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25: Get back into fitness after having your baby(ies)!
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/
View all episodes
By Janelle AhrensIn 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/