The Expecting and Empowered Podcast

One-third of babies in the United States are delivered via c-section. In honor of C-Section Awareness Month, we thought it would be a great opportunity to revisit one of our earliest episodes about everything you need to know during the first two weeks after a c-section. Here at Expecting and Empowered we celebrate all births whether they are vaginal births like Amy's, or c-sections like Krystle's. We will link Krystle's c-section birth story about her breech baby, Brooke, down below! Our hope from this episode is to revisit important information that still holds true today to empower you and give you the information you need to start your healing process off on the right foot!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 & ResourcesEpisode 10: Krystle Howald's First C-section With Breech Baby BrookeExpecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Transitioning from pregnancy to postpartum can sometimes leave new moms feeling confused, tired, and depleted. Here at Expecting and Empowered, we feel passionately that every mama should get the care, education, and support they deserve and love sharing the microphone with other women who feel the same. That's where Stacia Scott and her company Postpartum Care USA come in! Stacia is a mother of 3, CEO of Postpartum Care USA, and nurse practitioner. With her root-cause approach using in-depth lab testing, tailored nutrition, and natural treatments at her revolutionary postpartum and postnatal care company, she helps women with things like gut health, cortisol levels, and thyroid imbalances. We will be breaking down some of these common postpartum frustrations on today's episode and hopefully leave you with an empowered mindset that there are people to help you through your 4th trimester and beyond, and that there is something you can do to improve your mind and body to start feeling better!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @PostpartumCare_USA 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 Stacia Scott on InstagramStacia's WebsiteLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Finding the motivation to workout while being a mom can be hard. Our to-do lists are long and our schedules are busy! Amy is solo for today's episode to share why we feel pure motivation isn't going to get you to workout. Instead, changing your mindset, prioritizing yourself, and creating the habit of exercising by knowing your “why” are the three keys to keeping a consistent workout routine and a healthier mind and body. We're going to dive deeper into these three keys in today's episode and leave you with some great tips and thinking points to reflect upon after you've finished listening. Remember, it doesn't have to be perfect. And getting 20 minutes, even 10 minutes of your workout done is better than nothing! Taking that time to care for yourself will help you tenfold in caring for your family!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 & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Over our last few episodes, we've gone over our #1 most downloaded resource about c-section scar mobilization AND our second most downloaded resource ever on labor positions! Today we are bringing you a BRAND NEW resource we think all of you need to see all about the pelvic floor! The pelvic floor is the “basket” keeping all of our internal organs up and in place and plays a huge role in our everyday activities. During pregnancy and birth, these pelvic floor muscles are doing a lot of work which can make them tight and weak. We are going to walk you through the step-by-step guide of how to do a self-assessment, breathing exercises to work on your pelvic floor, as well as signs when you should seek further in-person care of a pelvic floor specialist. 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 & ResourcesPostpartum Pelvic Floor Check-Up Freebie!Find a Provider Near You!Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

As moms of young babies and children, we focus so much on their sleep. Baby sleep is so important for growth and development. But why isn't the sleep of the mother more talked about? Today on the podcast, Dr. Shelby Harris, a Board Certified Sleep Psychologist and mother, is here to help us dissect sleep as a mom. There are so many different influencing factors that go into how we sleep at night like having a newborn, stress and anxiety, and sleep diagnoses like insomnia, just to name a few. Dr. Shelby is walking us through some tangible steps we can take to not only increase our amount of sleep, but increase the quality of our sleep too! Dr. Shelby also helps us find the balance of getting our rest we need while also living life and having fun at a night out with girlfriends or staying up late to watch a movie with your spouse. You may have been enticed by the promise of sleep by the many sleep aids on the market like melatonin and magnesium. We get the expert opinion on if you should utilize these in your sleep routine, or steer clear!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @sleepdocshelby 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 Dr. Shelby on InstagramDr. Shelby's WebsiteLinks & ResourcesOrder Dr Shelby's Book; “The Women's Guide to Overcoming Insomnia”Preorder her upcoming book; “The Essential Guide to Children's Sleep”Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

As avid lifelong runners, we, Amy and Krystle, know that when you're a runner, you want to keep running through all phases of life! And sometimes, pelvic organ prolapse can feel like it's keeping you from doing the thing you love. One of our most popular blog posts was about running with prolapse. So, today we thought we'd expand on that post and bring you more of the education we think you need to know to feel empowered about your own health. Addressing prolapse sooner after it happens is key, versus waiting until older age, as Krystle as seen first hand in her physical therapy practice. In this episode, we will go over what exactly is prolapse, how prevalent it is in postpartum women, what Krystle's ground rules are for running with prolapse, and many tips on managing prolapse symptoms with the goal of being able to run again! Our goal for this episode is to help bring awareness to this common issue that happens to postpartum women and bring you tangible tips to help you get back in the game and safely out for a run again!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 & ResourcesTips For Running With Prolapse Blog PostExpecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

On the podcast today, we are happy to have Heather Knezic! Heather is a Labor & Delivery nurse, wife, mom of 3, birth educator and founder of A Life In Labor who has helped thousands of women achieve their most empowered birth experience. This episode is an open and honest conversation about having the goal of an unmedicated birth. We recognize and honor that this is not everyone's goal or choice when making their birth plan - all births are beautiful! But if this is your goal, we want you to have all the information you need to accomplish your goal of an unmedicated birth. With Heather's experience helping people birth unmedicated as an L&D nurse, her personal experience having had 3 births, and her passion for sharing empowering information to other women, she was the perfect person to bring on today's episode for this conversation! Heather shares with us that preparation and mindset work are everything when it comes to preparing for an unmedicated birth. We answer several of YOUR questions with Heather and also walk you through tips of how to manage each stage of labor to get to the goal of your unmedicated birth and to holding your baby!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @alifeinlabor 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 Heather Knezic on InstagramHeather's WebsiteHeather's Podcast, The Labor RoomExclusive Free Download of Heather's “Enjoy Your Birth" Ebook and $100 off Heather's Empowered Birth Academy with code ‘EANDEPOD'Links & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Today, Krystle and Amy are diving into different laboring positions to utilize during labor and delivery! There is still a big misconception about movement during the laboring process, however, we know from the research that utilizing several positions can help your baby descend during the labor process. Our goal during this episode is to educate you on the options available AND to help you and your baby! We are leaving a link in the show notes to our second most downloaded resource from our site EVER - our Essential Guide to Laboring Positions FREEBIE! Use that guide to follow along with today's episode, but be sure to look through it fully because there is so much more information in the guide than we could possibly go over in one podcast episode. It's also a great tool to print off and bring with you to the hospital! We wish we had had this information before having our first babies, so we hope you find this information helpful and empowering!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 & ResourcesEssential Guide to Laboring Positions FREEBIE!Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

