Empower Pregnancy Plan
Keeping you and baby strong, safe and healthy throughout all trimesters
Hi, I’m 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 aren’t 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 women’s 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.
How to get started
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Sign up today!
Start your free trial today and get started right away. Upon registration you’ll 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 ebook is bursting with educational information which we highly recommend you read before starting the programme. We’d also love for you to join our community of mums via our online forum, Facebook group, and our live classes!
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Begin your workouts!
It’s time to start moving. Every 4 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, and creator of the Empower Pregnancy Plan, Charlie has been in the fitness industry for over 10+ years, has represented Team England in 2 World Lacrosse Championships and is NASM-CPT Personal Trainer Qualified, with a specialism in Pre & Post Natal Exercise. She is passionate about helping women build strength for the demands of everyday life and motherhood, whilst helping them feel more confident and empowered in the process!
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Katy Megson
Specialist women’s and pelvic health physiotherapist. Katy treats individuals with pelvic floor muscle dysfunction and supports women throughout their childbearing years when suffering incontinence, pelvic organ prolapse, pelvic girdle pain and breastfeeding related clogged ducts. Katy has a particular interest in postpartum pelvic floor and abdominal wall rehabilitation and is passionate about supporting women in their safe return to activity post pregnancy. She worked in both the NHS and private practice in London before relocating to join the JD Evolve team in Hong Kong in 2021 .
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Julie Gardner
Certified 200 hour yoga teacher, with prenatal training and a qualification in Mindfulness and Meditation, Julie is a former DI athlete and coach with a long history of focus on the mental side of sport and life. With this being her first pregnancy, she is excited to be focusing on prenatal specifics in her own practice, as well as her class offerings.
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 Charlie’s first trimester. Classes are short, perfect for when you’re not feeling your best!
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Pregnancy nutritional advice
Online community forum
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 & Julie’s exact stage in their pregnancy!
6 x prenatal yoga classes (30-40mins)
12 x prenatal strength & sculpt cardio classes (20-30 mins)
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Pregnancy nutritional advice
Online community forum
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 & Julie’s exact stage in their pregnancy!
6 x prenatal yoga classes (30-40mins)
12 x prenatal strength & sculpt cardio classes (20-30 mins)
Educational e-book including exercise modifications, DR & pelvic floor and benefits of exercise during pregnancy
Pregnancy nutritional advice
Online community forum
Client Love
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Amy
“I have absolutely LOVED the Empower Pregnancy Plan! Coming from a Crossfit & strength training background, I’ve found a lot of pregnancy workout programmes didn’t quite hit the spot for me. What I love about Charlie’s sessions is that I still feel like I’m challenging my body and getting a good sweat on, but I’m reassured knowing that everything I’m doing is safe for pregnancy. I’m now 35 weeks and still thoroughly enjoying the sessions. Thank you so much Charlie - you’ve really helped to keep movement safe and enjoyable throughout!”
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Emily
“Signing up to Charlie’s 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 it’s great to have access to whole range of workouts tailored to each stage of your pregnancy. Charlie’s 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!”
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Lexi
“What an incredible resource the Empower Pregnancy Plan has been. I wish I had had access to this in my first pregnancy but so glad I’ve been able to use it in my second! I’ve 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. It’s meant I’ve kept far more active and remained strong and mobile throughout. Can’t recommend this resource enough.”
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 1 is different in that the classes are shorter, and less personalised. The reason for this is that during Tri 1 we often don’t know we are pregnant until around half way through, and sometimes we don’t feel well enough (fatigue / nausea) to exercise, hence the ‘dip in and out’, more relaxed vibe.
Trimesters 2 & 3 are very carefully curated so that you are mirroring Charlie and Julie’s exact stage of pregnancy. 6 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 ‘block’.
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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 you’re in, you’ll be guided towards the most suitable classes.
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We’d 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 don’t panic if you don’t have the right equipment. A backpack filled with books usually does the trick!
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Yes! If you want to ‘try before you buy’ there is a free trial which is great to get an idea of how the programme works. You will automatically be enrolled into a monthly membership at a cost of £35 if the trial is not cancelled before the end of the 7 days
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Head over to your widget (make sure you’re logged in) to cancel your membership. We’ll be sad to see you go, but understand if this programme isn’t right for you!