The EMP is completely online and includes over 400 pregnancy and postnatal workouts and expert interviews.

Our workout styles include strength, pilates, barre, cardio, yoga and guided meditations.

Our Subscription based memberships include 

• Pregnancy week by week programs 

• Weekly programs for Pregnancy Pelvic Girdle and Pubic Bone Pain

• Pregnancy week by week programs 

• C-Section Recovery

• Prolapse Safe Week by Week Programs

• Pregnancy Core and Pelvic Floor
• Postnatal Core and Pelvic Floor 
• Q+A with our team of experts 

PLUS

1. Our Yearly Membership includes bonus access to 
2. Postnatal Return to Running 
3. Recipes to Nourish 
4. Free Essentials Equipment Pack for Aus Residents

Absolutely! The Empowered Motherhood Program is designed to support all fitness levels, from beginners to advanced athletes.

The research is clear that just 15 minutes of moderate intensity exercise per day can help to reduce rates of common pregnancy complications by 25%. 

• 9 minutes of moderate-intensity exercise reduces your chance of experiencing preeclampsia by 25%. 
• 13 minutes of moderate-intensity exercise reduces your chance of experiencing gestational hypertension by 25% 
• 19 minutes of moderate-intensity exercise reduces your chance of experiencing symptoms of prenatal depression by 25%

Our physio-led workouts help you start safely and build strength gradually throughout your pregnancy.

The Empowered Motherhood Program is different because it’s physio-led, evidence-based, and designed specifically for each stage of pregnancy and postpartum. Unlike generic fitness programs, EMP combines safe, trimester-specific workouts with expert education and pelvic floor support. You’ll get week-by-week guidance from women’s health physiotherapists, helping you move with confidence, manage symptoms, and prepare your body for birth and recovery.

According to the latest research and the updated RANZCOG guidelines, most pregnant women should aim for:

Either 150–300 minutes of moderate-intensity exercise per week
or 75–150 minutes of vigorous-intensity exercise per week
or a combination of both.

Moderate-intensity means you can still hold a conversation while exercising (e.g., brisk walking, swimming), while vigorous-intensity means you may need to pause for breath (e.g., interval training, strength training).

Recent research confirms that high-intensity resistance and interval training are safe during pregnancy for healthy individuals with uncomplicated pregnancies—especially if you were already doing this type of exercise pre-pregnancy. These workouts can be beneficial for cardiovascular health, strength, and mental wellbeing when appropriately modified.

Key recommendations include:

• Include aerobic, strength, and pelvic floor training across your week.

• Avoid exercises that risk falls, trauma, or overheating.

• Always listen to your body and consult your healthcare provider—especially if you're new to exercise or have pregnancy complications.

The Empowered Motherhood Program is designed around these updated guidelines, offering trimester-specific, physio-led workouts to help you safely meet your movement goals—no matter your starting point.

Yes! The EMP we have 3 specific postnatal week by week programs that are designed to be started from birth. 

Each of our postnatal programs progress you through 5 Levels of postnatal exercise, from early postnatal rehabilitation to advanced fitness and return to running.

Our 3 main programs include: 

• General Postnatal Week by Week 
• C-SectionWeek by Week 
• Prolapse Safe Week by Week 

These programs are already included in your EMP membership. 

Our Empowered Birth Preparation Program is a stand alone program that is not included in the EMP, but which can be added to your EMP membership at a discounted rate. 

It combines the latest research with physio-led birth preparation classes and expert education for an informed and empowered birth.

The program is 10 modules long and includes 

• Creating an Informed Birth 
• Understanding Labour and the Physiology of Birth
• Understanding the Pelvic Floor and How to Protect It
• How to prepare your Pelvic Floor for Birth
• Understanding Pain
• Prepare your Body for birth
• Prepare your Mind for birth 
• Empower your Birthing Partner 
• Putting it all together - Birth Plans and Roadmaps
• Expert Education

We recommend starting the Birth Preparation program from around 30-32 weeks gestation. 

Most of our workouts are designed to be done with our EMP Essentials equipment which includes a 

• Pilates Ball 
• Resistance Band 

Other recommended equipment includes 

• A Birthing Ball / Fit Ball (for both birth preparation and pregnancy) 
• A set of Dumbells between 2-4KG  

Yes! For our elite athletes, cross fit athletes, we have advanced pregnancy workouts to keep you feeling strong and motivated throughout your pregnancy.

During pregnancy, your body undergoes significant changes—including shifts in hormone levels, joint laxity, and altered balance—that require modifications to traditional exercise. Pregnancy-safe workouts are carefully designed to accommodate these changes, reducing the risk of injury while supporting your strength, flexibility, and cardiovascular health.