We could not be more excited to bring you today's episode! Our special guest, Dr. Dianna Dixon is a Postpartum Certified Doula, Certified Breastfeeding Specialist and Certified Lactation Counselor, as well as a Doctor of Public Administration among other amazing qualifications. She created her platform, Pump with Purpose, after her final breastfeeding journey to help teach women all around the world the ways to pump and to increase supply as well as to be a resource in the breastfeeding community. She offers a range of services to help every family feel seen, heard, valued, and validated. Diana speaks so passionately on her platform, we just knew she would be the perfect guest to ask our hard hitting questions! Today's interview will cover pumping knowledge we wish we had going into our first breastfeeding journeys as well as some questions that will take us through the nitty-gritty of pumping schedules, what to do if you're returning to the workplace, and more!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @pumpwithpurpose 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!Links & ResourcesFollow Dr. Dianna Dixon on InstagramDr. Dianna's WebsiteGet Dr. Dianna's Free Pump Survival Guide!Expecting and Empowered App - Use code NY20 for New Year Savings!Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

This week we are revisiting one of our most listened to episodes, ever! This Christmas we wanted to give you the gift of information - and this episode is packed FULL of info we want you to know! We get asked often in our community about preparing for labor and delivery, which is why we recorded this episode in 2022 and thousands of you have listened. We wanted to provide moms listening with tangible tips, so that you can set yourself up for success. During the episode we heard from people that are really excited about the labor and delivery experience, others that were terrified, and everything in-between. Whether you've listened to this one before or you're hearing it for the first time, it's our hope that you take away some new knowledge to prepare for your next labor and delivery!If you like this episode, we have so much more for you inside of our Prepping for Labor + Delivery Online Course. You can get the course here and we can't wait to support you in your labor and delivery!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:Prepping for Labor + Delivery Online Course - Enter code 'PODCAST25' at checkoutEpisode 13 with Jacquelyn BrennanThe Birth Partner 5th Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny SimkinElite female athletes' experiences of symptoms of pelvic floor dysfunction: A systematic reviewThe Birth Hour PodcastDoing It At Home PodcastExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

We feel very passionately that c-section mamas deserve to have all the information they need to have a full recovery after birth. Co-founder of Expecting and Empowered, Krystle, is a c-section mama herself, having had 3 cesarean births! Her personal experience combined with her professional experience as a Women's Health Physical Therapist means she is the perfect person to educate our listeners on their healing process! Today's episode will focus on post-cesarean recovery, specifically emphasising on scar mobilization and healing. If you're interested in more info about what to expect immediately after your c-section, we have linked episode 12 for you to reference. After you listen to that episode, be sure to come back to this one! You won't want to miss out on this information!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 & ResourcesC-section Scar Mobilization Guide - our most downloaded resource ever!Belly MapExpecting and Empowered Episode 12: “Everything You Need To Know The First Two Weeks After A C-Section”“The Body Keeps Score…” Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Today we are happy to host Stephanie King from My Essential Birth (@myessentialbirth), a mother, childbirth educator, and doula. After experiencing several unexpected changes leading up to the births of her children, Stephanie was inspired to get educated on the birthing process so she could inform and educate pregnant mothers to trust their bodies and feel empowered during their pregnancy, birthing, and postpartum journeys. We really feel like our missions align, so we are excited to have this conversation with Stephanie today about the medical terminology our providers use and how this can help you construct your birth plan, know when to speak up and be your best advocate, and better process your birthing experience. Instead of feeling like a deer in the headlights when hearing terms like “VBAC” or “primigravida”, we want you to leave this episode with new knowledge that will make you feel empowered and informed when you work collaboratively with your provider to birth that baby!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @myessentialbirth 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 Stephanie on InstagramStephanie's WebsiteStephanie's Podcast - Pregnancy and Birth Made EasyLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Krystle and Amy are back together to bring you today's episode, 5 things you didn't know you could ask for during a c-section! Krystle is not only our Expecting and Empowered in-house Physical Therapy expert, but is a three-time cesarean birth mama, making her a wealth of knowledge about the c-sections. Krystle is going to walk us through today's 5 things to help you feel more prepared and feel empowered to collaborate with your care team to create a positive c-section birthing experience. Whether you have a planned c-section or unplanned, educating yourself about the options can help select what things you'd like to include to make your c-section birth special to you and your baby. The 5 things we will cover today walk you through the whole experience: things you can ask for before your c-section, things you can ask for during, as well as something to ask for to help with after your c-section while you are healing. 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 & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

We want to thank you all, our listeners, for helping us find the best expert to interview for today's episode all about gestational diabetes! Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author who has a passion for sharing evidence-based nutrition with mamas-to-be. Whether you've yet to be pregnant, are pregnant with your first baby, or are a seasoned mama, this episode has so much great information for you.To help reduce the fear surrounding GD, Lily breaks down non-modifiable and modifiable risk factors of gestational diabetes and the link between GD and preeclampsia. We also tackle the topic of the sweets craving - should we be indulging in sweet treats while pregnant or is there a way to curb these cravings? Lily gives us the scoop! She also touches on which food, considering you are not allergic/intolerant, that as a pregnant woman you should be including in your daily diet. Major takeaway from today's episode is that it's never too late to change your nutrition and exercise habits during pregnancy to improve outcomes for you and baby!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @lilynicholsrdn 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 pregnancy journey!Follow Lily Nichols on InstagramLily's WebsiteCheck out Lily's 3 books (Real Food for Fertility, Real Food for Pregnancy, and Real Food for Gestational Diabetes) HERELinks & ResourcesLily's articles “Pregnancy Weight Gain…”,  “Electrolytes & Pregnancy…”, and “Am I too late…”Gestational Diabetes Freebie Video SeriesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Amy's husband, Drew, hops on the podcast today to talk about what labor and delivery is like from a partner's perspective. Having been through three labor and deliveries together, Drew has some solid advice on how to be a supportive partner during an L&D experience. We also had a lot of really great questions come in from our IG followers that Drew and Amy discuss with raw and honest answers. If you are a partner listening to today's episode, know that you are such an important part of the birthing process and we appreciate you!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 Birth Partner” by Penny SimkinAmy Kiefer's Unmedicated Birth of Baby #3 - Episode 32Expecting and Empowered Labor and Delivery Course - Enter code ‘PODCAST25' at checkoutExpecting and Empowered App - Enter code ‘PODCAST25' at checkout (subscription link)Expecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Certified dog trainer, Dominika Knossalla-Pado, was thrilled to be adding newborn twins to their family.  Sadly, her beloved dog had a difficult transition when the babies came home. Dominika has now made a career out of her passion, helping families safely integrate new babies into homes with dogs and new dogs into homes with kiddos. Dominika is a wealth of knowledge and we are so excited to share all of the information in today's episode with you.Being a first-time parent means a lot of unknowns. Having a plan for your dog during the fourth trimester can at least solve one of the unknowns!  Where will the dog sleep, play, or go if they need to be away from the baby or home for a couple of days? Ask family and friends to help with walking or playing with your dog so you can rest and recover once you bring the baby home. Dominika also shares with us the safest way to introduce your furry friend to a new baby and what to do if you have an overprotective pup.To close out, we shift gears with tips on bringing a new dog to your home with kiddos. Dominika shares with us the things we need to think about before doing so and what age she thinks our kids should be to make it an easier and safer transition for your kiddos and new pup! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @dogmeets_baby 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 Dominika on InstagramDominika's WebsiteLinks & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

