Expecting and Empowered

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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.

10/01/2026

Your C-section scar runs through 7 layers of tissue, and your whole body organizes around it. When that tissue gets tight or restricted, the tension doesn’t stay at the scar. It travels. Up into your ribs. Down into your hips and groin. Into how your core fires (or doesn’t).
That’s why the symptoms on this list seem so unrelated. Back pain, one-sided hip pain, bladder frequency... they don’t look like “scar problems.” So most mamas spend years treating the spot that hurts instead of the tissue that’s driving it.
The good news: scar tissue responds to the right work at any stage. Not just in the first year. Any stage.

Comment SCAR and we’ll send you our free C-section mobilization guide so you know exactly where to start. 🤍

09/25/2026

You’re not alone…and no, it’s not just about ab workouts.

The postpartum core is hard to heal but these are the most powerful strategies I’ve used in-clinic to help moms finally reconnect and rebuild.

Here’s what your core actually needs:
▪️Calm the overworking obliques
→ Sidelying X to Side Plank with hip lift
▪️Activate the deep lower belly
→ ISO Abs to TA in quadruped with hip extension
▪️Reconnect ribs + manage core pressure
→ Sidelying thoracic rotation + full exhale
▪️Train diagonal tension (hello cross-body strength)
→ Diagonal core + adductor work

💡 It’s not about doing more. It’s about doing the right thing at the right time.

Save this. Try it. And trust that healing is possible.

09/23/2026

In my practice, I see this constantly: women reach postpartum with no idea how their core and pelvic floor actually work. But I know from both my clients and my own pregnancies that what you do now changes everything.

This first trimester, we’re finding pelvic neutral. It’s the foundation for everything ahead, and it’s exactly what I walk through in the E+E app.

Train your core and pelvic floor now. The stronger the foundation, the smoother the rest of pregnancy.

If you’re pregnant and ready to build strength the right way, comment CORE and I’ll send you my free guide to safely training your core during pregnancy.

Follow along for more, and send this to a mama-to-be who needs it. 🤍

09/22/2026

If you’re pregnant, learning to lift your bump from within isn’t just important - it’s empowering.

It’s about activating your deep core to support your spine, protect your pelvic floor, and move through pregnancy with real strength and confidence.

Here’s where to start:
Inhale deeply into your ribs and belly, letting your pelvic floor fully relax. Exhale and empty from the bottom up, gently lifting your pelvic floor as you breathe out.

✨ Visualize the two sides of your pelvis drawing inward and upward, like a sling lifting your baby from below.
✨This is your foundation. Everything builds from here. And you’ve got this.

Comment “core” and I will send you the plan that teaches you how to build this from the ground up.

09/21/2026

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!

C-section mamas, this one’s for you. Because your core deserves way more credit than it gets. 🤍Three c-sections. None of...
09/18/2026

C-section mamas, this one’s for you. Because your core deserves way more credit than it gets. 🤍
Three c-sections. None of them planned. And after every single one I felt it: that weird tightness, that off-in-my-body feeling I couldn’t explain. I’m a pelvic floor PT, and I still had to piece a lot of this together myself.

That’s the part that gets me. So many moms are sent home postpartum with almost no resources for their recovery. A 6-week appointment, a quick “you’re cleared,” and that’s it.
Not here. We share it all.

Here’s what nobody covers at that appointment: your scar is a line through 7 layers of tissue that your whole body organizes around. When it’s tight or restricted, you can feel it in places that seem unrelated. Your hips. Your inner thigh. That hip flexor you’ve been stretching for months.

That’s not random, and it’s not you failing at recovery. It’s connection, and connection means it’s workable.

Three things every c-section mama deserves to know 👇
🩹 Start at your ribcage. Offload from the top first.
🦴 Work your scar while moving your pelvis. That’s where reconnection happens.
🦵 Stubborn hip flexors? Your scar might be the missing link.
Swipe for the full breakdown. And if this is you, drop a 🤍.
And if you’re needing something more, comment
C-SECTION and we’ll send you our C-section mobility freebie.

You’re not behind, and you’re definitely not alone in this.

09/17/2026

No one talks about c-section postpartum like this.
The tight back.

The core confusion.

The pelvic floor uncertainty.

All the things they don’t teach you when you’re cleared.

But this is exactly why we created Expecting & Empowered.

To fill the gap. To give you answers when everyone else is silent. To guide you through what actually matters.
You deserve more than guessing.

You deserve real, structured guidance from people who’ve been there.
And that’s what we do here.

09/16/2026

Prolapse isn’t Just a pelvic floor problem: what women need to know… tune in today!
Link in bio.

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101 E Main Street, Suite 2
Madison, WI
53597

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