Expecting and Empowered

Expecting and Empowered Safe and structured workouts for mamas from the week of a positive pregnancy test through their post From your positive pregnancy test until week 40.

A COMPREHENSIVE PREGNANCY + POSTPARTUM
WORKOUT GUIDE

WE’VE GOT YOUR FIT MOTHERHOOD COVERED! This workout guide eliminates the questions of “What should I do today?” and “What modifications do I have to make?” out of the equation and lets you efficiently tackle your workout. The guide consists of 3 days per week of: flexibility, pelvic floor, and strength training sections along with 2 days of suggested cardio.

03/16/2026

Just got cleared at your 6-week appointment?
That’s an important milestone in recovery.
But it’s not the finish line - it’s the starting point for rebuilding.

If you left that appointment thinking, “Okay… now what?” you’re not alone. Most moms are cleared without being given a real plan for what comes next.

That’s exactly why we built the Expecting & Empowered Workout App. Every program inside is built from real PT knowledge and real motherhood experience so you get structured, progressive guidance that actually meets you where you are.

Think of it as expert guidance you can follow, right from home. Every workout has a purpose and a progression.

Comment FREE below and we’ll send you a free 7 day trial to test it out.

After birth, most women are in survival mode.Healing. Feeding. Running on broken sleep.Recovery often takes a back seat....
03/13/2026

After birth, most women are in survival mode.
Healing. Feeding. Running on broken sleep.

Recovery often takes a back seat.

But postpartum healing doesn’t expire.
You can rebuild your strength at any point.

Inside the Expecting & Empowered Workout App, we guide you step-by-step through postpartum strength, core, and pelvic floor recovery.

If you’re postpartum (and past week 5), start with Week 6 of the program and rebuild your body with intention.

✨ Spring Clean your strength and start fresh today.
Comment REBUILD to try the app FREE for 7 days.

03/11/2026

Your body doesn’t just “bounce back” after baby.
You have to retrain it.

Postpartum strength isn’t random workouts.
It’s intentional rebuilding.

You need:
• Glutes that fire and support you — Hip IR Rockbacks → RDLs
• Hips that move (not grip) — 3-Way Chair Squats → Speedskater Lunges
• A pelvic floor that can soften and lift — 90/90 Breathing
• A core that manages pressure without leaking or bulging — Marching → Side-Lying Hip Abduction

This isn’t about doing more.
It’s about rebuilding better.

03/10/2026

Still not sleeping in pregnancy? 😩

Try a few game-changing pillow tweaks:
▪️Wedge under the bump = less back strain
▪️Pillow to the crotch to support the top leg and reduce pressure on the pelvis.
▪️Light neck wrap + soft head support = total exhale
▪️Pillow behind your back for extra support

✨BONUS! Physical Therapy tip: ✨
If your hips are screaming during the day, your body’s not gonna love side-sleeping all night. Strengthen that side-to-side hip game, mama your sleep (and sanity) will thank you. This is a warning sign your pelvis might need some attention before the baby comes. 😴🍑

We have a lot more information available on pregnancy sleep over on our blog! Comment “SLEEP” below and we’ll send over the link!

03/10/2026

If you’re constantly “engaging your core,” you might be making things worse.

Constant squeezing = poor pressure control.

And when pressure isn’t managed well?
Your pelvic floor gets irritated.
Your back gets tight.

Your diaphragm, core, and pelvic floor are meant to work together.

Inhale → pelvic floor lengthens.
Exhale → pelvic floor gently lifts.

Postpartum recovery isn’t about bracing harder.
It’s about better coordination.

Stop squeezing. Start breathing.

03/09/2026

✨ You don’t HAVE to birth on your back – even with an epidural! ✨

When you labor on your back, your sacrum (tailbone) is stuck against the bed, making it harder for your baby to move through the birth canal. 🛑

Try these epidural-friendly labor positions to give your baby more room:
🧺 Towel Roll Under Tailbone – Place a rolled towel under your tailbone to allow your sacrum to move freely.
🛏️ Side-Lying with a Birthing Ball – Lying on your side keeps your sacrum free and mobile, helping your baby descend smoothly.

Your body is made to birth – sometimes small adjustments make all the difference! 💪👶

📲 Want more tips for labor preparation, epidural labor positions, and a smooth delivery? Comment “labor” for our labor positions freebie to get expert guidance every step of the way!

pregnant pregnancy laborprep laboranddelivery fitmom strongmom pregnancyfitness pregnancyfitnessapp

For most of history, women didn’t give birth flat on their backs.They moved. They squatted. They knelt. They used gravit...
03/05/2026

For most of history, women didn’t give birth flat on their backs.

They moved. They squatted. They knelt. They used gravity.

Birth is physiological. Your body was designed to move, not be restricted.

Inside our pregnancy strength programs, we prepare you for labor in positions that support your body and your baby. 🤍

But knowledge = power.
And laboring with intention? Game-changing.

👇🏽Comment “LABOR” to get the labor positions freebie labor nurses LOVE.
You’ll learn how to labor smarter, safer, and more supported.💪🏽

Hip drop.Knee collapse.Leaking.Back pain.IT band overload.These aren’t random.They’re signs your body isn’t ready for th...
03/04/2026

Hip drop.
Knee collapse.
Leaking.
Back pain.
IT band overload.

These aren’t random.
They’re signs your body isn’t ready for the load of running yet.

After having babies, side-to-side stability and strength are often weaker - especially if you skipped rebuilding.

Running is a series of single-leg landings.
If you don’t have strength and control, something else compensates.

Build strength first.
Run second.

Your body is incredibly capable, these exercises just help you see where to focus your training energy!

✨ All of these concepts are built into our postpartum programs AND our Return to Run program assessment identifies why - and gives you a clear plan to get you back to strong, pain-free miles.

Comment “MILES” and we’ll send you a 7-day free trial, so you can do the Return to Run Assessment for free and try the Return to Run Program!

Ready to build your comeback story?

03/03/2026

That lack of sensation = thoracic compression
…and it’s one of the biggest postpartum blind spots.

➡️ During pregnancy, baby pushes up into your ribs
➡️ Your upper back rounds, chest tightens
➡️ Breathing becomes shallow
➡️ Pelvic floor tension builds silently

Without deep, 360° breath, your pelvic floor never fully relaxes.
And when one side of your rib cage is more compressed?
You’re constantly overloading one side of your pelvic floor—making it tight, tired, and dysfunctional.

This is why we say: your breath is your first rehab tool.
And restoring rib mobility is the missing link.

👉🏽Comment “START” for our pelvic floor check guide and next steps. Your pelvic floor will thank you.🙏🏽💫

03/02/2026

Athletes with tight posterior pelvic floors show up constantly.

My theory?
✨High-impact training = repeated pressure.✨
And when you chase the burn… the pelvic floor ends up gripping to keep up. (Yep—the “burn” back there is real.)

Over time, that constant load creates tension instead of support.

It’s time to train smarter, not harder.
Start with your pelvic floor before it starts controlling you.

When you are pregnant or postpartum you want to take time to train in this area! Most women are so disconnected! They need time and attention like other muscles. That is why we have built everything out in the Expecting and Empowered APP to support your body and pelvic floor right where it’s at.

Address

Madison, WI

Website

Alerts

Be the first to know and let us send you an email when Expecting and Empowered posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Expecting and Empowered:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram