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