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

Confidently learn how to adjust workouts during the third trimester of pregnancy, focusing on comfort, safety, and labor preparation. Today we chat about the importance of modifying exercises, listening to your body, and maintaining a consistent fitness routine to prepare for labor and delivery. Janelle provides practical tips, sample workouts, and insights on how to stay active while ensuring safety and comfort during this crucial stage of pregnancy.

TIMESTAMPS:

00:00 Introduction to Trimester Three Workouts

03:22 Adapting Workouts for Comfort and Safety

10:34 Key Considerations for Trimester Three

14:41 Best Types of Workouts for Trimester Three

24:24 Listening to Your Body and Adjusting Intensity

28:43 Staying Active for Labor Preparation

32:07 Sample Workouts for Trimester Three

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/

Measuring workout intensity while pregnant can be challenging. You want to stay safe but also have a good workout. Today I walk you through how to have confidence in your workout intensity. We address common concerns, and I debunk common misconceptions. Take a listen and learn about how to prioritize consistency over intensity, the role of The Talk Test, and how to confidently say “I had a good workout”.

TIMESTAMPS:

00:00 Introduction to Fitness During Pregnancy

03:18 Defining a Good Workout in Pregnancy

16:31 Monitoring Heart Rate and Workout Intensity

22:13 Soreness and Workout Effectiveness

27:23 Running vs. Strength Training During Pregnancy

31:41 Getting Back into Fitness After a Break

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/

Learn about The Fitness for Pregnancy Program:

https://forms.gle/FivcQr5qZbZvN8An9

Connect with Janelle on Instagram:
https://www.instagram.com/janelle.fatlosscoach/

Today we chat about the significance of core engagement during pregnancy, emphasizing its impact on overall health, labor, and postpartum recovery. We touch on the four key muscles involved in core engagement, identify safe exercise guidelines, and outline practical exercises to strengthen the core. Save this one or share it with a friend!

TIMESTAMPS:

00:00 Introduction to Core Engagement During Pregnancy

10:33 Understanding Core Muscles

18:12 Safe Core Engagement: Do's and Don'ts

30:01 Exercises for Core Engagement

37:14 Key Takeaways and Conclusion

THE 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.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

⁠https://www.phasempowerment.com/

Today Brigid, Founder of Loreto Wellness, shares her expertise in restoring emotional and physical confidence for women recovering from traumatic birth experiences. Today we emphasize the need for realistic expectations during postpartum recovery and the significance of community support in navigating motherhood. The conversation highlights various strategies for emotional healing, self-care, and the importance of recognizing one's strength and worth as a mother. Can’t wait for you to tune in!

TIMESTAMPS:

00:00 Meeting Brigid, Hearing Her Story

07:31 Coaching Women Through Birth Trauma

11:40 The Emotional Journey of Recovery

16:48 Building Self-Confidence After Birth Trauma

27:50 Setting Realistic Expectations for Recovery

35:14 Reframing Comparisons and Mindsets

42:02 Self-Care Strategies for Moms

52:56 Nutrition's Role in Postpartum Recovery

58:26 Advice for Moms After Traumatic Births

WHERE TO FIND BRIGID:

Instagram: https://www.instagram.com/loretowellness/
Brigid’s Website: https://www.loretowellness.com

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.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

⁠https://www.phasempowerment.com/

Today I share my personal journey through my 3 years of motherhood, discussing my experiences transitioning from having no children to now being pregnant with our third! I reflect on the emotional challenges, the evolution of my parenting style, and the joys and difficulties of each stage of motherhood. You are not along on this journey!

"Life is full of changes, and that's a beautiful thing."

TIMESTAMPS:

00:00 Introduction and Podcast Highlights

01:50 Personal Journey: From Zero to Three Kids

11:06 The Transition from One to Two Children

19:41 Preparing for Baby Number Three

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.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

⁠https://www.phasempowerment.com/