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On the show
From 10 epsHost
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Recent episodes
73: Pilates during pregnancy? Hear from Amanda Campbell, DPT!
Jun 23, 2026
Unknown duration
72: Baby #4 is on the way; here's my honest thoughts!
Jun 12, 2026
Unknown duration
71: Time management as a business-owner mom, & opening a second location!
Jun 8, 2026
Unknown duration
70: Building a buisness and having a baby; Brooke's first year of motherhood while opening Made
Jun 1, 2026
Unknown duration
69: Maintaining Muscle Mass During Pregnancy
Apr 27, 2026
18m 36s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/23/26 |  73: Pilates during pregnancy? Hear from Amanda Campbell, DPT! | 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 overall well-being.00:00 From College Athlete to Physical Therapist02:19 Pregnancy and the Shift in Fitness Approach05:54 Discovering Pilates During Pregnancy10:34 Launching Studio Six: A New Fitness Venture17:19 Understanding Pilates: A Mindset Shift19:27 Who Can Benefit from Pilates?21:23 The Trendy Pilates World23:22 Pilates and Pregnancy26:50 Postpartum Pilates: Reconnecting with Your Core30:52 Class Structures and Future PlansLearn about Studio 6 Pilates, opening in Versailles, Ohio, here in the coming months:https://www.instagram.com/studio.6.pilates/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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 6/12/26 |  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/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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 6/8/26 |  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.TIMESTAMPS00:00 Time Management and Productivity Strategies05:24 Evolving Business Dynamics and Team Support14:12 Setting Boundaries for Mental Health19:58 Navigating Physical Pain and Mental Health22:55 Rebuilding Confidence in Physical Activity27:40 Balancing Family and Business28:39 The Journey to a New Location39:31 Embracing Opportunities and Trusting the ProcessMade Apparel Website: https://www.shopmadeapparel.com/Fitness for Pregnancy 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 6/1/26 |  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 Scratch04:43 Creative Founder Challenges08:02 Pregnancy While Building a Business10:55 The First Year Postpartum13:48 Entrepreneurship as a Mom24:43 Staying Creative in Motherhood27:04 Work-Life Balance29:28 Navigating Mom Guilt35:23 Productivity of a working Mom41:29 Building a Support TeamPREGNANCY 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 4/27/26 |  69: Maintaining Muscle Mass During Pregnancy✨ | muscle masspregnancy fitness+4 | — | Juice PlusPHASEmpowerment | — | pregnancymuscle retention+5 | — | 18m 36s | |
| 4/23/26 |  68: Final Four to Fatherhood, and the power of taking risks!✨ | fatherhoodtaking risks+3 | Kyle | Juice PlusRISE conference+1 | — | fatherhoodpersonal stories+3 | — | 31m 26s | |
| 4/15/26 |  67: Overcoming PCOS, Balancing Blood Sugar During Preconception, with NP, Shelby✨ | PCOSblood sugar management+4 | Shelby | PHASEmpowermentJuice Plus | — | PCOSblood sugar+4 | — | 43m 31s | |
| 4/6/26 |  Behind the scenes of our life: from teacher to business owner, marriage, and what it's like to be in a Final Four✨ | pregnancyfitness+3 | Kyle | PHASEmpowermentJuice Plus | — | pregnancy fitnessbusiness owner+3 | — | 34m 56s | |
| 4/6/26 |  65: Top 5 Biggest Postpartum Core Mistakes✨ | postpartum recoverydiastasis recti+4 | Camille Beckstrand | PHASEmpowermentJuice Plus+5 | — | postpartumcore mistakes+5 | — | 1h 02m 36s | |
| 3/30/26 |  64 : Q&A with Ginny; Insulin Resistance, Cycle Tracking, and Fertility✨ | hormone healthinsulin resistance+4 | Ginny Noce | PHASEmpowermentJuice Plus+2 | — | hormone balancecycle tracking+4 | — | 1h 06m 21s | |
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| 3/23/26 |  63: Meg's favorite baby names, God winks, and baby fever meters✨ | baby namesmotherhood+3 | — | PHASEmpowermentJuice Plus | — | baby namesmotherhood+3 | — | 16m 15s | |
| 3/16/26 |  62: Mom chats with Lauren and Meg; transitions with more kids, laundry chats, and Meg's favorite baby names!!✨ | motherhoodfamily dynamics+3 | LaurenMeg | PHASEmpowermentJuice Plus | — | motherhoodfamily transitions+3 | — | 36m 58s | |
| 2/6/26 |  61: When Motherhood Surprises you; Strength, Grief, and Unexpected Joy✨ | motherhoodmental resiliency+5 | Arie | PHASEmpowermentInstagram | — | motherhoodDown syndrome+5 | — | 55m 20s | |
| 1/30/26 |  60: Training for Labor, The Fitness Guide for Expecting Moms✨ | fitness during pregnancytraining for labor+3 | — | Juice PlusPHASEmpowerment | — | pregnancy fitnesslabor preparation+4 | — | 24m 44s | |
