, recognizing pain, and the importance of feeling good about workouts!TIME STAMPS:00:00 Introduction to Safe Movement in Pregnancy02:14 The Five Questions for Safe Exercise05:32 Breathing Techniques During Pregnancy08:26 Controlling Movement and Stability11:19 Recognizing Pain and Discomfort14:07 Confidence and Sustainability in WorkoutsPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Weight loss nutritionist for womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Let's begin with an update on my 5 month PP journey and then let me prove to you how 15 minutes of exercise can be worth your time (of course we include science!!), especially during the postpartum period. Leave feeling encouraged to start your 15 minute timer and gain some muscle mass as a postpartum momma!! TIMESTAMPS:01:00 Personal Postpartum Journey Update6:00 Day in the life as an entrepreneur mom9:58 Simple checklist items I use for fitness14:05 The Importance of 15 Minutes of Exercise18:01 How your metabolism is effected21:00 Impact of 15 minute workouts on stress26:30 Minimum amount of exercise to build musclePREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we chat about how to adjust workouts during pregnancy, particularly when experiencing exhaustion. We emphasize the importance of lowering workout intensity, setting focused goals, and a system you can use to determine workout readiness. Let's remove the guilt associated with rest and emphasize that pregnancy is a temporary season! Your goals are naturally different during this time!TIMESTAMPS0:00 Navigating Exhaustion During Pregnancy1:42 Lowering the intensity 4:39 Choosing a focused goal for the day6:34 Using a system to say "Yes/No I can/cannot workout right now"9:59 Mindset shifts: removing guilt in fitnessREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Are you under-eating during this early postpartum period? Today this episode is inspired by a wonderful client of mine! I thought her goals and story might resonate with you. Topics we address: the significance of understanding metabolism, the process of reverse dieting, and how to approach weight loss with confidence.TIMESTAMPS:Chapters00:00 Introduction and Podcasting Goals00:56 Sustainable Fat Loss Solution Program02:40 Understanding Under Eating and Weight Loss06:03 The Metabolism and Its Role in Weight Management09:45 The Process of Reverse Dieting13:30 Preparing for Sustainable Fat Loss16:46 Nutrition for Pregnant Women and ConclusionPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogramming1:1 NUTRITION AND FITNESS COACHING (POSTPARTUM):APPLICATIONJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠

Today we meet Sydney Warner, a postpartum nutritionist, focusing on the nutritional needs of mothers 6-12 months postpartum. We dive into proper nutrition for higher energy levels, strategies to avoid burnout, the impact of stress on health, and how to reframe your relationship with food. Sydney emphasizes the need for balance in macronutrients, the significance of regular meals, and the importance of self-compassion during the postpartum journey. Join us on this must-listen episode!MEET SYDNEY ON INSTA: CLICK HERESYDNEY’S WEBSITE: CLICK HERE  TIMESTAMPS:4:38 Nutritional Needs for Breastfeeding Moms9:37 Strategies for Nutrient Goals and Avoiding Burnout15:41 The Role of Caffeine and Stress Management21:01 Impact of Stress on Nutrition and Metabolism27:17 Navigating Postpartum Nutrition28:43 The Importance of Sleep for New Moms31:16 Recognizing Nutritional Needs35:23 Maintaining Nutrient Density38:16 Reframing Relationships with Food42:49 Adjusting Caloric Intake During WeaningSAVE 30% ON YOUR FITNESS FOR PREGNANCY MEMBERSHIP: CLICK HERE!Janelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Today we meet Arie Abramouski, a gym owner x3, mom of two (pregnant with her third!), and fellow women’s coach, helping build physically and mentally strong moms! Arie shares her experience with pregnancy, the significance of mental toughness, and the need for supportive systems with take-away tips for building your strongest self, mentally and physically, during this pregnancy.00:00 Meeting Arie!07:15 The Importance of Pelvic Floor Health13:17 Mental Toughness in Motherhood19:12 Finding Joy in the Chaos28:17 Mindset Shifts for Empowerment36:11 Running Home Like a Business43:31 Creating Supportive Systems48:48 Building Mental Toughness57:17 The Power of Mindset in Motherhood1:10 Resilience in the Journey of MotherhoodARIE'S SOCIAL:https://www.instagram.com/arie_abramouskiPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingYour host: Janelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Certified Nutritionist for womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Need a positive story to listen to! I have one to share ❤️ We welcomed our third baby into the world 2 weeks ago and here is where you can listen to her story!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Wondering what to do 37+ weeks pregnant to help your body prepare for labor? If so, this episode is for you! Today we discuss effective ways to physically prepare for labor, focusing on five key strategies: pelvic floor coordination, optimal fetal positioning, functional strength training, diaphragmatic breathing, and hip mobility. Each strategy is designed to help you prepare your body for the challenges of labor and delivery, emphasizing the significance of relaxation, strength, and proper breathing techniques.TIMESTAMPS:00:00 Preparing for Labor: A Personal Journey05:46 Pelvic Floor Relaxation9:11 Postures to Help with Baby’s Position 13:14 Functional Strength Training for Labor20:02 Diaphragmatic Breathing: Your Essential Tool25:17 Hip Mobility and Pelvic Alignment for Easier LaborPREGNANCY FITNESS PROGRAM 1:1 APPLICAITON:https://www.phasempowerment.com/pregnancyfitnessprogrammingFFP MONTHLY MEMBERSHIP:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment Website:  ⁠www.phasempowerment.com⁠Instagram:  ⁠https://www.instagram.com/janelle.fatlosscoach/Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠⁠https://www.phasempowerment.com/

Are you worried about gaining weight while you're pregnant? This listen is for you! I go over the details of WHAT your weight is representing and what GOOD GOALS are during this period. We chat about understanding body composition, focusing on health over weight, and setting realistic goals. Today I provide practical tips for maintaining a healthy lifestyle, including nutrition and exercise recommendations, particularly strength training, to support the health of you and your baby! 00:00 Introduction to Fitness for Pregnancy 03:20 Understanding Weight Gain During Pregnancy 10:09 The Importance of Body Composition 14:59 Health Over Weight: Redefining Pregnancy Goals 19:21 Nutrient Density and Meal Planning 24:37 Strength Training and Muscle Gain During Pregnancy 30:17 Practical Tips for a Healthy Pregnancy PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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.fatlosscoach/ Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ ⁠https://www.phasempowerment.com/

Have you ever wondered how to approach fitness during a preconception journey? Today we look at the balance between intensity and recovery, the significance of building a strong foundation for pregnancy, and the necessity of nourishing the body with the right foods. Let’s walk through measures of “I had a good workout for my health” and “that was too much”. Your ultimate goal is to set yourself up for pregnancy and postpartum success. Both for you and your child! Let’s dive in! TIMESTAMPS: 00:00 Introduction to Preconception Fitness 02:54 The Role of Fitness in Preconception 05:49 Balancing Intensity and Recovery 12:07 Building a Strong Foundation for Pregnancy 18:45 Nourishing Your Body for Exercise and Fertility 25:04 Listening to Your Body and Modifying Workouts PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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.fatlosscoach/ Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ ⁠https://www.phasempowerment.com/

Are you ready to conquer the first part of 2025!? YESSSS you are! Here are 5 things that you can do to set yourself up for healthy-habit success. I touch on setting measurable goals for the new year, incorporating daily movement, continuous learning, honoring your current life stage, and the importance of seeing your goals written on paper. Stay tuned at the end for some listed out, actionable steps! TIMESTAMPS: 00:00 My 2024 in Review 03:46 Setting Goals for the New Year 10:50 Creating Measurable Goals 12:18 The Importance of Daily Movement 14:15 10 Minutes of Learning 16:11 Honoring Your Season of Life 19:33 Action Steps for a Successful Year PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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.fatlosscoach/ Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠

Confidently learn how to adjust workouts during the third trimester of pregnancy, focusing on comfort, safety, and labor preparation. Today we chat about the importance of modifying exercises, listening to your body, and maintaining a consistent fitness routine to prepare for labor and delivery. Janelle provides practical tips, sample workouts, and insights on how to stay active while ensuring safety and comfort during this crucial stage of pregnancy. TIMESTAMPS: 00:00 Introduction to Trimester Three Workouts 03:22 Adapting Workouts for Comfort and Safety 10:34 Key Considerations for Trimester Three 14:41 Best Types of Workouts for Trimester Three 24:24 Listening to Your Body and Adjusting Intensity 28:43 Staying Active for Labor Preparation 32:07 Sample Workouts for Trimester Three PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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.fatlosscoach/ Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ ⁠https://www.phasempowerment.com/

Measuring workout intensity while pregnant can be challenging. You want to stay safe but also have a good workout. Today I walk you through how to have confidence in your workout intensity. We address common concerns, and I debunk common misconceptions. Take a listen and learn about how to prioritize consistency over intensity, the role of The Talk Test, and how to confidently say “I had a good workout”. TIMESTAMPS: 00:00 Introduction to Fitness During Pregnancy 03:18 Defining a Good Workout in Pregnancy 16:31 Monitoring Heart Rate and Workout Intensity 22:13 Soreness and Workout Effectiveness 27:23 Running vs. Strength Training During Pregnancy 31:41 Getting Back into Fitness After a Break PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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.fatlosscoach/⁠  Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ ⁠https://www.phasempowerment.com/

Learn about The Fitness for Pregnancy Program: https://forms.gle/FivcQr5qZbZvN8An9 Connect with Janelle on Instagram:https://www.instagram.com/janelle.fatlosscoach/ Today we chat about the significance of core engagement during pregnancy, emphasizing its impact on overall health, labor, and postpartum recovery. We touch on the four key muscles involved in core engagement, identify safe exercise guidelines, and outline practical exercises to strengthen the core. Save this one or share it with a friend! TIMESTAMPS: 00:00 Introduction to Core Engagement During Pregnancy 10:33 Understanding Core Muscles 18:12 Safe Core Engagement: Do's and Don'ts 30:01 Exercises for Core Engagement 37:14 Key Takeaways and Conclusion THE FITNESS FOR PREGNANCY PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Today Brigid, Founder of Loreto Wellness, shares her expertise in restoring emotional and physical confidence for women recovering from traumatic birth experiences. Today we emphasize the need for realistic expectations during postpartum recovery and the significance of community support in navigating motherhood. The conversation highlights various strategies for emotional healing, self-care, and the importance of recognizing one's strength and worth as a mother. Can’t wait for you to tune in! TIMESTAMPS: 00:00 Meeting Brigid, Hearing Her Story 07:31 Coaching Women Through Birth Trauma 11:40 The Emotional Journey of Recovery 16:48 Building Self-Confidence After Birth Trauma 27:50 Setting Realistic Expectations for Recovery 35:14 Reframing Comparisons and Mindsets 42:02 Self-Care Strategies for Moms 52:56 Nutrition's Role in Postpartum Recovery 58:26 Advice for Moms After Traumatic Births WHERE TO FIND BRIGID: Instagram: https://www.instagram.com/loretowellness/ Brigid’s Website: https://www.loretowellness.com PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Today I share my personal journey through my 3 years of motherhood, discussing my experiences transitioning from having no children to now being pregnant with our third! I reflect on the emotional challenges, the evolution of my parenting style, and the joys and difficulties of each stage of motherhood. You are not along on this journey! "Life is full of changes, and that's a beautiful thing." TIMESTAMPS: 00:00 Introduction and Podcast Highlights 01:50 Personal Journey: From Zero to Three Kids 11:06 The Transition from One to Two Children 19:41 Preparing for Baby Number Three PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Today we welcome Claire Kleinhenz, an International Board Certified Lactation Consultant, on a Q&A style episode, as she shares her expertise on breastfeeding, lactation challenges, and the importance of nutrition for new mothers. The discussion covers various topics including prenatal education, the significance of understanding possible food intolerances, effective weaning strategies, and the role of pumping in managing milk supply. Claire emphasizes the need for personalized support and the importance of trusting one's intuition as a mother. The conversation concludes with resources for new moms seeking help with breastfeeding and lactation. TIMESTAMPS: 00:00 Introduction to Lactation Consulting 02:03 The Role of a Lactation Consultant, Meeting Claire 08:55 Breastfeeding Techniques and Tips 20:43 Understanding Food Intolerances 32:30 Weaning a One-Year-Old 38:05 Increasing Pumping Volume 50:21 Tongue and Lip Ties 57:44 Eating and Hunger Signals 1:01:45 Milk Supply and Time at the Breast CONNECT WITH CLAIRE: Instagram: https://www.instagram.com/loreto.lactation/ Email: [email protected] FREE lactation coverage with insurance: PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

