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/

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/

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/

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/

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/

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/

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/

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/

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/

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/1687539076 

SELF-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/