Fitness for Pregnancy and Beyond

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 re...

Have 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...

Are 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 ste...

Confidently 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 saf...

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 wo...

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 g...

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...

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." TIM...

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 th...

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 nouris...

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 engagem...

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, an...

Do 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...

Your 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 pre...

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:...

Do 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...

Join 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...

In 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 gu...

Summary 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...

In 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 t...

Navigating 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...

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....

In 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 s...

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 trai...

We 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.gl...