When preparing for birth, many mamas focus on physical preparedness, which makes sense! Putting together a nursery and the perfect registry list is a lot of fun. But labor can be a long, physical task that requires mental perseverance. Surprise guest host and running coach in the Expecting and Empowered app, Abby Green, joins Amy to discuss why preparing your mind is just as important, no matter your birth plan.

Amy shares her experience giving birth unmedicated three times and the types of resources she utilized to prepare mentally. Gathering information from several sources helped her wrap her mind around what that unmedicated birth looked like and found it gave her immense encouragement. As a final preparation before every birth, Amy wrote a letter to herself. Words of affirmation, encouragement, and self-love set the tone for her upcoming labors. Whether a letter, detailed birth plan, or mantras feels like what's right for you, the takeaway is setting aside that time to prepare mentally for the journey ahead of childbirth. Amy also emphasizes that preparing your birth partner is key as well. Your birth partner will feel more equipped mentally and physically to know how to best encourage you and reassure you if they know what to expect during the birthing process!

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!

The Birth Partner 5th Edition…

The Birth Hour Podcast

A few birth story episodes...

E + E Podcast Episode 3: Amy Kiefer’s Empowering Unmedicated Hospital Birth (Baby #1)

E + E Podcast Episode 5: Molly Chesterson’s Positive Planned Induction for Baby #3

E + E Podcast Episode 10: Krystle

And so many more can be found on our website’s podcast catalog!

Expecting and Empowered Labor Positions Freebie

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

Maternal mental health is a critical yet often misunderstood part of the postpartum experience, and this conversation shines light on an important topic many parents may not fully understand: perinatal and postnatal OCD. Amy is joined by Betty Flores, LCSW, PMH-C, and Justine Rae Murray, LCSW—two therapists who specialize in perinatal and postnatal mental health and obsessive-compulsive disorder. Betty and Justine share how their own postpartum experiences led them to pursue additional training in perinatal and postnatal mental health. Both women are passionate about helping parents understand their postpartum experiences, recognize that they are not alone, and access the support they need to feel better.

Betty and Justine break down what OCD is and how it often involves intrusive thoughts or images that feel distressing and repetitive, followed by compulsive behaviors or mental rituals. While many parents experience the occasional intrusive thought and are able to move along with their day, Betty and Justine describe OCD as feeling “stuck” in the stickiness of intrusive thoughts, not able to move past the thought. Many moms feel ashamed or afraid to speak openly about intrusive thoughts, which can delay diagnosis and treatment. Betty and Justine also emphasize an important message: postpartum OCD is treatable with ERP therapy. Help is available, and you don’t need to walk through this alone.

If you have a loved one walking through perinatal or postnatal OCD, Betty and Justine encourage you to seek education, have compassion, and demonstrate patience. Understanding what OCD actually is, and offering a supportive, nonjudgmental presence, can make a powerful difference for someone working through intrusive thoughts and OCD.

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @perinatal_wellness, @gem.utah, 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 Betty and Justine on Instagram

Betty’s Website and TikTok

Justine’s Website

Find a therapist with Postpartum Support International

International OCD Foundation’s Find A Provider

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

This week Amy is solo for a short and encouraging episode focused on one common challenge in motherhood: staying consistent with workouts. As a follow-up to the conversation about finding time to exercise with little kids, this episode is designed to be simple, practical, and motivating for moms navigating busy seasons of life.

Amy shares why consistency in movement matters during motherhood and how this habit will continue lifelong. She encourages listeners to stay goal-oriented by keeping fitness goals realistic, simple, and attainable — especially during demanding seasons. A key theme of the episode is “proof of concept”: showing yourself that you can stay consistent even during tough weeks, whether that’s a sick child, a partner traveling for work, or a packed family schedule. Each small win reinforces confidence and resilience!

