As seen in
WHAT’S INCLUDED?
6 week fitness Programme.
JOIN TODAY
£45 ONE OFF payment
4 NEW on-demand workouts each week. Meet your trainers
Bonus videos: Pilates, Barre, Yoga, Boxing & Dance.
Expert Nutritional Guidance and Live Q&A with a top Dietitian.
Supportive WhatsApp group that truly understands motherhood.
Personal check-ins and a video call with Nicole at the start.
Knee and wrist-friendly exercise options.
Weekly payment options available.
Feel Like You Again For Only £45
Secure your spot today
Download the easy to use Power of Mum app to access all the workouts from your phone.
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.
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:
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.
2nd June 2025
9th June 2025
21st July 2025
28th July 2025
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
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!
“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.”