The Expecting and Empowered Podcast

Amy Kiefer + Krystle Howald
  • 5.0 (102)
  • Health & Fitness
  • Updated Biweekly

We’re Amy and Krystle, sisters, mamas and co-founders of Expecting and Empowered. We built this business because we saw a HUGE gap in information given to women who were pregnant or postpartum. During the incredibly demanding and challenging years of early motherhood, we wanted to create a safe space for women to learn, grow and feel supported.We wholeheartedly believe in serving every woman no matter where they are in their motherhood journey. Through our professional background, real life experiences and mamas in our community, we are opening up the conversation around common issues that women experience during pregnancy and postpartum, sharing birth stories and giving women the knowledge and resources they deserve to put their best foot forward in motherhood.

  1. 2d ago

    117. The Pelvic Floor Truth Every Woman Needs Before, During, & After Baby

    Your pelvic floor has a story long before pregnancy begins and understanding that story can make a world of difference throughout pregnancy, birth, and postpartum recovery. Krystle, a women's health physical therapist, is talking all mamas through a comprehensive look at the pelvic floor, explaining how it changes throughout every stage of motherhood and why caring for it is essential long before and long after having a baby. Krystle begins by exploring the factors that can influence pelvic floor health even before pregnancy. She discusses how previous injuries, participation in high-impact athletics, and repetitive loading can increase the risk of pelvic floor dysfunction. She also highlights the powerful mind-body connection, explaining how stress, trauma, and emotions can be physically held within the body and contribute to pelvic floor tension and dysfunction. Understanding this history helps women better support their bodies before conception and throughout pregnancy. She also shares practical guidance for each stage of motherhood as Krystle explains the physical changes the pelvic floor experiences during pregnancy. She explains exercises, stretches, and strategies to help prepare for labor and delivery! Krystle has tangible tools for working with the pelvic floor during birth too, rather than against it. Once that baby is born, the focus shifts to postpartum recovery: how to restore strength, alignment, and function as the body heals. Krystle also addresses an often-overlooked topic of how pelvic floor health can impact intimacy and sexual function after childbirth and why healing is about much more than simply recovering from birth. Remember mamas, it's never too late to heal your pelvic floor.  If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Links & Resources The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Find A Provider Near You! Expecting and Empowered App - Enter code 'PODCAST25' at checkout  Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  2. Jul 8

    116. Why Baby Wearing Is About More Than Just Carrying Your Baby with Jordan

    Babywearing can be a powerful tool for connection, confidence, and supporting both parent and baby through the early years. Today, Amy is joined by Jordan, a perinatal health occupational therapist and certified babywearing consultant who has helped thousands of families around the world feel confident carrying their babies. Drawing from both her professional expertise and personal experiences, Jordan shares practical guidance to help parents navigate the world of baby carriers, babywearing, and early motherhood with confidence. Amy and Jordan discuss some of the many benefits of babywearing and why there is no one-size-fits-all answer when it comes to choosing a carrier. Jordan walks listeners through the key factors to consider when selecting a carrier and explains the “A, B, C’s” of babywearing to help parents prioritize comfort and safety. She also shares troubleshooting tips and carrier adjustments that can help protect proper body mechanics for both baby and caregiver. For newly postpartum moms concerned about pelvic floor recovery or physical discomfort, Jordan encourages a gradual approach that honors the healing process while building confidence over time. The conversation also highlights Jordan’s work with the Adaptive Parent Project, where she helps connect parents with disabilities, and parents of children with disabilities, to accessible babywearing resources and support. Beyond babywearing, Jordan vulnerably shares her own experience with birth trauma and offers thoughtful insight into how loved ones can support someone navigating a difficult birth experience. She also discusses ways the prenatal world could better prepare families for birth and postpartum, and reflects on how sharing her story has already helped other parents feel less alone. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @thebabywearing.ot and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Follow Jordan on Instagram Jordan’s Website Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  3. Jun 24

    115. Big Sister Advice Our Expecting and Empowered Team Has for Every Mom

    Motherhood comes with plenty of advice, but some of the most meaningful wisdom often comes from women who are living it every day. In this short and heartfelt solo episode, Amy shares advice gathered from the incredible women behind the scenes of Expecting and Empowered. Beyond creating workouts and supporting the E&E community, these women are moms themselves, each with unique experiences and lessons learned along the way. This special episode is dedicated to the mothers coming behind them, especially those navigating the early days of parenthood. From reminders that you are the best mom for your children to the reassurance that your love doesn't divide but expands with each child you welcome into your family, Amy shares encouragement that every mom needs to hear. The advice from the team also emphasizes the importance of leaning on your village, asking for and accepting help when it's offered, and remembering that you and your partner are on the same team as you raise your young family. No matter what season of motherhood you find yourself in, this episode offers comfort, perspective, and the kind of advice that feels like sitting down with a trusted friend who's a few steps ahead! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey! Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout  Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  4. Jun 10

