Shows
Fitness for Pregnancy and Beyond55: Here's why 15 minute workouts COUNT (proven by science!)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 How your metabolism is effected2025-07-2530 min
Fitness for Pregnancy and Beyond54: Feeling tired? Here's how you can adjust workouts!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 for the day6:34 Using a system to say "Yes/No I can/cannot workout right now"2025-07-0311 min
Fitness for Pregnancy and Beyond53: Are you under-eating as a postpartum mom?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 in Weight Management09:45 The Process of Reverse...2025-06-2719 min
Fitness for Pregnancy and Beyond52: Smart Nutrition 6-12 Months PP with Postpartum Nutritionist, Sydney WarnerToday 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 INSTA: CLICK HERESYDNEY’S WEBSITE: CLICK HERE TIME...2025-04-0450 min
Fitness for Pregnancy and Beyond51: Owning Your Pregnancy; Strength, Systems, and Mindset Shifts YOU NEEDToday 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 Chaos28:17 Mindset Shifts for Empowerment36:11 Running Home Like a Bu...2025-03-191h 14
Fitness for Pregnancy and Beyond50: My Positive Birth Story for Baby #3!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 Website: www.phasempowerment.comInstagram: https://www.instagram.com/janelle.fatlosscoach/Facebook: https://www.facebook.com/PHASEmpowerme...2025-03-0726 min
Spirit Mornings02-26-25 Spirit Mornings ShowGuest Time Stamps: Heartland Tour - Bishop Neumann, Wahoo:
-Morning Prayer (Fr. Taylor Leffler): 5:22
-Fr. Steve Mills (Chief Administration Officer), Mrs. Bridget Doyle (Principal), and Sr. Janelle Buettner (Assistant Principal): 9:37
-Mr. Rick Ahrens '78 (Athletic Director): 42:12
-Ms. Gery Kenny (Campus Minister): 47:13
-Mr. Tom Gerdes, Mr. Cody Waldman, Mrs. Bradni Sladky, and Mrs. Brandie Schoeneck (Deans of Bishop Neumann Community System): 51:24
-GBC: Job 1:1-12 - Fr. Luke Fleck (10th Grade Theology Teacher): 1:11:58
-Jake, Jill, Ana, Henry, Ben, Riley, and Baleigh (School Student Leaders): 1:41:06
-Bishop...2025-02-261h 58
Fitness for Pregnancy and Beyond49: Are you 37+ Weeks Prego?? Here's Exactly What To Do!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 breathing techniques.TIMESTAMPS:00:00 Preparing for Labor: A Personal Journey05:46 Pelvic Floor Relaxation9:11 Postures to...2025-02-2329 min
Fitness for Pregnancy and Beyond48: Can I lose weight while I'm pregnant?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 Introduction to Fitness for Pregnancy
03:20 Understanding Weight Gain During Pregnancy
10:09 The Importance of Body Composition2025-02-0436 min
Fitness for Pregnancy and Beyond47: How Exercise Impacts Your Preconception JourneyHave 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 Introduction to Preconception Fitness
02:54 The Role of Fitn...2025-01-1439 min
Fitness for Pregnancy and Beyond46: New Year Pep Talk! 5 Tips For SuccessAre 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 Goals
12:18 The Importance of Daily Movement
2024-12-3123 min
Fitness for Pregnancy and Beyond45: Adjusting Workouts for Trimester 3Confidently 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 Three Workouts
03:22 Adapting Workouts for Comfort and Safety
10:34 Key Considerations for Trimester Three
14:41 Best...2024-12-1035 min
Fitness for Pregnancy and Beyond44: How to Push Yourself During Workouts While PregnantMeasuring 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...2024-11-2037 min
Fitness for Pregnancy and Beyond43: Deets on Core Engagement During Pregnancy; Tips to Help You DAILYLearn 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...2024-11-0939 min
Fitness for Pregnancy and Beyond42: Restoring Body Confidence After A Traumatic Birth With BrigidToday 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
...2024-11-041h 01
Fitness for Pregnancy and Beyond41: Honest Thoughts and Experiences Going From 0-2 Kids, now pregnant with a third!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...2024-10-2825 min
Fitness for Pregnancy and Beyond40: Ask Lactation Consultant, Claire: Intolerances, Boosting Milk Volume, and MoreToday 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:
2024-10-091h 08
Fitness for Pregnancy and Beyond39: Optimal Nutrition For A Nourished Pregnancy with Dr. Trina WinnerIn 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
2024-10-021h 00
Fitness for Pregnancy and Beyond38: The Truth About Diastasis Recti with Holistic PT, Dr. Kayla BorchersHear 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 Recti2024-09-2646 min
Fitness for Pregnancy and Beyond37: Setting Realistic Goals During Trimester OneTrimester 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 Sett...2024-09-2034 min
Fitness for Pregnancy and Beyond35: Top 4 Meal Prep Tips Once Baby ArrivesDo you need some support, ideas, or strategies on meal prepping, especially for when the baby arrives? If so, this episode is for you! Today we dive into 4 tips that will help you prepare and navigate postpartum meal prep with confidence.
