Fitness for Pregnancy and Beyond

31: Step by Step Roadmap for Moms 3-12 Months Postpartum

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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/

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    Fitness for Pregnancy and BeyondBy Janelle Ahrens