Fitness for Pregnancy and Beyond

Janelle Ahrens
  • 5.0 (8)
  • Health & Fitness
  • Updated Weekly

Fitness is undeniably a pillar of healthy living, and we can confidently say it has a positive impact on mothers and pregnant women. Join Pre and Postnatal Fitness Specialist, Janelle Ahrens, every Monday to chat in depth about exercising for pre-conception, pregnancy, and postpartum! If you desire to exercise confidently but find yourself skipping out because you don't want to do the wrong thing, or you simply don't know what to do, look no further! This podcast is for you! APPLY FOR MY PREMIUM FITNESS FOR PREGNANCY PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

  1. Jul 24

    74: Redefining your fitness goals as a mom!

    Have you ever heard of the word matrescence? It's defined as: "the deep physical, emotional, and mental process of becoming a mother. Coined by anthropologist Dana Raphael in the 1970s, it is very similar to adolescence because it brings massive hormone shifts, body changes, and a brand-new identity." Today we explore how it impacts postpartum fitness goals. I share my personal experiences with this, practical advice, and mindset shifts you can make as a moms to redefine strength and wellness goals after childbirth. Chapters 00:00 Introduction to Matrescence and Its Significance 03:08 Personal Experience with Muscle Loss Postpartum 05:58 Redefining Fitness Goals for Moms 08:46 Debunking Myths You Don't Need to Listen to 12:00 Frequency and Intensity in Early Postpartum 14:44 Understanding Progressive Overload 18:08 Creating Feasible Fitness Routines for Moms PODCAST ABOUT MATRESCENCE: https://youtu.be/ek_cA66kXzk?si=8O8_LCrKu4vur1Yj 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/

    74: Redefining your fitness goals as a mom!

  2. Jun 23

    73: Pilates during pregnancy? Hear from Amanda Campbell, DPT!

    Meet Amanda Campbell, Doctor of Physical Therapy! Today she shares her journey from college athlete to physical therapist, and now... pilates instructor! She is gearing up to open a studio, Studio 6 Pilates, here in Versailles, Ohio. She emphasizes the benefits of Pilates for pregnancy, postpartum, and lifelong fitness. Discover how Pilates can enhance core strength, support pregnancy, and improve overall well-being. 00:00 From College Athlete to Physical Therapist 02:19 Pregnancy and the Shift in Fitness Approach 05:54 Discovering Pilates During Pregnancy 10:34 Launching Studio Six: A New Fitness Venture 17:19 Understanding Pilates: A Mindset Shift 19:27 Who Can Benefit from Pilates? 21:23 The Trendy Pilates World 23:22 Pilates and Pregnancy 26:50 Postpartum Pilates: Reconnecting with Your Core 30:52 Class Structures and Future Plans Learn about Studio 6 Pilates, opening in Versailles, Ohio, here in the coming months: https://www.instagram.com/studio.6.pilates/ 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/

    73: Pilates during pregnancy? Hear from Amanda Campbell, DPT!

  3. Jun 12

    72: Baby #4 is on the way; here's my honest thoughts!

    We have some exciting news! Baby #4 is on route! Here are my personal reflections on what the rest of 2026 will look like. I touch on the emotional & practical things about this pregnancy and my fitness / wellness goals time time around! Tune in! 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/

    72: Baby #4 is on the way; here's my honest thoughts!

  4. Jun 8

    71: Time management as a business-owner mom, & opening a second location!

    In this episode, Brooke Bader, founder of Made Apparel, shares her behind-the-scenes journey of balancing motherhood and entrepreneurship. From organizing her weekly routines to expanding with a second location, Brooke offers valuable insights into trusting God's plan, building a supportive team, and maintaining mental health while growing a business. TIMESTAMPS 00:00 Time Management and Productivity Strategies 05:24 Evolving Business Dynamics and Team Support 14:12 Setting Boundaries for Mental Health 19:58 Navigating Physical Pain and Mental Health 22:55 Rebuilding Confidence in Physical Activity 27:40 Balancing Family and Business 28:39 The Journey to a New Location 39:31 Embracing Opportunities and Trusting the Process Made Apparel Website: https://www.shopmadeapparel.com/ 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.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/

    71: Time management as a business-owner mom, & opening a second location!

