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Prenatal Exercise Course

Get everything you need to exercise safely and effectively during pregnancy in one place.

As parents and professionals, we recognize how overwhelming exercise during pregnancy can feel — especially when searching for answers online or trying to piece together all the social media “nuggets” you get in your feed. That’s why we created…

The Guide to Prenatal Exercise

This easy-to-digest, self-paced online course empowers you with the information and resources you need to exercise safely, effectively, and confidently throughout pregnancy. Whether you are just beginning your fitness journey, or you’re a seasoned athlete, you will find the tools you need to prepare your body for an easier pregnancy, smoother delivery, and faster recovery.

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This course is not a certification course for health & fitness professionals. For this, please visit our professional education.

What to expect from this Course

PROnatal Fitness is a global leader in pre & postnatal exercise education for health & fitness professionals. Therefore, you can trust that all the information in this course is evidence-based, reviewed by an Advisory Board of women’s health experts across a variety of disciplines, and utilized by thousands of health & fitness professionals. Now, we’ve created a simple (but powerful) course uniquely for those who are pregnant, or hoping to be. Discover how this course can benefit you.

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By the end of this course, you will...

  • Discover the most important things to focus on to prepare your body for the unique stresses of pregnancy, childbirth, and early parenthood.
  • Understand what you might want to avoid or modify as pregnancy progresses and learn how to make informed decisions for your body.
  • Learn how to structure safe and effective workouts, and plan them easily with our video exercise library + workout builder.
  • Be prepared for the postpartum period with simple strategies to expedite your recovery.

As a first-time mom, over 35, the internet is a terrifying place. This course was the perfect solution! Everything was broken down in a thorough, comprehensive, yet easy-to-follow manner. All the information was backed by science and years of practice, and the educators are incredible to listen to. I think this course is CRUCIAL for all first-time (and non-first-time) moms!

Elizabeth Chen, first-time expecting mom

This course was amazing! I loved that it didn't just tell me what to avoid, but introduced me to exercises that are actually beneficial for pregnancy, delivery, and beyond. After completing this course, I feel so much more prepared and empowered to make my own decisions when it comes to exercising while pregnant. HIGHLY recommended!

Brittany Charrier, first-time expecting mom

I took this course because I wanted to be as strong as possible going into my third pregnancy – and it certainly gave me the tools to do that! I learned so much and I loved how everything tied back to real-life functional movement. I would recommend this course to any expecting mom hoping to feel strong and empowered during and after pregnancy!

C. Yu, mom of 2 with #3 on the way

I've always been an athlete, so when I got pregnant, I worried about not knowing what was safe. After taking this course, I not only feel confident about how to structure my workouts, but I also feel much more in tune with my pelvic floor muscles and how to safely strengthen my core to alleviate pregnancy pain and facilitate safe lifting. I look forward to applying everything I’ve just learned!

Rhonda, athlete and first-time expecting mom

I loved how this course was extremely informative, while also being so easily digestible. I was already active during my pregnancy prior to taking this course, but now my toolbox of exercises has grown so much! After completing it, I feel much more prepared for birth and postpartum recovery, and I can't wait to use the video library that’s included to create custom workouts, especially as I enter the third (and fourth!) trimester.

Anna G., first time expecting mom

After taking this course, I feel so much more confident about working out during my pregnancy! The course covered everything I needed to know. I trusted all the information because it was evidence-based with references to back it up. By applying what I’ve learned, I’ve been able to stay active and exercise with confidence, which has been a significant contributor to my positive pregnancy experience!

Anna D, first-time expecting mom

As a first-time expecting mom, pregnancy can be very overwhelming – with so many changes and unknowns. This comprehensive guide was the perfect solution for me! I loved how there were multiple ways to consume the information – videos, text, and images. Thanks to this course, I’ve been able to safely stay active during pregnancy while preparing for the ultimate goal of childbirth and the postpartum experience!

Stephanie, first-time expecting mom

I am so glad that I found this course early on in my second trimester! I knew intuitively that exercise would play a vital role in helping me have the birth experience that I want, but I was so lost on where to begin and what was safe. I loved how this course educated me on how to support my body throughout every stage. I also loved how it emphasized the need to listen to my individual body, and that it did not preach a “one-size-fits-all” approach.

