Giving birth for the first time in a new place can feel a bit overwhelming. Cassie Subler, Labor and Delivery Nurse, Childbirth Educator, and Doula, paints an exact picture for us of what it's like to give birth in a Hospital. She's spent several years helping moms feel confident and empowered during their birth. This episode is an absolute must-listen if you're a first time mom!

Cassie offers in-person childbirth classes (happening this Fall, 2023).

CASSIE'S INSTAGRAM: @womb_by_cassie

Reach out to her on Instagram to save your spot in her Fall classes!

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIMESTAMPS:

Intro - meeting Cassie, our guest for the day!!

4:06 - a breakdown of what we’re talking about

5:32 - what is Triage? 

8:30 - what to expect in Triage

11:55 - what’s in your labor and delivery room? 

15:00 - practices when getting you situated in the labor room

21:26 - options for monitoring your baby during labor

24:54 - setting the mood for a positive experience in your labor and delivery room 

29:00 - coping through pain during labor 

30:43 - other resources and tools to help you throughout labor, what most hospitals have available to you

34:33 - three standard options for pain relief in hospitals

35:29 - other interventions that may occur, depending on progression

39:43 - options for speeding up labor

41:55 - how do you know the baby is ready to come out

43:53 - who is all in the room when you’re giving birth?

47:02 - what happens in the hospital immediately after you give birth?

51:33 - medicines, screenings, and opportunities that your baby will be offered to have right away

55:03 - how do we know we’re ready to go home?

***

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Movement goals can be challenging in the early stages of postpartum, so let's take some guesswork out!!! You CAN move your body without fear of doing something wrong, it's just important to set realistic goals and use some foundational pillars to kickstart your healing journey. Three movement goals I address during this episode are:

1. Walking, how much and how often

2. Breathing work and breath work

3. Practicing proper posture

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

Join me!! Here are the timestamps for today:

INTRO - there is a protocol to returning to fitness!

4:14 - approaching the first year with a positive mindset

9:15 - setting realistic goals and expectations

13:10  - setting goals with walking

17:22  - using breathing as a perfect place to start

19:37 - using core work to restore your strength, what to do and how to do it 

23:26 - posture mindfulness as a staple for physical fitness and health

26:15 - keeping hips stacked under ribs when holding your child

***

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Pelvic floor physical therapy is not only for pregnant and postpartum women, but for people of all ages! Today we chat with Dr. Trina Winner PT, DPT, OCS, on what pelvic floor physical therapy is and how it can help you during pregnancy or postpartum! Trina addresses how her work in pelvic floor physical therapy supports a mom from a whole-body perspective, addressing root cause issues and pelvic floor functionality. "It's never too late, and it's never too soon!"

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIMESTAMPS:

Intro - what we're talking about today!

1:21 - meeting Dr. Trina Winner

6:21 - what pelvic floor therapy is and how it can help

11:35 - what does an initial consultation look like with a pelvic floor PT?

17:40 - how pelvic floor PT can help during pregnancy

22:30 - easing back into movement postpartum, how a pelvic floor PT can offer support

27:42 - where to find Trina!

Winning Edge Physical Therapy Facebook (Trina's business alongside her husband, Dr. Stephen Winner): https://www.facebook.com/winningedgept

Trina's Facebook: https://www.facebook.com/trina.winner

Trina's Instagram: https://www.instagram.com/drtrina.win/

***

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Having a birth plan can help prepare you and your family for a safe and empowered birth! Today we hear from labor and delivery nurse, Cassie Subler, who also is a childbirth educator and doula. We have a conversation talking all things birth planning while touching on our personal experiences and knowledge, knowing what your options are, and what resources can best support you.

IG: https://www.instagram.com/womb_by_cassie/

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

1:40 - let’s meet Cassie!

4:52 - considerations and tools to make when making a birth plan (eating, movement, monitoring)

9:23 - notes on being monitored while in labor, what are your options?

12:30 - what is a birth plan? What considerations to make  

19:19 - resources for laying out pros and cons of your options

22:55 - how a birth plan can help the labor and delivery nurses

24:46 - discussing the terminology with natural, vaginal, and unmedicated birthing

27:16 - sharing your birth plan with your care team

33:13 - should I get my water broke while in the hospital? 

36:34 - what about birthing on your back? What should I plan to do?

39:54 - tips on how to prepare to give birth

47:03 - The BRAIN Acronym, how to determine if a choice is right for you

52:56 - taking a class with Cassie!