  5. Jun 1

    70: Building a buisness and having a baby; Brooke's first year of motherhood while opening Made

    Part 1 of 2: In this inspiring episode, Brooke Bader shares her journey of building Made Apparel while balancing motherhood, pregnancy, and postpartum challenges. Discover how she navigates business growth, creative processes, and family life, offering valuable insights for mom entrepreneurs. Brooke is such an artist! You'll love listening to this episode! TIMESTAMPS: 01:57 Starting Made from Scratch 04:43 Creative Founder Challenges 08:02 Pregnancy While Building a Business 10:55 The First Year Postpartum 13:48 Entrepreneurship as a Mom 24:43 Staying Creative in Motherhood 27:04 Work-Life Balance 29:28 Navigating Mom Guilt 35:23 Productivity of a working Mom 41:29 Building a Support Team 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/

    70: Building a buisness and having a baby; Brooke's first year of motherhood while opening Made

  6. Apr 27

    69: Maintaining Muscle Mass During Pregnancy

    Today we discuss how pregnant women can maintain and build muscle mass through strategic exercise and nutrition. We cover practical tips on resistance training, protein intake, recovery, and tracking progress during pregnancy. TIMESTAMPS 00:00 Maintaining Muscle Mass During Pregnancy 02:49 The Importance of Protein Intake 06:10 Recovery and Hydration for Muscle Retention 08:53 Tracking Progress and Strength Maintenance 12:13 Mindset and Resilience in Fitness 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/

    69: Maintaining Muscle Mass During Pregnancy

  7. Apr 23

    68: Final Four to Fatherhood, and the power of taking risks!

    Today is part 2/2 of interviewing Kyle, my hubby! We share personal stories, insights from the RISE conference, and experience on investing in yourself, overcoming fears, and transitioning careers. We explore the importance of taking risks, embracing failure, and the value of authentic connections, all while giving a behind-the-scenes look at our family life and growth journey. TIMESTAMPS 01:08 Biggest takeaways from the RISE Conference 14:10 Transitioning from sports to a career 20:03 Mindset shifts and betting on yourself! 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/

    68: Final Four to Fatherhood, and the power of taking risks!

  8. Apr 15

    67: Overcoming PCOS, Balancing Blood Sugar During Preconception, with NP, Shelby

    Shelby, a nurse turned functional medicine practitioner, shares her inspiring journey from PCOS diagnosis to managing blood sugar for optimal health and fertility. This episode covers practical nutritional strategies, the importance of muscle, exercise, and long-term health habits for women in preconception and beyond. CHAPTERS Chapters 00:00 Introduction to Blood Sugar Management 05:53 Understanding Insulin and Hormonal Health 11:45 The Importance of Nutrition in Blood Sugar Regulation 19:03 Preconception Health and Blood Sugar Balance 25:39 Exercise and Its Role in Blood Sugar Management 38:13 Encouragement for Women Preparing for Pregnancy CONNECT WITH SHELBY: https://www.instagram.com/bewellwithshelby_/ 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/

    67: Overcoming PCOS, Balancing Blood Sugar During Preconception, with NP, Shelby
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Ratings & Reviews

5
out of 5
8 Ratings

About

Fitness is undeniably a pillar of healthy living, and we can confidently say it has a positive impact on mothers and pregnant women. Join Pre and Postnatal Fitness Specialist, Janelle Ahrens, every Monday to chat in depth about exercising for pre-conception, pregnancy, and postpartum! If you desire to exercise confidently but find yourself skipping out because you don't want to do the wrong thing, or you simply don't know what to do, look no further! This podcast is for you! APPLY FOR MY PREMIUM FITNESS FOR PREGNANCY PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠

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