Empower Pregnancy Plan
Keeping you and baby strong, safe and healthy throughout all trimesters
Hi, Iβm Charlie and welcome to the Empower Pregnancy Plan!
As soon as I found out I was pregnant in January 2023 and saw the BFP (big fat positive) I was inspired to create a fitness plan that would help women feel empowered and motivated throughout their pregnancy. As someone who was already very active, it was really important for me be able to continue to feel strong and energised throughout my pregnancy journey.
My goal is to not only inspire other soon-to-be mummas, but also myself on my journey throughout pregnancy and towards motherhood! The special thing about this plan is that I will be with you every step of the way, leading you through safe and effective workouts that will leave you feeling energised, capable, and inspired. We will move through each trimester together, so you will be mirroring my exact stage of pregnancy! Along with the recommended weekly workouts, the physio approved e-book is bursting with information to help guide you through many of the changes you might experience throughout pregnancy. I'm so excited to share this incredible journey with you all. See you on the mat! Charlie xox
Welcome to the EPP!
Educational video on Pelvic Floor and 360 Breathing
What can I expect from the Empower Pregnancy Plan?
The EPP is an exercise and educational plan to lead you and baby safely through each trimester, During the first trimester, you'll be able to dip in and out of the suggested shorter workouts as you please (since most new mums arenβt feeling their best!). From trimester 2 onwards, you'll be mirroring me, a pre & post natal fitness expert, in my exact week of pregnancy whilst following a carefully curated weekly plan.
The virtual on demand workouts are grouped into four week, or monthly, blocks. There are six classes to complete during the week which consist of 20-40 minutes of Strength, Sculpt Cardio and Prenatal Yoga, providing you with the recommended 150 minutes of moderate physical activity per week. The sessions are crafted to provide your body, mind, and growing baby with effective and safe exercises that will leave you feeling strong, inspired and motivated.
The e-book and the educational videos from our specialist womenβs and pelvic health physiotherapist, Katy Megson, have lots of information, including advice on abdominal separation, exercise modifications, and nutritional guidance. I wrote the ebook to help other soon-to-be mums navigate through what can be a complicated time! I hope it provides you with some direction and reassurance.
Client Love
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Amy
βI have absolutely LOVED the Empower Pregnancy Plan! Coming from a Crossfit & strength training background, Iβve found a lot of pregnancy workout programmes didnβt quite hit the spot for me. What I love about Charlieβs sessions is that I still feel like Iβm challenging my body and getting a good sweat on, but Iβm reassured knowing that everything Iβm doing is safe for pregnancy. Iβm now 35 weeks and still thoroughly enjoying the sessions. Thank you so much Charlie - youβve really helped to keep movement safe and enjoyable throughout!β
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Emily
βSigning up to Charlieβs Empower Pregnancy Plan has been a brilliant way for me to ensure I stay active throughout my pregnancy. The EPP guide is a really helpful and informative resource, and itβs great to have access to whole range of workouts tailored to each stage of your pregnancy. Charlieβs classes are really easy to follow with clear instructions and she always provides options for each exercise depending on your fitness/ capability. Thank you for providing me with a safe way to continue to exercise - now at week 35 and not stopping yet!β
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Lexi
βWhat an incredible resource the Empower Pregnancy Plan has been. I wish I had had access to this in my first pregnancy but so glad Iβve been able to use it in my second! Iβve loved having a resource where I can follow Charlie as she goes through the exact same stages of pregnancy and workouts are tailored to specific stages. Itβs meant Iβve kept far more active and remained strong and mobile throughout. Canβt recommend this resource enough.β
How to get started
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Sign up today!
Start your free trial today and get started right away. Upon registration youβll be asked to complete a health waiver and sign a liability form to make sure you and baby are safe and ready to move.
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Download the physio approved e-book and join the community!
The e-book is bursting with educational information which we highly recommend you read before starting the programme. Weβd also love for you to join our community of mums via our Whatsapp group, Facebook group, and our live classes!
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Begin your workouts!
Itβs time to start moving. Every four weeks you and Charlie will progress to the next stage of workouts where you will begin to feel stronger and more empowered as you get close to bringing a beautiful human into the world!
Classes to expect
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Strength and resistance training is where we build the foundation for all functional movement. It is supportive, whilst also challenging. Class is broken into EMOM, AMRAP and Tabata rounds and there is a heavy focus on breath control. Medium to heavy weights recommended!
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In Sculpt Cardio every major muscle group is targeted. Expect good energy, bespoke playlists, lengthening and sculpting whilst also low impact cardio on the joints. Leave on a complete endorphin high of moving to the power of music! Light weights and resistance band recommended.
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Join Julie for a beautiful Vinyasa practice of basic mobility, dynamic stretching and meditation. You'll leave feeling the muscle building benefits of improved balance and flexibility and you and baby will feel calm and refreshed by the end of it!
