Episodit
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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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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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. Canât 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/
Brigidâs Website: https://www.loretowellness.comPREGNANCY 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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Puuttuva jakso?
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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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Today we welcome Claire Kleinhenz, an International Board Certified Lactation Consultant, on a Q&A style episode, as she shares her expertise on breastfeeding, lactation challenges, and the importance of nutrition for new mothers. The discussion covers various topics including prenatal education, the significance of understanding possible food intolerances, effective weaning strategies, and the role of pumping in managing milk supply. Claire emphasizes the need for personalized support and the importance of trusting one's intuition as a mother. The conversation concludes with resources for new moms seeking help with breastfeeding and lactation.
TIMESTAMPS:
00:00 Introduction to Lactation Consulting
02:03 The Role of a Lactation Consultant, Meeting Claire
08:55 Breastfeeding Techniques and Tips
20:43 Understanding Food Intolerances
32:30 Weaning a One-Year-Old
38:05 Increasing Pumping Volume
50:21 Tongue and Lip Ties
57:44 Eating and Hunger Signals
1:01:45 Milk Supply and Time at the Breast
CONNECT WITH CLAIRE:
Instagram: https://www.instagram.com/loreto.lactation/
Email: [email protected]
FREE lactation coverage with insurance:
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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In today's episode, Janelle Ahrens and Dr. Trina Winner discuss the critical role of prenatal nutrition for mothers and their babies. They explore the foundations of balanced eating during pregnancy, essential nutrients needed, and practical advice on foods to include and avoid. The conversation emphasizes the importance of individualized nutrition plans and the long-term benefits of proper nourishment for both maternal and child health.
TIMESTAMPS:
00:00 Introduction to Dr. Trina Winner
07:00 Foundations of Prenatal Nutrition
09:51 Importance of Nutrition for Mom and Baby
22:12 Essential Nutrients for Pregnancy
40:03 Foods to Include and Avoid
52:10 Gold Standard Practices for Prenatal Nutrition
WHERE YOU CAN FIND TRINA:
Instagram: https://www.instagram.com/dr.trinawinnerdpt/
Facebook: https://www.facebook.com/winningedgept
Send her a message on any platform to learn more about her services in relation to women's health, pregnancy, or postpartum recovery.
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Hear from our guest, Dr. Kayla Borchers, as she discusses diastasis recti, a common condition affecting many women during and after pregnancy. We explore what diastasis recti is, its symptoms, and the importance of pelvic floor therapy. Dr. Borchers emphasizes the significance of individualized exercise during pregnancy and postpartum recovery, highlighting the role of breath work and core engagement. Today we empower you with knowledge and practical strategies to manage diastasis recti effectively, ensuring a healthier pregnancy and postpartum experience.
TIMSTAMPS:
00:00 Introduction to Dr. Kayla dnd DR!
04:03 Understanding Diastasis Recti
09:06 Symptoms and Diagnosis of Diastasis Recti
15:40 The Importance of Pelvic Floor Therapy
22:04 Exercise Considerations During Pregnancy
37:30 Postpartum Recovery and Core Engagement
CONNECT WITH KAYLA:
You can connect with Dr. Kayla on Instagram @drkaylaborchers and claim your free preconception, pregnancy or postpartum guide at drkaylaborchers.com/resources. All programs and 1:1 care services can also be found on her website, drkaylaborchers.com
PREGNANCY FITNESS PROGRAM by Janelle Ahrens:
https://www.phasempowerment.com/pregnancyfitnessprogramming
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Women's Fat Loss specialist
+ Personal Trainer, Resistance Training and Muscle Growth
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Trimester one comes with its own glories ;) The sickness, exhaustion, and unknowns can make this time challenging. During todayâs episode I wanted to provide you context on what it means to set good, realistic goals during a period that feels really difficult to be yourself. We chat about what practical strategies you can use to make exercise feel more manageable, what matters and what doesnât, and how you can keep movement a habit!
TIME STAMPS:00:00 Introduction and Personal Update
01:54 Motivation During First Trimester
05:17 Embracing Changes in Trimester One
14:00 Setting Realistic Goals
20:14 Understanding What is Worth Your Time
25:31 Mindset Blockers and Overcoming Challenges
33:23 Conclusion and Encouragement
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Do you need some support, ideas, or strategies on meal prepping, especially for when the baby arrives? If so, this episode is for you! Today we dive into 4 tips that will help you prepare and navigate postpartum meal prep with confidence.
