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Personal Training

Achieve Your Personal Best on Your Prenatal or Postpartum Journey

Pregnancy, childbirth, and the postpartum period place very specific, high-stress demands on your body – comparable to that of a major athletic event. But we don’t often approach training for them in the same manner, which could increase the risk of pains or injuries. Our PROnatal Trainers are here to help you change that. Utilizing our evidence-based Performance Training Approach, your trainer will analyze your movements and design and coach you through a customized program to help you successfully manage the increased stress placed on your body, and recover from it most effectively – perhaps emerging even stronger than you were prior to pregnancy. Book your virtual consultation below (you’ll begin by selecting your trainer), or visit our in-person training page for live session rates and availability.

60-Minute Virtual Consultation

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Looking for in-person? Visit our In-Person Training page.

Our Approach

Your training journey begins with a 60-minute virtual consultation, which gives you an opportunity to meet your trainer and refine what you want to accomplish. In addition, your trainer will assess your current movement habits (sharing your strengths and opportunity areas), teach you essential core techniques, answer any training questions you have, and give you a little “homework” to reinforce the new skills you learned. Even if you do not continue training afterward, you will still gain incredible value from this one session alone. To get started, click below to select your trainer and book your consult.

60-Minute Virtual Consultation


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Packages & Pricing

If you choose to move forward after your consultation, you can purchase a package based on how often you want to train. Your trainer will design a customized program for you based on the insights gathered from your form and your consultation, and coach you through every session — ensuring you perform movements properly and sometimes giving you homework to work on. Throughout the experience, your trainer will be your partner – monitoring your progress, updating your program, sending you resources and education, answering your questions, and supporting you every step of the way to achieve your personal best.

View Packages & Pricing

I discovered PROnatal when I was suffering from sacroiliac joint pain in my second trimester. I wasn’t sure what to expect from virtual training, but the value I gained far exceeded my expectations! My trainer brought extraordinary expertise and heart into our work together. Not only did I solve my SI joint pain, but I grew even stronger than I was BEFORE my pregnancy! My trainer also helped me feel more informed and empowered about the pregnancy and labor experience. I felt so much more prepared going into labor, and it paid off. Now, as I enter the postpartum period, I feel I have a much better base to begin my recovery. Overall, I gained enormous value from our training sessions – far beyond solving my SI joint pain. I am so grateful I discovered PROnatal and would recommend them to anyone who is expecting or postpartum.

Natasha M, First-Time Mom

When I started working with my trainer after the birth of my second child, I had a large abdominal separation (diastasis recti). Now my abs feel like the strongest part of my body and I'm back to lifting weights and doing all the things I used to love doing.

Jenny W., mom to newborn and 5-year old

Even though I had a larger baby, I was able to push through successfully (literally) with no epidural! I am fully convinced that the training I received from PROnatal Fitness played a big role in helping me through this. I’m sure things would have been different had I not been as physically prepared.

R.V, Mom to a 3 year-old and newborn

I started working with my trainer after the birth of my son, and already feel stronger and healthier now than I did before I was pregnant! Best trainer I have EVER worked with.

Jamie M. First-time mom

Thanks to the work I did with my PROnatal trainer, I was able to push out my 9lb. 6oz baby girl relatively quickly. I also now have the upper body strength to carry around my newborn AND my 30lb toddler.

Michal D. mom to newborn and toddler

I have been committed to working out throughout my life – regularly taking barre and spin classes – but since working with my trainer during my pregnancy and postpartum recovery for baby #2, I can honestly say that my stomach and posture have never looked this good – even after 2 kids!

Randi S, mom to a 2 year old and 5 month old

I know that the work I did with my trainer during pregnancy is a key reason I’ve enjoyed a rapid recovery after giving birth – even after an unplanned C-section. I am moving around pain-free, I’m closing in on my pre-pregnancy weight, and---most importantly---I have lots of energy for taking care of my new daughter. PROnatal Fitness is one of the best investments I have made in my health.

Naomi R, first-time mom

Thanks to the work I did with my PROnatal Trainer, I was able to easily carry around by 35 lb toddler -- even while 9 months pregnant with my second. Now I've just resumed exercise and am pleasantly surprised by how strong I feel!

Alex S, Mom of Toddler and Newborn

Answers to Frequently Asked Questions

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.

Click here to view our Online Training packages and pricing, and here to view our In-Person Training packages and pricing.

Please note expiration dates. Packages are only offered to those training at least 1x per week. If you train less than this, you can purchase single sessions (though you can purchase multiple at a time if you’d like).

We have a 24-hour cancellation policy, so if you cancel within this window, you will still be charged for your session.

The exception to this is with in-person training. Due to COVID, we encourage outdoor sessions. Therefore, we allow last minute rescheduling for inclement weather. In addition, we allow exceptions to our 24-hour cancellation policy if you are experiencing any COVID related symptoms.

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.

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.