Janae Wise

Hi! I'm Janae. Mom of 9 & USAF wife. NASM-CPT CNC, Yoga Alliance RYT® 200
Pregnancy & PP fitness

09/08/2026

I’m now 6 months postpartum with baby #10 & about halfway to returning to my pre-pregnancy weight range.

I am in my 40’s, & my body isn’t what it was even two babies ago. But the principles of fat loss remain the same. If you were my client, & wanted to lose weight after birthing a human (what a queen you are!) here’s what I would tell you (& what I do myself):

1) Take your time. Be patient. I’ve taken as long as 15 months (baby #9) & as quick as 6 months (baby #7), to lose all the pregnancy weight. It isn’t a competition—go at a pace that is sustainable to your life right now.

2) Realize that you’ll have to make some sacrifices to get to the gym, or do that home workout. It likely will mean giving up other things. This is a season. It will get easier.

3) You need to eat a bit more if you’re breastfeeding (yes I have dessert EVERY day). Even if you’re using formula, realize that you need to fuel yourself to have energy to take care of your baby, yourself, & the rest of your family. It takes up to a year to replenish your nutrient stores after pregnancy, so focus on nutrient dense foods.

4) Patience. Play the long game. This is no time for quick fixes or crash diets.

5) Your baby loves you no matter your size! It’s great to have body composition goals, if that is important to you, & getting into a healthy weight range has loads of benefits, but realize it will always be a moving target & that your value isn’t tied to your size.

6) If you’re breastfeeding, even if you’re supplementing with formula, you need extra calories & extra nutrients. Now isn’t the time for a 1200 calorie diet.

7) Home workouts, working out with your kids, making your 20 minute walk with baby in the stroller your workout of the day—it all counts! Done is better than perfect. Aim for movement most days of the week.

8) Don’t wait for your “After” to love your body! You created a human & that is the kind of top level magic (otherwise known as biology & science) that’s truly a gift & a miracle.

👉 New moms: what’s your biggest struggle after you have a baby? I’ll go first: I need more hours in the day!

DM me or leave me your thoughts below 💕

05/13/2026

One of the biggest obstacles as a mom of 10 (two of those being a two year old & newborn!) is making time to feed myself properly.

Being in a fat loss phase (I have about 35 pounds to lose to get back to my pre-pregnancy weight), I have to prioritize plant based proteins, fiber, & make sure I am getting volume so I feel satiated. Also keeping calories high enough to keep my milk supply robust for my baby.

This is an example of a fav lunch—easy to prep, maybe 5 minutes to throw together.

I use a pampered chef steamer to steam my broccoli (I fill it up & eat a full pound at lunch!).

Comment “more” below & let me know you’d like to see more meal prep ideas like these!

02/26/2026

Our sweet baby girl has arrived!

Welcome to the Wise clan, Madeline Elizabeth. We are over the moon to call you ours.

What began nearly 21 years ago with our oldest son Hyrum (20), followed by Asher (19), Amalia (17), Salem (15), Tyndale (12), Wesley (8), Alvin (6), August (4), & Anton (2), our family is now complete.

The miracle of life, the privilege of parenthood, will never cease to stir my soul & fill me with a sense of humility, awe, & profound gratitude.

Families are forever 💙💙💗💗💙💙💙💙💙💗

12/31/2025

In the new year: Keep it simple ya’ll ✨

Before you shell out hard earned cash, ask yourself: am I doing those things that actually work (daily movement like walking or running, weight lifting, focusing on what you put in your mouth?). If not, maybe focus on those FIRST.

Master the basics. There are no hacks to true fitness—just consistency with sustainable exercise programs & approaches that actually work (ahem: resistance training + some form of cardio that you LOVE).

Same with nutrition. The best diet is one that you can SUSTAIN. Focus on fruits, veggies, eating within your caloric budget. Whole foods, with some fun & pleasurable foods sprinkled in.

11/04/2025

Big family, plantbased grocery haul ✨

Some items from a Sam’s Club Delivery & Whole Foods shopping trip. Just some of the things I bought to get us through this next week or so. We keep our freezer & pantry stocked & do weekly trips to replenish fresh items & pantry stuff we have run out of.

10/24/2025

Exceptional results come from being willing to do things you don’t like sometimes. (Also: yes, I am 19 weeks pregnant with baby #10.)

10/07/2025

I am currently 17 weeks pregnant w/ baby #10 💞

As a CPT & group fitness instructor, being active is a built into my life. When I got pregnant, I was in great shape. My goal for this pregnancy is to continue my activity, with modifications as my pregnancy progresses.

Here are 3 tips for staying active during your pregnancy (as always, consult your medical professional for any restrictions or limitations you may need to implement).

1) Make daily movement a priority. Having a step goal can help you make sure you are hitting a certain threshold. Every day will be different in terms of energy levels—respect your need to rest more, especially during 1st trimester.

2) Continue to resistance train. Resistance training will help keep your core strong & prepare you for the rigors of childbirth & will aid in a quicker postpartum recovery.

3) Incorporate some mind body work (I highly recommend yoga &/or Pilates), 2-3x’s a week. You will need to modify or omit certain postures or exercises, but overall, you should be able to continue a yoga or Pilates practice. These formats will help prepare you for a better birthing experience & hopefully minimize aches & pains throughout your pregnancy.

Last thing: don’t be scared of exercise during pregnancy! Moving your body & keeping it strong throughout these 9 months is good for baby, good for your mental, physical & emotional wellbeing. Consult your provider about exercise options & most importantly, listen to your body—it typically has great intuition.

Comment or DM me w/ pregnancy related questions 🤰

Address

Shreveport, LA

Website

https://linktr.ee/thefitmomcoach

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