Fitness for Pregnancy and Beyond

72: Baby #4 is on the way; here's my honest thoughts!

We have some exciting news! Baby #4 is on route! Here are my personal reflections on what the rest of 2026 will look like. I touch on the emotional & practical things about this pregnancy and my fitness / wellness goals time time around! Tune in! 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/]

71: Time management as a business-owner mom, & opening a second location!

In this episode, Brooke Bader, founder of Made Apparel, shares her behind-the-scenes journey of balancing motherhood and entrepreneurship. From organizing her weekly routines to expanding with a second location, Brooke offers valuable insights into trusting God's plan, building a supportive team, and maintaining mental health while growing a business. TIMESTAMPS 00:00 Time Management and Productivity Strategies 05:24 Evolving Business Dynamics and Team Support 14:12 Setting Boundaries for Mental Health 19:58 Navigating Physical Pain and Mental Health 22:55 Rebuilding Confidence in Physical Activity 27:40 Balancing Family and Business 28:39 The Journey to a New Location 39:31 Embracing Opportunities and Trusting the Process Made Apparel Website: https://www.shopmadeapparel.com/ [https://www.shopmadeapparel.com/] Fitness for Pregnancy 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/]

70: Building a buisness and having a baby; Brooke's first year of motherhood while opening Made

Part 1 of 2: In this inspiring episode, Brooke Bader shares her journey of building Made Apparel while balancing motherhood, pregnancy, and postpartum challenges. Discover how she navigates business growth, creative processes, and family life, offering valuable insights for mom entrepreneurs. Brooke is such an artist! You'll love listening to this episode! TIMESTAMPS: 01:57 Starting Made from Scratch 04:43 Creative Founder Challenges 08:02 Pregnancy While Building a Business 10:55 The First Year Postpartum 13:48 Entrepreneurship as a Mom 24:43 Staying Creative in Motherhood 27:04 Work-Life Balance 29:28 Navigating Mom Guilt 35:23 Productivity of a working Mom 41:29 Building a Support Team 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/]

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/]