In today's episode, Janelle Ahrens and Dr. Trina Winner discuss the critical role of prenatal nutrition for mothers and their babies. They explore the foundations of balanced eating during pregnancy, essential nutrients needed, and practical advice on foods to include and avoid. The conversation emphasizes the importance of individualized nutrition plans and the long-term benefits of proper nourishment for both maternal and child health. TIMESTAMPS: 00:00 Introduction to Dr. Trina Winner 07:00 Foundations of Prenatal Nutrition 09:51 Importance of Nutrition for Mom and Baby 22:12 Essential Nutrients for Pregnancy 40:03 Foods to Include and Avoid 52:10 Gold Standard Practices for Prenatal Nutrition WHERE YOU CAN FIND TRINA: Instagram: https://www.instagram.com/dr.trinawinnerdpt/ Facebook: https://www.facebook.com/winningedgept Send her a message on any platform to learn more about her services in relation to women's health, pregnancy, or postpartum recovery. PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Hear from our guest, Dr. Kayla Borchers, as she discusses diastasis recti, a common condition affecting many women during and after pregnancy. We explore what diastasis recti is, its symptoms, and the importance of pelvic floor therapy. Dr. Borchers emphasizes the significance of individualized exercise during pregnancy and postpartum recovery, highlighting the role of breath work and core engagement. Today we empower you with knowledge and practical strategies to manage diastasis recti effectively, ensuring a healthier pregnancy and postpartum experience. TIMSTAMPS: 00:00 Introduction to Dr. Kayla dnd DR! 04:03 Understanding Diastasis Recti 09:06 Symptoms and Diagnosis of Diastasis Recti 15:40 The Importance of Pelvic Floor Therapy 22:04 Exercise Considerations During Pregnancy 37:30 Postpartum Recovery and Core Engagement CONNECT WITH KAYLA: You can connect with Dr. Kayla on Instagram @drkaylaborchers and claim your free preconception, pregnancy or postpartum guide at drkaylaborchers.com/resources. All programs and 1:1 care services can also be found on her website, drkaylaborchers.com PREGNANCY FITNESS PROGRAM by Janelle Ahrens: https://www.phasempowerment.com/pregnancyfitnessprogramming Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Women's Fat Loss specialist + Personal Trainer, Resistance Training and Muscle Growth + 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 ⁠https://www.phasempowerment.com/

