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. Sep 16

    121. Prolapse Isn’t Just a Pelvic Floor Problem: What Women Need to Know

    Prolapse can sound like a terrifying diagnosis, but it does not have to mean giving up the activities you love or living with symptoms forever. In this episode of Expecting & Empowered, Krystle breaks down what pelvic organ prolapse actually is, why it can happen, the symptoms women may experience, and most importantly, why there is so much hope for conservative management. Drawing from her experience as a women’s health physical therapist and sharing examples from the women she has treated, Krystle explains why prolapse is not simply a “pelvic floor problem” and why learning to manage pressure throughout the entire body can make such a significant difference. Krystle walks listeners through the six principles she uses to help women manage prolapse: stacking your body before you move, breathing correctly, lengthening before strengthening, supporting the entire system so the pelvic floor doesn’t have to compensate, avoiding unnecessary straining, and progressively loading the body through movement and strength training. She also explores the connection between physical and emotional health, including how stress, feeling unsupported, and carrying more than you can hold can manifest physical symptoms in the body. If you’re newly postpartum, have prolapse, or knows someone who has been managing symptoms for years, this episode offers practical tools and an empowering reminder that movement is medicine! 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.

  2. Sep 2

    120. Beyond Potty Training: Teaching Kids Healthy Bathroom Habits for Life with Sarah Mechling (@tinkleandtoot)

    Potty training is about so much more than ditching diapers! It’s an opportunity to teach kids healthy bathroom habits and how to listen to their bodies for years to come. In this episode of Expecting & Empowered, Krystle sits down with Sarah Mechling, mom of four, Board Certified Behavior Analyst, and founder of Tinkle & Toot, who has been helping families navigate potty training since 2010. With her background in behavior analysis and years of experience helping children learn this important skill, Sarah brings a flexible and evidence-based perspective to a milestone that can feel overwhelming for parents. Krystle and Sarah dive into some of the biggest pieces of healthy potty training, including preventing and managing constipation, supporting regular bowel habits, recognizing the connection between stress and pelvic floor tension, and using breathing to help kids relax enough to pee and poop comfortably. They also talk about the importance of optimal potty posture and how parents can help children recognize the sensations that tell them it’s time to use the bathroom. Sarah explains how motivation and positive reinforcement can be powerful tools too! One of the biggest takeaways from the conversation is that there is no single potty training method that works perfectly for every child or every family. Sarah explains the different potty training methods and how parents can adjust their expectations based on their child. They also discuss nighttime potty training, bedwetting, and how factors like constipation and breathing can affect nighttime bladder function. Whether potty training is right around the corner or you’re already in the trenches, this episode is packed with practical potty training tips and a reminder that low pressure, realistic expectations, and understanding your child can make all the difference! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @tinkleandtoot 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 Sarah on Instagram Sarah’s Website How To Get Kids To Say Yes!: Using the Secret Four Color Languages… 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. Aug 19

    119. Returning to Running After Baby (Without Wrecking Your Pelvic Floor)

    Krystle is back with a practical guide for mamas who are ready to return to running after baby, but aren’t quite sure if their bodies are ready to hit the pavement again. As a women’s health physical therapist and mom of 3, she breaks down what it really takes to safely get back to running after pregnancy. She shares how being postpartum means remaking mind-body connections that are important for running, but also any high impact sport, and how allowing your body time to make those connections again is so important! Krystle shares her own running past and present, lacing back up her running shoes, the mistakes and the wins along the way.  A strong postpartum return to running starts with rebuilding the foundation first. Krystle explains the importance of reconnecting the upper and lower body through the core, incorporating impact training before jumping straight into running, and restoring balance and strength throughout the pelvis and hips. She also shares practical running form tips, including arm and trunk rotation, as well as considerations for mamas using a running stroller. The goal isn't simply to get back to running as quickly as possible, but to help your postpartum body move efficiently, comfortably, and feel strong and empowered! If you’re looking for more detail or guidance on returning to running, be sure to check out the Expecting and Empowered App’s 12 Week Return to Running program and the Running Assessment! 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 12 Week Return to Running Program and Running Assessment The Stress Prescription: Seven Days to More Joy and Ease by Elissa Epel PhD 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. Aug 5

    118. Everything a Postpartum Nurse Wants You to Know with Courtney (@lifewithcourtneyrn)

    The hours and days after birth are filled with new experiences, questions, and emotions. Yet they're often one of the least talked-about parts of preparing for a baby! Today’s guest, Courtney, a postpartum and newborn nurse, nurse educator, mom of three, and child passenger safety technician, offers an inside look at what parents can actually expect during their stay on the postpartum unit, helping mamas feel more prepared, informed, and confident before baby arrives. While many expecting parents spend months preparing for labor and delivery, Courtney explains why understanding the postpartum experience is just as important. She walks listeners through what happens after birth, from newborn assessments and postpartum recovery to perineal care and newborn safety. Amy and Courtney encourage moms to lean on their postpartum nurses every step of the way - your care team is there to help! She also shares great insight into dealing with hospital visitors, how she helps educate and prepare families for discharge with the skills and information they'll need once they're home, how to help other children with the transition of becoming an older sibling, and tons of breastfeeding troubleshooting tips to help you feel empowered and prepared! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @lifewithcourtneyrn, 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 Courtney on Instagram Courtney’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.

  5. Jul 22

    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.

  6. 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.

  7. 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.

  8. 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.

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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
    122
  • Rating
    Explicit
  • Copyright
    © 2026 The Expecting and Empowered Podcast
  • Show Website
    The Expecting and Empowered Podcast

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