The Bump Birth Plan PDF -

https://thebump-doc.s3.amazonaws.com/birth_plan.pdf

https://images.thebump.com/tools/pdfs/birth_plan.pdf

Evidence Based Birth - https://evidencebasedbirth.com/

Cochran Database - https://www.cochranelibrary.com/cdsr/reviews/topics

Bridget Teyler YouTube - https://www.youtube.com/c/bridgetteyler

***

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Let's dive into how I prep our meals for the week and considerations/tips on how to plan your meals. These life-saving tips will change your meal prep game! Eating healthy doesn't have to feel daunting and overwhelming. Prioritize simple and learn tricks to make it easier as you go!

The second half of this episode dives into 8 different types of produce. I share what to consider when buying them, how to store them, and how you can use them/make sure they don't go to waste. Need ideas and suggestions on creating a meal prep game you're proud of? Take a listen! Enjoy!

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

0:00 - Notes on living “healthy” on a budget!

2:34 -  Buying in glass jars, notes on applesauce

4:45 -  What’s on the grovcery list this week!

9:04 -  Tips on designing your meals for the week

TIPS ON BUYING AND PREPPING VEGGIES:

13:19 - avocados

17:09 - celery

19:22 - oranges

20:35 - apples

23:17 - jalepeonos 

23:46 - peppers!

26:50 - bananas

28:34 - buying a variety of milks

30:40 - Simple Mills Crackers and coconut flakes

FIND RAW MILK NEAR YOU:

https://www.realmilk.com/raw-milk-finder/

******

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Working out at home is a great way to get your exercise in! If you are new to fitness, or you are trying to reestablish your exercise routine, working out at home is a great place to start! These six tips are ones that I give my clients, and ones that I have found to really work for myself and women in our community. Take a listen, and let me know which one resonates most with you!

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIME STAMPS

Intro - What we’re talking about today!

0:00  Doing something you enjoy while applying resistance training 

4:00 - Schedule it into your calendar and including your kids

7:17 - set yourself up for success

8:58 - exercsise snacking 

11:13 - What to do for at home workouts, tips for how to use workout bands

16:26 - using stairs at home!

17:10 - challenging your muscles, not always doing HIIT

20:05 - what to do if at home workouts aren’t working, considering a gym membership

****

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Hang out with me while I talk about my second pregnancy (Mr. Liam!!). I talk about 3 changes I made to my approach towards fitness with this being my second pregnancy. I address using fitness as a way to alleviate pain, being okay with goals changing during pregnancy, and specially learning how to push.

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIMESTAMPS:

1:22 - what we’re talking about today!!!

2:08 - context for pregnancy number one, what my focuses were (general movement)

5:28 - wanting a more specific approach to fitness and pregnancy with baby #2 (core strength and full body strength)

8:38 - not being as strong at the beginning of pregnancy #2

10:24 - differences in my approach towards pushing

12:58 - using exercise as a way to alleivate pain

17:08 - it’s okay when your goals change while you’re pregnant! It’s just a season, and it’s wonderful!

22:29 - practicing mindfulness vs having a plan for a specific outcome

26:02 - Liam’s Birth Story!!! 

29:30 - Being 39 weeks pregant, a couple false labor runs to the hospital. My mom comes up to help us and stays until Liam is born

34:50 - heading out to the hospital! Having contractions at 2 minutes apart

37:35 - being in active labor!

40:48 - progressing from 6ish cm to 10cm in 2 hours

42:12 - feeling pressure, being ready to push, “am I really ready!?”

44:50 - that feeling of immediate love! Holy smokes!

47:04 - you were made for this! 

****

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

This is a positive story! Every birth has its own story, and this is our first born's! I talk about 3 things I did during my pregnancy to help me prepare for birth and delivery (recommended to me by people and professionals I trust!). Take a listen to feel inspired, learn a couple things to expect during labor and delivery, and a couple pieces of advice that I would give a first time mom ❤️

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIMESTAMPS:

Intro 0:00 - 1:48   What we’re talking about today!!

1:49  What to expect when expecting book

https://a.co/d/06dhMzi

3:12  Real Food For Pregnancy Book by Lily Nichols

https://a.co/d/bojPZEA

5:03  Learn to Labor Birthing Course by Nicole McCoy

https://www.nicholemccloy.com/join-one-of-my-courses1

7:18  Notes on working out, what I did with Jayla and maintaining muscle

11:00 - STORY TIME STARTS! The day before she was born, before we got to the hospital 

15:44 -  We get to triage! Waiting to see if we will be admitted 

18:22 -  Getting into active labor, bearing through the pain, asking the anestegiologist about the epidural

22:02 -  Time to push!