    114. How to Stay On The Same Page with Your Partner During the Little Kid Years with Therapist Eli Weinstein

    Amy is joined once again by fan-favorite guest Eli Weinstein, making his second appearance on the Expecting & Empowered podcast! A longtime supporter of the show and author of From I Do to We Do, Eli brings his signature blend of honesty, humor, and practical wisdom to a conversation about marriage during the busy years of raising young children. Together, Amy and Eli explore what it takes to stay connected as a couple when life feels all-consuming with its never ending mental load of parenthood. One of the central themes of the conversation is the importance of shifting from a “me” mindset to a “we” mindset. Eli explains why keeping score in a relationship - tracking who did more chores, who got less sleep, or who is carrying more of the load - can create resentment, communication breakdowns, and disconnection over time. Instead, he encourages couples to work as a team by openly communicating their needs and sharing responsibilities.  Amy and Eli discuss the powerful connection between movement and mental health, especially during demanding seasons of parenthood. They explore how taking care of physical health can positively impact emotional well-being, stress management, and relationships.  The conversation highlights the importance of small, intentional moments of connection between partners and how seemingly simple gestures can strengthen a marriage during the years when time and energy are often in short supply. He shares a list of ideas you can implement into your relationship! The episode wraps with a thoughtful discussion on navigating relationships with extended family and establishing healthy boundaries with in-laws. Filled with practical tools, relatable examples, and encouraging reminders, this conversation offers couples actionable ways to strengthen their partnership and remember that they are on the same team through every season of family life. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @eliweinstein_lcsw and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey! Follow Eli on Instagram Eli’s Website Check out Eli’s Podcast, The Dude Therapist Order your copy of Eli’s book, From I Do to We Do: Navigating Marriage in Parenting Years, available now! Listen to episode 33: Navigating Parenthood From the Non-Birth Partner Perspective with Eli Weinstein, LCWS Links & Resources Expecting and Empowered App - Enter code ''podcast25” at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  5. May 27

    113. What Every C-section Mom Needs to Know the First Month After Birth

    The first month after a C-section can play a major role in how a new momma heals and feels long term. In this episode Krystle shares what every C-section momma needs to know to support recovery during those early postpartum weeks! As a three-time C-section mom herself and a pelvic floor physical therapist who has worked with countless postpartum women, Krystle combines professional expertise with lived experience to offer practical, encouraging guidance for healing after cesarean birth. Krystle walks listeners through some of the most important principles of recovery, beginning with the importance of rest and avoiding the temptation to overdo it too soon. She explains tips and tools that utilize systems and your village all with the goal of conserving energy and prioritizing recovery. She also explains why addressing scar tissue early can make a meaningful difference in long-term healing. Krystle discusses scar desensitization and scar tissue mobilization, along with how properly modified body mechanics can support healing. She also breaks down the importance of breathing and explains how properly progressing breathing techniques week by week can improve core recovery, healing, and overall postpartum function. A lot of mamas are never truly taught the principles of postpartum recovery after a C-section - and that education can make all the difference! If you’re a c-section mama, we hope you learned some key takeaways. Or if you know a c-section mama, please send this episode to their inbox! We have one chance to heal after a c-section, so let’s do it right! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Expecting and Empowered C-Section Mobility Recovery Plan Freebie! Love Steady Supportwear - Use code "expecting" for 10% off your order! Expecting and Empowered’s hand selected c-section recovery must-have items! Expecting and Empowered's C-Section Recovery Box Links & Resources Expecting and Empowered App - Enter code 'pod-c25’ at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  6. May 13

