Personal Training

Our trainers are very creative in using what you already have or making do with minimal equipment if needed. Your trainer will always ask what you have on-hand and make use of that first before recommending any additional items. If you do not have anything, we typically recommend these resistance bands (or something similar) and door anchor. Other than that, your trainer can use traditional household objects. In short, we can be flexible so no need to stress about equipment.

During pregnancy, the sooner you can start the better (provided you have clearance from your doctor).  Remember, we view prenatal training like preparing for a major athletic event, so the more preparation you have, the better (yes even before pregnancy is great!). That said, you can begin with us at ANY time. Whether you are 10 weeks or 30 weeks along, you will certainly get value. If you’re toward the end of your pregnancy, we can focus your consultation more on childbirth preparation and postpartum recovery education, so you will still get plenty of value at any stage.

You can begin working with one of our trainers as soon as you have clearance from your doctor to exercise. This comes at the postpartum check-up, which typically happens 4-6 weeks after a vaginal birth, and about 8 weeks after a C-section. After getting clearance, the sooner you can begin with one of our trainers, the better, because we will ensure you approach your recovery in the safest and most effective manner.

That said, it is never too late to start! Many women begin several months or years postpartum because they are still dealing with issues like Diastasis Recti and Pelvic Floor Dysfunction. Our trainers specialize in this and can therefore help you at ANY point along your postpartum recovery – no matter how long it’s been since your delivery.

YES. Proper Core recovery is a huge part of what we focus on. PROnatal has a 3-stage Core Recovery Protocol that forms the foundation of our postpartum training. This protocol restores proper core activation and gradually builds strength from the inside out. It is also highly effective in helping you recover from Diastasis Recti, a C-section delivery, and mild pelvic floor issues. Your trainer will assess you and determine if your condition warrants a necessary referral to a qualified women’s health physical therapist.

Both our Personal Training and Self-Guided Programs follow our Performance Training Approach. However, each caters to different needs. Here are a few factors to help you decide which option fits you best.

• Customization: While the self-guided programs do provide guidance on how to regress or progress movements, you will always get the greatest customization from a personal trainer. The first session with your trainer is a consultation where your trainer takes you through an assessment to design a training program specific to your body’s needs. Throughout your experience, your trainer will constantly measure your progress and adapt your program based on where you’re at. So, Online Training may be a better option for you if you have specific injuries or conditions, or if you are more athletic and desire a more advanced program.
• Coaching: Our self-guided programs provide specific guidance on how to do movements, as well as mistakes to avoid. However, you do not have an expert watching you do the movements and correcting your form like you do with Online Training. Our trainers are very good at helping you understand how to master proper movement mechanics — even in an online setting. So, if you know this is an area where you may need extra help, then perhaps working with a trainer might be most beneficial for you.
• Accountability: Our self-guided programs do provide some degree of accountability. You select the days you want to workout and you get a reminder when you have workouts scheduled (then you log your workout when you complete it and the system keeps track of your progress). However, there is nothing like the accountability of having that paid session scheduled with your trainer, and someone coaching you through the entire workout. So, think through the degree of accountability you may (or may not) need to be successful.
• Support: Our self-guided programs include weekly education and resources to help support you in several aspects of your prenatal or postpartum journey. While our Online Training does not have this weekly education component, you do have constant access to your trainer for questions and your trainer can also help in connecting you with the specific resources you need (physical therapists, lactation consultants, childbirth educators, etc).
• Budget: Our Online Training is more expensive because of the degree of customization and hands-on coaching you receive with it.

So, take all the above factors into account to make the decision that’s best for you. If you are not sure, try scheduling a consultation with one of our Personal Trainers. These sessions are $99 for 60 minutes, and will help you get a feel for what working with a trainer could be like. Even if you do not continue, you can learn A LOT in just this one session.

We understand that working with a personal trainer is very much like dating. Finding the right fit is so important! After meeting with your trainer, if you want to continue, but don’t feel your trainer is a good match, please reach out to us at personaltraining@pronatalfitness.com and we will personally recommend a different trainer based on your needs and preferences.