TOPICS AND TIME STAMPS:
00:00 Introduction and Personal Update
04:23 Preparation Before Baby Arrives
18:46 Meal Prep Strategies During Postpartum
30:56 Adjusting to New Routines with Baby
43:27 Long-Term Strategies for Meal Prep 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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Your personal trainer IS awesome, but they don't actually know how to help you to the BEST of their ability during your pregnancy. I speak from personal experience! Fitness for pregnancy comes with a specific way of training with considerations to make.
In this episode we dive into what your personal trainer IS A MASTER AT, and what things they are not educated on in regards to fitness for pregnancy.
TIME STAMPS:
00:00 Introduction and Episode Topic
07:12 What Personal Trainers ARE Experts In
11:48 Understanding the Changes in a Woman's Body During Pregnancy
21:28 Core and Pelvic Floor Considerations
24:44 Modifications for Safe and Effective Workouts
28:09 Posture, Breathing, and Lifting Techniques
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Women in early postpartum often feel a lack of energy and overwhelm with trying to eat healthy. Letâs change that! Nutrition plays a major role in how postpartum women feel and perform every single day. In this episode I highlight 5 REALLY IMPORTANT considerations to make to help with energy, blood sugar balance, milk supply, and confidence in eating.
00:00 Introduction and Overview of Episode
06:15: Prioritizing Protein for Healing and Energy
13:28: Staying Hydrated to Support Milk Production and Overall Health
17:50: Incorporating Nutrient-Dense Foods for Recovery and Vitality
21:44: Managing Blood Sugar Levels for Stable Energy and Mood
29:31: Listening to Your Body and Honoring Hunger Cues
LINKS REFERRED TO IN THE EPISODE:
Juice Plus (Prenatal and Daily Vitamins): https://janelleahrens.juiceplus.com/us/enâ
Lily Nichols Prenatal Nutrition: https://lilynicholsrdn.com
Janelleâs Instagram: https://www.instagram.com/janelle.fatlosscoach/
Lactation Mentor Instagram: https://www.instagram.com/thelactationmentor/
Ultima Replenisher: https://www.ultimareplenisher.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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Do you ever wonder if you're safe to use the barbell during pregnancy? Then take a listen to this episode!! Janelle breaks down benefits of the barbell and important considerations to make when performing the deadlift, back squat, and chest press. She helps you identify whether or not you'd be comfortable using the barbell during pregnancy.
TIMESTAMPS:
00:00 Introduction: Using the Barbell During Pregnancy
02:23 Benefits of Using the Barbell
07:08 Safe Scenarios for Using the Barbell
10:51 Important Considerations for the Squat, Deadlift, and Chest Press
15:04 Adjusting Goals and Weight During Pregnancy
21:42 Using an Incline for the Chest Press
27:19 Personal Experience and Testimonial
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Join Janelle in this episode as she discusses creating a home workout routine as a pregnant woman, especially if you have kids. She covers topics such as setting up a space for workouts, what pieces of equipment to buy, understanding safety, and setting realistic goals. Janelle also discusses how to listen to your body, knowing your limits, and fueling your body properly before workouts to support overall workout effectiveness.
Chapters
00:00 Intro!! What to expect from today's episode
02:22 Setting up an effective workout space
09:51 Workout GOALS and FREQUENCY
20:10 Three tips for keeping your workouts safe
PREGNANCY FITNESS PROGRAM 1:1 COACHING APPLICATION:
https://www.phasempowerment.com/pregnancyfitnessprogramming
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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In this episode, I share with you a step-by-step fitness plan for moms 3 to 12 months postpartum. I emphasize the importance of starting slow and gradually increasing the intensity and duration of workouts while including resistance training, stability exercises, and cardio intervals into your routine. Learn how to apply progressive overload and set strength training goals. The episode provides guidance for moms at different stages of their postpartum journey and encourages them to listen to their bodies and prioritize self-care! JOIN ME!
"It's not the 'new you', period. It's a beautiful new you, and who you were before you got pregnant... it's possible to return to that version of you again." "Rest reassured, that (feeling physically weak) is normal and expected right after you give birth." "Literally, two weeks of consistent strength training can already have you feeling different."TIMESTAMPS:
4:42 - Reintroducing Moderate Exercise (Months 3-4)
11:12 - Gradual Increase in Intensity and Establishing a Routine (Months 5-6)
16:14 - Building Strength and Conditioning (Months 7-9)
23:27 - Advanced Training and Routine (Months 10-12)
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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Summary
In this episode, Janelle discusses the importance of phytonutrients and antioxidants for overall health, particularly during pregnancy. She explains what phytonutrients are and how they protect the body at a cellular level. She emphasizes the role of phytonutrients in promoting a healthy diet and preventing disease. Finally, she ties the discussion into pregnancy and introduces Juice Plus as a supplement option.