Trimester one comes with its own glories ;) The sickness, exhaustion, and unknowns can make this time challenging. During today’s episode I wanted to provide you context on what it means to set good, realistic goals during a period that feels really difficult to be yourself. We chat about what practical strategies you can use to make exercise feel more manageable, what matters and what doesn’t, and how you can keep movement a habit! TIME STAMPS: 00:00 Introduction and Personal Update 01:54 Motivation During First Trimester 05:17 Embracing Changes in Trimester One 14:00 Setting Realistic Goals 20:14 Understanding What is Worth Your Time 25:31 Mindset Blockers and Overcoming Challenges 33:23 Conclusion and Encouragement PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Do you need some support, ideas, or strategies on meal prepping, especially for when the baby arrives? If so, this episode is for you! Today we dive into 4 tips that will help you prepare and navigate postpartum meal prep with confidence. TOPICS AND TIME STAMPS: 00:00 Introduction and Personal Update 04:23 Preparation Before Baby Arrives 18:46 Meal Prep Strategies During Postpartum 30:56 Adjusting to New Routines with Baby 43:27 Long-Term Strategies for Meal Prep Success PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Your personal trainer IS awesome, but they don't actually know how to help you to the BEST of their ability during your pregnancy. I speak from personal experience! Fitness for pregnancy comes with a specific way of training with considerations to make. In this episode we dive into what your personal trainer IS A MASTER AT, and what things they are not educated on in regards to fitness for pregnancy. TIME STAMPS: 00:00 Introduction and Episode Topic 07:12 What Personal Trainers ARE Experts In 11:48 Understanding the Changes in a Woman's Body During Pregnancy 21:28 Core and Pelvic Floor Considerations 24:44 Modifications for Safe and Effective Workouts 28:09 Posture, Breathing, and Lifting Techniques PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Women in early postpartum often feel a lack of energy and overwhelm with trying to eat healthy. Let’s change that! Nutrition plays a major role in how postpartum women feel and perform every single day. In this episode I highlight 5 REALLY IMPORTANT considerations to make to help with energy, blood sugar balance, milk supply, and confidence in eating. 00:00 Introduction and Overview of Episode 06:15: Prioritizing Protein for Healing and Energy 13:28: Staying Hydrated to Support Milk Production and Overall Health 17:50: Incorporating Nutrient-Dense Foods for Recovery and Vitality 21:44: Managing Blood Sugar Levels for Stable Energy and Mood 29:31: Listening to Your Body and Honoring Hunger Cues LINKS REFERRED TO IN THE EPISODE: Juice Plus (Prenatal and Daily Vitamins): https://janelleahrens.juiceplus.com/us/en⁠ Lily Nichols Prenatal Nutrition: https://lilynicholsrdn.com Janelle’s Instagram: https://www.instagram.com/janelle.fatlosscoach/ Lactation Mentor Instagram: https://www.instagram.com/thelactationmentor/ Ultima Replenisher: https://www.ultimareplenisher.com PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Do you ever wonder if you're safe to use the barbell during pregnancy? Then take a listen to this episode!! Janelle breaks down benefits of the barbell and important considerations to make when performing the deadlift, back squat, and chest press. She helps you identify whether or not you'd be comfortable using the barbell during pregnancy. TIMESTAMPS: 00:00 Introduction: Using the Barbell During Pregnancy 02:23 Benefits of Using the Barbell 07:08 Safe Scenarios for Using the Barbell 10:51 Important Considerations for the Squat, Deadlift, and Chest Press 15:04 Adjusting Goals and Weight During Pregnancy 21:42 Using an Incline for the Chest Press 27:19 Personal Experience and Testimonial PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Join Janelle in this episode as she discusses creating a home workout routine as a pregnant woman, especially if you have kids. She covers topics such as setting up a space for workouts, what pieces of equipment to buy, understanding safety, and setting realistic goals. Janelle also discusses how to listen to your body, knowing your limits, and fueling your body properly before workouts to support overall workout effectiveness. Chapters 00:00 Intro!! What to expect from today's episode 02:22 Setting up an effective workout space 09:51 Workout GOALS and FREQUENCY 20:10 Three tips for keeping your workouts safe PREGNANCY FITNESS PROGRAM 1:1 COACHING APPLICATION: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

In this episode, I share with you a step-by-step fitness plan for moms 3 to 12 months postpartum. I emphasize the importance of starting slow and gradually increasing the intensity and duration of workouts while including resistance training, stability exercises, and cardio intervals into your routine. Learn how to apply progressive overload and set strength training goals. The episode provides guidance for moms at different stages of their postpartum journey and encourages them to listen to their bodies and prioritize self-care! JOIN ME! "It's not the 'new you', period. It's a beautiful new you, and who you were before you got pregnant... it's possible to return to that version of you again." "Rest reassured, that (feeling physically weak) is normal and expected right after you give birth." "Literally, two weeks of consistent strength training can already have you feeling different." TIMESTAMPS: 4:42 - Reintroducing Moderate Exercise (Months 3-4) 11:12 - Gradual Increase in Intensity and Establishing a Routine (Months 5-6) 16:14 - Building Strength and Conditioning (Months 7-9) 23:27 - Advanced Training and Routine (Months 10-12) PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

