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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

00:27:41

21: Walking or Strength Training for Pregnancy?

Fitness for Pregnancy and Beyond ·

2023/11/14

Staying active during pregnancy is a key part of maintaining your health and preparing for motherhood. In this insightful episode, we dive into the benefits and considerations of two popular forms of exercise for expectant mothers: walking and strength training. We explore how each activity supports your physical and mental well-being, backed by scientific evidence and expert opinions. Learn about the safety measures, the benefits of each type of exercise, and how to choose the right exercise plan

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00:26:00

20: Three things I would have done differently for...

Fitness for Pregnancy and Beyond ·

2023/10/31

These are 3 things I would have done differently for my approach towards pregnancy #1! In this episode we dive into: 1. Having a proven approach to fitness FOR pregnancy to support a healthy body, environment for baby, and ease in the postpartum setting 2. Prepping meals for the first 4-6 weeks of postpartum and knowing how to ask for support 3. Supporting and engaging your core properly APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: https://forms.gle/VsLJbxyTo9pzm3JQ7 TIMESTAMPS: 1:16 -

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00:28:52

19: The Power of Strong Glutes During Pregnancy

Fitness for Pregnancy and Beyond ·

2023/10/23

Glutes serve a major role in every pregnancy! They are way more important than just looking nice; they have a very functional job as your belly grows. In this episode, we dive deep into WHY your glute strength is important, how they can help you during your pregnancy, and HOW you can put an emphasis on strengthening your glutes while you're pregnant so you can set yourself up for a positive postpartum experience. APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:26:30

18: Beginner's Guide to Working Out During Pregnancy

Fitness for Pregnancy and Beyond ·

2023/08/28

POV: you get pregnant and you KNOW you want to support the healthiest pregnancy possible, so you want to get back into working out but you don't know where to start or what to do.... bingo!! This episode is for you!!! We talk about a couple big topics during this 26 minute convo today! We address what to do for beginners, how much exercising to do, and important considerations such as staying fueled, hydrated, and communicative with your doctor! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:57:23

16: Step by Step, Giving Birth in a Hospital with...

Fitness for Pregnancy and Beyond ·

2023/08/14

Giving birth for the first time in a new place can feel a bit overwhelming. Cassie Subler, Labor and Delivery Nurse, Childbirth Educator, and Doula, paints an exact picture for us of what it's like to give birth in a Hospital. She's spent several years helping moms feel confident and empowered during their birth. This episode is an absolute must-listen if you're a first time mom! Cassie offers in-person childbirth classes (happening this Fall, 2023). CASSIE'S INSTAGRAM:

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00:30:41

14: 3 Fitness Goals for 6 Weeks Postpartum

Fitness for Pregnancy and Beyond ·

2023/08/01

Movement goals can be challenging in the early stages of postpartum, so let's take some guesswork out!!! You CAN move your body without fear of doing something wrong, it's just important to set realistic goals and use some foundational pillars to kickstart your healing journey. Three movement goals I address during this episode are: 1. Walking, how much and how often 2. Breathing work and breath work 3. Practicing proper posture APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:29:58

13: What is Pelvic Floor Physical Therapy with Dr....

Fitness for Pregnancy and Beyond ·

2023/07/19

Pelvic floor physical therapy is not only for pregnant and postpartum women, but for people of all ages! Today we chat with Dr. Trina Winner PT, DPT, OCS, on what pelvic floor physical therapy is and how it can help you during pregnancy or postpartum! Trina addresses how her work in pelvic floor physical therapy supports a mom from a whole-body perspective, addressing root cause issues and pelvic floor functionality. "It's never too late, and it's never too soon!" APPLY FOR MY

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00:55:27

12: Birth Plan Considerations with Labor & Delivery...

Fitness for Pregnancy and Beyond ·

2023/06/30

Having a birth plan can help prepare you and your family for a safe and empowered birth! Today we hear from labor and delivery nurse, Cassie Subler, who also is a childbirth educator and doula. We have a conversation talking all things birth planning while touching on our personal experiences and knowledge, knowing what your options are, and what resources can best support you. IG: https://www.instagram.com/womb_by_cassie/ APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:31:59

11: Practical Meal Prep Tips to Save Time and Money

Fitness for Pregnancy and Beyond ·

2023/06/26

Let's dive into how I prep our meals for the week and considerations/tips on how to plan your meals. These life-saving tips will change your meal prep game! Eating healthy doesn't have to feel daunting and overwhelming. Prioritize simple and learn tricks to make it easier as you go! The second half of this episode dives into 8 different types of produce. I share what to consider when buying them, how to store them, and how you can use them/make sure they don't go to waste. Need ideas and

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00:23:16

10: 6 At Home Workout Tips for Busy Women

Fitness for Pregnancy and Beyond ·

2023/06/19

Working out at home is a great way to get your exercise in! If you are new to fitness, or you are trying to reestablish your exercise routine, working out at home is a great place to start! These six tips are ones that I give my clients, and ones that I have found to really work for myself and women in our community. Take a listen, and let me know which one resonates most with you! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIME STAMPS Intro - What

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00:47:39

09: Liam's Birth Story + 3 Specific Fitness Goals for...