Jess Rioux, First-Time Expecting Mom

Thanks to this course, I have been able to stay active during my pregnancy – with a strong core and free of back pain – and feel prepared for the physical challenges of labor and life with a newborn. I am so grateful I took this course!

Jessica Liborio, first-time expecting mom

I loved that I learned not only what to modify or alter during pregnancy, but also what exercises to focus on to help me remain strong for pregnancy, birth, and beyond!

Rachel, mom of 3 with #4 on the way

The course is very detailed, yet so easy to understand. I loved how it always provided the “why” behind any guidance given so that I could understand and appreciate the rationale. After completing it, I feel much more confident in choosing specific exercises and routines during my pregnancy!

Ivana Cusick, first-time expecting mom

What You Will Learn

The course is divided into 8 learning modules that you progress through at your own pace. Choose to learn via engaging video lessons, full text, or both! Discover what you will learn below.

While exercise in general is highly beneficial, discover how preparing for the specific demands of this journey can help you experience a smoother pregnancy, easier labor, and faster recovery. This is truly one of life’s greatest athletic events, and by training for it as such, you can successfully manage the challenges, and not just “recover,” but perhaps emerge even stronger.

Discover the 8 ways your body changes and the associated impact on physical activity. Understanding these changes will help you appreciate the guidance for what to avoid in Module 3 and (more importantly) what to focus on in Modules 5 and 6.

The changes discussed in Module 2 place unique stresses on your body. So, this Module will help you understand what to avoid or modify by trimester to mitigate potential pains or injuries. Given that every body, and every pregnancy, is different, you will also learn some helpful tools that you can use to determine if a particular exercise is appropriate for your body.

Learn what happens during labor — without the Hollywood fluff — and discover 5 key factors that can facilitate a more efficient and effective experience. Then, dive into the (very physical) demands of early parenthood to understand some of the key activities you’ll want to prepare for.

This is the most important module of the entire course! You’ve learned about the unique stresses placed on your body during pregnancy, childbirth, and early parenthood. Now, it’s time to learn how to prepare your body for them. Discover the 4 key skills that will set you up for success in this journey, and far beyond. From alignment, to breathing mechanics, pelvic floor work, and “ADL” (Activities of Daily Living) training, the strategies you learn in this module will benefit your throughout ALL stages of your life.

After mastering the foundational skills in Module 5, now you will learn how to safely and effectively build your strength to better manage the stresses of late-stage pregnancy and birth. You will also come away with powerful strategies that can help facilitate a more efficient and effective birth experience — including energy management, mindset & pain management, safe & effective pushing, and more.

Modules 5 and 6 focus on techniques and strategies to master. Now, in Module 7, we’ll talk about how to actually plan your workouts — including how to structure them in each stage of your training, and how to select movements. You’ll also see some sample workouts and get access to a video exercise library to give you plenty of ideas when planning your workouts. Even if you’re not working out on your own, this module can still be helpful in understanding the components of a well-structured workout.

If you follow the strategies you learn in the first 7 Modules, you will already set yourself up for a much easier postpartum recovery. This module will just give you some additional education and guidance to further support your recovery. Understand the key physical changes that occur after birth — for vaginal and C-section deliveries — then learn simple (but powerful) strategies that can expedite the healing process and discover resources you might find helpful during your recovery.

Additional Resources Included

In addition to the content covered in the 8 learning modules, you will also receive the following with your course:

Workout Builder

Get 1-year access to our video exercise library with hundreds of exercises. Access our sample pre-made workouts and use our filtering criteria to find exercises and build your own workouts using the guidance you learn in your course.

Helpful Guides

Receive helpful guides like Machine & Equipment Considerations for a variety of equipment (from TRX, to rowers, bikes, boxing bags, kettlebells, and more) and Building Your Ultimate Birth Team, along with additional resources and other perks.

Support Community

Get access to a private Facebook group with direct support from the PROnatal Fitness team for any questions you have (at any point). It’s a great community to get guidance, share stories, and connect with other parents in a similar life stage.

Money Back Guarantee

We want you to be happy with your course purchase. Therefore, we allow you to take the first 2 modules risk-free. If, at any time during the first 2 modules, you are not satisfied with the course, you can email us at info@pronatalfitness.com to request a full refund, and the materials from those first two modules are yours to keep.