Summary In this episode, Janelle discusses the importance of phytonutrients and antioxidants for overall health, particularly during pregnancy. She explains what phytonutrients are and how they protect the body at a cellular level. She emphasizes the role of phytonutrients in promoting a healthy diet and preventing disease. Finally, she ties the discussion into pregnancy and introduces Juice Plus as a supplement option. Takeaways Phytonutrients are bioactive compounds found in plant foods that strengthen the plant's immune system and protect against environmental stressors. Polyphenols are a type of phytonutrient that act as antioxidants, protecting the body against oxidative stress and reducing the risk of chronic diseases. Eating a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes is the best way to consume phytonutrients and polyphenols. Antioxidants are substances that help protect the body from free radicals and oxidative stress, and can be found in fresh fruits and vegetables. Chapters 00:00 Introduction and Life Update 1:52 Inspiration for the Episode 3:20 What are Phytonutrients? 6:03 Polyphenols and Bioavailability 7:27 Types and Sources of Polyphenols 11:19 Phytonutrients 13:24 Types of Polyphenols 15:28 Phytonutrients 19:24 Antioxidants 21:46 Eating a Variety of Fruits and Vegetables 22:39 Vitamin E and Minerals 23:08 Tying it into Pregnancy and Juice Plus PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming 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 ⁠https://www.phasempowerment.com/

In this episode, Janelle discusses how to incorporate kids into workout routines. She provides 10 practical tips split into indoor and outdoor categories. The indoor tips include setting up a designated workout space, including the kids in bodyweight workouts, using stairs for resistance training, playing music, and committing to 15 minutes of exercise. The outdoor tips include stroller walks to the park, doing circuits at the park, going on nature hikes, and including bike rides. Janelle emphasizes the importance of including strength training in addition to walking and shares a testimonial from a mom who achieved success in her fitness journey. Set up a designated workout space in your home that is easily accessible for your kids. Include your kids in bodyweight workouts and choose strength-focused exercises. Utilize stairs for resistance training and incorporate music to make workouts more enjoyable. Take advantage of outdoor activities like stroller walks, circuits at the park, nature hikes, and bike rides. Include strength training in addition to walking for optimal fat loss and overall health. 00:00 Introduction 01:26 Indoor Workout Ideas 09:23 Outdoor Workout Ideas 24:20 Including Strength Training 26:18 Testimonial 29:28 Programs Offered 30:24 Conclusion PREGNANCY FITNESS PROGRAM APPLICATION: ⁠https://forms.gle/FivcQr5qZbZvN8An9⁠ ** We start APRIL 22ND! 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 ⁠⁠https://www.phasempowerment.com/⁠

Navigating postpartum fitness can feel like a journey through uncharted territory, but understanding the right approach can make all the difference. This episode delves into the vital first steps for postpartum exercise, focusing on the power of breathwork, the importance of setting realistic goals, and mastering the basics of safe, post-baby workouts. We offer guidance and practical tips to help new mothers embrace their postpartum fitness journey with confidence, patience, and knowledge, ensuring a safe and effective return to exercise. PREGNANCY FITNESS PROGRAM APPLICATION: ⁠https://forms.gle/FivcQr5qZbZvN8An9⁠ ** We start Feb 12th! Timestamps: 00:01 - Introduction to postpartum exercise essentials. 02:23 - Emphasizing breathwork as a cornerstone of recovery. 07:01 - Fundamentals of postpartum exercise. 09:22 - Integrating breath with movement. 14:00 - The importance of realistic goal setting. 18:42 - Encouraging closing remarks for new mothers. 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 ⁠https://www.phasempowerment.com/

