Expecting and Empowered 4+

Pregnancy/postpartum workouts

Expecting and Empowered LLC

    • 4.9 • 401 Ratings
    • Free
    • Offers In-App Purchases


Expecting and Empowered exists to support you every step of the way along your motherhood journey. Created with the professional expertise of a physical therapist and a personal trainer, Expecting and Empowered has safe and effective workouts to take the guesswork out of your fitness routine. Whether you're trying to conceive, pregnant, or postpartum - we have programs for you!

Terms of use: https://www.expectingandempowered.com/app-terms-of-use
Privacy Policy: https://www.expectingandempowered.com/app-privacy-policy

From our signature products the Pregnancy or Postpartum Fitness Guide, Return to Running Program, Elevated + Empowered Strength Training, Core Series, and more this app will provide your one-stop shop for everything related to fitness in motherhood. Workouts can be done at home or in the gym.

Plus, we provide the education to empower your pregnancy and postpartum experience and have created a supportive community of women like you to connect and inspire you.

Let’s do this, mama!


-Pregnancy Workout Guide
-Postpartum Workout Guide
-Elevated + Empowered Advanced Postpartum Workout Guide
-Ready to Run Postpartum Testing
-Return to Running Program
-A la carte Beginning, Intermediate, and Advanced Runs
-Core Strengthening Series
-Ability to Schedule Workouts


-The app offers a community feature- where women that are going through what you’re going through can connect, support, and encourage each other.

-If you’ll be without wifi, you can pre-download the classes that you’re planning to take.


Amy Kiefer is a registered nurse, doula, and personal trainer. Along with her co-founder and sister Krystle Howald who is a physical therapist, they offer educational posts that will help you navigate through pregnancy and postpartum. Whether you have a question about round ligament pain or about if working out will impact your milk supply- they have the answers in this section.

What’s New

Version 1.4.6

- Fix bug where resume workout popup keeps appearing
- Added app update notice popup

Ratings and Reviews

4.9 out of 5
401 Ratings

401 Ratings

spacekasexx ,

BIG fan!

I really love this app. I started following E + E on Instagram in my first trimester and found their content so helpful! I was hesitant to buy their PDF versions of the program because of the price point and the fact that the pregnancy workouts and postpartum guide were sold separately. As I came up on my second trimester, I found it harder to get effective workouts in that were accommodating to my changing body and found myself much less motivated. As soon as I saw that they launched an app I knew I had to try it, and I’m so happy I did! I’m currently completing the third trimester workout program and will switch to postpartum once baby comes. I really feel like I’m getting a great workout in while staying safe and not overdoing it. What I love about the app is that you can start exactly where you are (I started at 28 weeks) and not feel like you’re wasting money on workouts from earlier in your pregnancy that you missed and won’t do.

Like all new apps, there are definitely some minor glitches and room for improvement, but I think the app is 100% worth the money for a year subscription. I’m really grateful to have legit and safe content to help guide me through the rest of my pregnancy and postpartum! The women behind this app clearly know what they are doing in terms of fitness and healing!

Developer Response ,

Thank you for your honest feedback - we will continue to work on the little glitches so thank you for sticking with us :)

We are so happy to hear you are enjoying your pregnancy workouts and wish you a safe and healthy remainder of your pregnancy!

TAW620 ,

You won’t regret it!

Started with E&E during my first pregnancy before there was an app. Downloaded the app and subscribed as soon as it was available last year. The app has made it so much easier to do the workouts. Love the new circuit format as well. It feels like I get more done in less time. It’s perfect for busy mommas. You can pause your workouts, if you have to come back later to finish they make it super easy to start back up where you left off. The app offers everything. Workouts for pregnancy, postpartum, c-sections, running, yoga, core & more! And they are always working on new things to add. The workouts are designed for each phase of motherhood to easily accommodate where you are at physically. I love that I can trust that I am not doing damage to my body because of Krystle and Amy’s educational backgrounds. These ladies truly put so much time, effort and research into everything they put out in order to help us mommas heal properly and to prevent damage to our bodies. I was able to have two unmedicated births so far and am planning on doing the same with my third. I fully attribute that to the E&E workouts I’ve done during and after pregnancy. It’s 100% worth the investment in yourself!

Luttrull91 ,

Strong as a Mother

I started following E & E pre pregnancy on Instagram. I then purchased my first guide in third trimester. Boy do I wish I had purchased the guide sooner. I struggled through pregnancy with SPD pain and sciatica. Expecting and Empowered kept me moving and continued to help support my postpartum recovery with the C-section guide. When I saw the app release I knew I had to have it. This app has it all and I love the addition of Elevated & Empowered. I have completed this and am currently working my way through the running and core classes. What I love is how simple the app is to use and how all inclusive it is. As more programs are added the users get direct access no additional fees. I love that I am ready to start at the first trimester guide and work my way through when the time comes. I feel confident in my postpartum journey and future pregnancies with Expecting and Empowered at my side. Even more so with the convenience of the app.
One thing that I would love to see available, ability to add what weight is being used for exercises. Especially if going back through a program again such as the Expecting & Empowered to compare.

App Privacy

The developer, Expecting and Empowered LLC, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

  • Health & Fitness
  • Contact Info

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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