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.