| 10/23/25 |  59: Top 3 Myths for Weight Loss While Breastfeeding | 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, this episode is for you!0:00 Navigating Weight Loss During Breastfeeding04:16 Debunking Myths About Weight Loss and Milk Supply10:24 Understanding Caloric Needs and Body Fat Storage13:15 Hormonal Influences on Weight Loss17:02 Creating Sustainable Routines for SuccessPREGNANCY 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 10/16/25 |  58: Mom Guilt for working out? This is for you! | 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 into real-life mom schedules, and even include your kids in the fun. My goal is to help you see that your fitness journey is one of the best gifts you can give your family—because when you feel strong and healthy, everyone benefits.00:00 Reframing Mom Guilt02:56 The Importance of Self-Care for Moms06:14 Incorporating Kids into Workouts09:03 Time Management and Effective Workouts12:01 Conclusion and Encouragement for MomsPREGNANCY 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 8/21/25 |  57: Debunking Myths: Safe Weightlifting During Pregnancy | 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 Pregnancy2:15 - Need Some Inspiration and Strength Gaining4:30 - Essential Mindset Shift During Pregnancy6:45 - Myth 1: Lifting Weights Will Hurt the Baby14:00 - Myth 2: You Can't Start Strength Training During Pregnancy20:00 - Myth 3: Core Work is Dangerous23:00 - Importance of Core Work and Exercises26:00 - Gaining Strength and Muscle Building Principles29:00 - Need a program to follow?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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 8/14/25 |  56: Safe Movement During Pregnancy; what you need to know | 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 Introduction to Safe Movement in Pregnancy02:14 The Five Questions for Safe Exercise05:32 Breathing Techniques During Pregnancy08:26 Controlling Movement and Stability11:19 Recognizing Pain and Discomfort14:07 Confidence and Sustainability in WorkoutsPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogrammingJanelle Ahrens+ Certified Pre and Postnatal Fitness Specialist+ Fat loss specialist+ Personal trainer+ Weight loss nutritionist for womenPHASEmpowerment Website: www.phasempowerment.comInstagram: https://www.instagram.com/janelle.fatlosscoach/Facebook: https://www.facebook.com/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 7/24/25 |  55: 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 effected21:00 Impact of 15 minute workouts on stress26:30 Minimum amount of exercise to build musclePREGNANCY 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 7/3/25 |  54: 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"9:59 Mindset shifts: removing guilt in fitnessREGNANCY 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 6/27/25 |  53: 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 Dieting13:30 Preparing for Sustainable Fat Loss16:46 Nutrition for Pregnant Women and ConclusionPREGNANCY FITNESS PROGRAM:https://www.phasempowerment.com/pregnancyfitnessprogramming1:1 NUTRITION AND FITNESS COACHING (POSTPARTUM):APPLICATIONJanelle 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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/en | — | ||||||
| 2/22/25 |  49: 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 Help with Baby’s Position 13:14 Functional Strength Training for Labor20:02 Diaphragmatic Breathing: Your Essential Tool25:17 Hip Mobility and Pelvic Alignment for Easier LaborPREGNANCY FITNESS PROGRAM 1:1 APPLICAITON:https://www.phasempowerment.com/pregnancyfitnessprogrammingFFP MONTHLY MEMBERSHIP: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/PHASEmpowerment/Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/enhttps://www.phasempowerment.com/ | — | ||||||
| 12/31/24 |  46: New Year Pep Talk! 5 Tips For Success | 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 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 14:15 10 Minutes of Learning 16:11 Honoring Your Season of Life 19:33 Action Steps for a Successful Year 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 Instagram: https://www.instagram.com/janelle.fatlosscoach/ Facebook: https://www.facebook.com/PHASEmpowerment/ Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/en | — | ||||||
| 10/2/24 |  39: Optimal Nutrition For A Nourished Pregnancy with Dr. Trina Winner | 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 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 40:03 Foods to Include and Avoid 52:10 Gold Standard Practices for Prenatal Nutrition WHERE YOU CAN FIND TRINA: Instagram: https://www.instagram.com/dr.trinawinnerdpt/ Facebook: https://www.facebook.com/winningedgept Send her a message on any platform to learn more about her services in relation to women's health, pregnancy, or postpartum recovery. 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 Instagram: https://www.instagram.com/janelle.ahrens/ Facebook: https://www.facebook.com/PHASEmpowerment/ Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/en https://www.phasempowerment.com/ | — | ||||||
| 8/28/23 |  18: Beginner's Guide to Working Out During Pregnancy | POV: 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 TIMESTAMPS: Intro / 0:42 - Understanding what your limits and starting points are 5:23 - WHAT to do once you decide what workout style you feel most comfortable with 13:12 - Knowing how MUCH to do, goals within walking and doing resistance training 17:41 - Stained fueled up + important considerations *** Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Nutritionist for busy women PHASEmpowerment Website: www.phasempowerment.com Instagram: https://www.instagram.com/janelle.ahrens/ Facebook: https://www.facebook.com/PHASEmpowerment/ Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/en Pregnancy coaching options: https://www.phasempowerment.com/app-landing-page Empowerment Academy (wellness program! Lose body fat and tone up with me!): https://www.phasempowerment.com/empowerment-academy-1 https://www.phasempowerment.com/ | — | ||||||
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