Amy also highlights the importance of protecting workouts by supporting your body in other areas of life, including proper hydration, quality sleep, and fueling with nourishing foods. Amy emphasizes that these foundational habits set moms up for more effective and sustainable workouts. She closes with a powerful mindset shift for busy days — instead of crossing workouts off the to-do list, consider letting go of a less critical task like putting away the laundry. In this season of life, movement is essential and deserves to be prioritized! Consistency doesn’t require perfection — just intention, flexibility, and a commitment to caring for your body.

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

In today’s episode, Amy is joined by Sydney, a labor and delivery nurse with over five years of bedside experience and a deep passion for women’s health. As the creator of the platform @Nurse_Sydney and co-host of The Push Pod, Sydney is dedicated to empowering women with evidence-based information so they can feel confident throughout pregnancy, birth, postpartum, and beyond!

This episode dives into the nitty-gritty of birth plans and what expecting moms should actually consider including when creating one. Sydney breaks down the essential elements for identifying your top priorities. And just like your favorite “what’s in my hospital bag” videos, Amy and Sydney discuss what she sees new moms actually use out of their hospital bags! More seriously, Sydney addresses common fears surrounding labor and delivery — from worries about having a bowel movement during delivery to pain management during labor.

Amy and Sydney discuss the importance of being your own advocate, speaking up for your wants and needs during the labor and delivery process. They also touch on the unique mental health challenges faced by women in caregiving professions — such as nurses, teachers, and mothers — and explore how caring for others can make it even more important to intentionally care for oneself. The episode closes with Sydney vulnerably sharing her personal journey with an eating disorder. She reminds listeners that they are not alone if this is something they are navigating. She encourages women to honor and embrace the changes their bodies go through during pregnancy, postpartum, and beyond, and to fuel their bodies with the nourishment they deserve!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @Nurse_Sydney 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 Sydney on Instagram, Tiktok, Youtube, and Facebook

Sydney’s Website

Listen to Sydney’s podcast, The Push Pod

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

While balancing motherhood, work, and daily responsibilities can make prioritizing fitness feel impossible, this episode is a reminder that self-care isn’t selfish — it’s essential. Amy shares honest reflections from her own seasons of motherhood alongside real-life insight from other moms in the Expecting and Empowered community who are finding creative ways to make their health a priority.

This episode focuses on practical tools and mindset shifts to help moms adjust when needed without guilt. Amy discusses why sleep matters just as much as movement, and why skipping an early-morning workout in favor of more rest — and returning to movement later in the day or week — can be a powerful form of self-care. Sometimes the week is just too full! Work, school, sports, and other week night activities fill our calendars in the blink of an eye. Amy suggests becoming a “weekend warrior,” using weekends as an opportunity to work out when extra support from your village is available.

For moms who find getting to the gym to be the biggest barrier, Amy encourages creating a dedicated space at home for at-home workouts. Removing obstacles like commute time or childcare can make consistency more attainable and sustainable. Throughout the episode, Amy emphasizes that there’s no one-size-fits-all approach to fitness in motherhood — the goal is finding what works for this season of life. Whether you have time for a full 45 min, or 10 min here and there, something is better than nothing! Keep that ball rolling and give yourself grace!

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!

Our 5 Best Tips for Getting In Your Workouts As a Busy Mom

5 Tips For Getting Your Workout In

Working Out After Babies: How To Find Time

Fitting Your Workout In With Kids

Occupy Baby During Workouts!

5 Ways Busy Moms Can Prioritize Their Wellness In the New Year

Why "Something Is Better Than Nothing" For Moms Looking To Exercise

How To Find Motivation To Workout After Having Kids

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

In today’s episode, Amy is joined by Dr. Marisa G. Franco, psychologist and friendship expert, for an honest and refreshing conversation about navigating friendships in motherhood. This episode explores why friendship truly matters and why maintaining meaningful connections deserves intentional space through every season of life, even when your day feels full.