TOPICS AND TIME STAMPS:
00:00 Introduction and Personal Update
04:23 Preparation Before Baby Arrives
18:46 Meal Prep Strategies During Postpartum
30:56 Adjusting to New Routines with Baby
43:27 Long-Term Strategies for Meal Prep Success
PREGNANCY FITNESS PROGRAM:
https://www.phasempowerment.com...2024-09-1344 min
Fitness for Pregnancy and Beyond35: What Your Personal Trainer Doesn't Know About Pregnancy FitnessYour personal trainer IS awesome, but they don't actually know how to help you to the BEST of their ability during your pregnancy. I speak from personal experience! Fitness for pregnancy comes with a specific way of training with considerations to make.
In this episode we dive into what your personal trainer IS A MASTER AT, and what things they are not educated on in regards to fitness for pregnancy.
TIME STAMPS:
00:00 Introduction and Episode Topic
07:12 What Personal Trainers ARE Experts In
11:48 Understanding the Changes in...2024-08-2829 min
Fitness for Pregnancy and Beyond34: 5 Important Nutrition Considerations for Early PP Moms!Women in early postpartum often feel a lack of energy and overwhelm with trying to eat healthy. Let’s change that! Nutrition plays a major role in how postpartum women feel and perform every single day. In this episode I highlight 5 REALLY IMPORTANT considerations to make to help with energy, blood sugar balance, milk supply, and confidence in eating.
00:00 Introduction and Overview of Episode
06:15: Prioritizing Protein for Healing and Energy
13:28: Staying Hydrated to Support Milk Production and Overall Health
17:50: Incorporating Nutrient-Dense Foods for Recovery and Vitality
21:44: Ma...2024-07-1736 min
Fitness for Pregnancy and Beyond33: Should You Be Using The Barbell During PregnancyDo you ever wonder if you're safe to use the barbell during pregnancy? Then take a listen to this episode!! Janelle breaks down benefits of the barbell and important considerations to make when performing the deadlift, back squat, and chest press. She helps you identify whether or not you'd be comfortable using the barbell during pregnancy.
TIMESTAMPS:
00:00 Introduction: Using the Barbell During Pregnancy
02:23 Benefits of Using the Barbell
07:08 Safe Scenarios for Using the Barbell
10:51 Important Considerations for the Squat, Deadlift, and Chest Press
15:04 Adjusting...2024-07-0827 min
Fitness for Pregnancy and Beyond32: Create a Productive Home Workout RoutineJoin Janelle in this episode as she discusses creating a home workout routine as a pregnant woman, especially if you have kids. She covers topics such as setting up a space for workouts, what pieces of equipment to buy, understanding safety, and setting realistic goals. Janelle also discusses how to listen to your body, knowing your limits, and fueling your body properly before workouts to support overall workout effectiveness.
Chapters
00:00 Intro!! What to expect from today's episode
02:22 Setting up an effective workout space
09:51 Workout GOALS...2024-06-3027 min
Fitness for Pregnancy and Beyond31: Step by Step Roadmap for Moms 3-12 Months PostpartumIn this episode, I share with you a step-by-step fitness plan for moms 3 to 12 months postpartum. I emphasize the importance of starting slow and gradually increasing the intensity and duration of workouts while including resistance training, stability exercises, and cardio intervals into your routine. Learn how to apply progressive overload and set strength training goals. The episode provides guidance for moms at different stages of their postpartum journey and encourages them to listen to their bodies and prioritize self-care! JOIN ME!
