Designed by a mum, for mums.
The mum-friendly fitness routine that sticks.
Join now
As seen in
The Mum-Friendly
Fitness Routine
That Sticks.
Introducing The Power of Mum:
A flexible 6-week programme that makes fitness achievable for busy mums. Get fit on your terms with quick, 20-30 minute, easy-to-follow workouts.
Designed by a mum, for mums.
WHAT’S INCLUDED?
Your Complete Fitness Package.
Full access for only
£9 per week!
4 NEW on-demand workouts each week.
Bonus videos: Pilates, Barre, Yoga, Boxing & Dance.
Live Q&A with top dietitian.
Supportive WhatsApp group that truly understands motherhood.
Personal check-ins and a video call with Nicole at the start.
FREE bonus weeks at the end—because life happens!
Knee and wrist-friendly exercise options.
Weekly payment options available.
Feel Like You Again For Only £54 For The 6 Weeks. You Deserve To Feel Your Best!
Secure your spot today
Programme Start Dates
Mark Your Calendar.
The programme runs every 7 weeks. Pencil in these dates and get ready to join a supportive community of mums just like you.
6th January 2025
24th February 2025
14th April 2025
2nd June 2025
7-Day
totally free
trial!
Don’t Wait!
Try a week for FREE today and see how easy it is to fit the ‘Power of Mum’ workouts into your busy life.
Expert Nutritional Guidance
Sustainable Habits, Not Diets.
Have all your nutrition questions answered by top dietitian
Nichola Ludlam-Raine. Each programme kicks off with a Q&A focused on sustainable habits—no restrictions, no calorie counting. Plus, you can access hundreds of easy, nutritious recipes on the Power of Mum app!
Sign up today
Nicole
Founder & Head Trainer
Hi, I’m Nicole! A qualified personal trainer and post-natal fitness specialist. But that’s not all—I’m also a mum, too.
I’ve felt the exhaustion, the overwhelm and the struggle to find time for myself.
I created this programme to help mums like you feel strong, confident, and in control again without choosing between fitness and family.
My workouts will keep your core and glutes on fire in fun new ways so you never get bored.
New to lifting weights? No worries. I guide you through every exercise, completing every rep with you. You’ll love it! All you have to do is press play—I’ll sort the rest. Consider me your personal cheerleader. I can't wait to support you and see you regain your sparkle.
Nicole
Eloise
Katie
Nichola
Eloise
Pilates & Barre
Hi, I’m Eloise. I have a background in dance, having spent most of my youth on stage before qualifying as a Pilates and Barre instructor.
I love that I have been named ‘The Muscle Assassin’ by the Power of Mum ladies. My workouts will challenge you but are fun and achievable. I live in Cornwall, so as often as I can, I film the workouts for you on the beach. I am passionate about encouraging everyone to find cathartic release through expressive motion and vocalisation to restore balance and cultivate fearless energy.
So, lean into what your body needs with my Barre, Pilates or signature FAWE class designed to release negative energy and reconnect with yourself.
Nicole
Eloise
Katie
Nichola
Katie
Yoga
Hi, I’m Katie. I have been teaching and studying various different styles of yoga for over 10 years.
I first discovered yoga in my teens at a time when I was struggling with my mental health. I became instantly drawn to the way this practice improved my mood and made me feel at home in my body. Now as a mum, yoga continues to be such a useful tool for me to navigate the sometimes difficult and relentless challenges of parenting.
Even just 10 minutes (loads of these in the bonus videos on the app) can be a powerful reset, a way of bringing calm and stretching out those aches and pains. I can’t wait to share my workouts with you so that this magic can impact your life the way it has mine.
Nicole
Eloise
Katie
Nichola
Nichola
REgistered Dietitian
Hi, I’m Nichola. I have worked clinically as a dietitian for over 15 years.
I kick off each programme by answering all your questions and providing sustainable nutritionist tips to help support you.
My aim isn’t for you to drastically overhaul your diet in one go. Instead, it’s to encourage you to pause and reflect on your current diet and make sustainable swaps and simple changes to improve your health not only for now but for the future, too. It’s not about diets—it’s about a way of life.
Nicole
Eloise
Katie
Nichola
Fitness at your fingertips
No Time For The Gym? No Problem.
With the Power of Mum app, you can access workouts anytime, anywhere! These classes fit into your busy life, require minimal equipment, and are designed for all fitness levels. All you need is a mat and a pair of dumbbells (start with 5 kg!).
Whether your goal is building strength, shedding fat, boosting energy, or strengthening your core, this program is designed for mums at every stage—from postpartum to menopause.
Download the app and sign up today:
Press
Power Of Mum
In The Press.