For women who are already highly active or engaged in advanced fitness like CrossFit, strength training, or endurance sports, research suggests that continuing exercise—when done with appropriate modifications and medical guidance—is generally safe and beneficial. Studies indicate that with proper supervision, advanced fitness can help maintain cardiovascular fitness, muscular strength, and mental well-being throughout pregnancy. However, it’s essential to adjust intensity, avoid high-risk activities (like heavy lifting without support or exercises with a high fall risk), and listen closely to your body’s signals.

The Empowered Motherhood Program provides physio-led, evidence-based workouts tailored to each trimester, ensuring that your workouts adapted safely for pregnancy. This approach helps protect your pelvic floor and core, maintain joint stability, and prepare your body for labor and postpartum recovery—all while keeping you feeling strong and confident.

The best pregnancy exercises are those that support your changing body safely and effectively. These include pelvic floor exercises, pregnancy-safe strength training, Pilates, mobility work, walking, and birth preparation movements. In the EMP, all workouts are designed by women’s health physiotherapists and tailored to your trimester, helping you stay strong, reduce pain, and prepare for birth and recovery with confidence.

Yep! We believe that everyone deserves an empowered motherhood. You can give your friends and family the gift of the EMP with an EMP Gift-Voucher.

The EMP is designed to be started from birth (or as soon as you have had a catheter removed).

Being a mother is an incredibly physically demanding role, and we want to help support you for this from the very start.

Our gentle physio-led rehab will help you to optimise your body's natural healing processes in the first 12 weeks after birth.

From there, you will progress onto advanced postnatal fitness, which will help you heal abdominal separation, return to running and impact safely, and create a strong and confident postpartum.

The EMP has 3 specific postnatal week-by-week programs.

Our 3 main programs include: 

• General Postnatal Week by Week 
• C-SectionWeek by Week 
• Prolapse Safe Week by Week 

Each of our postnatal programs progress you through 5 Levels of postnatal exercise, from early postnatal rehabilitation to advanced fitness and return to running.

We know what it's like to feel broken by your birthing experience. We are here to tell you, you are not broken, and that healing is possible with the right support, guidance and patience. 

If you have experienced birth trauma, we are sorry that your birth didn't go as planned. Our expert-led interviews and resources will provide you with the support and guidance you need to start your healing journey. 

If you have experienced physical complications from your birth such as prolapse, OASI, avulsion or gave birth with the assistance of forceps or ventouse, we recommend following our Prolapse Safe week by week program to support your postnatal recovery.

You'll be guided through safe, gentle movement in the early weeks, with a focus on pelvic floor reactivation, core recovery, and full-body strength, progressing at your pace. The program also includes education to help you understand your symptoms and when to seek additional support from a pelvic health physio.

EMP is here to help you feel safe, informed, and supported—no matter what your recovery looks like.

No, the EMP is much more than just pelvic floor and core workouts.

While core and pelvic floor recovery are a foundational part of the program—especially postnatally—EMP offers a complete, physio-designed approach to pregnancy and postpartum. This includes:

• 8 Levels of strength, cardio, pilates, and yoga workouts - all combined in a graded and progressive week by week program. 

• Birth and recovery education led by women’s health physiotherapists

• Specialised programs for things like back pain, prolapse, incontinence and abdominal separation. 

• A gradual return-to-running pathway

• Mental wellbeing including yoga and mediations. 

• Expert interviews and education with a wholistic team of perinatal specialists. 

EMP is designed to support your whole body—and your whole motherhood experience.

Most of our workouts are designed to be done with our EMP Essentials equipment, which includes a 

• Pilates Ball 
• Resistance Band 

Other recommended equipment includes 

• A set of Dumbbells between 2-4KG  

The earliest we recommend returning to running after birth is around 12 weeks postpartum, however, you may benefit by waiting a little longer to build your strength, stability and core control. 

Your readiness to return to running will also depend on a number of factors which we cover in our return to running program. 

The latest research and guidelines recommend that before returning to running, you should have:

• Good pelvic floor and core function

• No symptoms like leaking, heaviness, or pain

• Adequate strength and control through key movements (e.g. single-leg exercises, squats, walking without discomfort)

• A gradual build-up through low-impact strength and cardio training

The Empowered Motherhood Return to Running Program is designed to help you meet these milestones. It provides a step-by-step pathway from early postnatal recovery to high-impact movement—so you can return to running safely, confidently, and feeling strong.

Yes—absolutely. Even if you're no longer in the early postnatal phase, the Empowered Motherhood Program can still be incredibly beneficial.

Many women continue to experience issues like pelvic floor weakness, core dysfunction, or ongoing symptoms (e.g. leaking, heaviness, or abdominal separation) well beyond the first year after birth. EMP helps you:

• Rebuild core and pelvic floor strength, even years after birth

• Return to higher-impact exercise safely and with confidence

• Address common issues like incontinence, prolapse symptoms, or back pain

• Improve strength, mobility, and fitness through physio-designed workouts

It’s never too late to reconnect with your body—and EMP is here to support you, no matter how long it's been since birth.