Fitness for Pregnancy and Beyond ·

2023/06/03

Hang out with me while I talk about my second pregnancy (Mr. Liam!!). I talk about 3 changes I made to my approach towards fitness with this being my second pregnancy. I address using fitness as a way to alleviate pain, being okay with goals changing during pregnancy, and specially learning how to push. APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIMESTAMPS: 1:22 - what we’re talking about today!!! 2:08 - context for pregnancy number one, what my

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00:29:38

08: Jayla's Birth Story + Helpful Preparation Resources

Fitness for Pregnancy and Beyond ·

2023/05/23

This is a positive story! Every birth has its own story, and this is our first born's! I talk about 3 things I did during my pregnancy to help me prepare for birth and delivery (recommended to me by people and professionals I trust!). Take a listen to feel inspired, learn a couple things to expect during labor and delivery, and a couple pieces of advice that I would give a first time mom ❤️ APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:41:45

07: Healthy weight loss while breastfeeding; first 12...

Fitness for Pregnancy and Beyond ·

2023/05/08

In today’s episode we talk all about navigating weight loss while breastfeeding for the first year of your baby’s life. Each stage of your postpartum journey will come with different considerations to make while focusing on weight loss. We split the first year up into 3 cateogries: 0-2 months postpartum 2-6 months postpatrum 6-12 months postpartum APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ MONTHS 0-2 0:00 - 1:42 - Introduction 1:43 - Your belly,

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00:23:37

06: Trimester One, Navigating Workouts and Nausea

Fitness for Pregnancy and Beyond ·

2023/05/02

Navigating nausea, exhaustion, and workouts can be a challenge for trimester one! Let's talk about some practical tips, helpful advice, and reassurance during this period of pregnancy. Topics discussed: - How progesterone and the hCG Hormone play a role - Navigating nausea and workouts - Navigating exhaustion and workouts - Knowing how hard to workout with a sensitive heart rate - Tips on what to focus on for your workouts APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:34:31

05: Weight loss in child bearing years

Fitness for Pregnancy and Beyond ·

2023/04/25

In today's episode we dive into weight loss vs fat loss and how to identify your goals while also understanding how to reach your goals in a preconception setting. Let's talk about what some positive mindset shifts with weight loss and then take a deep dive into how to focus on these 5 important factors of weight loss and fat loss: - water intake - sleep quality - stress management - nourishment - consistent movement APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS

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00:16:20

04: Grocery haul; looking at labels

Fitness for Pregnancy and Beyond ·

2023/04/18

In this episode we talk about grocery shopping tips, tricks I've used to feed a toddler, and a run down of some foods I grabbed at a local farmer's market grocery store! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ Topics addressed in the episode are: - How I shop at Costco, Meijer, and a Farmer's Market - Organizing a week's worth of groceries - Tips on feeding a toddler, some things I've found to help - What to consider when

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00:25:46

03: Workouts during preconception

Fitness for Pregnancy and Beyond ·

2023/04/10

Let's talk about all preconception and fitness! Whether you know you want a family sometime in the next couple years or if you're trying to get pregnant now, this episode will help you identify what goals are important for you and how to navigate what types of exercises/movement to do. Topics addressed are: - benefits of exercise in the preconception setting - when to start - what types of exercises to do - "how much is too much" - how much movement should you aim to do? - best pre

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00:23:31

02: 4 areas of fitness to help you with birth

Fitness for Pregnancy and Beyond ·

2023/04/03

Hear about how strength training, cardiovascular training, stretch/release work, and core exercises all play a role in your labor and delivery experience! I address important considerations and how these areas of fitness help you have the in-control experience you're hoping for! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIMESTAMPS 0:00 - 0:49 Intro and inspo notes 0:50 - 2:29 How the Principle of Specificity applies to how we can train for

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00:13:16

01: All about your host, Janelle!

Fitness for Pregnancy and Beyond ·

2023/04/02

Episode 01: here we go!!! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIME STAMPS: Beginning 0:58 - introduction, thank you for being here! 0:59 - 2:21 About me! Being a teacher, starting my coaching business, then getting pregnant with baby one! 2:22 - 3:40 My itch to be coach started when I was a sophomore in college, where my interest in nutrition coaching started 3:41 - 5:12 Where PHASEmpowerment came to be, 1st Phorm helping me identify my

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