"It's not the 'new you', period. It's a beautiful new you, and who you...2024-04-2724 min
Fitness for Pregnancy and Beyond30: Phytonutrients and their role in your pregnancySummary
In this episode, Janelle discusses the importance of phytonutrients and antioxidants for overall health, particularly during pregnancy. She explains what phytonutrients are and how they protect the body at a cellular level. She emphasizes the role of phytonutrients in promoting a healthy diet and preventing disease. Finally, she ties the discussion into pregnancy and introduces Juice Plus as a supplement option.
Takeaways
Phytonutrients are bioactive compounds found in plant foods that strengthen the plant's immune system and protect against environmental stressors.
Polyphenols are a type of phytonutrient that act as antioxidants, protecting the...2024-03-2127 min
Fitness for Pregnancy and Beyond29: Top 10 Tips For Working Out at Home WITH KidsIn this episode, Janelle discusses how to incorporate kids into workout routines. She provides 10 practical tips split into indoor and outdoor categories. The indoor tips include setting up a designated workout space, including the kids in bodyweight workouts, using stairs for resistance training, playing music, and committing to 15 minutes of exercise. The outdoor tips include stroller walks to the park, doing circuits at the park, going on nature hikes, and including bike rides. Janelle emphasizes the importance of including strength training in addition to walking and shares a testimonial from a mom who achieved success in her fitness journey.2024-02-1930 min
Fitness for Pregnancy and Beyond28: 3 do's of exercise in the first 6 months PPNavigating postpartum fitness can feel like a journey through uncharted territory, but understanding the right approach can make all the difference. This episode delves into the vital first steps for postpartum exercise, focusing on the power of breathwork, the importance of setting realistic goals, and mastering the basics of safe, post-baby workouts. We offer guidance and practical tips to help new mothers embrace their postpartum fitness journey with confidence, patience, and knowledge, ensuring a safe and effective return to exercise.
PREGNANCY FITNESS PROGRAM APPLICATION:
https://forms.gle/FivcQr5qZbZvN8An9
** We s...2024-02-0819 min
Fitness for Pregnancy and Beyond27: My Biggest Adjustments From 0-1 Kids!In this episode, I dive deep into my personal experience stepping into motherhood for the first time. I talk about the unexpected challenges and the profound joy it brings, reminding myself and others that "you are where you're at because you were made to be there." For all the new moms out there, this is your go-to for feeling understood, encouraged, and part of a larger community. Let my journey through adjustment, love, and finding resilience be the encouragement you need as you embark on this incredible path of motherhood.
Timestamps:
00:00...2024-02-0338 min
Fitness for Pregnancy and Beyond26: 6 Areas of Wellness to Focus on During PreconceptionIn this episode of "Fitness for Pregnancy and Beyond," we explore essential preconception care focusing on nutrition and fitness. We discuss the importance of a nutrient-rich diet, finding a healthy weight, and effective stress-reduction strategies for prospective moms. The episode also emphasizes the significance of consistent exercise and hydration, and the impact of limiting harmful substances like alcohol. This insightful guide is perfect for those preparing for pregnancy, offering practical tips and expert advice.
Timestamps:
Nutrient Rich Diet: 00:00
Finding Your Healthy Weight: 09:19
Practicing Less-Stress Strategies: 16:30
Consistent Exercise: 21:19
Staying Hydrated: 23:45
Limiting Harmful Substances: 28:33
...2024-01-1732 min
Fitness for Pregnancy and Beyond25: Get back into fitness after having your baby(ies)!In this episode, Janelle delves into the journey of returning to fitness after having children, emphasizing the importance of understanding one’s postpartum body, setting realistic fitness goals, and selecting appropriate exercises. She offers practical advice for starting with foundational movements, especially focusing on the core and pelvic floor, and discusses the significance of strength training and cardiovascular health. Janelle provides motivational strategies for maintaining consistency in fitness routines and overcoming the inevitable challenges that arise. This episode is a comprehensive guide for any mother looking to embark on or continue their fitness journey postpartum.