One of our goals here at Expecting and Empowered is for women to feel empowered going into the fourth trimester! We hope this episode helps you pinpoint some spots where you can prepare before the birth of your baby to be set up to heal well and feel more like yourself during your fourth trimester experience! We prepare for 9 months for our babies!  We plan the perfect nursery, buy all the cutest clothing, we take baby courses and classes…but have you prepared yourself for postpartum? Today we will go through our suggestions of things to add to your list of considerations that may help you lessen your load during your fourth trimester.After going through this huge transition from pregnancy to the fourth trimester, it's important to do something every day that helps you feel a little more like yourself. We asked the members of our Expecting and Empowered community what helped them during their postpartum time and are passing along their suggestions. Whether it's a big or small thing, you matter and deserve to feel like your best self. 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 & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

We are so excited to bring back Mackenzie from Mackenzie.On.Motherhood on Instagram. She was with us for episodes 27 and 28 where we talked about what an L&D nurse wants you to know about labor and what actually happens after a hospital birth. So we thought it would be perfect for her to come back and educate us about epidurals! Whether your birth plan will include an epidural or not, this episode will be a great opportunity to educate yourself on the option of an epidural and what that process of having one looks like. It's better to be over prepared than under prepared!We start off with defining what exactly an epidural is and Mackenzie walks us through the step-by-step process of how an epidural is placed and who does the procedure. We then go through some of our listeners' most requested questions about epidurals. Can you get out of bed and change positions? Will I still feel pain? What are the risks and benefits? We go through it ALL!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @mackenzie.on.motherhood 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 Mackenzie on InstagramMackenzie's WebsiteMackenzie's Online CoursesLinks & ResourcesEpisode 27 - What a Labor and Delivery Nurse Wants You To Know About LaborEpisode 28 - What Actually Happens After a Hospital BirthExpecting and Empowered App - Check out our Labor Day Sale and enter code ‘LABORPOD25' at checkout!Expecting and Empowered WebsiteExpecting and Empowered Instagram

Today is a solo episode from one of your hosts, me, Amy! As a trained doula, Registered Nurse, and mom of three, I feel confident we can provide you with some strategies in today's episode to help you create a positive mindset around your upcoming labor and delivery. Mindset is aways trainable! Something we encourage you to do is to learn about the birthing process. We've linked some of our previous episodes for you below about the different stages of labor and women's birth stories. I also share my favorite book and documentaries to watch if that interests you more! By doing this research, you'll know what is normal and expected during labor but also be prepared to know what options you have as the laboring mama. The second tip I wanted to cover with you today is about yourSELF. How do YOU like to be encouraged during times of stress? I share with you some positive feedback quotes I learned in my doula training that you can share with your birthing support person if you feel they resonated with you and can help you during your birth. And also choose a couple key phrases to encourage yourself during the labor process.My third tip to help you work on your birthing mindset is to write a letter to yourself. As if you were writing this to your best friend, detail what your birth plan is and fill it with loving, positive affirmations to yourself. Encouraging your future self that you can do it and meet your baby! Finally, my last tip is to protect this new positive birth mindset you have created. Everyone will have an opinion about your birth plan, and it may not always be encouraging. Step away from conversations or online content if you feel it isn't beneficial to your mindset.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 & ResourcesExpecting and Empowered Episode 24 - Empowering Your Labor and DeliveryExpecting and Empowered birth story episodes: Episode 3, episode 5, episode 10, episode 15, episode 19, and episode 32The Birth Hour PodcastThe Birth Partner by Penny SimkinExpecting and Empowered App - Check out our Labor Day Sale and enter code ‘LABORPOD25' at checkout!Expecting and Empowered WebsiteExpecting and Empowered Instagram

We are so excited to have Diane Boden from the Minimalist Moms on the podcast today. After feeling like she wanted to live more intentionally and simply, Diane pursued sharing her experience through Minimalist Moms Podcast, which has become a top rated podcast and resource for women! Diane doesn't want the term “minimalist” to scare you - she really just means living your life more simply, with less clutter taking up space in your mental load and taking time away from really enjoying your life with your kids and your family. She uses a technique where if it can be put away in 1 minute, do it right then so you don't have to do it later! It really helps the clutter from building up. And if you're feeling overwhelmed by the amount of stuff in your home, Diane shares what room to start decluttering in and why. And to keep that newly organized space tidy, Diane suggests implementing the “1 in, 1 out” rule. This can be especially helpful for kids' toys!Besides the physical items cluttering up our home, there can also be a lot of mental clutter when it comes to being a mom. If thoughts keep you up at bedtime, have a pen and paper handy to use as a “brain dump”. You can write all your ideas down and tackle the to-do list the next day without worrying you'll forget something. And don't forget to quiet your mind once in a while and relax in a way you enjoy most! Diane also covers what to do in our closets…we know it can seem daunting, but Diane's tips about how to handle your pre-baby clothes and maternity clothes can help this task seem less overwhelming.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @minimalistmoms 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 Diane and Minimalist Moms Podcast on InstagramDiane's Minimalist Moms WebsiteDiane's Podcast, Minimalist Moms PodcastGrab a copy of Diane's book, Minimalist Moms: Living and Parenting with SimplicityLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

As you already know, here at Expecting and Empowered, we don't mind covering topics people are scared or shy to talk about. And today is no different! Today's episode is all about sex during pregnancy. Some women love sex while pregnant and some want nothing to do with it! Either is okay. We are going to dive into this topic through the lens of a physical therapist and mamas of three. First of all, is sex during pregnancy safe? Unless your provider specifically tells you to abstain, YES, it's safe! There can even be some benefits of sex during pregnancy, especially during the 3rd trimester. This episode will dive into all the ways we can make it not just safe and comfortable, but actually ENJOYABLE.We recognize that a lot of body changes happen during pregnancy and that may affect the way you feel towards sex. It may be out of your comfort zone, but this episode will cover ways you can better communicate with your partner about how you're feeling, and your wants and needs in the bedroom to help both of you reach the “finish line” and have fun while doing it! We also discuss some positions you and your partner can try that leave some extra space for your growing belly.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 pregnancy journey!Links & Resources:Pregnancy Sex Positions FreebieExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

