20-35 Minutes. 4 Days a Week. Follow Along Workouts. Self-Paced Program.
If you’re like most women I’ve worked with, chances are:
You feel overwhelmed, lost, and defeated by the conflicting information about pregnancy exercise
You struggle to stay consistent and find movement that supports your changing body
You’re unclear on how to properly prepare for the physical demands of labor, delivery, and postpartum
You waste 30+ minutes searching for online “pregnancy-friendly” workouts that are either too easy or too hard
You’re anxious about how your body will feel through pregnancy and postpartum
You desperately want to have an active, healthy pregnancy and be able to go on that hike or lift your toddler at 30 weeks pregnant
If you’ve been wishing for a solution that can take away the worry and guesswork around exercising in pregnancy so you can start getting consistent, feeling stronger, and (gasp) enjoy this season more… you’ve found it!
For the past 5 years I’ve worked with women who come to me confused, overwhelmed and paralyzed by all the misleading advice they receive around exercising in pregnancy. They lean on their medical provider but are often met with outdated or vague advice which then leads to a google rabbit hole… and well, we know how that goes.
Top it off with pregnancy symptoms of fatigue and nausea… and there is no exercise happenin’.
After working with MANY women in their pregnancy (and having been through it 3x myself), I’ve seen the same recurring issues and struggles. So I created a framework to help you take away the guesswork, get consistent, and find enjoyable movement that supports the changes of pregnancy.
In the Empowered Pregnancy program, I guide you through my 3B methodology to ensure the movement you’re doing is not only safe, but supports your changing body in each phase of pregnancy. Workouts are quick, requiring minimal equipment, and all follow-along videos so you can just press play without having to think about what to do or waste time searching through a massive on-demand library. PLUS, the program is entirely self-paced so you have the freedom and flexibility to move through it as you can.
You’ll finally be able to build strength and get consistent without depleting your (already limited) energy. Yes, you can let out that sigh of relief now!
Too often, I see women making these mistakes (confession, I made them too)…
❌ Winging it with random YouTube or online workouts
❌ Modifying pre-pregnancy workouts with supposedly “safe” modifications
❌ Not having a strategy to support the changes of pregnancy, birth and beyond
❌ Avoiding lifting weights or doing core work because you’re nervous and playing it safe
Most other fitness programs have longer workouts that require a gym, trainers that don’t specialize in prenatal exercise and don’t know what you need, workouts that are either too hard or too easy for you, and no structure to guide you as your body grows and changes.
Taking care of your body intentionally in this season of life is important. Not just for you, but for your little one. And it shouldn’t be SO. DANG. HARD.
Inside Empowered Pregnancy, we do things different.
2 Options to Join!
What’s Inside:
Expert Designed Workout Plan for weeks 5-40 of pregnancy so you know exactly what to do and when (aka no wasted time searching and scrolling)
60+ Efficient Follow-Along Workouts (all 12-35 minutes) so you just have to press play and do the workout along with me as I motivate you and cue safe form
Balanced Weekly Schedule with 4 workouts each week based on my 4 Pillars of Fitness — strength, core/pelvic floor, mobility, and cardio conditioning - so your body is getting exactly what it needs to thrive
Built-In Modifications within each video so you can tailor all movements to your fitness and energy level, and you never leave a workout feeling wiped out or unchallenged
Prenatal Education Hub with 14+ bite-sized modules to ensure you know how to keep your exercise routine safe, supportive, and effective
Easy to Use App for access to your workouts anywhere, anytime
Self-Paced Structure so you have the freedom and flexibility to go at your own pace without having to worry about extra calls, feeling behind or keeping up with a group
Lifetime Access to all program content and materials (including future updates)
You’ll progress through my 3B Methodology:
BASE - You’ll establish consistency and a solid base of strength with foundational movements and education that helps you feel safe and reassured.
BUILD - This is where the challenge of the workouts increase slightly with more functional movements and increased core/pelvic floor work. You will build both strength and endurance in this phase.
BIRTH PREP - In this final stretch, we maintain strength while gradually adding more mobility, pelvic floor relaxing, and birth prep interval training to prepare for the athletic event of labor.
Throughout the Program, You Will…
✔️ Finally get consistent with exercise AND have peace of mind that your baby is safe.
✔️ Have more energy and strength for day to day life.
✔️ Prevent and combat common pregnancy pains so you can stay comfortable.
✔️ Prepare your body for a smoother birth and postpartum recovery.
✔️ Save precious time and energy you used to spend scrolling for workouts and exercises.
✔️ Actually start to ENJOY your pregnancy more... yes, it’s possible!
Hey mama! I’m Nicole!
A mama of 2 little boys and a (soon-to-be) little girl. I am the founder of Strong Mama Wellness, a fitness professional with 12+ years of experience and education, and specialize in pregnancy and postpartum.
But, despite my fitness background, I struggled (HARD) with my first pregnancy. Just like you, and many of my clients, I felt overwhelmed by what type of exercise I should and shouldn’t be doing for the safety of my baby. I went from being someone who exercised 4-5 times a week, to exercising 0-2 times per week. I just felt BLAH. And, when I consulted my doctor (at the time) for information on how to exercise I received the standard vague advice of “don’t life anything over 25lb” and “just walk or do yoga.” This just didn’t seem right… and google and Pinterest weren’t much help either (obvi).
