Fitness for Pregnancy and Beyond

Meet Amanda Campbell, Doctor of Physical Therapy! Today she shares her journey from college athlete to physical therapist, and now... pilates instructor! She is gearing up to open a studio, Studio 6 Pilates, here in Versailles, Ohio. She emphasizes the benefits of Pilates for pregnancy, postpartum, and lifelong fitness. Discover how Pilates can enhance core strength, support pregnancy, and improve...

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 Janelle Ahrens + Certified Pre and Postnatal Fitness Specialis...

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 Produ...

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...

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 an...

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 Bi...

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 Understand...

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 Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Nutritionist for busy women PHASEmpowerment Website:   ⁠www.phasempowerment.com⁠ Ins...

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...

In this episode, Ginny Noce, a registered nurse and functional medicine expert, shares insights on hormone health, cortisol, cycle tracking, insulin resistance, nutrition strategies for women trying to conceive, and practical tips for optimizing overall health. Perfect for women seeking science-backed guidance on fertility, hormone balance, and lifestyle adjustments. TIMESTAMPS: 00:00 Introduction...

Part two | What's Meg's favorite name for baby girl #3!? Listen to find out!! Grab a coffee and join us for a morning Mom chat! 00:00 Favorite baby names!! 04:44 Baby fever meter!? 07:03 Balancing work life and mother 09:38 The journey of growing your family! PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming Hot and Healthyish Instaggram: https://www.in...

Today we pull the curtain back and chat over morning coffee! Get to know Lauren, Meg, and Janelle through mom chats we want to include you on! Check the timestamps below! 00:00 Introduction and Podcast Goals 05:59 Navigating Motherhood and Family Dynamics 08:36 The Journey of Expanding Families 11:52 Transitioning from One to Two Children 14:53 Managing Household Responsibilities 17:36 Laundry Sys...

Meet Arie!! A mother x3, gym owner x3, and passionate strength coach for moms (with an emphasis on mental resiliency). Today we have an honest conversation about the unexpected sides of motherhood; navigating an unexpected Down syndrome diagnosis, shifting expectations, building resilience through healthy habits, and learning to embrace each child’s unique path. Arie shares her personal journey th...

Today we dive into the critical role of fitness during pregnancy, particularly how it prepares women for labor and delivery. We talk about the science & cover practical exercises that can enhance strength, endurance, and flexibility, all of which contribute to a smoother labor experience. TIMESTAMPS 00:00 Introduction to Fitness for Pregnancy 01:27 The Importance of Training for Labor 03:50 Th...

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,...

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...

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 Pregnancy 2:15 - Need Some Inspiration and Strength Gaining 4:30 - Essential Mindset Shift During Pregnancy 6...

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 Introduc...

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 Update 6:00 Day in the life as an entrepren...

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! TIMESTAM...

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: Chapters 00:00 Introduction and Podcasting Goals 00:56 Sustainable...

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 importanc...

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...

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/pregnancyfitnessprogramming Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Nutritionist for busy women PHASEmpowerment We...

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 ch...