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Frequently Asked Questions

This can vary widely by individual, and how you choose to consume the information — watching videos, reading text, or both. The average time to complete the course is about 4 – 6 hours.

You have access to the online learning platform and workout builder for 1-year. However, since all the written materials and handouts are available to download, you have lifetime access to the course materials.

The course is divided into 8 learning modules that you progress through at your own pace (see the topics covered). Each module contains a downloadable PDF of the detailed text, along with a few short video lessons (no longer than 20 minutes).

We offer both video and text lessons because we recognize that everyone has different learning preferences. So, you can choose the learning format you prefer (or use both).

Progress through the course at your own pace. The system always keeps track of where you leave off — even if in the middle of a video.

The PDFs often contain links to additional articles, videos, or resources. For your convenience, we have consolidated these links into a Reference Link Summary Document that is included in the Additional Resources section of your course. You will also find a Full Course PDF with all modules combined into one document to allow for easier printing.

This course is intended to empower you with the knowledge you need to engage in whatever physical activity routine you prefer. While it certainly provides guidance on how to plan your workouts — and provides you a Video Exercise Library + Workout Builder and sample workouts — this is not a “workout program.” If you are interested in workouts only, explore our self-guided training programs.

This course is meant to give you the education to apply however you want.

  • If you already have a fitness routine you love, this course will help you learn how to modify that routine as your pregnancy progresses (and teach you some beneficial exercises and techniques to begin practicing that are unique to this journey).
  • If you prefer working out on your own, you’ll receive guidance on how to plan and structure your workouts (along with access to our video exercise library + workout builder to make creating your workouts easier).

While you can certainly take this course, it will not give you the level of information — or certificate — you need to coach pre & postnatal clients. It also does not cover postpartum training in detail. You can see the difference in content provided in our 18 module Pre/Postnatal Performance Training Specialist Course (which gives you your certificate and maximum CEUs).

Yes! We allow you to take the first 2 modules risk-free. If, at any time during the first 2 modules, you are not satisfied with the course, you can email us at info@pronatalfitness.com to request a full refund, and the materials from those modules are yours to keep. After the first 2 modules, however, refunds will not be granted.

Yes! We offer 3, 6, and 12 month payment plans for U.S. credit cards via Affirm. Please see details below on how it works.  We also offer 3 and 6 month payment plan options for non-U.S. credit cards. For this, please contact info@pronatalfitness.com.

How to Use the Affirm Payment Plan

Payment plans are personalized based on your credit score. Therefore, you will be asked to provide some very brief information to check your credit score. Note, this process is considered a soft credit check. It does NOT impact your credit score.

When you get to the payment section in the purchase process, select to “pay over time with Affirm” (as shown below) instead of entering any credit card information. Click “Sign up now.”

Once you click the “sign up now” button, a box (shown below) will pop-up prompting you to begin entering the necessary information to check your credit.

Enter this information, and you will see your payment plan options laid out, like below. Your monthly payments and total payment will be listed for each option with interest broken out so you can see exactly how much interest is included. Interest rates are based on your credit score and you will have the option to move forward or not.

Select the option you’d like, and click continue. It will show you the amount due today and it will also give you the dates and amounts of the next payments. You will have the option to enroll in autopay if you’d like. The entire process takes less than 5 minutes. 

If you have any questions or challenges, please reach out to us at info@pronatalfitness.com or give us a call at 516-778-9468.

We are happy to answer any questions you have. Email us at Info@pronatalfitness.com or give us a call at 516-778-9468.

Get the Guide

Payment Plan available and Money-Back Guarantee. See FAQs for details

The Guide to Prenatal Exercise
$199 USD

1-Yr Access to Online Learning Platform

Lifetime Access to Course Materials

8 Self-Paced Learning Modules

Option to Learn via Video or Text Lessons

Full Course Electronic Textbook

Video Exercise Library + Workout Builder

Sample Workouts (Pre & Postnatal)

Lifetime Access to Private Support Group

Equipment Considerations Guide

Birth Preparation Guide from Birthsmarter

Discounts on Products we Recommend

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