The creator behind the Instagram account @babysettler, Hillary Sadler is a labor and delivery nurse, feeding specialist, and mom of 4. She also is the author of the book “Babies Made Simple”, a roadmap to the baby stage! Hillary fills the information gap between your OB's office and baby's pediatrician. She gives evidence-based guidance to new moms, as she would to any friend, without the high cost burden you'd incur in a traditional healthcare setting.Well fed babies sleep better, so Hillary is on a mission to make sure all new mamas understand the connection between feedings and sleep. There is evidence showing that if mom can get at least one REM cycle of sleep during the night, it can positively impact maternal mental health. In order to get that sleep, Hillary tells us how we can identify if our babies are getting an effective and full feeding.Following a routine can help babies and parents. Every baby is different though, so Hillary emphasizes the difference between a strict schedule versus a routine. She dives into example routines, ways to set the environment up for quality sleep, and a new perspective of splitting your 24 hour day into different time chunks. If your baby goes to daycare, sometimes your child's daytime routine is out of your control, which can lead to an overtired baby in the evening. Hillary explains how to use the “5 S's” to console that sweet little one. Lots of families are using the Snoo bassinet because of its built-in soothing capabilities, but does Hillary approve of this coveted baby item? Listen and find out her opinion!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @babysettler 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 postpartum journey!Follow Hillary on InstagramHillary's WebsiteHillary's New App, coming soon!Order Hillary's book, “Babies Made Simple”Links & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Today on the podcast we are happy to host Chelsea Swopes. Chelsea is a baby and toddler speech language expert (SLP) with over 15 years of experience. Chelsea is known on her Instagram page as @playtalklove and is a mama herself! Chelsea's goal is to help families build strong connections in order for those kiddos to grow into functional communicators. Reading to your baby isn't just a sweet thing to do as part of a bedtime routine, it's also a great way to build a strong bond and expose them to hundreds of words. Including your baby and toddler in your everyday routines also helps support their language development too! Lots of parents experience anxiety over whether or not their child is meeting the appropriate milestones, including speech. Know that if you are helping your child grow and develop, you are doing a great job. And if you feel there may be cause for concern, Chelsea encourages you to familiarize yourself with the age related milestones we've linked for you below and also shares how to seek help from a professional. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @playtalklove 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 Chelsea Swope on InstagramChelsea's WebsiteLinks & ResourcesThe American Speech-Language-Hearing Association's websiteChelsea's Free Communication Milestone Checklist Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

No two births are alike. Just as no two mother's perception of her birth experience is alike. Trauma related to birth is in the eye of the beholder as Kayleigh Summers, licensed clinical social worker and birth trauma therapist, shares with us today. Kayleigh experienced a traumatic birth which she details in today's episode. This experience is what led her to helping other moms process and work through their birth traumas and change the trajectory of their healing. Society leads us to believe that if we end up with a healthy baby, we should be grateful. As we discuss with Kayleigh in today's episode, your feelings of being traumatized are valid. Yes, you may have a healthy baby, but your experience and feelings matter. Those two emotions, grief and thankfulness, can coexist. Your thankfulness for your baby does not diminish your sadness around your traumatic experience. Kayleigh explains that early intervention with a therapist can drastically change the outcome of the feelings towards the birth. Processing the trauma properly with a professional can help make the triggers less triggering, especially if you plan on having more children, and therefore more birthing experiences, in the future.  Kayleigh's last encouragement is that no matter how long ago your trauma occurred, whether it was 20-30 years ago or more, it is never too late to seek help. If you found today's episode helpful, we would love it if you could share it to your Instagram stories and tag us, @thebirthtrauma_mama 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 postpartum journey!Follow Kayleigh Summers on InstagramKayleigh's WebsiteKayleigh's PodcastSchedule a consultation with Kayleigh (and you live in PA or FL) at Holding Hope Perinatal Links & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Social media seems to be flooded with the new fad diet of “counting macros”...or is it a fad? And is it even a diet? Dani Patton, nutritionist, macro coach, and face of Mindin' My Macros on Instagram, is on the podcast today to discuss this phenomenon. Dani wants all of you to know that macros are a tool, not a restricting fad diet, used to help you achieve your health goals and enjoy a well lived life. The idea is to fuel your body with the macronutrients it needs, not restrict it!After graduating college, Dani was looking for something that wasn't another yo-yo diet to help her find a sustainable lifestyle to help her look and feel her best.  Dani researched and concluded that macros were the answer! Macros are the simple makeup of the food we all eat; protein, carbs, and fat. Manipulating these three main macro categories is the key to sustainable eating habits that will help you reach your health goals. Through her work with over 1,000 women, Dani has found that protein is the macro the majority are lacking the most. Logging your daily macros in a free macro counting app is a great way to check in on your current eating habits. If macro counting seems daunting for you, Dani suggests focusing on simply upping your daily protein intake. Currently pregnant or soon to be? Dani is pregnant currently too and knows it can be difficult when morning sickness kicks in. Her suggestion is to find what food works for you while sick and try to focus on that protein intake! If you loved today's episode, don't forget to share it and tag @mindinmymacros 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 Dani on InstagramDani's Podcast, Mindin' My WellnessDownload MyFitnessPal on AppStore and GooglePlay StoreExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Having a baby is one of the most exciting times of our lives. We prepare months in advance for the baby's arrival. We take labor and delivery classes, parenting classes, and read all the books…but do we prepare enough for how we are going to feed our baby? Jessica McKee, a seasoned NICU RN, mom, and International Board Certified Lactation Consultant (IBCLC), is on the podcast today to discuss everything breastfeeding and pumping.From our own experiences with breastfeeding, it isn't always easy. Taking the time during your pregnancy to study up on what “normal” looks like can help you know if there is an issue to address. And while in-person appointments with an IBCLC are great, online services from someone like Jess can be exceptionally helpful too! Jess has a number of tips for us today including proper body mechanics while breastfeeding, things the non-feeding parent can do to bond with baby, and how to utilize the InfantRisk Center Hotline and MommyMeds App if you have questions about medications or supplements you want to take while breastfeeding.If you are going back to work and will need to pump, you'll want to listen to this episode. Jess talks with us about when the right time to order your pump is, knowing your rights as a pumping mama, and what to keep with you to have a successful pumping session at work. We also run through some popular baby products and Jess gives us her opinion on if they're worth using or not! We know being a new mom is hard, but feeding your baby shouldn't have to be. By preparing before birth, you too can enjoy the newborn stage!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @goodbabylactation 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 and parenting journey!Follow Jessica on Instagram Jessica's WebsiteLinks & ResourcesInfantRisk Center WebsiteMommyMeds App on Apple Store and Google PlayExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Today we are hosting our first mother/daughter duo! Candace Burch is a Hormone Health Educator with over 30 years of experience and her daughter, Jess Suchan, is a board certified Holistic Health Coach. Together, they educate and coach women on how to holistically support their bodies through healthy hormone practices. During our discussion, Candace and Jess share with us the concept of cycle syncing, hormone focused nutrition, and other ways to support healthy hormone habits. After going through her own personal hormone struggles, Jess decided to leave her corporate job and go to nutrition school. Meanwhile, her mother Candace, having a background in the lab side of the hormone world, wanted to start her own venture doing client consulting. They decided to team up, and with some help from Candace's other daughter, created their family business to help women feel their best.Candace and Jess understand that we, as women, wear many hats and have full schedules. They share suggestions on how to use “mindful moments” to show up for ourselves and improve our health and hormones through exercise, nutrition, and cycle syncing. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @yourhormonebalance. Follow Candace & Jess on InstagramFollow Jess on InstagramCandace and Jess's Websites; yourhormonebalance.com, bodyblissbyjess.comLinks & ResourcesMy Sexy 6 Formula - free when you sign up for Jess's email list!Hormone Level Testing - use code ‘EMPOWERED' for $50 off of your own “Build Your Own Test Package”Jess's Podcast - Solo 2.0 Candace's Podcast - Women Talking FranklyExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Elisabeth Emmerich is the mom to three boys, a play therapist, a licensed registered therapist in the state of Minnesota, and hosts her own podcast; Experience Motherhood. Today, Elisabeth is talking with us about the importance of embracing your individuality in motherhood and finding what matters most to you. We both share personal experiences of navigating motherhood and the challenges that come along with it.Knowing who you are as a mom, first and foremost, is so important to the impact it has on your child's development. Elisabeth encourages us to flip that narrative and think about the negative impact that not being yourself could have on your kids. She shares that by finding what matters the most to you in your motherhood journey will help you feel like what you are doing is enough.Oftentimes, when we are first starting off in our parenthood journey we find that we have different values than our partner or our in-laws. Elisabeth explains that this is okay! And she helps us navigate how to have conversations with our loved ones about what we value most in parenthood to help ensure everyone is on the same page. If you're feeling like you've lost yourself in motherhood, need to take better care of yourself, and are looking for ways to do so - you're going to want to listen to this episode. If you enjoy it, we would love it if you could share it to your Instagram stories and tag both of us; @expectingandempowered and @experiencemotherhood. Follow Elisabeth on InstagramElisabeth's WebsiteListen to Elisabeth's PodcastLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

