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.

06/10/2026

On today’s episode- Therapist Weinstein joined us to talk about what it actually takes to stay connected with your partner during the little kid years and how sharing the load before burnout hits changes everything.

Tap the link in bio to tune in.

The pelvic floor conversation is growing and we are here for it. We just want to make sure that as a mom, you have the f...
06/09/2026

The pelvic floor conversation is growing and we are here for it. We just want to make sure that as a mom, you have the facts that actually serve you. Swipe through for what we think every woman should know about her pelvic floor throughout motherhood.

Save this one and send it to a mom friend who could use it. 💛

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. 👇

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101 E Main Street, Suite 2
Madison, WI
53597

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