I searched for, and found, a credible certification program for pre/postnatal fitness. My goal was to educate myself and just GET through this pregnancy without losing all my strength and feeling like complete crap. When I applied it all to my own body and pregnancy, I started to feel more confident, gain consistency back, and feel strong in my body, even as it was changing. I learned so much information that is typically not shared with women that could really HELP them feel better, support their body, and have a healthy baby. This eventually led me to creating Strong Mama Wellness, working with hundreds of women and starting the Strong Mama Podcast.
I truly believe I “fell into” this work for a reason and I’m so passionate about helping women have a strong, healthy pregnancy and motherhood journey!
What Other Mamas Are Saying About Empowered Pregnancy!
Gain Strength, Consistency and Peace of Mind
Empowered Pregnancy is FOR YOU if…
You’re self-accountable and thrive on a plan without needing external influence to stay motivated
You consider yourself an intermediate level exerciser (or advanced) and have a base understanding of movement
You’re done second guessing exercise and are ready for a clear plan that you enjoy
You’re ready to feel strong in your body and learn to safely strength train in pregnancy
You want to do what’s in your power for a smoother pregnancy, birth and postpartum
Empowered Pregnancy is NOT FOR YOU if…
You need a high level of accountability (1-1 check-ins) to follow through
You’re completely new to exercise and strength training
You have complications or limitations that would require a more customized plan
You prefer gym based workouts with machines and barbells
Get Started in 3 Easy Steps!
STEP 1 - Purchase Empowered Pregnancy program of choice (2 length options)
STEP 2 - Download the Strong Mama Wellness Training App When prompted and Access Your Program (in the ‘my content’ tab)
STEP 3 - Get Started! Find your week of pregnancy and get started on the workouts and recommended education modules
This program is entirely self-paced, so you have a balanced structure, along with plenty of flexibility for life, kids, and those lovely pregnancy symptoms.
Answering Your FAQs
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We keep equipment minimal to make this as accessible as possible.
Dumbbells (light, medium, and an optional heavy set for you)
Resistance bands (mini loop and long handle)
Bench (can sub a chair)
Birth/stability ball recommended
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They are designed for home, being full length follow along videos. But you’re also welcome to access them from a gym setting as well.
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Each workout has a full length follow along video where I perform the workout right along-side you (in my 3rd pregnancy). Each workout also has a list of exercises below if you prefer to go at your own pace.
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YES. I highly recommend it. The ‘BASE’ phase of the program is designed to build your foundation of strength and consistency.
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Intermediate exercisers or those who have experience with strength training in the past will thrive in this program the most.
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For the lifetime of the program. It’s entirely self-paced meaning you can start when you’re ready, even if you’re purchasing this before you’re pregnant.
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There are 14+ short education trainings to increase your knowledge and keep your movements safe. You’ll learn exercise warning signs, how to connect to your core and pelvic floor, nutrition habits, strength training best practices, modifications by trimester, and more!
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The full plan gives you workouts and education for weeks 5-40 of pregnancy.
The 2nd/3rd Trimester Plan gives you workouts and education for weeks 14-40 of pregnancy.
It’s important to remember that you will have lifetime access to whichever you choose to purchase! So, if you plan to have a future pregnancy, the full plan would be more beneficial.
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Workouts range from 12-35 minutes with the majority being around 30 minutes in length (warmup and cooldown included).
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Absolutely! It’s never too early to start creating consistent exercise habits that support the needs of pregnancy. Plus, you have lifetime access and can continue the program when you get pregnant.
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I want you to be completely satisfied with your purchase! Should you determine the program is not a good fit for you, you will have 2 weeks from the date of purchase to request a full refund and your access will be removed. You can reach out to me at nicole@strongmamawellnessco.com.
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The great part of this being a self-paced program is that you cannot “fall behind".” If you miss a few days/weeks, just jump right back into your week of pregnancy and don’t worry about making up any missed workouts.
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This program blends together education with smart, intentional exercise designed for the needs of pregnancy. It offers you structure so you don’t have to second guess what to do or when while also instilling the right amount of flexibility so you never feel behind.
Modification and progressions are built in to every workout so you can tailor the level of challenge to your fitness and energy level. You’ll find the workouts fun, short, and effective so you can actually stay engaged with the program.
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We follow my four pillars of prenatal fitness, including strength, core/pelvic floor, mobility, and cardio conditioning. For most of the program our weekly schedule includes 3 strength workouts, 1 core/pelvic floor workout, and 1 cardio conditioning workout. Mobility is infused into warmups and cooldowns.
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Empowered Pregnancy is broken into short training blocks. Every 3 weeks you’ll receive a set of workouts and sample schedule to follow. Those workouts will be repeated 2-3 times (at most) prior to moving on to the next training block. This allows for familiarity and also growth.
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Send me an email: nicole@strongmamawellnessco.com