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Fitness for Pregnancy and Beyond
By Janelle AhrensHealth & Fitness
Fitness for Pregnancy and Beyond episodes
- 74: Redefining your fitness goals as a mom!
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.
Chapters
00:00 Introduction to Matrescence and Its Significance
03:08 Personal Experience with Muscle Loss Postpartum
05:58 Redefining Fitness Goals for Moms
08:46 Debunking Myths You Don't Need to Listen to
12:00 Frequency and Intensity in Early Postpartum
14:44 Understanding Progressive Overload
18:08 Creating Feasible Fitness Routines for Moms
PODCAST ABOUT MATRESCENCE:
https://youtu.be/ek_cA66kXzk?si=8O8_LCrKu4vur1Yj
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/
19 min - 73: Pilates during pregnancy? Hear from Amanda Campbell, DPT!
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 Therapist
02:19 Pregnancy and the Shift in Fitness Approach
05:54 Discovering Pilates During Pregnancy
10:34 Launching Studio Six: A New Fitness Venture
17:19 Understanding Pilates: A Mindset Shift
19:27 Who Can Benefit from Pilates?
21:23 The Trendy Pilates World
23:22 Pilates and Pregnancy
26:50 Postpartum Pilates: Reconnecting with Your Core
30:52 Class Structures and Future Plans
Learn 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/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/
42 min - 72: Baby #4 is on the way; here's my honest thoughts!
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/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/
18 min - 71: Time management as a business-owner mom, & opening a second location!
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.
TIMESTAMPS
00:00 Time Management and Productivity Strategies
05:24 Evolving Business Dynamics and Team Support
14:12 Setting Boundaries for Mental Health
19:58 Navigating Physical Pain and Mental Health
22:55 Rebuilding Confidence in Physical Activity
27:40 Balancing Family and Business
28:39 The Journey to a New Location
39:31 Embracing Opportunities and Trusting the Process
Made Apparel Website: https://www.shopmadeapparel.com/
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.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/
53 min - 70: Building a buisness and having a baby; Brooke's first year of motherhood while opening Made
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 Scratch
04:43 Creative Founder Challenges
08:02 Pregnancy While Building a Business
10:55 The First Year Postpartum
13:48 Entrepreneurship as a Mom
24:43 Staying Creative in Motherhood
27:04 Work-Life Balance
29:28 Navigating Mom Guilt
35:23 Productivity of a working Mom
41:29 Building a Support Team
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/
53 min - 69: Maintaining Muscle Mass During Pregnancy
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.
TIMESTAMPS
00:00 Maintaining Muscle Mass During Pregnancy
02:49 The Importance of Protein Intake
06:10 Recovery and Hydration for Muscle Retention
08:53 Tracking Progress and Strength Maintenance
12:13 Mindset and Resilience in Fitness
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/
19 min - 68: Final Four to Fatherhood, and the power of taking risks!
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.
TIMESTAMPS
01:08 Biggest takeaways from the RISE Conference
14:10 Transitioning from sports to a career
20:03 Mindset shifts and betting on yourself!
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/
32 min - 67: Overcoming PCOS, Balancing Blood Sugar During Preconception, with NP, Shelby
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.
CHAPTERS
Chapters
00:00 Introduction to Blood Sugar Management
05:53 Understanding Insulin and Hormonal Health
11:45 The Importance of Nutrition in Blood Sugar Regulation
19:03 Preconception Health and Blood Sugar Balance
25:39 Exercise and Its Role in Blood Sugar Management
38:13 Encouragement for Women Preparing for Pregnancy
CONNECT WITH SHELBY: https://www.instagram.com/bewellwithshelby_/
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/
44 min - Behind the scenes of our life: from teacher to business owner, marriage, and what it's like to be in a Final Four
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/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/
35 min - 65: Top 5 Biggest Postpartum Core Mistakes
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 Recti
10:56 The Evolution of a Rehab Program
17:50 Core Rehab: The Foundation of Recovery
31:43 The Importance of Functional Strength
38:02 The Impact of Comparison on Postpartum Healing
42:42 Measuring Progress: Beyond the Scale
57:19 Embracing Grace: A Key to Postpartum Recovery
RESOURCES:
INSTAGRAM: https://www.instagram.com/mommytummyfix/
CAMILLE'S PODCAST: https://pod.link/1687539076SELF-ASSESSMENT FOR CORE SEPERATION: https://youtu.be/rwhi1GoloEU?si=_rIZ_lYSuvCaqs8W
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/
1 hr 3 min
About Fitness for Pregnancy and Beyond
From the publisher's feed
Fitness is undeniably a pillar of healthy living, and we can confidently say it has a positive impact on mothers and pregnant women. Join Pre and Postnatal Fitness Specialist, Janelle Ahrens, every Monday to chat in depth about exercising for pre-conception, pregnancy, and postpartum! If you desire to exercise confidently but find yourself skipping out because you don't want to do the wrong thing, or you simply don't know what to do, look no further! This podcast is for you!
APPLY FOR MY PREMIUM FITNESS FOR PREGNANCY PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
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