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 Update

6:00 Day in the life as an entrepreneur mom

9:58 Simple checklist items I use for fitness

14:05 The Importance of 15 Minutes of Exercise

18:01 How your metabolism is effected

21:00 Impact of 15 minute workouts on stress

26:30 Minimum amount of exercise to build muscle

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/

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!

TIMESTAMPS

0:00 Navigating Exhaustion During Pregnancy

1:42 Lowering the intensity

4:39 Choosing a focused goal for the day

6:34 Using a system to say "Yes/No I can/cannot workout right now"

9:59 Mindset shifts: removing guilt in fitness

REGNANCY 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 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:

Chapters

00:00 Introduction and Podcasting Goals

00:56 Sustainable Fat Loss Solution Program

02:40 Understanding Under Eating and Weight Loss

06:03 The Metabolism and Its Role in Weight Management

09:45 The Process of Reverse Dieting

13:30 Preparing for Sustainable Fat Loss

16:46 Nutrition for Pregnant Women and Conclusion

PREGNANCY FITNESS PROGRAM:

https://www.phasempowerment.com/pregnancyfitnessprogramming

1:1 NUTRITION AND FITNESS COACHING (POSTPARTUM):

APPLICATION

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

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 HERE

SYDNEY’S WEBSITE: CLICK HERE 

TIMESTAMPS:

4:38 Nutritional Needs for Breastfeeding Moms

9:37 Strategies for Nutrient Goals and Avoiding Burnout

15:41 The Role of Caffeine and Stress Management

21:01 Impact of Stress on Nutrition and Metabolism

27:17 Navigating Postpartum Nutrition

28:43 The Importance of Sleep for New Moms

31:16 Recognizing Nutritional Needs

35:23 Maintaining Nutrient Density

38:16 Reframing Relationships with Food

42:49 Adjusting Caloric Intake During Weaning

SAVE 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 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/

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 Health

13:17 Mental Toughness in Motherhood

19:12 Finding Joy in the Chaos

28:17 Mindset Shifts for Empowerment

36:11 Running Home Like a Business

43:31 Creating Supportive Systems

48:48 Building Mental Toughness

57:17 The Power of Mindset in Motherhood

1:10 Resilience in the Journey of Motherhood

ARIE'S SOCIAL:

https://www.instagram.com/arie_abramouski

PREGNANCY FITNESS PROGRAM:

https://www.phasempowerment.com/pregnancyfitnessprogramming

Your host: Janelle Ahrens

+ Certified Pre and Postnatal Fitness Specialist

+ Fat loss specialist

+ Personal trainer

+ Certified Nutritionist for 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/

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/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/

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 Journey

05:46 Pelvic Floor Relaxation

9:11 Postures to Help with Baby’s Position 

13:14 Functional Strength Training for Labor

20:02 Diaphragmatic Breathing: Your Essential Tool

25:17 Hip Mobility and Pelvic Alignment for Easier Labor

PREGNANCY FITNESS PROGRAM 1:1 APPLICAITON:

https://www.phasempowerment.com/pregnancyfitnessprogramming

FFP MONTHLY MEMBERSHIP:

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 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