Expecting and Empowered | Home Workout App

💬 Comment “FREE” to claim your 7-day free trial and join us in the app today! 🌟 Did you know you can try the Expecting and Empowered app without spending a dime? Here’s everything you need to know about our 7-day free trial ➡️ With years of expertise in pregnancy and postpartum fitness, our app is designed to help you feel strong, confident, and supported every step of the way. Whether you’re navigating pregnancy, recovering postpartum, or looking to rebuild your strength, you’ll get access to expertly crafted workouts, educational resources, and a community of amazing moms cheering you on! 💪💕 💬 Comment “FREE” to claim your 7-day free trial and join us in the app today! Let’s do this, mama! 🙌 ✨ #ExpectingAndEmpowered #PregnancyFitness #PostpartumRecovery #StrongMamas #HealthyPregnancy #MomToBe #PostpartumSupport #PrenatalWorkouts #PostpartumJourney #FourthTrimesterFitness #MomWellness #PregnancyJourney

There are lots of thing you can do during labor and delivery to help prevent your chances of perineal tearing. Today we have 3 tips we want to share with you. ✨ 1 - You want to try to exhale during birth, rather than just holding your breathe and “purple pushing” as is often instructed. 💨 2 - Make sure to stay upright and moving during contractions, and then make sure to use the time between contractions to rest! 3 - Make sure you are in optimal positions during labor and delivery. Some examples include quadruped (you can have your arms up on a peanut ball), side lying (with a peanut ball) is great for those with an epidural, and quadruped with your knees in and ankles out. For more information on labor and delivery make sure to check out our Prepping For Labor + Delivery Course. ✨ Plus we’ve created a FREE PDF with exercises and stretches to help prevent tearing during labor and delivery. Just comment “TEAR” below and we will send that freebie straight to you! 💬 #tearing #birth #laboranddelivery #pelvicfloor #pelvicfloorhealth #laborprep #birthpreparation #labortips #womenshealth #womenshealthpt #pregnancy

You are not behind. Send it to a mom who needs to hear it today. 🤍 Motherhood changes everything, including what showing up looks like. And showing up still counts, even when it looks nothing like it used to. Tag her below. 👇

What your workout should actually look like in your third trimester. 🤍 Slower does not mean weaker. Your body is doing incredible work right now, and your training should support that. This is what to focus on, what to modify, and how to keep moving with confidence all the way to your due date. If you want to take a look inside our app for FREE, comment “sneak peek” and we’ll send you the link.

Your vaginal recovery roadmap. 💕 Weeks 1 through 6, what your body actually needs, and in what order. Vaginal recovery isn’t one size fits all, but having a clear progression makes all the difference. 🤍 Swipe through for a breakdown of where to start and what to focus on at each stage, so you’re not left guessing what comes next. Save this for when you need it. And if you’re ready for a structured postpartum program to support your recovery, comment PLAN below and we’ll send it straight to you.

Vaginal recovery isn’t just about “waiting 6 weeks.” It’s about reconnecting to your body, layer by layer. 🤍 Healing after a vaginal birth looks like: ✨ breath before core ✨ pelvic floor reconnection before intensity ✨ foundation before “getting back” This is a general guide, not a rulebook. Everyone heals on their own timeline, and that’s okay. Vaginal birth moms deserve thoughtful, intentional recovery.🤍 If you’re navigating postpartum recovery and want structured guidance for healing safely, we created something to help. Comment “recovery” and we’ll send you some free resources + a looking into our postpartum workout.

This is why E&E exists. 🤍 Not to help you bounce back. But to walk with you through every single stage of motherhood and remind you that you are worth showing up for. From the early postpartum days to the toddler chaos to wherever you are right now, there is a place for you here. Today is the last day of our Mother’s Day sale and I don’t want you to miss it. This is your sign mama. The one you’ve been waiting for. Get 25% off by using code:mom25. If you have any questions about the app or programs, please comment below.

The strongest people we know? Moms. 💕 The ones who haven’t slept. The ones still waiting to become one. The ones grieving quietly today. The ones healing old wounds. The ones missing their own mom. The ones glowing — and the ones just surviving. The most resilient, resourceful, relentless humans on the planet — doing the hardest job in the world like it’s just another Tuesday. Every single one of you. 💕 Happy Mother’s Day.

This Mother’s Day, give yourself the recovery you actually deserved from the start. Our biggest sale of the year is here and the Postpartum Reset inside the Expecting and Empowered App is the place to begin. Comment MOTHER for the link.

Comment MOTHER to get the link to our biggest sale of the year. 🌸 Our yearly app subscription is 25% off, that’s less than $10/month for a program built around you. Whether you’re pregnant, in early recovery, or a few years into motherhood and still working to feel like yourself, this is your structured path forward. A clear, progressive plan that tells you exactly what to do and builds with you over time. This is your foundation. Head to stories for full details. 💪🏽

If you’re pregnant, learning how to lift your bump from the bottom using your deep core is one of the most important things you can do. 👇🏽 And it has nothing to do with sucking in. It’s about activating from within to support your spine, protect your pelvic floor, and move through pregnancy with real strength. 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 the foundation. Everything builds from here. Comment CORE and I’ll send you the plan that teaches you how to build this from the ground up. And mama, if you’ve been waiting for a sign to invest in yourself, our Mother’s Day sale is live now. You deserve this.

It’s here. And this one’s for you, mama. In honor of Mother’s Day, the Expecting & Empowered app is 25% off. Starting today. Whether you’re pregnant, freshly postpartum, or a few years in and still not feeling like yourself — there is a program built for exactly where you are. Structured. Progressive. Designed by a PT and a nurse who have lived this too. This isn’t a random workout app. This is the guidance your body has been waiting for. Swipe to see what’s inside. 👉 Comment MOTHER and we will send you a direct link to you.