25:35 -  Putting the baby on my chest! Jayla is born!

28:15 -  What I told myself before going into labor and delivery!

LINKS:

What To Expect When Expecting Book, Amazon: ⁠https://a.co/d/06dhMzi⁠

Real Food For Pregnancy, Amazon: ⁠https://a.co/d/bojPZEA⁠

Learn to Labor Birthing Course by Nicole McCoy

⁠https://www.nicholemccloy.com/join-one-of-my-courses1⁠

****

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

In today’s episode we talk all about navigating weight loss while breastfeeding for the first year of your baby’s life. Each stage of your postpartum journey will come with different considerations to make while focusing on weight loss. We split the first year up into 3 cateogries:

0-2 months postpartum

2-6 months postpatrum

6-12 months postpartum

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

MONTHS 0-2

0:00 - 1:42 - Introduction

1:43 -  Your belly, body, and uterus from birth until about 6 or 8 weeks postpartum

5:59 -  Prioritizing rest during the first 6-8 weeks; loving on and feeding your baby

7:39 -  Calorie demands in the fresh postpartum season, lowdown on macros

12:04 -  Buying food in bulk, navigating convenience and healthy eating

14:30 - Drinking enough water!!! Tips on drinking more water

15:45 -  Dairy!! Drink the raw, real milk from goats or grass fed cows

MONTHS 2-6 

18:44 -  Milk supply and weight loss, eating enough food still! Your milk supply is sensitive

21:17 - Getting back into a movement routine after having a baby

23:33 -  Tips on getting back into a movement routine right after you’re cleared for exercise

25:41 -  Movement decreasing  your milk supply?

26:41 -  Losing 1 pound per week, looking at numbers

27:56 -  What does it mean for your body to be in a “happy place” after postpartum

29:33 -  For the first 6 months healing your body and feeding your baby are your number one goals

30:27 -  Don’t give into the “fat loss” pills, picture yourself in 5 years after your baby is born, who do you want to be?

32:28 -  Following a plan to establish your nutrition and fitness routines

6 - 12 MONTHS 

32:59 -  Where your breatfeeding journey might be between 6 and 12 months

33:46 -  Potentially having more weight to lose around the 1 year mark, possible reasons for weight retention

35:34 -  Gaining weight during pregnancy and having a hard time getting back into an exercise routine; your goals ARE possible!

37:04 -  Challenging yourself more in the workout space!!

38:28 -  Understanding there is a HUGE emphasis of core rehab after having a baby, notes on pelvic floor dysfunction

39:49 -  My experience with having SPD Pain, seeking a pelvic floor physical therapist

41:06 -  Your brestfeeding journey is yours!!! 

****

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

Pregnancy coaching options: ⁠https://www.phasempowerment.com/app-landing-page⁠

Empowerment Academy (wellness program! Lose body fat and tone up with me!): ⁠https://www.phasempowerment.com/empowerment-academy-1⁠

⁠https://www.phasempowerment.com/

Navigating nausea, exhaustion, and workouts can be a challenge for trimester one! Let's talk about some practical tips, helpful advice, and reassurance during this period of pregnancy.

Topics discussed:

- How progesterone and the hCG Hormone play a role

- Navigating nausea and workouts

- Navigating exhaustion and workouts

- Knowing how hard to workout with a sensitive heart rate

- Tips on what to focus on for your workouts

APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:

⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

TIMESTAMPS:

0:00 - 1:24 - what episode is about today!

1:25 - 3:36 - progesterone lowdown, how it impacts you during trimester one

3;37 - 4:38 - hCG hormone and nausea

4:43 - 6:35 - talking to your doctor, words of encouragement

6:36 - 11:15 - navigating exhaustion and fitness/workouts

11:16 - 14:38 - navigating nausea and fitness/workouts, plus tips! 

14:42 - 15:55 - what to do for workouts if you don’t have nausea 

15:56 - 18:09 - using the RPE scale to measure workout intensity

18:10 - end - types of exercises to resort to for 30 minute workouts during trimester one

****

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

Pregnancy coaching options: https://www.phasempowerment.com/app-landing-page

Empowerment Academy (wellness program! Lose body fat and tone up with me!): https://www.phasempowerment.com/empowerment-academy-1

https://www.phasempowerment.com/