Meet our Experts
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Charlie Finnigan
Founder of SWC, Nike Trainer and creator of the Empower Pregnancy and Postnatal Plans (@sweat_with_charlie)
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Katy Megson
Specialist Womenβs and Pelvic Health Physiotherapist and EPP Pilates Instructor (@katymegsphysio)
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Lucy Derrick
Founder of Settled Sleep and a qualified Infant Sleep Coach, specialising in children aged 0 β 3 years (@settled_sleep)
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Feola McCandlish
Experienced paediatric first aid trainer and mum of two (@daisyfirstaidguildford_horsham)
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Jenny Fielding
Pelvic Health Physiotherapist and mum of three who specialises in Women's Health (@jennyfielding.physio)
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Lexie Leven
Postnatal Doula, mindful breastfeeding practitioner and mum of two (@lexielevendoula)
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Katherine Whitby
Paediatric Nurse, Health Visitor and Maternal Wellbeing Practitioner (@babystepsx)
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Jo Wallace
Family photographer based in Farnham, Surrey, offering outdoor & studio sessions from maternity to newborn to older children (@joanna_wallace_photo)
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Victoria Fitter
Founder of Nestled in Nurture, Holistic Massage Therapist, Reflexologist and mum of two, specialising in pregnancy and postnatal care @nestledinnurture
Trimester 1
Perfect for conception to weeks 13 or if you are trying to conceive.
Safe expert-led classes in full body strength, HIIT to the beat and mobility
Suggested prenatal approved classes to dip in and out of, all filmed during Charlieβs first trimester. Classes are short, perfect for when youβre not feeling your best!
Weekly Zoom classes
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Expert educational videos from pelvic floor physiotherapists, newborn sleep consultants and more and 10% off all our expertsβ services!
Pregnancy nutritional advice
Online community forum (Whatsapp & Facebook groups)
Trimester 2
Perfect for weeks 14-27
Safe expert-led classes in full body, upper and core strength, sculpt cardio and prenatal yoga. Mirror Charlie & Julieβs exact stage in their pregnancy!
6 x prenatal yoga classes (30-40mins)
12 x prenatal strength & sculpt cardio classes (20-30 mins)
Weekly Zoom classes
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Expert educational videos from pelvic floor physiotherapists, newborn sleep consultants and more and 10% off all our expertsβ services!
Pregnancy nutritional advice
Online community forums (Whatsapp & Facebook groups)
Trimester 3
Perfect for weeks 28 to birth
Safe expert-led classes in full body, upper and core strength, sculpt cardio and prenatal yoga. Mirror Charlie & Julieβs exact stage in their pregnancy!
6 x prenatal yoga classes (30-40mins)
12 x prenatal strength & sculpt cardio classes (20-30 mins)
Weekly Zoom classes
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Expert educational videos from pelvic floor physiotherapists, newborn sleep consultants and more and 10% off all our expertsβ services!
Pregnancy nutritional advice
Online community forum (Whatsapp & Facebook groups)
Frequently Asked Questions
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Absolutely! If you were not particularly active before pregnancy, this is a perfect time to start gradually (providing you feel well enough). Labour is called labour for a reason - it is exhausting and demanding, so now would be a perfect time to begin your journey to a stronger you!
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Providing proper attention has been paid to health and safety and exercises are adapted accordingly, there have been no identifiable risks associated with exercise during pregnancy. Naturally, you may be nervous to begin an exercise programme, however together we will learn to overcome these barriers and move forward in a positive and safe way!
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No. Trimester one is different in that the classes are shorter, and less personalised. The reason for this is that during trimester one we often donβt know we are pregnant until around half way through, and sometimes we donβt feel well enough (fatigue / nausea) to exercise, hence the βdip in and outβ, more relaxed vibe.
Trimesters two and three are very carefully curated so that you are mirroring Charlie and Julieβs exact stage of pregnancy. Six new classes will drop per month, for a total of 18 over the course of each trimester. You will aim to complete each class before moving onto the next βblockβ.
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Yes! The beauty of this programme is that you will be mirroring Charlie and Julie in their stage of pregnancy, so depending on what week / month youβre in, youβll be guided towards the most suitable classes.
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Weβd recommend having a selection of weights from light, medium to heavy, along with a yoga block and resistance band if you have one. The beauty about at home workouts is that we can get creative, so donβt panic if you donβt have the right equipment. A backpack filled with books usually does the trick!
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Once logged into your portal, head to the 'Resources' tab and just download the e-book. Happy reading!
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Yes! If you want to βtry before you buyβ there is a 14 day free trial which is great to get an idea of how the programme works. You will automatically be enrolled into a membership if the trial is not cancelled before the end of the 14 days.
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Head over to your widget (make sure youβre logged in) to cancel your membership. Weβll be sad to see you go, but understand if this programme isnβt right for you! Please reach out to charlie@sweatwithcharlie.com if you have any questions!