Fitness for Pregnancy and Beyond

69: Maintaining Muscle Mass During Pregnancy

Today we discuss how pregnant women can maintain and build muscle mass through strategic exercise and nutrition. We cover practical tips on resistance training, protein intake, recovery, and tracking progress during pregnancy. TIMESTAMPS 00:00 Maintaining Muscle Mass During Pregnancy 02:49 The Importance of Protein Intake 06:10 Recovery and Hydration for Muscle Retention 08:53 Tracking Progress and Strength Maintenance 12:13 Mindset and Resilience in Fitness PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming [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 [http://www.phasempowerment.com/] Instagram:  ⁠ [https://www.instagram.com/janelle.ahrens/]https://www.instagram.com/janelle.fatlosscoach/ [https://www.instagram.com/janelle.fatlosscoach/] Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ [https://www.facebook.com/PHASEmpowerment/] Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ [https://janelleahrens.juiceplus.com/us/en] ⁠https://www.phasempowerment.com/ [https://www.phasempowerment.com/]

68: Final Four to Fatherhood, and the power of taking risks!

Today is part 2/2 of interviewing Kyle, my hubby! We share personal stories, insights from the RISE conference, and experience on investing in yourself, overcoming fears, and transitioning careers. We explore the importance of taking risks, embracing failure, and the value of authentic connections, all while giving a behind-the-scenes look at our family life and growth journey. TIMESTAMPS 01:08 Biggest takeaways from the RISE Conference 14:10 Transitioning from sports to a career 20:03 Mindset shifts and betting on yourself! PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming [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 [http://www.phasempowerment.com/] Instagram:  ⁠ [https://www.instagram.com/janelle.ahrens/]https://www.instagram.com/janelle.fatlosscoach/ [https://www.instagram.com/janelle.fatlosscoach/] Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ [https://www.facebook.com/PHASEmpowerment/] Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ [https://janelleahrens.juiceplus.com/us/en] ⁠https://www.phasempowerment.com/ [https://www.phasempowerment.com/]

67: Overcoming PCOS, Balancing Blood Sugar During Preconception, with NP, Shelby

Shelby, a nurse turned functional medicine practitioner, shares her inspiring journey from PCOS diagnosis to managing blood sugar for optimal health and fertility. This episode covers practical nutritional strategies, the importance of muscle, exercise, and long-term health habits for women in preconception and beyond. CHAPTERS Chapters 00:00 Introduction to Blood Sugar Management 05:53 Understanding Insulin and Hormonal Health 11:45 The Importance of Nutrition in Blood Sugar Regulation 19:03 Preconception Health and Blood Sugar Balance 25:39 Exercise and Its Role in Blood Sugar Management 38:13 Encouragement for Women Preparing for Pregnancy CONNECT WITH SHELBY: https://www.instagram.com/bewellwithshelby_/ [https://www.instagram.com/bewellwithshelby_/] PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming [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 [http://www.phasempowerment.com/] Instagram:  ⁠ [https://www.instagram.com/janelle.ahrens/]https://www.instagram.com/janelle.fatlosscoach/ [https://www.instagram.com/janelle.fatlosscoach/] Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ [https://www.facebook.com/PHASEmpowerment/] Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ [https://janelleahrens.juiceplus.com/us/en] ⁠https://www.phasempowerment.com/ [https://www.phasempowerment.com/]

Behind the scenes of our life: from teacher to business owner, marriage, and what it's like to be in a Final Four

Today I invite my husband, Kyle, onto the podcast! We pressed record and asked each other questions! Part 1 of 2, Enjoy!! PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming [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 [http://www.phasempowerment.com/] Instagram:  ⁠ [https://www.instagram.com/janelle.ahrens/]https://www.instagram.com/janelle.fatlosscoach/ [https://www.instagram.com/janelle.fatlosscoach/] Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ [https://www.facebook.com/PHASEmpowerment/] Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ [https://janelleahrens.juiceplus.com/us/en] ⁠https://www.phasempowerment.com/ [https://www.phasempowerment.com/]

65: Top 5 Biggest Postpartum Core Mistakes

Camille Beckstrand shares her personal journey with diastasis recti and postpartum core recovery, offering practical tips and a comprehensive approach to healing. Learn how to rebuild strength safely, avoid common mistakes, and embrace your unique postpartum journey. TIMESTAMPS: 05:17 Understanding Diastasis Recti 10:56 The Evolution of a Rehab Program 17:50 Core Rehab: The Foundation of Recovery 31:43 The Importance of Functional Strength 38:02 The Impact of Comparison on Postpartum Healing 42:42 Measuring Progress: Beyond the Scale 57:19 Embracing Grace: A Key to Postpartum Recovery RESOURCES: INSTAGRAM: https://www.instagram.com/mommytummyfix/ [https://www.instagram.com/mommytummyfix/] CAMILLE'S PODCAST: https://pod.link/1687539076 [https://pod.link/1687539076]  SELF-ASSESSMENT FOR CORE SEPERATION: https://youtu.be/rwhi1GoloEU?si=_rIZ_lYSuvCaqs8W [https://youtu.be/rwhi1GoloEU?si=_rIZ_lYSuvCaqs8W] PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming [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 [http://www.phasempowerment.com/] Instagram:  ⁠ [https://www.instagram.com/janelle.ahrens/]https://www.instagram.com/janelle.fatlosscoach/ [https://www.instagram.com/janelle.fatlosscoach/] Facebook: ⁠https://www.facebook.com/PHASEmpowerment/⁠ [https://www.facebook.com/PHASEmpowerment/] Juice Plus (my whole foods capsules, also used this as my prenatal): ⁠https://janelleahrens.juiceplus.com/us/en⁠ [https://janelleahrens.juiceplus.com/us/en] ⁠https://www.phasempowerment.com/ [https://www.phasempowerment.com/]