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.

09/02/2026

Save this for next time you RUN. And if you feel ready to see what’s inside our app, check out the link in our bio.

09/02/2026

3 things I wish someone told me before I started running postpartum.

Nobody tells you this stuff. You get cleared, you feel ready, and then something feels off and you have no idea why.

It is not you. It is just missing information.

That is exactly why I built our Running Assessment. Think of it as a physical therapy session straight from your phone. It evaluates your body’s readiness to return to running and gives you a personalized readiness score plus a tailored exercise plan for your specific areas of work.

So when you do lace up, you know your body is actually ready.

Our Labor Day sale has started. Use this weekend to invest in yourself. The Running Assessment is 25% off. Because knowing your body is ready before you lace up? That is worth it.

Comment RUN below and I will send it straight to you. 💕

Summer’s over, mama. Now it’s your turn.You’ve been running on someone else’s schedule all season. New routines are star...
09/01/2026

Summer’s over, mama. Now it’s your turn.
You’ve been running on someone else’s schedule all season. New routines are starting and this one is yours.
The E+E Workout App is 25% off today—our biggest discount of the year. Lock it in.
As a mom myself, I know you’re never really off the clock. But your well-being is still a priority. I built the E+E Workout App because I understood firsthand the everyday demands of motherhood. Each 30-minute workout is designed for your real body, your real schedule, and your real life, right at home.
Join today and get my Labor and Delivery course completely free. First day only.
To redeem, reply to your order confirmation email with the course you want and we’ll take care of the rest. 🤍
You show up for everyone else.
Let this be how you show up for yourself.

Comment READY and we will send you the link.

08/28/2026

“raise your hand if “self-care” currently means 3 minutes of silence in the bathroom 🙋‍♀️

lol. yeah. same.

somewhere along the way we were taught that it doesn’t count unless it’s an hour. a full workout class. a whole morning to yourself.

it’s a lie. and it’s kept a lot of us waiting for time that was never coming.

Set a goal for 3 to 30 minute instead (because that’s the one that’s actually sustainable in this season, whatever season you’re in)

Expecting and Empowered | Home Workout App has been part of my “steal the small moments” toolkit for 5 years now through pregnancy, postpartum, and figuring out who I am as an active working mom.

soooo if you’ve been thinking about fitness, committing to yourself again… this is your sign.“ Jenna | Workplace Email + Communication Tips

08/27/2026

Some days, getting a workout in feels impossible.
You’re exhausted. Nauseous. Running on empty. And the last thing on your mind is exercise.

That’s exactly why we built Expecting & Empowered.
Every workout is designed to be 30 minutes and stackable if you have more in you. But most importantly, staying consistent can help prevent and improve certain pregnancy discomforts.

Like SPD.

If you’re experiencing that sharp, stabbing pain in your p***c bone, it could be a sign that your pelvis needs more support. And the good news is, targeted movement can help.

Here are some exercises to start supporting your pelvis today.

Save and comment SPD for the full freebie.

08/26/2026

Three reasons you shouldn’t ignore that sharp, stabbing pain in your p***c bone (SPD):

Get out of pain and stay out of it
Prep your body for a smoother labor and delivery
Set yourself up for a stronger postpartum recovery

SPD doesn’t have to derail your pregnancy. With the right guidance, you can manage it, move through it, and come out the other side stronger.

Comment SPD below and I’ll send you exercises to support your pelvis.

08/25/2026

If pregnancy has made walking, rolling over in bed, or climbing stairs painful, you are not alone and you are not overreacting.
It could be SPD, Symphysis P***s Dysfunction (aka Lightning Crotch).  During pregnancy, a hormone called relaxin loosens your ligaments to prepare your body for birth. For some women, that loosening causes the joint at the front of the pelvis to become unstable and irritated. The result is sharp, sometimes debilitating pain with everyday movement.
It is one of the most common pregnancy complaints women experience, and one of the least talked about.
The good news is that SPD is manageable. Specific exercises that target pelvic stability and core coordination can make a significant difference in how you feel day to day. You do not have to white knuckle your way through the rest of your pregnancy.
If this sounds like what you have been experiencing, start there. Learn what is happening in your body, and then build the support it needs.
📌 Save this and share it with a pregnant friend who needs to hear it.
Comment OUCH below and I’ll send you exercises to support your pelvis.

This is what the 6-week appointment should have included.
08/24/2026

This is what the 6-week appointment should have included.

Postpartum healing can feel complicated… but it doesn’t have to be.🤎Try these basics —> they pay off.👇🏽🤍 Snuggle your ba...
08/21/2026

Postpartum healing can feel complicated… but it doesn’t have to be.🤎

Try these basics —> they pay off.👇🏽

🤍 Snuggle your baby: Skin-to-skin heals more than you think.
🧘‍♀️ Move gently: Circulation, core, and calm all start here.
🫶 Ask for help: Saying yes to support speeds recovery.
☀️ Morning sun: Boosts hormones, mood, and energy.
💧 Hydrate: Water + electrolytes = healing fuel.

Simple doesn’t mean small. These are the foundations your body craves postpartum. We’d love to help you on your healing journey.🤎

Address

101 E Main Street, Suite 2
Madison, WI
53597

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