The Expecting and Empowered Podcast

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 Instagram Elisabeth’s Website Listen to Elisabeth’s Podcast Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Instagram Ashton’s Website Ashton’s Favorite Enneagram Test Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 & Resources Expecting and Empowered App - Enter code 'BREATHE' at checkout Breathing Freebie Mouth Breathing Tape Expecting and Empowered Website Expecting 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 Instagram Tasha’s Website Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Instagram Follow Dr. Ahurina on Facebook Dr. Ashurina’s Website Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Instagram Dr. Emily’s Website Sex After Baby Workshop - enter code ‘HALFOFF’ for 50% off Anatomy of Desire Workshop - enter code ‘HALFOFF’ for 50% off Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Instagram Shanna’s Website Shanna’s Podcast Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Recti Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting 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 Podcast Follow Dr. Nicole on Instagram Dr. Nicole’s Website Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting and Empowered Instagram Expecting 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 Instagram Listen to the HERself Podcast Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting and Empowered Instagram Expecting 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 Instagram Dr. Anjuli’s Website Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting and Empowered Instagram Expecting 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 Motherhood Prepping Your Pelvic Floor Freebie Blog Post: Best Tips For Pushing During Labor: Open Glottis + Positions Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout Expecting and Empowered Pregnancy Program Expecting and Empowered Postpartum Program Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Instagram Follow Liesel on TikTok Liesel’s Website Liesel’s Podcast Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting and Empowered Instagram Expecting 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 & Resources Freebie: Exercises to Minimize Tearing Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Instagram Erica’s Podcast; The Momwell Podcast Erica’s Website Sponsor: Expecting and Empowered App - enter ‘PODCAST25’ at checkout for 25% off. Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Instagram Sophia’s Podcast Ovulation Unlocked Course Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Therapy pelvicrehab.com Apta.org Freebie! Questions to Ask Your Ob/Gyn Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Instagram Dr. Corina’s Website beeyawellness.com Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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 Instagram Katy’s YouTube Katy’s Podcast; The Maximized Minimalist Links & Resources Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting 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% off Links & Resources Labor Mantras and Fears Worksheet Episode 38: Pain Management Strategies for Labor with Birth Doula Elizabeth Joy Expecting and Empowered YouTube Channel Expecting and Empowered App Expecting and Empowered Website Expecting and Empowered Instagram