...2023-12-3031 min
Fitness for Pregnancy and Beyond24: Fitness In The First 12 Weeks Postpartum; Setting Appropriate GoalsWe dive into the first 12 weeks postpartum in today’s episode, offering expert insights on safe exercise, nutritional strategies, and emotional wellness for new moms. Tune in for empowering tips and real-world advice to seamlessly integrate healthful habits into your new life with your newborn, ensuring a strong, joyful start to motherhood!
APPLY FOR MY PREGNANCY COACHING PROGRAM:
https://forms.gle/FivcQr5qZbZvN8An9
TIMESTAMPS:
2:20 - Understanding postpartum recovery
5:47 - How you’re feeling and tying that back to physical activity in the firs...2023-12-1242 min
Fitness for Pregnancy and Beyond23: FITNESS FOR PREGNANCY PROGRAM deets!!!!!!!The Fitness For Pregnancy Program is designed to educate you on HOW to give birth, workout FOR pregnancy, and keep your core safe and engaged throughout your 9 month journey!
WE START DECEMBER 4TH, 2023!!!!!
First step in joining: apply below!
https://forms.gle/FivcQr5qZbZvN8An9
IF YOU ARE….
❌ Resorting to walking during pregnancy due to a fear of doing something wrong during workouts
❌ Worried about having a weak core, booty, legs, or back during pregnancy
❌ Unsure about how to properly...2023-11-2706 min
Fitness for Pregnancy and Beyond22: Keeping Exercise a Staple With Young Kids, From RD and Personal Trainer, KylieNavigating your workouts, goals, and movement routines after having children can feel like a challenge, but it's not impossible and comes with SO MANY benefits ;) Hear from Kylie, a metabolism dietician and personal trainer, helping women reprioritize their health through nutrition and fitness!
KYLIE'S INSTAGRAM: https://www.instagram.com/kyliethedietitian/
APPLY FOR MY FITNESS FOR PREGNANCY PROGRAM:
https://forms.gle/d7BVUA8ZBKHwVumbA
TIMESTAMPS:
2:12 - Meet Kylie, our guest speaker!
9:20 - Going back to the basics with goals and lifestyle habits2023-11-2256 min
Fitness for Pregnancy and Beyond15: How to Measure Workout Intensity While PregnantDid you know that it's safe and encouraged for you to elevate your heart rate during pregnancy? It's good for you AND baby!! In today's episode I share three ways to measure workout intensity while pregnant! At the start of the episode I put into context what we should be doing during our workouts, and then how to measure the intensity from there. Enjoy!!! Be sure to leave a review if you found our convo valuable today :)
APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
2023-11-1725 min
Fitness for Pregnancy and Beyond17: 3 Don'ts of Exercise During PregnancyA widely requested topic has been what NOT to do during pregnancy when relating to fitness. In today's episode I cover 3 "do NOTs" that are important to consider as your belly grows. We can keep your core and body safe by being aware and watching out for these three things:
1. Coning (pressure pushing into your tissue that runs down the midline of your stomach, which is called your linea alba)
2. Holding your breath and doing the Valsalva Maneuver during your exercises
3. Avoid jumping or lateral movements where you are moving quickly, I also...2023-11-1725 min
Fitness for Pregnancy and Beyond21: Walking or Strength Training for Pregnancy?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 tailored to your individual needs and preferences. Whether you're a seasoned athlete or just starting your fitness journey, this episode will...2023-11-1427 min
Fitness for Pregnancy and Beyond20: Three things I would have done differently for pregnancy #1These 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...2023-10-3126 min
Fitness for Pregnancy and Beyond19: The Power of Strong Glutes During PregnancyGlutes 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 PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
TIME...2023-10-2328 min
Fitness for Pregnancy and Beyond19: The Power of Strong Glutes in Pregnancy: The What and HowGlutes 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.
TIMESTAMPS:
0:00 - 1:50 - What we're talking about today!
1:54 - ANNOUNCEMENT!