We are so excited to have Ashton Whitmoyer-Ober from @enneagramashton on the show today. Ashton is the mom of two and the author of The Enneagram Made Simple: A No-Nonsense Guide to Using the Enneagram for Growth and Awareness. She is passionate about helping people understand their enneagram type and themselves better. Knowing your enneagram type can be so helpful when it comes to understanding why you are the way you are and why others act the way they do. It can also be helpful to understand what intrinsically will help you create healthy habits around diet and exercise.Ashton walks us through each enneagram type and explains where you can take the enneagram test to figure out what number you are if you aren't sure. She also explains the impact that knowing your enneagram can have on motherhood.Be sure to send this episode to a friend who you know will be interested to learn more about all nine enneagram types!Follow Ashton on InstagramAshton's WebsiteAshton's Favorite Enneagram TestLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

What if someone told you they have one thing that can reduce your stress, increase your energy, and enhance your mental clarity? You would do it, right?! Well, what if we told you it's something you do everyday and don't even realize - but you might not be doing it correctly.? It's breath.In today's episode I, Krystle, walk you through all of the benefits that our breath has. Our bodies have so much power to restore and help themselves however, during pregnancy and postpartum, our breathing patterns change so much. If we take a little bit of time and focus our energy back on our breath, it can have huge benefits.We cover everything from breaking down the basics of how breathing works, to how to know if you have dysfunctional breathing patterns, and finally offer five tips you can try if you are a dysfunctional breather. If you focus on breathing correctly, before you know it you'll be feeling and living better. It takes time and practice but the benefits are amazing!If you have an anxious friend or know a mama whose bra line is too tight, we would love it if you shared this episode with her. There is so much we are not taught about the power of our breath and we want to help expand this knowledge to as many mamas as possible!Links & ResourcesExpecting and Empowered App - Enter code 'BREATHE' at checkoutBreathing FreebieMouth Breathing TapeExpecting and Empowered WebsiteExpecting and Empowered Instagram

