Exercising with Expecting and Empowered Guide

Hey there!

Its been a while since I did a blog post so forgive me if this seems random. But I’ve gotten quite a few questions about the Expecting and Empowered workout program I’ve been doing during my third trimester and I thought I’d finally do a short review!


First of all, it is true what they say about education, “the more you know, the more you know how much you don’t know.” When I graduated college with a Bachelor of Science in kinesiology (exercise science) I realized that there was still so much to exercise I didn’t know. I now have a personal training certification through the American College of Sports Medicine and a group exercise certification through the American Council on Exercise and yet, when it came to exercising while PREGNANT, I knew there would come a point when I would NEED and WANT even more expertise.

It’s one thing to grab an exercise program online, from a trainer or coach you don’t know, when you are the only one taking the risks. It’s quite another when your body is making new hormones you’ve never experienced, changing in the opposite direction that exercise normally works, and is growing and protecting a HUMAN BEING at the same time.

Being SAFE and EFFICIENT suddenly become number one priority.

All that being said, I knew that wanted to continue exercising as far into pregnancy as possible and when I found Expecting and Empowered Pregnancy (and Post-Partum) Guide it checked all the boxes I wanted (and some I didn’t even know I needed) from the list.

1. Written with qualifications.

The guide is written by a physical therapist who specializes in women’s pelvic floor health (often pre and post-partum) and a certified personal trainer.

2. Written for a safe pregnancy.

The pregnancy guide is broken down into each trimester. As your body changes and your belly grows and you get closer to delivery, certain things become unsafe while other things become more important. The guide is purposeful to make changes with you as this happens. The post-partum guide, similarly, helps you gain strength SLOWLY and SAFELY. Which leads to number 3…

3. Written for overall health – not a quick-fix body comeback.

The pregnancy guide is NOT designed to keep you as skinny as possible during pregnancy. Its designed to keep you strong, prepare you for labor and delivery, and help you remain pain-free with posture maintenance and INNER core and pelvic floor work. Similarly, the post-partum guide is not a quick fix to looking a certain way. Their goal is complete HEALING from the inside out.


4. Written for anybody.

The guide is meant to be followed by anyone, from the newbie who realizes she wants to have a healthy pregnancy to the gym junkie. It can also be done from home with minimal equipment (dumbbells and resistance bands). A win for most busy moms and moms-to-be.

5. Written to educate.

I love that the goal of this guide (and their social media presence) is to educate and empower. They are constantly sharing insight into common pregnancy and post-partum questions and setbacks, educating their audience on the “why” behind so many of the exercises or practices that they do, and genuinely accessible for questions through their Facebook group for those who are using the guide.


Overall, I have been so grateful to have a weekly strength training program to follow that I know is SAFE FOR THE BABY and PURPOSEFUL FOR PREGNANCY. I also love checking things off weekly but that has more to do with my need to fill a hole called “not marathon training” 😉. I feel strong in all the right ways, never overworked, and genuinely more prepared to tackle having a baby and healing properly post-partum. I’m so thankful for these ladies and the time they took to build the program!

2 thoughts on “Exercising with Expecting and Empowered Guide

  1. I’m so glad you posted about this! Question for you, did you do this guide and run? We’re going to start trying for a baby in the fall and I am trying to fact gather!


    1. Hey girl,
      Congrats! Yes, this guide recommends 2-3 cardio days. I did run/swim/ and eventually walked till the day I went into labor. I don’t think I ran any in my third trimester though.


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