Dr. Franco discusses how challenging it can be to both maintain existing friendships and form new ones as a mom. She emphasizes normalizing the quieter seasons that often come with early motherhood, reminding us that distance doesn’t equal disconnection. Whether friendships have gone quiet due to busy schedules, young kids, or long distance, this episode encourages listeners to reach out, reconnect, and trust that strong bonds can withstand natural lulls.

For those hoping to make new friends, Dr. Franco shares practical conversation starters and mindset shifts to help step outside comfort zones and make introductions feel less intimidating. Dr. Franco debunks some interesting common misconceptions about friendship, too. The episode wraps with thoughtful guidance on navigating conflict within friendships, recognizing when repair is possible, and understanding when it may be time to step away.

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @drmarisagfranco 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. Marisa G.Franco on Instagram, Substack, and LinkedIn

Dr. Franco’s Website

Dr. Franco’s book, “Platonic: How The Science of Attachment Can Help You Make - And Keep - Friends”

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.

Fear of tearing is one of the most common concerns women have as they prepare for birth, yet many leave the experience saying, “I wish someone would have told me this sooner.” In this episode, we break down perineal tearing with evidence-based education so you can head into labor feeling informed, prepared, and confident.

We’re joined by Sarah Rubbatt, lead women’s health physical therapist at Empowered Movement and Physical Therapy, who works closely with Krystle and has helped countless women recover from birth-related tearing. Together, they share prevention strategies and postpartum support, emphasizing that knowledge truly is power when it comes to pelvic floor health.

The conversation begins with a clear explanation of what tearing is, why it happens, and why it can occur even in women who are strong and healthy. Sarah and Krystle walk through practical ways to prepare during pregnancy, including breath work, learning to relax the pelvic floor, and perineal massage.

The episode also covers supportive strategies during labor that may help reduce tearing, such as warm compresses, changing pushing positions, and avoiding unnecessary strain. For those who do experience tearing, Sarah explains postpartum healing, scar tissue expectations, and medical options if pain persists.

Finally, they discuss when to seek outside support and remind listeners to trust their intuition. The message is clear: healing is always possible, and every mother deserves to feel supported in her body.

If you enjoyed this episode, please share it to your Instagram stories and tag us @expectingandempowered. Knowledge is power, and we’re here to support you on your childbirth journey.

Book Your Online Wellness Session with Sarah: https://app.acuityscheduling.com/schedule/955cea81/appointment/39793520/calendar/6222275?appointmentTypeIds[]=39793520

Freebie on How to Do a Perineal Massage: https://expectingandempowered.myflodesk.com/pp06gv2whm

Listen to E+E Podcast Episode 47: How To Prep Your Pelvic Floor For Labor + Delivery: https://www.expectingandempowered.com/blog/e-e-podcast-episode-47-how-to-prep-your-pelvic-floor-for-labor-and-delivery

Listen to E+E Podcast Episode 99: You Don’t Have to Labor or Birth on Your Back!: https://www.expectingandempowered.com/blog/e-e-podcast-episode99-you-dont-have-to-labor-or-birth-on-your-back-smwpt

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

As we are celebrating the holiday season here at the Expecting and Empowered Podcast community, we are revisiting one our most popular episodes ever! Mackenzie from @mackenzie.on.motherhood was on this episode to talk about all things labor and delivery and answers our questions on what the role of a labor and delivery nurse is, the sometimes controversial subject of Pitocin, and what cervical checks are and why they’re performed. Whether you’re expecting your first baby, or a seasoned mama, this episode is full of incredible information you’ll want to revisit, or hear for the first time. We hope you all have a wonderful end to your 2025, and we can’t wait to bring you even more amazing pregnancy, birth, and postpartum interviews and information in 2026!

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 motherhood journey!

Follow Mackenzie on Instagram

Mackenzie’s Website

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout

Expecting and Empowered Website

Expecting and Empowered Instagram

This episode was brought to you by the Pivot Ball Change Network.