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 Pregnancy

16:31 Monitoring Heart Rate and Workout Intensity

22:13 Soreness and Workout Effectiveness

27:23 Running vs. Strength Training During Pregnancy

31:41 Getting Back into Fitness After a Break

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/

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 friend!

TIMESTAMPS:

00:00 Introduction to Core Engagement During Pregnancy

10:33 Understanding Core Muscles

18:12 Safe Core Engagement: Do's and Don'ts

30:01 Exercises for Core Engagement

37:14 Key Takeaways and Conclusion

THE 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.ahrens/⁠

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/

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 in!

TIMESTAMPS:

00:00 Meeting Brigid, Hearing Her Story

07:31 Coaching Women Through Birth Trauma

11:40 The Emotional Journey of Recovery

16:48 Building Self-Confidence After Birth Trauma

27:50 Setting Realistic Expectations for Recovery

35:14 Reframing Comparisons and Mindsets

42:02 Self-Care Strategies for Moms

52:56 Nutrition's Role in Postpartum Recovery

58:26 Advice for Moms After Traumatic Births

WHERE TO FIND BRIGID:

Instagram: https://www.instagram.com/loretowellness/
Brigid’s Website: https://www.loretowellness.com

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.ahrens/⁠

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/

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 Kids

11:06 The Transition from One to Two Children

19:41 Preparing for Baby Number Three

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.ahrens/⁠

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/

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 importance of trusting one's intuition as a mother. The conversation concludes with resources for new moms seeking help with breastfeeding and lactation.

TIMESTAMPS:

00:00 Introduction to Lactation Consulting

02:03 The Role of a Lactation Consultant, Meeting Claire

08:55 Breastfeeding Techniques and Tips

20:43 Understanding Food Intolerances

32:30 Weaning a One-Year-Old

38:05 Increasing Pumping Volume

50:21 Tongue and Lip Ties

57:44 Eating and Hunger Signals

1:01:45 Milk Supply and Time at the Breast

CONNECT WITH CLAIRE:

Instagram: https://www.instagram.com/loreto.lactation/

Email: loretolactation@gmail.com

FREE lactation coverage with insurance:

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.ahrens/⁠

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/

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 Foundations of Prenatal Nutrition

09:51 Importance of Nutrition for Mom and Baby

22:12 Essential Nutrients for Pregnancy

40:03 Foods to Include and Avoid

52:10 Gold Standard Practices for Prenatal Nutrition

WHERE YOU CAN FIND TRINA:

Instagram: https://www.instagram.com/dr.trinawinnerdpt/

Facebook: https://www.facebook.com/winningedgept

Send her a message on any platform to learn more about her services in relation to women's health, pregnancy, or postpartum recovery.

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.ahrens/⁠

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/

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, ensuring a healthier pregnancy and postpartum experience.

TIMSTAMPS:

00:00 Introduction to Dr. Kayla dnd DR!

04:03 Understanding Diastasis Recti

09:06 Symptoms and Diagnosis of Diastasis Recti

15:40 The Importance of Pelvic Floor Therapy

22:04 Exercise Considerations During Pregnancy

37:30 Postpartum Recovery and Core Engagement

CONNECT WITH KAYLA:

You can connect with Dr. Kayla on Instagram @drkaylaborchers and claim your free preconception, pregnancy or postpartum guide at drkaylaborchers.com/resources. All programs and 1:1 care services can also be found on her website, drkaylaborchers.com

PREGNANCY FITNESS PROGRAM by Janelle Ahrens:

https://www.phasempowerment.com/pregnancyfitnessprogramming

Janelle Ahrens

+ Certified Pre and Postnatal Fitness Specialist

+ Women's Fat Loss specialist

+ Personal Trainer, Resistance Training and Muscle Growth

+ Nutritionist for busy women

PHASEmpowerment Website: ⁠www.phasempowerment.com⁠

Instagram: ⁠https://www.instagram.com/janelle.ahrens/⁠

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/

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 Motivation During First Trimester

05:17 Embracing Changes in Trimester One

14:00 Setting Realistic Goals

20:14 Understanding What is Worth Your Time

25:31 Mindset Blockers and Overcoming Challenges

33:23 Conclusion and Encouragement

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.ahrens/⁠

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/