Prenatal Workout Programs

Unlike other workouts you may find online, you will receive a complete training program that is customized for you based on your stage when starting.

The training program that you will go through was developed by carefully analyzing the specific stresses placed on the body throughout pregnancy, childbirth, and the postpartum period — and developing a training protocol to progressively prepare the body to manage those challenges, and recover from them most effectively. It is the same framework taught to thousands of health & fitness professionals across the globe through the ProNatal Fitness Pre & Postnatal Fitness Specialist Certification.

Your workouts are self-guided (vs. a follow-along class). The app will guide you through your workout — showing you a video demo of each exercise and how many reps to do. All workouts can be done in 30 – 45 minutes (or less).

Workouts are strength-focused, as this is the most important thing to focus on to prepare your body for the stresses ahead. However, all programs include cardio as well (this comes a bit later in the program after you’ve established a solid foundation) through our proprietary LIIT™ protocol (Labor Intensity Interval Training).

The only equipment you’ll need are simple resistance bands (or something similar), a door anchor, and the occasional household item.

If you are working on a hard surface, you may want a mat or towel as well. These items are not included in your program purchase.

We partnered with Registered Dietitian, and ProNatal Advisory Board Member, Madison Milmeister, to create the following resources included in this program. You will find these in the “resources” section of your app and will also receive them via email.

• Pregnancy Weight Gain & Nutrition Guidance: Includes basic weight gain & caloric guidance, but focuses primarily on helping you optimize the nutritional value of the foods you eat with detailed macronutrient guidance.
• Supplementation Guidance: Pregnancy is a time of increased nutrient demands. Understand the nutrients needed, and why, and how to select the right supplement for you.
• Pregnancy Plate Recommendations & Sample Meals and Snacks: Understand optimal macronutrient proportions for both earlier and later gestation. Get sample meal and snack ideas to help you meet these proportions.
• Tips to Reduce Nausea & Constipation: All the fun pregnancy side effects! While you may not be able to completely eliminate them, there are some things you can do to mitigate them. Get separate guides for both nausea and constipation with information as to why they are common during pregnancy and evidence-based strategies to help you mitigate them.
• Pregnancy “Risky” Foods: Separate fact from fiction when it comes to this topic with clear, evidence-based information and practical guidance to help you make the best decisions for your body.

We partnered with Birthsmarter — the experts in all things childbirth — to create the following resources included in this program. You will find these in the “resources” section of your app and will also receive them via email.

• Building Your Ultimate Birth Team Guide: Your medical provider will have a significant impact on your pregnancy and birth — shaping how you feel about your body and your baby, and determining much of your labor and delivery experience. This comprehensive guide will provide you with a framework and questions for selecting a provider that aligns with your needs, preferences, and values. It also helps you understand the role a doula can play and guides you in how to go about selecting one.
• Childbirth Overview & Success Factors: This guide helps you understand what actually happens during labor because the more you understand, the less overwhelming this topic will feel. It also covers 5 factors that influence success (that are within your control). You’ll see some of the strategies discussed here included in your training program.
• Childbirth Education Programs Overview: You’ll get basic information on different types of childbirth educational programs so you can find one that best meets your needs and values.

We don’t offer trimester-based programs because the way we would train you in your second trimester (for example) would look quite different if you were just starting your training versus if had been training with us since your first trimester.

That’s why all our prenatal programs are based on your stage when starting. Select the one that’s right for you based on how far along you are, and you’ll be guided through a safe & effective training program for the duration of your pregnancy.

Yes. At the beginning of your program, you’ll receive guidance on how to find the right intensity to work at for your body and how to dial up or down any of the movements so that you’re working at the intensity that’s right for you.

You’ll also receive a Pelvic Pain Modifications Guide, which offers guidance on how to modify your workouts if you happen to be dealing with any type of pelvic girdle pain (SI Joint Pain, SPD, etc.), which can be common during pregnancy.

Absolutely. All our programs come with a 14-day money-back guarantee. If you are not satisfied for any reason, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.

For life! All programs are one-time purchases with lifetime access. Start, stop, or restart them whenever you want — or use them for a future pregnancy.😊