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.

Sleep becomes harder to find as your belly grows, and that’s completely normal. Strategic pillow placement under your hi...
06/04/2026

Sleep becomes harder to find as your belly grows, and that’s completely normal. Strategic pillow placement under your hips, bump, and back can make a real difference in how rested you feel each morning.
If you would like more resources check out our blog. 💕

06/03/2026

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!

Nobody talks about hemorrhoids, but they should.They’re one of the most common complaints during pregnancy and postpartu...
06/02/2026

Nobody talks about hemorrhoids, but they should.
They’re one of the most common complaints during pregnancy and postpartum, and most women are just told to deal with them. But there’s usually a structural reason they keep showing up: a pelvic floor that’s tight, overworked, and under-supported.
The good news? That’s trainable.
Swipe for the top 3 things that actually make a difference — and if you’ve been dealing with this for a while, our Pilates program was built specifically to open the back of the pelvic floor, release thoracic tension, and take pressure off the areas that need it most.
Comment PILATES below and we’ll send you the program for free. 👇

05/28/2026

If you can relate to this… we got you. We have resources for you in our app and on our Instagram page. Check us out and give us a follow. 💖

We love seeing what our community is doing. Thank you letting us be part of your journey. “Charlie crossed the finish li...
05/28/2026

We love seeing what our community is doing. Thank you letting us be part of your journey.
“Charlie crossed the finish line before me in his first-ever 10K, and even managed to do so while sleeping 🤭 We had a fun morning at the .marathon - the race was super well-run (pun intended!) and the weather + scenery couldn’t have been more perfect.

Preparing for this was a great way to motivate myself to lace up again; I started building back earlier this spring with the postpartum Return to Running program and then added a few weeks of my own workouts after that was done to get ready. We hit our goal of running the whole thing and doing so at a pace that felt challenging yet sustainable while pushing a stroller.

Happy campers all around!”

05/27/2026

Most C-section moms are never taught this, and it changes everything.
Before you think about core work, before you think about returning to movement, start with your breath.
In the first month after a C-section, your body is healing through layers of tissue. Relearning how to breathe with intention is how you begin reconnecting to your core, managing intra-abdominal pressure, and supporting your recovery from the inside out.
It’s not glamorous. But it’s the foundation everything else is built on.
Comment PODCAST and I’ll send you the complete epsiode.

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101 E Main Street, Suite 2
Madison, WI
53597

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