We get to learn from Dr. Tasha D of @physiodoula today. She has her doctorate in physical therapy and is a birth and postpartum doula. Dr. Tasha is passionate about providing holistic care for women throughout the entire pregnancy, birth, and postpartum periods.Bringing a baby home from the hospital for the first time can be an overwhelming experience. In our conversation with Dr. Tasha, she explains what a postpartum doula actually is and the services they can provide to help ease this major life transition. Being able to afford or have access to a postpartum doula can be unattainable for some, so Dr. Tasha gives some suggestions on what to do if you don't have access to these services. She also covers some of the common issues she sees arise for women postpartum, including moms not setting firm boundaries, the dynamic between couples drastically changing, and the mental and physical healing of mom not going according to plan. She offers advice on what you can do if you recognize these issues popping up in your postpartum journey. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @physiodoula. 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 postpartum journey!Follow Tasha on InstagramTasha's WebsiteLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Mom rage. Is this something you've ever experienced? Today, I (Amy) get behind the mic with Dr. Ashurina Ream, the woman behind the well known Instagram @psychedmommy. We discuss both our personal experiences and clinical expertise with having these feelings. Dr. Ashurina is a licensed clinical psychologist and certified in perinatal mental health. She is an incredible resource over @psychedmommy and is a mom herself which is a huge reason why she added perinatal mental health to her education.Dr. Ashurina explains what mom rage is and what it typically looks like. She also goes into the link between depression and rage, and how society often looks at anxiety as a “good” thing but can make moms with depression feel worse. We also discuss common triggers that can lead to mom rage and how they can be as simple as not having your basic biological needs met.Mom guilt is a topic we cover. Do you have a hard time taking time away from your kiddos? If you do take time away, do you feel like you have to be doing something productive? Dr. Ashurina talks about margin space and how if we don't leave any for ourselves we can actually really suffer. The final subject we touch on is resentment toward our partner. It can creep into our relationship and oftentimes you can be in a head space where it's hard to even communicate what you need to your partner. Dr. Ashurina gives talking parts on ways you can start to move the needle in your relationship if this is a place you are in right now.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both, @expectingandempowered and @psychedmommy. Follow Dr. Ashurina on InstagramFollow Dr. Ahurina on FacebookDr. Ashurina's WebsiteLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Dr. Emily Jamea is a sex therapist and an expert on love & relationships. She is also the author of the upcoming book - Anatomy of Desire and hosts her own podcast, Love & Libido. Emily is also a mom which was really important to us when we were looking for someone who understands what our bodies go through as we experience pregnancy + postpartum and how that can impact our sex life.Growing up in a sex positive household paved the way for Emily and the career she's so passionate about. In this discussion, she speaks on why it can be really hard for women to have a desire for sex when they are pregnant or postpartum. She also gives suggestions on how to still feel worthy of sex if you are struggling with your body image.Dr. Emily helps to normalize the situational changes that occur in our sex lives during motherhood - that experiencing changes in your sex drive are completely common and should be normalized. She shares the importance of giving yourself grace and focusing on getting your basic needs met FIRST before you can even think about having the desire for sex again.We also touch on your partner's role in getting back into sex after baby. Maybe asking your partner to do more can help get you into the mood? Dr. Emily wants to make sure that you are communicating your wants and needs with your partner and she shares what to do if you feel like sex is just too far gone from your relationship.If this episode hit home for you, we want you to share it with your partner. You are in this together and we want you to get back to a place where both of you feel comfortable and satisfied with your sex life.Follow Dr. Emily on InstagramDr. Emily's WebsiteSex After Baby Workshop - enter code ‘HALFOFF' for 50% offAnatomy of Desire Workshop - enter code ‘HALFOFF' for 50% offLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Shanna from @wellnessforthewin on Instagram is on the show today. She is a dietitian, an Expecting and Empowered ambassador, and a mom to two beautiful boys. Shanna is going through an incredibly tough situation after the birth of her second son, Levi. He had an unexpected stay in the NICU and we hope that by sharing Shanna's story we are able to help other NICU moms feel seen, understood and less alone.Not only did Shanna's son Levi have an extended stay in the NICU but Shanna herself had to recover from an unexpected C-section as well. She shares what those around her did to help her and her family feel loved and supported during the most difficult time of their lives. Shanna also shares what she tried to do to take care of herself when most days it felt like all she could do was just survive.Shanna and her husband also have a toddler at home while they are trying to navigate everything with Levi. She shares how their first born has been such a blessing through these last several months and how he has brought a sense of normalcy to their hectic lives. The future is still unknown for Levi and Shanna shares how she continues to navigate this medical mom journey that she did not sign up for. We love Shanna and we hope her story gives other NICU moms some feelings of solidarity. If you enjoyed or connected with this episode we would love it if you shared it to your Instagram stories and tag us both; @expectingandempowered and @wellnessforthewin.Follow Shanna on InstagramShanna's WebsiteShanna's PodcastLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

Diastasis recti (also known as DR) affects ⅔ of women during pregnancy and continues into postpartum for most women. The separation of your abs as a result of pregnancy and/or postpartum can be really frustrating and cause women to feel self-conscious. In this episode we are talking all about what diastasis recti is, how to know if you have it, and what to do to improve it.I, Krystle, walk you through a test you can do on yourself to see if you might have DR. I also share my own personal experience with DR and how I didn't get it until almost a year after I had my third child. I want you to remember that there is a lot that we can do about DR and toward the end of this episode I talk you through some exercises that you can do at home to help improve your symptoms. I hope this episode helps you understand how to better connect with your core whether you have DR or not. Really being connected to our bodies is so important to the function of our nervous system which can in return help us feel more confident in our own skin.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. Or if there is a mama you know who could benefit from listening, send it to her!Freebie  - Exercises to Heal Diastasis RectiLinks & ResourcesExpecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram

We are excited to have our first OB/GYN on the show today, Dr. Nicole Rankins! She is a board certified practicing OB/GYN, a wife, a mom of two, host of The All About Pregnancy & Birth Podcast, and has been serving pregnant women for over 20 years.Dr. Nicole explains to us the difference between an OB/GYN and a Midwife. She also talks about how we can make sure our OB/GYN is a good fit and stresses the importance of advocating for ourselves throughout the entirety of this episode.We also went to our Instagram audience for this episode and asked them what myths they wanted Dr. Nicole to bust. She tells us whether or not women with small pelvises have harder births and if losing your mucus plug means you're going into labor. Dr. Nicole also emphasizes how black women can take back their power in labor & delivery and shares her personal experience with black maternal health.Listen to Dr. Nicole's Podcast - The All About Pregnancy & Birth PodcastFollow Dr. Nicole on InstagramDr. Nicole's WebsiteLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered InstagramExpecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout

Today I'm (Amy) in the studio with Abby Green. You may recognize her voice from episode 21 where she talked all about her experience with prolapse. It was a very vulnerable conversation so if this is something you're experiencing, you'll definitely want to go back and listen to that episode.Abby is also one of our Expecting and Empowered running coaches. In addition, she's a University of Wisconsin certified mindset and business coach. She's helped so many women work through their personal and professional roadblocks to help them be the most successful versions of themselves. Today she is going to walk us through some reframes that might help different personality types when certain tendencies come up with exercise. We discuss what the main differences are between personality types and why it's important to understand how to work with your natural tendencies. Abby also explains to us what the term perfectionist fantasy is and what it has to do with moms & exercise in general. We discuss workout strategies that you can implement today to be more successful in your fitness and motherhood journey.We know that getting in exercise is a struggle. Especially in early motherhood. We hope this episode gives you the tips, tools, and strategies to implement into your life today because we know how effective exercise is at helping you feel like your best self.Follow Abby on InstagramListen to the HERself PodcastLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered InstagramExpecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout

We have Dr. Anjuli Gans from @resilientrascals on the show today. Her goal over there is to serve as a resource for parents to bridge the gap between your instincts and professional medical advice. She's not only a pediatrician but she's a mom as well. Have you ever felt like your kid is sick all the time? Dr. Anjuli goes over how many illnesses are normal for the first year of a child's life. She also explains that as children get older, things do tend to get better. Their immunities get stronger and the illnesses tend to not last as long.Do you feel helpless as a parent when your child gets sick? Do you feel like it's your fault? Dr. Anjuli gives us some friendly reminders that no matter what we do as parents, children are going to get sick. It is a normal part of their upbringing. She does offer a few suggestions on what you can do to help prevent respiratory illnesses and even shares whether or not she uses distilled water in her humidifiers in her own home!Follow @resilientrascals on InstagramDr. Anjuli's WebsiteLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered InstagramExpecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout

It's Krystle here and today we are talking about your pelvic floor! I've heard it both in the clinic and inside the Expecting and Empowered community that women are told to just do kegels to prepare for labor and delivery. And, oh boy, could that be farther than the truth. Today I am going to help you improve your labor experience by strengthening your ability to work with your body during childbirth, decrease tearing, and reduce the risk of having an emergency C-section.We discuss understanding the role the pelvic floor plays in labor and delivery, what the pelvic floor is made up of, and some of the issues that can arise in the pelvic floor that are not normal. I share some tips on how to achieve both strength and flexibility, simultaneously. Posture is also something that affects our pelvic floor. I will give you some exercises you can do to strengthen your posture. Knowing what to do during labor is also key. I offer some suggestions on what to do instead of pushing while lying on your back. Hopefully you feel more empowered about your pregnancy after you listen to this episode. Remember, knowledge is power and with the right preparation you can navigate this childbirth experience with confidence and trust. Expecting and Empowered Podcast Episode 17: Urinary Incontinence Doesn't Have To Be A “Normal” Part Of MotherhoodPrepping Your Pelvic Floor FreebieBlog Post: Best Tips For Pushing During Labor: Open Glottis + PositionsExpecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkoutExpecting and Empowered Pregnancy ProgramExpecting and Empowered Postpartum ProgramLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Today we have a special surprise for you. We have Liesel Teen on the show! She is a registered labor and delivery nurse and the face behind the very popular account @mommy.labornurse on Instagram. She has two kids herself and is a wealth of knowledge when it comes to helping people prepare for labor and delivery. Her goal is to empower women and give them resources to help them through this phase of their lives.We cover what a labor and delivery nurse is in charge of during a birth and what they help the doctor with. Liesel also explains what women who seem really prepared for their births do ahead of time to set themselves up for success. Ever wondered how to tell if you're actually in labor or not? Liesel explains how to know so that you don't go to the hospital and end up getting sent back home. She also covers the pros and cons to epidurals and why it might seem your labor and delivery nurse is having you change positions so often. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @mommy.labornurse. 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 Liesel on InstagramFollow Liesel on TikTokLiesel's WebsiteLiesel's PodcastLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered InstagramExpecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout

A common fear that a lot of women have when they are going into labor is tearing. Especially if it's your first time. We want to address this fear in this episode. We cover what you can do in pregnancy to prepare, how to protect your perineum during labor, and what to do if you do end up tearing.Krystle explains what tearing actually is and what the different degrees of tearing mean. We get into why tearing happens and why it is more common among athletes. We teach you how to prepare the perineum for the stress of delivery and what you can do to help prevent tearing from happening.If you have a birth partner, Krystle shares what they can do during delivery to help the perineum stretch out and she talks through optimal pushing positions & techniques for protecting your perineum. And what about if you still end up tearing? We go through how to heal and what exercises you can do to help this area after birth.We know that tearing can be a big fear. But we hope this episode puts your mind at ease and can be a resource for you during your labor and delivery. Please tag us on your Instagram stories @expectingandempowered if you enjoyed this episode.Sponsor: Expecting and Empowered Prepping for Labor + Delivery Course - use code ‘PODCAST25' at checkout.Links & ResourcesFreebie: Exercises to Minimize Tearing Expecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Maternal mental health is what our guest Erica Djossa specializes in. She is a registered psychotherapist with over a decade of experience. Erica is the founder of Momwell - a mom centered virtual therapy service for every stage of motherhood.In this episode we discuss why we often have unattainable goals in motherhood and Erica explains how we are living in the era of intensive mothering. Perfectionism is a constant battle for many of us moms whether or not we work in or outside of the home. We set such high standards for ourselves because oftentimes we were able to operate at a very high threshold pre-children. Erica helps break down this misconception that we can continue to hold ourselves to such high standards in every aspect of our lives.Anxiety is a hot topic in motherhood. But what red flags should we look for to be able to tell when anxiety is becoming a problem? Erica normalizes that depression and anxiety can happen to anyone. Even she herself, as someone who works in this profession, has suffered from these concerns.We know you are going to love this conversation just as much as we enjoyed having it. Please share this episode on social media and tag both @expectinganempowered and @momwell.Follow Erica on InstagramErica's Podcast; The Momwell PodcastErica's WebsiteSponsor: Expecting and Empowered App - enter ‘PODCAST25' at checkout for 25% off.Links & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Can nutrition really have an impact when you are trying to conceive? Yes, it absolutely can! Today we are talking with Sophia from @ttc.nutritionist about the nuts and bolts of how what we put into our bodies plays a role in getting pregnant.Sophia is a registered dietitian who focuses on optimizing your progesterone levels during pregnancy, helping to support women along their fertility journeys through education and empowerment during the luteal phase. She is a mom herself and a military spouse.There is such an ease to the way that Sophia speaks on topics like progesterone, the luteal phase, menstruation, and conception that it makes her easy to listen to and understand. She gives us insight on the role that progesterone plays in getting pregnant, the correlations between someone's diet and their fertility, and what supplements, if any, she recommends for her clients.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @ttc.nutritionist. Follow Sophia on InstagramSophia's PodcastOvulation Unlocked CourseLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Today we have Sarah Rubatt, a women's health physical therapist at the Empower Movement clinic, on the show. Sarah has been a physical therapist for nine years and she specializes in the rehabilitation of orthopedic conditions of the spine and upper & lower extremities as well as pelvic floor rehabilitation in prenatal and postnatal moms. Sarah is a mom of two and helps us at Expecting and Empowered with responding to more of your physical therapy related questions.In this episode both Krystle Howald, co-founder of Expecting and Empowered, and Sarah talk to us about who should see a women's health physical therapist, what a women's health PT does, and they go into details on what your first appointment with a women's health PT will look like. If you've been hesitant to see a women's health PT, this episode helps explain who can benefit from this type of treatment and help you overcome some barriers if that is what is holding you back.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. All three of us feel that every woman deserves to see a women's health physical therapist and by sharing episodes like this one you can help us spread the word!Empower Movement Physical Therapypelvicrehab.comApta.orgFreebie! Questions to Ask Your Ob/Gyn Links & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