As a much loved personal trainer and a seasoned post natal exercise specialist, it’s a little wonder that Nicole is often asked to share her expert insights on health and fitness in the press. We are also so proud that Power of Mum has also been featured in many publications and the impact it is having on women around the world.
You’ll often read about them in esteemed publications like, Women’s Fitness Magazine,The Telegragh, Healthline, Marie Claire and Stylist.
Have a press opportunity for Nicole?
nicolechapmanfitness@gmail.com
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
“It Has Been Transformational,
Both Physically And Mentally.”
“When I signed up to do Nicole Chapman’s Power of Mum programme, I didn’t realise it would involve strength training, but it has been transformational, both physically and mentally. I’m moving better, and my muscles, my niggly shoulder and knees, don’t hurt any more. I’m not as out of breath doing day-to-day activities, I feel healthier, leaner, stronger than I have done in many years. And I know I’ll go into the menopause in a few years time on the front foot.
There are so many options with strength training – it’s not just lifting a dumbbell up and down – and it’s that variety that keeps it fresh and motivating. It’s made me fall back in love with exercise and it’s transformed my life.”
“High Intensity Doesn’t Have To Mean High Impact, It Just Means Working At Your Maximum Effort With Shorter Rest Periods.”
‘I’m a big fan of ten-minute workouts, they’re short enough for most fitness levels yet allow you to push yourself at a higher intensity knowing it’s over quickly,’ personal trainer Nicole Chapman, creator of Power of Mum fitness programme, tells WH.
‘High intensity doesn’t have to mean high impact, it just means working at your maximum effort with shorter rest periods.’
“A Standalone Plank Isn’t All It’s Cracked Up To Be In Terms Of Building Core Strength.”
“And holding a plank for minutes on end is totally unnecessary. You’re far better off challenging your core in a different way by making the move more dynamic – think shoulder taps, plank jacks and hip dips.” – Nicole Chapman, personal trainer
“The World’s Greatest Stretch Is A Fabulous
Pre-Workout Stretch Combining Dynamic Stretching And Mobility.”
– Says personal trainer and pre-and-post natal specialist Nicole Chapman.
“By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.”
2024 Fitness Trends: Top Workouts To Try This Year.
‘In 2024, we are going to see a rise in functional fitness in our home workouts – think CrossFit- and Hyrox-style workouts featuring the big lifts and movement patterns like squats, deadlifts, pushing and pulling – that improve functional strength in everyday life,’ says Nicole Chapman, founder of the Power of Mum fitness programme which has already been updated to include favourite formats such as AMRAP, aka As Many Rounds As Possible, to reflect the trend.
‘Lifting heavier at home while following online community workouts is a forecast trend I am excited for!’
“How Many Calories You Need To Eat Is Highly Individual And Will Depend On Many Factors, From Your Age And Gender, To How Intensely You Train.”
“That said, 4,000 calories a day could be considered extreme.Four thousand calories for the average person is a lot and unless it’s combined with the right training you will be in a pretty large calorie surplus and more likely to store it as fat,” warns personal trainer Nicole Chapman.
“The Bit I Like Is A Whatsapp Support Group Where Members Keep Each Other Motivated.”
“Power of Mum - tried and tested by sun editor - Jane Atkinson
PERSONAL trainer Nicole Chapman is the founder of the Power of Mum programme. She specialises in pre- and post-natal fitness but I found it great for women in general.”
“It’s Not Just Newborns That Are A Barrier When It Comes To Mums Working Out, Though.”
“As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman.
“You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”
“How Much Do I Need To Workout To See Results? You Asked, We Answered.”
“There really is no set amount or formula for how much we need to workout, I’m afraid,” says personal trainer Nicole Chapman. “As you might expect, it all depends on your goals, lifestyle and time available. If you are training for a particular event you may need to build up training frequency and length to help reach your goal. But if you are simply looking to maintain a healthy active lifestyle, then whatever you can fit in that doesn’t cause extra stress, overwhelm or negatively impact your health is advised.”
FAQs
All you need is a pair of dumbbells. We recommend a set of 5kg dumbbells for beginners.
Don’t worry—I understand curveballs may get in the way, which is why you have two extra weeks at the end of each programme for FREE to catch up.
This programme is nothing like the toxic fads and quick fixes you’ve encountered before. We’re all about making small, sustainable changes that feel empowering, flexible, and fun. It’s a lifestyle change! Plus, you’ll receive constant support throughout to keep you accountable and high on motivation.
This programme is designed with all fitness levels in mind, and we promise you won’t get left behind. You’ve got this! Just press play!
Nope! In fact, strict is a word we’d happily chuck in the bin. With expert advice and support, you’ll be encouraged to make small, sustainable habit changes that feel good – no calorie counting or hunger pains here!
