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PODCAST

Fitness for Pregnancy and Beyond

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

health & fitness

All Episodes

01:00:57

39: Optimal Nutrition For A Nourished Pregnancy with...

Fitness for Pregnancy and Beyond ·

2024/10/02

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

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00:46:48

38: The Truth About Diastasis Recti with Holistic PT,...

Fitness for Pregnancy and Beyond ·

2024/09/26

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,

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00:34:51

37: Setting Realistic Goals During Trimester One

Fitness for Pregnancy and Beyond ·

2024/09/19

Trimester one comes with its own glories ;) The sickness, exhaustion, and unknowns can make this time challenging. During today’s 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 doesn’t, and how you can keep movement a habit!TIME STAMPS: 00:00 Introduction and Personal Update 01:54

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00:44:01

35: Top 4 Meal Prep Tips Once Baby Arrives

Fitness for Pregnancy and Beyond ·

2024/09/13

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

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00:29:57

35: What Your Personal Trainer Doesn't Know About...

Fitness for Pregnancy and Beyond ·

2024/08/28

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

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00:36:10

34: 5 Important Nutrition Considerations for Early PP...

Fitness for Pregnancy and Beyond ·

2024/07/16

Women in early postpartum often feel a lack of energy and overwhelm with trying to eat healthy. Let’s 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

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00:27:25

33: Should You Be Using The Barbell During Pregnancy

Fitness for Pregnancy and Beyond ·

2024/07/08

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

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00:27:47

32: Create a Productive Home Workout Routine

Fitness for Pregnancy and Beyond ·

2024/06/29

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

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00:24:38

31: Step by Step Roadmap for Moms 3-12 Months Postpartum

Fitness for Pregnancy and Beyond ·

2024/04/27

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

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00:27:07

30: Phytonutrients and their role in your pregnancy

Fitness for Pregnancy and Beyond ·

2024/03/21

SummaryIn 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

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00:30:07

29: Top 10 Tips For Working Out at Home WITH Kids

Fitness for Pregnancy and Beyond ·

2024/02/19

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

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00:19:49

28: 3 do's of exercise in the first 6 months PP

Fitness for Pregnancy and Beyond ·

2024/02/08

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

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00:38:24

27: My Biggest Adjustments From 0-1 Kids!

Fitness for Pregnancy and Beyond ·

2024/02/03

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

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00:32:02

26: 6 Areas of Wellness to Focus on During Preconception

Fitness for Pregnancy and Beyond ·

2024/01/17

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

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00:31:48

25: Get back into fitness after having your baby(ies)!

Fitness for Pregnancy and Beyond ·

2023/12/30

In this episode, Janelle delves into the journey of returning to fitness after having children, emphasizing the importance of understanding one’s 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

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00:42:08

24: Fitness In The First 12 Weeks Postpartum; Setting...

Fitness for Pregnancy and Beyond ·

2023/12/12

We dive into the first 12 weeks postpartum in today’s 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 you’re feeling and

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00:06:29

23: FITNESS FOR PREGNANCY PROGRAM deets!!!!!!!

Fitness for Pregnancy and Beyond ·

2023/11/27

The Fitness For Pregnancy Program is designed to educate you on HOW to give birth, workout FOR pregnancy, and keep your core safe and engaged throughout your 9 month journey! WE START DECEMBER 4TH, 2023!!!!! First step in joining: apply below! https://forms.gle/FivcQr5qZbZvN8An9 IF YOU ARE…. ❌ Resorting to walking during pregnancy due to a fear of doing something wrong during workouts ❌ Worried about having a weak core, booty, legs, or back during pregnancy ❌ Unsure about how to properly give

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00:56:23

22: Keeping Exercise a Staple With Young Kids, From...

Fitness for Pregnancy and Beyond ·

2023/11/22

Navigating your workouts, goals, and movement routines after having children can feel like a challenge, but it's not impossible and comes with SO MANY benefits ;) Hear from Kylie, a metabolism dietician and personal trainer, helping women reprioritize their health through nutrition and fitness! KYLIE'S INSTAGRAM: https://www.instagram.com/kyliethedietitian/ APPLY FOR MY FITNESS FOR PREGNANCY PROGRAM: https://forms.gle/d7BVUA8ZBKHwVumbA TIMESTAMPS: 2:12 - Meet Kylie, our guest speaker! 9:20

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00:25:17

15: How to Measure Workout Intensity While Pregnant

Fitness for Pregnancy and Beyond ·

2023/11/17

Did you know that it's safe and encouraged for you to elevate your heart rate during pregnancy? It's good for you AND baby!! In today's episode I share three ways to measure workout intensity while pregnant! At the start of the episode I put into context what we should be doing during our workouts, and then how to measure the intensity from there. Enjoy!!! Be sure to leave a review if you found our convo valuable today :) APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:25:56

17: 3 Don'ts of Exercise During Pregnancy

Fitness for Pregnancy and Beyond ·

2023/11/17

A widely requested topic has been what NOT to do during pregnancy when relating to fitness. In today's episode I cover 3 "do NOTs" that are important to consider as your belly grows. We can keep your core and body safe by being aware and watching out for these three things: 1. Coning (pressure pushing into your tissue that runs down the midline of your stomach, which is called your linea alba) 2. Holding your breath and doing the Valsalva Maneuver during your exercises 3. Avoid jumping

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