CLICK PLAY TO LEARN HOW TO STRENGTH TRAIN AND LEVERAGE YOUR PELVIC FLOOR THROUGHOUT PREGNANCY:

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Here’s what to expect from this episode:

Have you ever been told that you shouldn’t strength train during pregnancy? Or heard people talk about the pelvic floor, but you’re not really sure what to do with that information? Today’s guests, Krystle and Amy from Expecting and Empowered, are here to share their combined expertise. 

In today’s episode, we discussed the benefits of strength training during pregnancy, the pelvic floor, how to work with it throughout pregnancy for a smoother birth and recovery postpartum, how to address pregnancy pains throughout the body, lots about Kegels, whether or not it’s okay to start strength training for the first time during pregnancy, and so much more. 

We are debunking myths and sharing so much valuable information. So dive into this episode, and you’ll wish you had known this information sooner!

Meet Krystle and Amy: 

Krystle Howald and Amy Kiefer are the sister duo behind Expecting and Empowered, a pregnancy and postpartum fitness company aimed at helping women navigate this challenging time with safe and efficient workouts. They have use their combined expertise and credentials to educate women on Instagram, as well as developing an at home workout app to meet women exactly where they are in their motherhood journey. Krystle is a practicing Women’s Health Physical Therapist and Certified Pregnancy and Postpartum Corrective Exercise Specialist, and Amy is a Registered Nurse, Doula and Personal Trainer. Together, they’ve helped thousands of women to avoid the common aches and pains associated with pregnancy, and empowered women across the globe to heal safely postpartum from both vaginal and cesarean births.

Topics covered on strength training and pelvic floor:

• How many strength training sessions you should aim for per week 
• The benefits of pelvic floor strength for smoother delivery and postpartum recovery
• Why you need both strength and relaxation in pelvic floor exercises
• Why the talk test is a more reliable exertion measure during pregnancy workout
• The importance of feet-to-hip combo and mid-back area in your workouts to support the growing physical changes in pregnancy
• How often to be doing Kegels in different trimesters of pregnancy and how to incorporate them into your days
• Where you can get started with strength training if you’ve never done it before

Resources Mentioned:

• Save 20% on the Expecting and Empowered app using code WELLNESS20
• Register for my FREE Training, 3 Steps to Sustainable Weight Loss Without Sacrificing A Life Well Lived
• Want to lose fat, fix your metabolism and tone your body for a lifetime without sacrificing the foods you love? Sign up to my transformative 8 week course, The Macro Body Method
• Ready to reach your body transformation goals the right way without restriction, sacrifice, or even dieting? Apply for my 4 month coaching program, The Macro Accelerator 
• Want to take the guesswork out of your nutrition and get a professionally tailored macro count to start transforming your body to look and feel your best? Grab your Custom Macro Assessment

Connect with Krystle and Amy:

• Visit their website 
• Follow them on Instagram @expectingandempowered
• Listen to their podcast, Expecting and Empowered

Connect with Dani:

• Have any questions for me? Reach out to me here
• Connect with me on Instagram @mindinmymacros

Related Episodes:

• Episode 37: SURPRISE… I’m Pregnant!! How We Found Out, The First trimester and More!
• Episode 19: The Truth About Fertility and Preconception with WeNatal
• Episode 3: From Small to Strong: Evolving Health Through Strength Training with Sadie Rigby

More about Mindin’ My Wellness:

The Mindin’ My Wellness podcast is for busy, motivated and health-empowered women who are ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL their best, without sacrificing a life well-lived. Each week, your host Dani Marenburg and her guests will share top tips on all things macros, movement, mindset and everything in between. You’ll learn simple, effective and sustainable tips you can take away from each episode and implement in your daily life to look and feel like the best version of you.

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