2:57 - The roles your glutes...2023-10-2328 min
Fitness for Pregnancy and Beyond18: Beginner's Guide to Working Out During PregnancyPOV: 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 PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
2023-08-2926 min
Fitness for Pregnancy and Beyond16: Step by Step, Giving Birth in a Hospital with Cassie Subler, L&DGiving 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: @womb_by_cassie
Reach out to her on Instagram to save your spot in her Fall classes!2023-08-1457 min
Fitness for Pregnancy and Beyond14: 3 Fitness Goals for 6 Weeks PostpartumMovement 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 PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
Jo...2023-08-0130 min
Fitness for Pregnancy and Beyond13: What is Pelvic Floor Physical Therapy with Dr. Trina WinnerPelvic 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 PREMIUM PREGNANCY FOR FITNESS PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ...2023-07-1929 min
Fitness for Pregnancy and Beyond12: Birth Plan Considerations with Labor & Delivery Nurse, CassieHaving 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 PROGRAM:
https://forms.gle/VsLJbxyTo9pzm3JQ7
1...2023-06-3055 min
Fitness for Pregnancy and Beyond11: Practical Meal Prep Tips to Save Time and MoneyLet'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 suggestions on creating a meal prep game...2023-06-2631 min
Fitness for Pregnancy and Beyond10: 6 At Home Workout Tips for Busy WomenWorking 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
2023-06-1923 min
Fitness for Pregnancy and Beyond09: Liam's Birth Story + 3 Specific Fitness Goals for PregnancyHang 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 focuse...2023-06-0347 min
Fitness for Pregnancy and Beyond08: Jayla's Birth Story + Helpful Preparation ResourcesThis 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 ❤️
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TIMESTAM...2023-05-2329 min
Fitness for Pregnancy and Beyond07: Healthy weight loss while breastfeeding; first 12 months PPIn 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 bell...2023-05-0841 min
Fitness for Pregnancy and Beyond06: Trimester One, Navigating Workouts and NauseaNavigating 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 PROGRAM:
https://forms.gl...2023-05-0223 min
Fitness for Pregnancy and Beyond05: Weight loss in child bearing yearsIn 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 PROGRAM:
ht...2023-04-2534 min
Fitness for Pregnancy and Beyond04: Grocery haul; looking at labelsIn 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:
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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...2023-04-1816 min
Fitness for Pregnancy and Beyond03: Workouts during preconceptionLet'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...2023-04-1025 min
Fitness for Pregnancy and Beyond02: 4 areas of fitness to help you with birthHear 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 birth and delive...2023-04-0323 min
Fitness for Pregnancy and Beyond01: All about your host, Janelle!Episode 01: here we go!!!
APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM:
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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 ident...2023-04-0213 min
BUILDINGS PodcastSecurity Red Flags in Existing Healthcare FacilitiesExperts who work with security issues all day, every day, Alan Butler of HSS and Sean Ahrens of Affiliated Engineers Inc., share their insights with Janelle Penny, editor-in-chief of BUILDINGS, who shares them with you during this FM Friday episode.
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Support this podcast: https://podcasters.spotify.com/pod/show/buildings-podcast/support2019-09-0312 minBUILDINGS PodcastSecurity Red Flags in Existing Healthcare FacilitiesExperts who work with security issues all day, every day, Alan Butler of HSS and Sean Ahrens of Affiliated Engineers Inc., share their insights with Janelle Penny, editor-in-chief of BUILDINGS, who shares them with you during this FM Friday episode.
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Support this podcast: https://podcasters.spotify.com/pod/show/buildings-podcast/support2019-09-0312 min
BUILDINGS PodcastSecurity Threats of Tailgating in Your FacilitySean Ahrens, a leader in the field of security and resilience, as well as a project manager for Affiliated Engineers, Inc., shares insights with Janelle Penny into the security threats of tailgating and piggybacking in respect to the access control of your building.
Read the transcript: Tips to Eliminate Tailgating Risks in Your Building
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Support this podcast: https://podcasters.spotify.com/pod/show/buildings-podcast/support2019-01-2817 minBUILDINGS PodcastSecurity Threats of Tailgating in Your FacilitySean Ahrens, a leader in the field of security and resilience, as well as a project manager for Affiliated Engineers, Inc., shares insights with Janelle Penny into the security threats of tailgating and piggybacking in respect to the access control of your building.
Read the transcript: Tips to Eliminate Tailgating Risks in Your Building
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Support this podcast: https://podcasters.spotify.com/pod/show/buildings-podcast/support2019-01-2817 min