Takeaways
Phytonutrients are bioactive compounds found in plant foods that strengthen the plant's immune system and protect against environmental stressors. Polyphenols are a type of phytonutrient that act as antioxidants, protecting the body against oxidative stress and reducing the risk of chronic diseases. Eating a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes is the best way to consume phytonutrients and polyphenols. Antioxidants are substances that help protect the body from free radicals and oxidative stress, and can be found in fresh fruits and vegetables.Chapters
00:00 Introduction and Life Update
1:52 Inspiration for the Episode
3:20 What are Phytonutrients?
6:03 Polyphenols and Bioavailability
7:27 Types and Sources of Polyphenols
11:19 Phytonutrients
13:24 Types of Polyphenols
15:28 Phytonutrients
19:24 Antioxidants
21:46 Eating a Variety of Fruits and Vegetables
22:39 Vitamin E and Minerals
23:08 Tying it into Pregnancy and Juice Plus
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: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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In this episode, Janelle discusses how to incorporate kids into workout routines. She provides 10 practical tips split into indoor and outdoor categories. The indoor tips include setting up a designated workout space, including the kids in bodyweight workouts, using stairs for resistance training, playing music, and committing to 15 minutes of exercise. The outdoor tips include stroller walks to the park, doing circuits at the park, going on nature hikes, and including bike rides. Janelle emphasizes the importance of including strength training in addition to walking and shares a testimonial from a mom who achieved success in her fitness journey.
Set up a designated workout space in your home that is easily accessible for your kids. Include your kids in bodyweight workouts and choose strength-focused exercises. Utilize stairs for resistance training and incorporate music to make workouts more enjoyable. Take advantage of outdoor activities like stroller walks, circuits at the park, nature hikes, and bike rides. Include strength training in addition to walking for optimal fat loss and overall health.00:00 Introduction
01:26 Indoor Workout Ideas
09:23 Outdoor Workout Ideas
24:20 Including Strength Training
26:18 Testimonial
29:28 Programs Offered
30:24 Conclusion
PREGNANCY FITNESS PROGRAM APPLICATION:
â https://forms.gle/FivcQr5qZbZvN8An9â
** We start APRIL 22ND!
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â â www.phasempowerment.comâ â
Instagram: â â https://www.instagram.com/janelle.ahrens/â â
Facebook: â â https://www.facebook.com/PHASEmpowerment/â â
Juice Plus (my whole foods capsules, also used this as my prenatal): â â https://janelleahrens.juiceplus.com/us/enâ â
â â https://www.phasempowerment.com/â
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Navigating postpartum fitness can feel like a journey through uncharted territory, but understanding the right approach can make all the difference. This episode delves into the vital first steps for postpartum exercise, focusing on the power of breathwork, the importance of setting realistic goals, and mastering the basics of safe, post-baby workouts. We offer guidance and practical tips to help new mothers embrace their postpartum fitness journey with confidence, patience, and knowledge, ensuring a safe and effective return to exercise.
PREGNANCY FITNESS PROGRAM APPLICATION:
â https://forms.gle/FivcQr5qZbZvN8An9â
** We start Feb 12th!
Timestamps:
00:01 - Introduction to postpartum exercise essentials. 02:23 - Emphasizing breathwork as a cornerstone of recovery. 07:01 - Fundamentals of postpartum exercise. 09:22 - Integrating breath with movement. 14:00 - The importance of realistic goal setting. 18:42 - Encouraging closing remarks for new mothers.Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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In this episode, I dive deep into my personal experience stepping into motherhood for the first time. I talk about the unexpected challenges and the profound joy it brings, reminding myself and others that "you are where you're at because you were made to be there." For all the new moms out there, this is your go-to for feeling understood, encouraged, and part of a larger community. Let my journey through adjustment, love, and finding resilience be the encouragement you need as you embark on this incredible path of motherhood.
Timestamps:
00:00 - Personal experiences transitioning to motherhood
04:48 - Realities and surprises of early parenting
09:33 - Embracing motherhood's demands and joys
16:15 - Breastfeeding challenges and social media's impact
24:38 - Positive mindset and meal prep strategies
31:02 - Postpartum nutrition and fitness tips
35:46 - Finding community and integrating fitness into daily life
PREGNANCY FITNESS PROGRAM APPLICATION:
https://forms.gle/FivcQr5qZbZvN8An9
** We start Feb 12th!
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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In this episode of "Fitness for Pregnancy and Beyond," we explore essential preconception care focusing on nutrition and fitness. We discuss the importance of a nutrient-rich diet, finding a healthy weight, and effective stress-reduction strategies for prospective moms. The episode also emphasizes the significance of consistent exercise and hydration, and the impact of limiting harmful substances like alcohol. This insightful guide is perfect for those preparing for pregnancy, offering practical tips and expert advice.
