Expecting and Empowered

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.

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.

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.

On this week’s podcast, we are talking about running after baby. Love today, tune in.

Diastasis recti is when your front abdominal muscles separate along the midline. It’s extremely common in early postpartum, with research showing it affects the majority of women in the first weeks after birth. It is common, not a sign that something went wrong.
Here’s what most people don’t understand. Your body works in diagonals. Your right shoulder works with your left hip. That’s literally what running is. After pregnancy, that diagonal connection goes offline.
The muscles aren’t damaged. They just stopped talking to each other. And when that happens, your lower back, your hips, and your pelvic floor pick up the slack. That’s where the pain, the leaking, and the instability come from.
So can you run? Yes. Once we rebuild that connection and your core can actually hold the line.
That’s exactly what our return to running program is built to do.
Comment RUN and we’ll send you the details.

A realistic day in the life! ❤️

Leaking postpartum is common. That doesn’t mean it’s something you just accept.
It’s a signal. Your pelvic floor is asking for support, not to be pushed through or ignored.
You are not broken. You just deserved better information from the beginning.
Comment MORE and we’ll send you our free guide covering pelvic floor relaxation, the role of breath and posture, and how to start rebuilding strength the right way. 🤍