If you've ever thought to yourself that feeling sluggish is just how it is now, then this episode is for you. Dr. Corina Dunlap, licensed naturopathic doctor and medicinal researcher, talks with us today about how regulating your hormonal health can pay off in dividends.Dr. Corina is a mom of two and she is on a mission to help women live their healthiest, most abundant life by working to understand their body and how they can heal it. She explains her top recommendations for those women who are trying to conceive, how you can jump start your period if you're trying to conceive your second or third child, and how to tell if that feeling of tiredness is from parenting or if something more is going on.Do you wonder if some of your lifestyle habits are hurting your hormones? Dr. Corina explains how what we eat affects our gut health and metabolism. Overall, she wants you to know that if you are feeling off you can feel better. If you don't feel good it is so worth working on your health. Your efforts will pay off!Follow Dr. Corina on InstagramDr. Corina's Websitebeeyawellness.comLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

I have the pleasure of talking with Katy Joy Wells on the podcast today. She is a declutter expert and is all about giving sustainable tips to live clutter free, even with kids.Katy explains how she got coined with the nickname “Your Declutter Bestie”, whether or not her clients tend to say the clutter gets worse once they become moms, and what the difference between clutter and the expected mess really is.Are you at a point where you feel so overwhelmed that you don't even know where to start when it comes to organizing your house? Katy shares some really easy to follow suggestions on where to begin, how to decide which art projects to keep and which ones to toss, and how putting your kiddo's toys into a rotation can be the best thing you can do.If this episode has inspired you to start decluttering we want to see it! Tag both of us on your Instagram stories; @expectingandempowered and @katyjoywells. Follow Katy on InstagramKaty's YouTubeKaty's Podcast; The Maximized MinimalistLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

If you're heading into labor for the first time, you are heading into the unknown. With this experience we can feel a wide range of emotions including everything from fear to excitement. As a mom of three, nurse, doula, and co-founder of Expecting and Empowered, it is my goal to help you move toward acceptance and preparation versus avoidance when it comes to labor and delivery.We know that our mindset plays a pivotal role in birth. Have you heard of the fear/pain cycle? I  explain what this is and how it can result in more pain. I go through what the most common fears are that women have when it comes to labor and ways to work through them. I remind you that every birth story is meant to be different and to try not to compare yours to others.Making sure your mind is ready for labor and delivery will help to set you up for the birth you're envisioning and desiring. We hope you find this episode so helpful. We would love it if you shared it on your Instagram tagging @expectingandempowered. Remember, you can do this. Your body can do amazing things!Sponsor: The Expecting and Empowered Prepping For Labor + Delivery Course - Enter promo code ‘PODCAST25' at checkout for 25% offLinks & ResourcesLabor Mantras and Fears WorksheetEpisode 38: Pain Management Strategies for Labor with Birth Doula Elizabeth JoyExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Liz Sandoz, a practicing doula, is on the podcast this week! She is a mom of two with a third on the way and has her own podcast; Morning Chava. Liz talks with us about why she loves births so much and why she is passionate about being a part of the birthing experience.The role of a doula can be confusing to some. Liz explains what a doula does in the delivery room and what the difference between a midwife and a doula is. She also talks about how her perspective as a doula has changed since she herself has become a mom.Pain management is something we all have questions around. We often think the only option we have is an epidural. Liz shares other pain management options and talks about her favorite strategies when one of her clients is going into labor.If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag both @expectingandempowered and @esandoz. Our goal is to give you free education on all the options you have during childbirth so the more people that can be exposed to this episode, the better! Follow Liz on InstagramLiz's WebsiteListen to Liz's Podcast; Morning ChavaBirth Doula Interview WorksheetThe Expecting and Empowered Podcast Episode 18: Amber Latsch, CNM, On Why You Might Want a MidwifeLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Exercise in pregnancy - let's talk about it! It can be confusing. What is okay to do and what shouldn't I do? This is the whole reason why we started Expecting and Empowered in the first place. The goal of today's episode is to take the guesswork out of pregnancy exercise.I'm here with my sister, and co-founder, Krystle. She's a physical therapist who also has a pregnancy and postpartum corrective exercise specialist certification. I'm asking her all of the burning questions that you guys submitted about exercising during pregnancy.We cover whether or not it's okay to exercise in the first trimester and what women should know specifically about that time. Asymmetrical movements are a topic that comes up and we discuss whether or not those are safe. Ever wondered how to tell if you're doing too much? We go over the signs to look for to make sure you aren't over doing it.We hope this episode is helpful if you're pregnant or trying to conceive. Don't forget to check out the Expecting and Empowered App which is your complete roadmap for pregnancy workouts. And remember to use the podcast discount code ‘PODCAST25' at checkout.Sponsor: The Expecting and Empowered App - Enter discount code ‘PODCAST25' at checkoutLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

We have Sammie Gollup of @anti.diet.mama on the podcast today. She is a mom of two, a registered dietitian, and her mission is to help people have a better quality of life by improving their nutrition and their relationship with food.A lot of women are actually undereating and might not even know it. Sammie explains why this is hard on our bodies and shares the first step we can take if our body doesn't seem to be sending us proper hunger cues. She shares what she wants moms to focus on in their postpartum journeys and, spoiler alert, it's not weight loss.In today's online world, we see what someone else is doing for their own diet and exercise and might have the urge to implement their strategies into our own lives. Sammie explains why this isn't going to have the same result on every individual and the importance of listening to your own body. Our generation grew up with moms who were always on diets and that had a major impact on our relationship with food. Sammie explains how her course, The Anti-Diet Mama Course, helps women create a better relationship with food, how it enables women to have a more neutral relationship with their bodies, and how it helps moms raise kids who will have a positive relationship with food & exercise.Follow Sammie on InstagramSammie's WebsiteLinks & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram

Krystle is back on the podcast today and we are covering her experience with her second and third C-sections. Krystle shares how her goal with her second birth was to have a VBAC and gets honest about how she felt pressured into having a C-section instead. She shares what tools have helped her the most in dealing with this birth trauma.We ask Krystle questions around how you can set your house up for success prior to having a C-section, what it was like to come home to little ones and not be able pick them up and play with them, and what kinds of things your toddlers can do to help you recover.For Krystle, her third C-section was the best both mentally and physically. She shares what she prioritized in order to make this true. Krystle also explains ways women can help themselves during their healing process, especially if they have diastasis recti or that C-section shelf appearance.Our mission here at Expecting and Empowered has always been to serve C-section mamas as they recover and give them the tools that they need to feel confident in their recovery. That is why we are so proud of our two new C-section products that are out into the world; the Empowering Your C-section Birth + Recovery Course and the Empower Your C-section part inside of our app.You can get 30% off the Expecting and Empowered App or the Empowering Your C-Section Birth + Recovery Course for this entire month by using the code ‘CSECTIONPOD30'. We hope to see you inside the app!Links & ResourcesExpecting and Empowered YouTube ChannelExpecting and Empowered AppExpecting and Empowered WebsiteExpecting and Empowered Instagram