Fitness for Pregnancy and Beyond

Janelle Ahrens
  • 5.0 (7)
  • 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. 61: When Motherhood Surprises you; Strength, Grief, and Unexpected Joy

    FEB 6

    61: When Motherhood Surprises you; Strength, Grief, and Unexpected Joy

    Meet Arie!! A mother x3, gym owner x3, and passionate strength coach for moms (with an emphasis on mental resiliency). Today we have an honest conversation about the unexpected sides of motherhood; navigating an unexpected Down syndrome diagnosis, shifting expectations, building resilience through healthy habits, and learning to embrace each child’s unique path. Arie shares her personal journey through grief, finding strength through hard seasons, and how preparation, fitness, and simple systems helped her stay steady. This conversation is a must listen! Motherhood doesn’t always unfold the way we imagined — but is still deeply meaningful and beautiful. ARIE ON INSTAGRAM: https://www.instagram.com/arie_abramouski/ TIMESTAMPS 00:00 Introduction to Arie's Journey 01:23 The Birth of Shiloh and Initial Reactions 05:46 Navigating the Diagnosis of Down Syndrome 10:35 Finding Support and Perspective 15:01 The Rewards of the Journey 19:49 Understanding Down Syndrome and Heart Defects 25:42 Reflections on Parenting and Acceptance 30:37 Navigating Expectations: Grief and Growth in Motherhood 34:38 The Importance of Habits: Resilience Through Challenges 40:00 Systems for Success: Managing Overwhelm in Motherhood PREGNANCY FITNESS MEMBERSHIP: 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

    55 min
  2. 60: Training for Labor, The Fitness Guide for Expecting Moms

    JAN 30

    60: Training for Labor, The Fitness Guide for Expecting Moms

    Today we dive into the critical role of fitness during pregnancy, particularly how it prepares women for labor and delivery. We talk about the science & cover practical exercises that can enhance strength, endurance, and flexibility, all of which contribute to a smoother labor experience. TIMESTAMPS 00:00 Introduction to Fitness for Pregnancy 01:27 The Importance of Training for Labor 03:50 The Science Behind Movement and Labor 08:03 Practical Exercises for Labor Preparation 18:31 Staying Motivated During Pregnancy PREGNANCY FITNESS PROGRAM Your weekly plan for fitness during pregnancy; strengthen your core and your body: 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/

    25 min
  3. 59: Top 3 Myths for Weight Loss While Breastfeeding

    10/23/2025

    59: Top 3 Myths for Weight Loss While Breastfeeding

    Today we dive into the complexities of weight loss while breastfeeding. Join this conversation addressing the myths surrounding breastfeeding and weight loss, emphasizing the importance of understanding calorie intake, body acceptance, and creating supportive routines. If you're here to focus on nourishing your body, setting realistic goals, and acknowledging the challenges of postpartum life, this episode is for you! 0:00 Navigating Weight Loss During Breastfeeding 04:16 Debunking Myths About Weight Loss and Milk Supply 10:24 Understanding Caloric Needs and Body Fat Storage 13:15 Hormonal Influences on Weight Loss 17:02 Creating Sustainable Routines for 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:  ⁠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/

    22 min
  4. 58: Mom Guilt for working out? This is for you!

    10/16/2025

    58: Mom Guilt for working out? This is for you!

    In this episode, I’m diving into one of the most common struggles for moms—the mom guilt that creeps in when we take time for ourselves to work out. I want to remind you that taking care of your body isn’t selfish—it’s powerful. When I move my body, I show up more energized, more patient, and more confident for my family. In this conversation, I’m sharing how to reframe that guilt, fit workouts into real-life mom schedules, and even include your kids in the fun. My goal is to help you see that your fitness journey is one of the best gifts you can give your family—because when you feel strong and healthy, everyone benefits. 00:00 Reframing Mom Guilt 02:56 The Importance of Self-Care for Moms 06:14 Incorporating Kids into Workouts 09:03 Time Management and Effective Workouts 12:01 Conclusion and Encouragement for Moms 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/

    13 min
  5. 57: Debunking Myths: Safe Weightlifting During Pregnancy

    08/21/2025

    57: Debunking Myths: Safe Weightlifting During Pregnancy

    Today we tackle the myths surrounding weightlifting during pregnancy. Join us as we explore expert insights, share real-life stories, and debunk misconceptions that have long surrounded this topic. See the listed myths in the timestamps below! TIMESTAMPS: 0:00 - Introduction to Fitness for Pregnancy 2:15 - Need Some Inspiration and Strength Gaining 4:30 - Essential Mindset Shift During Pregnancy 6:45 - Myth 1: Lifting Weights Will Hurt the Baby 14:00 - Myth 2: You Can't Start Strength Training During Pregnancy 20:00 - Myth 3: Core Work is Dangerous 23:00 - Importance of Core Work and Exercises 26:00 - Gaining Strength and Muscle Building Principles 29:00 - Need a program to follow? 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/

    19 min
  6. 56: Safe Movement During Pregnancy; what you need to know

    08/14/2025

    56: Safe Movement During Pregnancy; what you need to know

    Today we talk about safe movement during pregnancy, emphasizing the importance of breathing, control, and confidence in exercise. Let's dive into a five-question check-in to help you assess your workout safety and comfort. The conversation covers breathing techniques, the significance of stability, recognizing pain, and the importance of feeling good about workouts! TIME STAMPS: 00:00 Introduction to Safe Movement in Pregnancy 02:14 The Five Questions for Safe Exercise 05:32 Breathing Techniques During Pregnancy 08:26 Controlling Movement and Stability 11:19 Recognizing Pain and Discomfort 14:07 Confidence and Sustainability in Workouts PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Weight loss nutritionist for 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/

    17 min
  7. 55: Here's why 15 minute workouts COUNT (proven by science!)

    07/24/2025

    55: Here's why 15 minute workouts COUNT (proven by science!)

    Let's begin with an update on my 5 month PP journey and then let me prove to you how 15 minutes of exercise can be worth your time (of course we include science!!), especially during the postpartum period. Leave feeling encouraged to start your 15 minute timer and gain some muscle mass as a postpartum momma!! TIMESTAMPS: 01:00 Personal Postpartum Journey Update 6:00 Day in the life as an entrepreneur mom 9:58 Simple checklist items I use for fitness 14:05 The Importance of 15 Minutes of Exercise 18:01 How your metabolism is effected 21:00 Impact of 15 minute workouts on stress 26:30 Minimum amount of exercise to build muscle 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/

    30 min
  8. 54: Feeling tired? Here's how you can adjust workouts!

    07/03/2025

    54: Feeling tired? Here's how you can adjust workouts!

    Today we chat about how to adjust workouts during pregnancy, particularly when experiencing exhaustion. We emphasize the importance of lowering workout intensity, setting focused goals, and a system you can use to determine workout readiness. Let's remove the guilt associated with rest and emphasize that pregnancy is a temporary season! Your goals are naturally different during this time! TIMESTAMPS 0:00 Navigating Exhaustion During Pregnancy 1:42 Lowering the intensity 4:39 Choosing a focused goal for the day 6:34 Using a system to say "Yes/No I can/cannot workout right now" 9:59 Mindset shifts: removing guilt in fitness REGNANCY 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/

    12 min
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Ratings & Reviews

5
out of 5
7 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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