Comprehensive Guide to Empowered Pregnancy Fitness and Wellness
The Empowered Pregnancy Fitness Program is a self-paced program designed to help you have an active, healthy pregnancy. If you’re like most women I’ve worked with, chances are you feel overwhelmed, lost, and defeated by the conflicting information about pregnancy exercise. You struggle to stay consistent and find movement that supports your changing body, and you’re unclear on how to properly prepare for the physical demands of labor, delivery, and postpartum.
The Empowered Pregnancy Program Structure
In the Empowered Pregnancy program, I guide you through my 3B methodology to ensure the movement you’re doing is not only safe, but supports your changing body in each phase of pregnancy. The program follows a balanced weekly schedule with 4 workouts each week based on my 4 Pillars of Fitness — strength, core/pelvic floor, mobility, and cardio conditioning.
- 20-35 Minutes per session.
- 4 Days a Week.
- Follow Along Workouts so you can just press play.
- Self-Paced Program providing freedom and flexibility.
Inside Empowered Pregnancy, you will find an expert designed workout plan for weeks 5-40 of pregnancy so you know exactly what to do and when. You’ll finally be able to build strength and get consistent without depleting your (already limited) energy. You’ll progress through my 3B Methodology: BASE, where you’ll establish consistency and a solid base of strength with foundational movements and education, and BUILD.
Common Mistakes in Pregnancy Fitness
Too often, I see women making these mistakes:
- Winging it with random YouTube or online workouts.
- Modifying pre-pregnancy workouts with supposedly “safe” modifications.
- Not having a strategy to support the changes of pregnancy, birth and beyond.
- Avoiding lifting weights or doing core work because you’re nervous and playing it safe.
Exploring the Pregnant Goddess: Yoga and Lifestyle Training
This training is about learning tools & options for pregnancy & birth. All are welcome who wish to learn more about pregnancy, lifestyle, and birth tools for a healthier more connected pregnancy. There are many benefits to maintaining or even starting a yoga practice during pregnancy and because of this, many pregnant people turn to yoga during this special time. This course will give you the tools and the confidence to be able to offer yoga options to women in a safe and supportive way.
What is included in the Training:
- Prenatal Anatomy & Body Changes.
- Yoga Asanas for Pregnancy, Safety, Prop Usage & Contraindications.
- Pranayama for Pregnancy & Labor.
- Yoga Nidra, Mantra, and outside the box birthing tools.
- Aromatherapy & Herbal Considerations.
Program Features Overview
| Feature | Details |
| Workout Duration | 20-35 Minutes |
| Frequency | 4 Days a Week |
| Content | 60+ Efficient Follow-Along Workouts |
| Methodology | 3B Methodology (Base, Build) |
| Education | 14+ bite-sized modules in the Prenatal Education Hub |
| Certification | Continuing education certificate available upon request (15 YA CE Hours) |
Expert Support for Your Journey
For the past 5 years I’ve worked with women who come to me confused, overwhelmed and paralyzed by all the misleading advice they receive around exercising in pregnancy. Whether you are a yoga teacher, a body worker, or just looking to explore, you can expect to learn from experts how to hold space for women in pregnancy. You can learn the physical and emotional components often experienced in pregnancy and postpartum, including anatomy and physiology basics.
About the Directors
Jennifer Langsdale MS | C-IAYT | Clinical Holistic Aromatherapist | Yoga Therapist is a 20 Year Yoga & Wellness Professional. Christine Cassella is a MS, Homebirth Midwife, Herbalist, Doula & Birth Educator. Together, they provide tools to ensure you know how to keep your exercise routine safe, supportive, and effective.