In this episode, Ginny Noce, a registered nurse and functional medicine expert, shares insights on hormone health, cortisol, cycle tracking, insulin resistance, nutrition strategies for women trying to conceive, and practical tips for optimizing overall health. Perfect for women seeking science-backed guidance on fertility, hormone balance, and lifestyle adjustments.

TIMESTAMPS:

00:00 Introduction to Functional Nutrition for Women's Health

05:28 Hormonal Testing and Client Protocols

08:39 Nutrition and Lifestyle Adjustments

14:36 Cycle Tracking and Its Importance

17:48 Insulin Resistance and Weight Loss Strategies

45:01 Detoxifying the Body: Nutritional Strategies

56:22 Nutrition for Conception: Foods to Embrace and Avoid

GINNY ON INSTAGRAM: https://www.instagram.com/thewomenshealthrn/

GINNY'S WEBSITE - LEARN MORE

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/

Part two | What's Meg's favorite name for baby girl #3!? Listen to find out!! Grab a coffee and join us for a morning Mom chat!

00:00 Favorite baby names!!

04:44 Baby fever meter!?

07:03 Balancing work life and mother

09:38 The journey of growing your family!

PREGNANCY FITNESS PROGRAM:

https://www.phasempowerment.com/pregnancyfitnessprogramming

Hot and Healthyish Instaggram:

https://www.instagram.com/hotandhealthyish/

Sustainable Fat Loss Solution (6 months 1:1 coaching):

https://www.phasempowerment.com/thesustainablefatlosssolution

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 pull the curtain back and chat over morning coffee! Get to know Lauren, Meg, and Janelle through mom chats we want to include you on! Check the timestamps below!

00:00 Introduction and Podcast Goals

05:59 Navigating Motherhood and Family Dynamics

08:36 The Journey of Expanding Families

11:52 Transitioning from One to Two Children

14:53 Managing Household Responsibilities

17:36 Laundry Systems and Household Management

20:49 Building a New Home and Future Plans

23:36 Will Meg Share Baby's Name?

26:50 Closing Thoughts and Future Podcast Plans

HOT AND HEALTHYISH INSTAGRAM:

https://www.instagram.com/hotandhealthyish/

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 Arie!! A mother x3, gym owner x3, and passionate strength coach for moms (with an emphasis on mental resiliency). Today we have an honest conversation about the unexpected sides of motherhood; navigating an unexpected Down syndrome diagnosis, shifting expectations, building resilience through healthy habits, and learning to embrace each child’s unique path. Arie shares her personal journey through grief, finding strength through hard seasons, and how preparation, fitness, and simple systems helped her stay steady. This conversation is a must listen! Motherhood doesn’t always unfold the way we imagined — but is still deeply meaningful and beautiful.

ARIE ON INSTAGRAM: https://www.instagram.com/arie_abramouski/

TIMESTAMPS

00:00 Introduction to Arie's Journey

01:23 The Birth of Shiloh and Initial Reactions

05:46 Navigating the Diagnosis of Down Syndrome

10:35 Finding Support and Perspective

15:01 The Rewards of the Journey

19:49 Understanding Down Syndrome and Heart Defects

25:42 Reflections on Parenting and Acceptance

30:37 Navigating Expectations: Grief and Growth in Motherhood

34:38 The Importance of Habits: Resilience Through Challenges

40:00 Systems for Success: Managing Overwhelm in Motherhood

PREGNANCY FITNESS 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

Today we dive into the critical role of fitness during pregnancy, particularly how it prepares women for labor and delivery. We talk about the science & cover practical exercises that can enhance strength, endurance, and flexibility, all of which contribute to a smoother labor experience.

TIMESTAMPS

00:00 Introduction to Fitness for Pregnancy

01:27 The Importance of Training for Labor

03:50 The Science Behind Movement and Labor

08:03 Practical Exercises for Labor Preparation

18:31 Staying Motivated During Pregnancy

PREGNANCY FITNESS PROGRAM

Your weekly plan for fitness during pregnancy; strengthen your core and your body:

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 dive into the complexities of weight loss while breastfeeding. Join this conversation addressing the myths surrounding breastfeeding and weight loss, emphasizing the importance of understanding calorie intake, body acceptance, and creating supportive routines. If you're here to focus on nourishing your body, setting realistic goals, and acknowledging the challenges of postpartum life, this episode is for you!

0:00 Navigating Weight Loss During Breastfeeding

04:16 Debunking Myths About Weight Loss and Milk Supply

10:24 Understanding Caloric Needs and Body Fat Storage

13:15 Hormonal Influences on Weight Loss

17:02 Creating Sustainable Routines for Success

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, I’m diving into one of the most common struggles for moms—the mom guilt that creeps in when we take time for ourselves to work out. I want to remind you that taking care of your body isn’t selfish—it’s powerful. When I move my body, I show up more energized, more patient, and more confident for my family. In this conversation, I’m sharing how to reframe that guilt, fit workouts into real-life mom schedules, and even include your kids in the fun. My goal is to help you see that your fitness journey is one of the best gifts you can give your family—because when you feel strong and healthy, everyone benefits.

00:00 Reframing Mom Guilt

02:56 The Importance of Self-Care for Moms

06:14 Incorporating Kids into Workouts

09:03 Time Management and Effective Workouts

12:01 Conclusion and Encouragement for Moms

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 tackle the myths surrounding weightlifting during pregnancy. Join us as we explore expert insights, share real-life stories, and debunk misconceptions that have long surrounded this topic. See the listed myths in the timestamps below!

TIMESTAMPS:

0:00 - Introduction to Fitness for Pregnancy

2:15 - Need Some Inspiration and Strength Gaining

4:30 - Essential Mindset Shift During Pregnancy

6:45 - Myth 1: Lifting Weights Will Hurt the Baby

14:00 - Myth 2: You Can't Start Strength Training During Pregnancy

20:00 - Myth 3: Core Work is Dangerous

23:00 - Importance of Core Work and Exercises

26:00 - Gaining Strength and Muscle Building Principles

29:00 - Need a program to follow?

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 talk about safe movement during pregnancy, emphasizing the importance of breathing, control, and confidence in exercise. Let's dive into a five-question check-in to help you assess your workout safety and comfort. The conversation covers breathing techniques, the significance of stability, recognizing pain, and the importance of feeling good about workouts!

TIME STAMPS:

00:00 Introduction to Safe Movement in Pregnancy

02:14 The Five Questions for Safe Exercise

05:32 Breathing Techniques During Pregnancy

08:26 Controlling Movement and Stability

11:19 Recognizing Pain and Discomfort

14:07 Confidence and Sustainability in Workouts

PREGNANCY FITNESS PROGRAM:

https://www.phasempowerment.com/pregnancyfitnessprogramming

Janelle Ahrens

+ Certified Pre and Postnatal Fitness Specialist

+ Fat loss specialist

+ Personal trainer

+ Weight loss 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/

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/