In this episode, I dive deep into my personal experience stepping into motherhood for the first time. I talk about the unexpected challenges and the profound joy it brings, reminding myself and others that "you are where you're at because you were made to be there." For all the new moms out there, this is your go-to for feeling understood, encouraged, and part of a larger community. Let my journey through adjustment, love, and finding resilience be the encouragement you need as you embark on this incredible path of motherhood. Timestamps: 00:00 - Personal experiences transitioning to motherhood 04:48 - Realities and surprises of early parenting 09:33 - Embracing motherhood's demands and joys 16:15 - Breastfeeding challenges and social media's impact 24:38 - Positive mindset and meal prep strategies 31:02 - Postpartum nutrition and fitness tips 35:46 - Finding community and integrating fitness into daily life PREGNANCY FITNESS PROGRAM APPLICATION: https://forms.gle/FivcQr5qZbZvN8An9 ** We start Feb 12th! 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 ⁠https://www.phasempowerment.com/

In this episode of "Fitness for Pregnancy and Beyond," we explore essential preconception care focusing on nutrition and fitness. We discuss the importance of a nutrient-rich diet, finding a healthy weight, and effective stress-reduction strategies for prospective moms. The episode also emphasizes the significance of consistent exercise and hydration, and the impact of limiting harmful substances like alcohol. This insightful guide is perfect for those preparing for pregnancy, offering practical tips and expert advice. Timestamps: Nutrient Rich Diet: 00:00 Finding Your Healthy Weight: 09:19 Practicing Less-Stress Strategies: 16:30 Consistent Exercise: 21:19 Staying Hydrated: 23:45 Limiting Harmful Substances: 28:33 PREGNANCY FITNESS PROGRAM APPLICATION: https://forms.gle/FivcQr5qZbZvN8An9 ** We start Feb 12th! 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 ⁠https://www.phasempowerment.com/

In this episode, Janelle delves into the journey of returning to fitness after having children, emphasizing the importance of understanding one’s postpartum body, setting realistic fitness goals, and selecting appropriate exercises. She offers practical advice for starting with foundational movements, especially focusing on the core and pelvic floor, and discusses the significance of strength training and cardiovascular health. Janelle provides motivational strategies for maintaining consistency in fitness routines and overcoming the inevitable challenges that arise. This episode is a comprehensive guide for any mother looking to embark on or continue their fitness journey postpartum. COACHING APPLICATION FOR PREGNANCY PROGRAM: https://forms.gle/FivcQr5qZbZvN8An9 Show Notes [00:00] - Introduction: Host Janelle shares her personal setting and introduces the episode's theme: getting back into fitness postpartum. [02:22] - Understanding Your Postpartum Body: Discussion on physical and hormonal changes postpartum, and the importance of recognizing these changes in relation to fitness. [04:44] - Core and Pelvic Floor Focus: Emphasis on the importance of core engagement and pelvic floor awareness, with practical advice on starting with diaphragmatic breathing. [07:43] - The Foundation of Postpartum Fitness: Janelle stresses the importance of foundational movements and addressing core and pelvic floor concerns before advancing in fitness routines. [10:05] - Setting Achievable Fitness Goals: Tips on setting realistic fitness goals postpartum, incorporating full body workouts, and the benefits of strength training. [14:48] - Importance of Consistency and Adjusting Goals: Discussion on the significance of consistent workouts and the flexibility to adjust fitness goals as needed. [17:12] - Safe and Effective Postpartum Workouts: Guidance on selecting safe postpartum exercises, including strength training, cardio, and rehabilitative exercises. [23:08] - Cardiovascular Health and Running Tips: Advice on cardiovascular exercises postpartum, with specific tips for those interested in running. [25:30] - Strength Training and Rehabilitation: Detailed recommendations for strength training exercises and the importance of rehabilitative exercises for postpartum fitness. [30:17] - Maintaining Motivation and Overcoming Challenges: Strategies for staying motivated and disciplined in your fitness journey, along with dealing with unpredictable challenges. [32:40] - Conclusion and Encouragement: Final thoughts on the importance of good habits for long-term health, and an invitation to connect with Janelle for support. *** 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 ⁠https://www.phasempowerment.com/