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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

00:22:19

59: Top 3 Myths for Weight Loss While Breastfeeding

Fitness for Pregnancy and Beyond ·

2025/10/23

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 Breastfeeding04:16 Debunking Myths About

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00:12:40

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

Fitness for Pregnancy and Beyond ·

2025/10/16

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

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00:18:49

57: Debunking Myths: Safe Weightlifting During Pregnancy

Fitness for Pregnancy and Beyond ·

2025/08/21

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 Pregnancy2:15 - Need Some Inspiration and Strength Gaining4:30 - Essential Mindset Shift During Pregnancy6:45 - Myth 1: Lifting Weights Will Hurt the Baby14:00 - Myth 2: You Can't Start Strength Training During

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00:17:09

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

Fitness for Pregnancy and Beyond ·

2025/08/14

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 Pregnancy02:14 The Five Questions for Safe Exercise05:32 Breathing Techniques

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00:30:13

55: Here's why 15 minute workouts COUNT (proven by...

Fitness for Pregnancy and Beyond ·

2025/07/24

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 Update6:00 Day in the life as an entrepreneur mom9:58 Simple checklist items I use for fitness14:05 The Importance of 15 Minutes of Exercise18:01

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00:11:40

Ep 54: Feeling tired? Here's how you can adjust...

Fitness for Pregnancy and Beyond ·

2025/07/03

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!TIMESTAMPS0:00 Navigating Exhaustion During Pregnancy1:42 Lowering the intensity 4:39 Choosing a focused goal

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00:19:09

53: Are you under-eating as a postpartum mom?

Fitness for Pregnancy and Beyond ·

2025/06/27

Are you under-eating during this early postpartum period? Today this episode is inspired by a wonderful client of mine! I thought her goals and story might resonate with you. Topics we address: the significance of understanding metabolism, the process of reverse dieting, and how to approach weight loss with confidence.TIMESTAMPS:Chapters00:00 Introduction and Podcasting Goals00:56 Sustainable Fat Loss Solution Program02:40 Understanding Under Eating and Weight Loss06:03 The Metabolism and Its Role

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00:00:59

52: Smart Nutrition 6-12 Months PP with Postpartum...

Fitness for Pregnancy and Beyond ·

2025/04/04

Today we meet Sydney Warner, a postpartum nutritionist, focusing on the nutritional needs of mothers 6-12 months postpartum. We dive into proper nutrition for higher energy levels, strategies to avoid burnout, the impact of stress on health, and how to reframe your relationship with food. Sydney emphasizes the need for balance in macronutrients, the significance of regular meals, and the importance of self-compassion during the postpartum journey. Join us on this must-listen episode!MEET SYDNEY ON

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01:14:31

51: Owning Your Pregnancy; Strength, Systems, and...

Fitness for Pregnancy and Beyond ·

2025/03/19

Today we meet Arie Abramouski, a gym owner x3, mom of two (pregnant with her third!), and fellow women’s coach, helping build physically and mentally strong moms! Arie shares her experience with pregnancy, the significance of mental toughness, and the need for supportive systems with take-away tips for building your strongest self, mentally and physically, during this pregnancy.00:00 Meeting Arie!07:15 The Importance of Pelvic Floor Health13:17 Mental Toughness in Motherhood19:12 Finding Joy in the

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00:26:57

50: My Positive Birth Story for Baby #3!

Fitness for Pregnancy and Beyond ·

2025/03/07

Need a positive story to listen to! I have one to share ❤️ We welcomed our third baby into the world 2 weeks ago and here is where you can listen to her story!PREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Nutritionist for busy womenPHASEmpowerment

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00:29:46

49: Are you 37+ Weeks Prego?? Here's Exactly What To Do!

Fitness for Pregnancy and Beyond ·

2025/02/22

Wondering what to do 37+ weeks pregnant to help your body prepare for labor? If so, this episode is for you! Today we discuss effective ways to physically prepare for labor, focusing on five key strategies: pelvic floor coordination, optimal fetal positioning, functional strength training, diaphragmatic breathing, and hip mobility. Each strategy is designed to help you prepare your body for the challenges of labor and delivery, emphasizing the significance of relaxation, strength, and proper

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00:36:09

48: Can I lose weight while I'm pregnant?

Fitness for Pregnancy and Beyond ·

2025/02/03

Are you worried about gaining weight while you're pregnant? This listen is for you! I go over the details of WHAT your weight is representing and what GOOD GOALS are during this period. We chat about understanding body composition, focusing on health over weight, and setting realistic goals. Today I provide practical tips for maintaining a healthy lifestyle, including nutrition and exercise recommendations, particularly strength training, to support the health of you and your baby!00:00

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00:39:27

47: How Exercise Impacts Your Preconception Journey

Fitness for Pregnancy and Beyond ·

2025/01/14

Have you ever wondered how to approach fitness during a preconception journey? Today we look at the balance between intensity and recovery, the significance of building a strong foundation for pregnancy, and the necessity of nourishing the body with the right foods. Let’s walk through measures of “I had a good workout for my health” and “that was too much”. Your ultimate goal is to set yourself up for pregnancy and postpartum success. Both for you and your child! Let’s dive in!TIMESTAMPS: 00:00

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00:23:28

46: New Year Pep Talk! 5 Tips For Success

Fitness for Pregnancy and Beyond ·

2024/12/31

Are you ready to conquer the first part of 2025!? YESSSS you are! Here are 5 things that you can do to set yourself up for healthy-habit success. I touch on setting measurable goals for the new year, incorporating daily movement, continuous learning, honoring your current life stage, and the importance of seeing your goals written on paper. Stay tuned at the end for some listed out, actionable steps!TIMESTAMPS: 00:00 My 2024 in Review 03:46 Setting Goals for the New Year 10:50 Creating Measurable

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00:35:37

45: Adjusting Workouts for Trimester 3

Fitness for Pregnancy and Beyond ·

2024/12/10

Confidently learn how to adjust workouts during the third trimester of pregnancy, focusing on comfort, safety, and labor preparation. Today we chat about the importance of modifying exercises, listening to your body, and maintaining a consistent fitness routine to prepare for labor and delivery. Janelle provides practical tips, sample workouts, and insights on how to stay active while ensuring safety and comfort during this crucial stage of pregnancy.TIMESTAMPS: 00:00 Introduction to Trimester

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00:37:58

44: How to Push Yourself During Workouts While Pregnant

Fitness for Pregnancy and Beyond ·

2024/11/20

Measuring workout intensity while pregnant can be challenging. You want to stay safe but also have a good workout. Today I walk you through how to have confidence in your workout intensity. We address common concerns, and I debunk common misconceptions. Take a listen and learn about how to prioritize consistency over intensity, the role of The Talk Test, and how to confidently say “I had a good workout”.TIMESTAMPS: 00:00 Introduction to Fitness During Pregnancy 03:18 Defining a Good Workout in

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00:39:42

43: Deets on Core Engagement During Pregnancy; Tips...

Fitness for Pregnancy and Beyond ·

2024/11/09

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

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01:01:46

42: Restoring Body Confidence After A Traumatic Birth...

Fitness for Pregnancy and Beyond ·

2024/11/04

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. Can’t wait for you to tune

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00:25:25

41: Honest Thoughts and Experiences Going From 0-2...

Fitness for Pregnancy and Beyond ·

2024/10/28

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

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01:08:24

40: Ask Lactation Consultant, Claire: Intolerances,...

Fitness for Pregnancy and Beyond ·

2024/10/09

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

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