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THE PREGNANCY GUIDE

A DIGITAL FITNESS GUIDE for EACH TRIMESTER

ABOUT THE GUIDEWHAT YOU’LL NEEDwhat to expectReviews   

 
 
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The Expecting and Empowered
Complete Set of Pregnancy Guides

Safe and structured workouts for mamas from the week of a positive pregnancy test through week 40, affectionately known as Eviction Notice Week. The pregnancy guide is designed with proper modifications to every workout throughout the entire pregnancy to keep both mama-to-be and baby safe. In addition to a 3x weekly resistance training exercise schedule, the guide includes pregnancy specific flexibility and pelvic floor exercises. The combination will help a mama-to-be lessen or avoid the impact of common postpartum issues including: urine leakage, organ prolapse, mid-back nursing pain, prevention and/or minimizing enlargement of diastasis recti gap, inability to return to activities that she loved pre-pregnancy. *Many women hear their friends or family members normalizing pregnancy and postpartum issues such as, “I pee when I sneeze, because #babies” but those issues are not normal. 

 
 
 

WHAT YOU'LL NEED

 

our picks for your fit Pregnancy 

Expecting and Empowered requires minimal equipment. We made SURE you could complete these workouts at home. You'll need dumbbells (we suggest a light and heavy set), a resistance band, a circle bands (light and heavy), and a floor mat. We're linking our favorite picks from Amazon, but you can ONLY purchase Expecting and Empowered on this website! 

 
 

DUMBBELLS

We recommend a light and heavy set of dumbbells to complete the guide! The definition of light and heavy depends on your current level of strength, for most light (5 or 8 pounds) and heavy (10-15 pounds+). 

 

Resistance Bands

A set of 3 resistance bands is ideal for the Expecting and Empowered workouts. Easily tie a knot in the band to place it in the doorway or consider a door anchor

 

Circle Bands

This is a great set that gives you 4 different resistance options. 

 

FLOOR MAT

We both love the Lululemon mats and HAVE to recommend them! Any mat would work, but we like the thickness and non-slip qualities of this one!

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WHAT TO EXPECT 

Three days per week of guided exercise including photos to show you exactly what to do.

 
 
 
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DAY 1

Flexibility, pelvic floor exercise, and an upper body workout.

DAY 2

Flexibility, pelvic floor exercise, and a lower body workout.

DAY 3

Flexibility, pelvic floor exercise, and a circuit workout.

Workouts progress every two weeks, therefore you will repeat each week once. For example: Weeks 8 & 9 instruct you to do the same Day 1, Day 2 and Day 3, and Weeks 10 & 11 have new guided exercises.

Each guide includes an appendices with specific details on how to perform each exercise.

 
 

PAIN RELIEF

Pregnancy does NOT have to be uncomfortable! Our guide was designed with relief and comfort in mind. Let us help you avoid the common pregnancy aches and pains.

 
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Yes, it’s safe

Keeping you and your baby safe is OUR #1 priority. Expecting and Empowered workouts are safe and the proper modifications are made as you and your baby grow.

 
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more energy

Exercise is a great way to find the extra energy you desperately need during pregnancy. Let exercise be your natural boost in both energy and mood!

OUR CLIENTS ARE SAYING…

 
 
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READY TO GET STARTED?

 GREAT, BECAUSE WE'RE EXCITED TO EMPOWER YOUR PREGNANCY!