Timestamps:
Nutrient Rich Diet: 00:00 Finding Your Healthy Weight: 09:19 Practicing Less-Stress Strategies: 16:30 Consistent Exercise: 21:19 Staying Hydrated: 23:45 Limiting Harmful Substances: 28:33PREGNANCY FITNESS PROGRAM APPLICATION:
https://forms.gle/FivcQr5qZbZvN8An9
** We start Feb 12th!
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
-
In this episode, Janelle delves into the journey of returning to fitness after having children, emphasizing the importance of understanding oneâs postpartum body, setting realistic fitness goals, and selecting appropriate exercises. She offers practical advice for starting with foundational movements, especially focusing on the core and pelvic floor, and discusses the significance of strength training and cardiovascular health. Janelle provides motivational strategies for maintaining consistency in fitness routines and overcoming the inevitable challenges that arise. This episode is a comprehensive guide for any mother looking to embark on or continue their fitness journey postpartum.
COACHING APPLICATION FOR PREGNANCY PROGRAM:
https://forms.gle/FivcQr5qZbZvN8An9
Show Notes
[00:00] - Introduction:Host Janelle shares her personal setting and introduces the episode's theme: getting back into fitness postpartum.
[02:22] - Understanding Your Postpartum Body:Discussion on physical and hormonal changes postpartum, and the importance of recognizing these changes in relation to fitness.
[04:44] - Core and Pelvic Floor Focus:Emphasis on the importance of core engagement and pelvic floor awareness, with practical advice on starting with diaphragmatic breathing.
[07:43] - The Foundation of Postpartum Fitness:Janelle stresses the importance of foundational movements and addressing core and pelvic floor concerns before advancing in fitness routines.
[10:05] - Setting Achievable Fitness Goals:Tips on setting realistic fitness goals postpartum, incorporating full body workouts, and the benefits of strength training.
[14:48] - Importance of Consistency and Adjusting Goals:Discussion on the significance of consistent workouts and the flexibility to adjust fitness goals as needed.
[17:12] - Safe and Effective Postpartum Workouts:Guidance on selecting safe postpartum exercises, including strength training, cardio, and rehabilitative exercises.
[23:08] - Cardiovascular Health and Running Tips:Advice on cardiovascular exercises postpartum, with specific tips for those interested in running.
[25:30] - Strength Training and Rehabilitation:Detailed recommendations for strength training exercises and the importance of rehabilitative exercises for postpartum fitness.
[30:17] - Maintaining Motivation and Overcoming Challenges:Strategies for staying motivated and disciplined in your fitness journey, along with dealing with unpredictable challenges.
[32:40] - Conclusion and Encouragement:Final thoughts on the importance of good habits for long-term health, and an invitation to connect with Janelle for support.
***
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
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We dive into the first 12 weeks postpartum in todayâs episode, offering expert insights on safe exercise, nutritional strategies, and emotional wellness for new moms. Tune in for empowering tips and real-world advice to seamlessly integrate healthful habits into your new life with your newborn, ensuring a strong, joyful start to motherhood!
APPLY FOR MY PREGNANCY COACHING PROGRAM:
https://forms.gle/FivcQr5qZbZvN8An9
TIMESTAMPS:
2:20 - Understanding postpartum recovery
5:47 - How youâre feeling and tying that back to physical activity in the first 12 weeks postpartum
7:59 - The topic of rest and recovery; itâs relationship to physical activity
13:52 - How to begin core strengthening (nottttt sit ups and planks)
20:00 - what to avoid for core strengthening exercises
21:29 - Setting realistic goals for strength training after 6 weeks postpartum
27:42 - Cardio after 6 weeks postpartum
30:12 - Big ideas for nutrition goals
34:03 - Managing hunger levels; why youâre so hungry!
36:00 - How physical fitness plays a role in emotional wellbeing
38:20 - Notes on time management and setting realistic expectations
LINKS TO ELECTORLYTES:
LMNT: https://drinklmnt.com/
Ultima: https://www.ultimareplenisher.com/
Twenty2 Nutrition: https://www.twenty2nutrition.com/products/electrolytes
Janelle Ahrens
+ Certified Pre and Postnatal Fitness Specialist
+ Fat loss specialist
+ Personal trainer
+ Nutritionist for busy women
PHASEmpowerment Website: â www.phasempowerment.comâ
Instagram: â https://www.instagram.com/janelle.ahrens/â
Facebook: â https://www.facebook.com/PHASEmpowerment/â
Juice Plus (my whole foods capsules, also used this as my prenatal): â https://janelleahrens.juiceplus.com/us/enâ
â https://www.phasempowerment.com/
- Näytä enemmän