    112. Two Decades of Birth Knowledge in One Episode with Doula Erica Paulson

    Birth is more than just a physical event - it’s a deeply transformative experience that can shape a woman’s memories, relationships, and mental health for years to come. In this powerful conversation, Amy sits down with Erica Paulson, founder of Nurture, doula, trainer, and childbirth educator with nearly two decades of hands-on experience. Known for her integrative and compassionate approach, Erica is passionate about giving individualized, intentional support to help women feel truly seen, empowered, and cared for throughout pregnancy, birth, and postpartum. Amy and Erica discuss the role of a doula during pregnancy, labor, birth, and postpartum. Erica clarifies that doulas are there as a guide and support system, not meant to take the place of a birthing partner - because they are important too! As a doula, advocating for your clients is key. Erica breaks down what true advocacy looks like as a doula, but also as a partner, family member, and birthing person. Erica is a wealth of knowledge and shares insight into how women can mentally and emotionally prepare for labor and early parenthood through education, prenatal bonding, and exposure to positive birth stories. Erica warmly gives advice and encouragement for aspiring doulas - that presence and supporting mamas matters and more. She also had some encouraging and empowering words for mamas with upcoming births that brings new light to birthing prep! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @nurturecincy and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Follow Erica and Nurture on Instagram and Facebook Nurture’s Website Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  7. Apr 29

    111. 4 Things That Help Me Manage My Time (so I can get my workouts in!)

    How do you become a person who works out? How do you stay consistent with your workouts? And how do you actually make the time to work out? You’ve asked, so Amy is going in depth into how she actually makes the time to get in her 3 strength training workouts a week! We love bringing you real, tangible tools to help you feel empowered and today is no different! Amy introduces her technique of “time chunking” - planning her day into chunks, dedicating specific time for things like housework, intentional time with her kiddos, and her workouts. She shares how time chunking looked during her busiest season of life while in nursing school, with young babies, and now as a school-aged mama. Some seasons you may drop your workouts to prioritize other necessary things - that’s okay too, don’t be hard on yourself. Work through that season and then jump back into your workouts! Like we always say, even 10 or 15 min of a workout matters! Habit stacking is another great way to keep yourself motivated to check your workout off your to do list. Amy loves watching her favorite reality tv show while she works out, but for you it could be habit stacking with some outdoor time, your favorite podcast, or a juicy audiobook. Lastly, Amy emphasizes how following a workout plan takes out the guesswork. Going into your workout time chunk, knowing you can log in to the Expecting and Empowered workout app and quickly clicking on the day’s workout makes it easy to show up and get started right away without having to think about what your workout will include. If you haven’t already, don’t forget to use the discount linked below to try the E&E app! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

  8. Apr 15

    110. Why Pilates Could Change Your Life for the Better (WE LAUNCHED IT INSIDE OUR APP!) with Jacquelyn Brennan

    Krystle takes the mic solo to share big news: Pilates is officially coming to the Expecting and Empowered workout app! Joined by a familiar face to the Expecting and Empowered community, Jacquelyn Brennan, this episode gives listeners an inside look at her history with Pilates and how her version will be such a huge asset to the app.  Krystle and Jacquelyn dive into Jacquelyn’s journey to Pilates and why she believes it is such a powerful tool for women, especially during pregnancy and postpartum. Jacquelyn shares how Pilates supports awareness, control, and connection — helping women build strength safely and intentionally through every stage of motherhood. Even if you don’t have the time to dedicate a full hour to your movement, just as you would do your morning routine of supplements and coffee, supplementing your movement with 10-15 min of Pilates and breathwork is enough to make an impact! The conversation also touches on current fitness trends seen on social media, including heavy weightlifting, and how these approaches can work in harmony together to promote stability, mobility, and long-term health. Jacquelyn emphasizes that her version of Pilates is about setting a strong foundation, moving mindfully, and progressing gradually without pain or compensatory patterns. Amy, Krystle, and Jacquelyn are excited for the growth of the Expecting and Empowered app and invite you to share with other mommas who are looking for a supportive and empowering way to move their bodies! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @jacquelyn_brennan, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey! Follow Jacquelyn on Instagram Check out Jacquelyn’s studio, Pilates + Coffee, on their Website and Instagram Visit Pilates + Coffee at an upcoming in-person event! The Lab Pilates Training Video Library Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout  Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

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102 Ratings

About

We’re Amy and Krystle, sisters, mamas and co-founders of Expecting and Empowered. We built this business because we saw a HUGE gap in information given to women who were pregnant or postpartum. During the incredibly demanding and challenging years of early motherhood, we wanted to create a safe space for women to learn, grow and feel supported.We wholeheartedly believe in serving every woman no matter where they are in their motherhood journey. Through our professional background, real life experiences and mamas in our community, we are opening up the conversation around common issues that women experience during pregnancy and postpartum, sharing birth stories and giving women the knowledge and resources they deserve to put their best foot forward in motherhood.

Information

  • Creator
    Amy Kiefer + Krystle Howald
  • Years Active
    2022 - 2026
  • Episodes
    118
  • Rating
    Clean
  • Copyright
    © 2026 The Expecting and Empowered Podcast
  • Show Website
    The Expecting and Empowered Podcast

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