All-IN-1 Prenatal Program
Everyone experiences pregnancy differently. Learn about your body with a program that allows you to move safely throughout your pregnancy.
What is the ALL-IN-1 Prenatal Program?
Endorphin Method and Jaclyn Collentro Wellness have come together to create the All-in-1 Prenatal Program. This program is fully pre-recorded consisting of exercise classes, pelvic anatomy review, pelvic floor activation review, discussions about each trimester, nutrition information and so much more. The benefit of this program is that you can move through the information and classes at your own pace. Everyone experiences pregnancy differently and there may be certain days where you have more (or less) energy. This program is designed to let you pick and choose how you want to move and learn when it’s right for you.
The workouts are designed for you to choose how many workouts you are aiming for throughout the week, and to go in the sequence they are given. Once you reach the bottom of the list for the specific trimester you are in, start back at the top. For the workouts, you will need a mat, pair of dumbbells, and a looped resistance band (if you have one).
What do you get?
Trimester 1:
• Video of Tri 1 overview with Grace and Jaclyn
Grace and Jaclyn discuss Grace’s experience with the first trimester. Diving deeper into topics such as emotional changes, our thoughts on movement and a reminder to take your prenatal vitamins. Jaclyn explains ways that your body is starting to change during the first trimester discussing the role of progesterone and changes in metabolism, digestion, breasts and bladder. We also discuss food cravings and what to expect at your first prenatal appointment.
• Pelvic floor anatomy video (what consists of the pelvic floor)
Jaclyn reviews the anatomy of the pelvis and pelvic floor muscles including parts of the vulva. This video also includes tips for posture and ways that you can get more familiar with your vulva.
• Pelvic floor exercise video (how to strengthen your pelvic floor)
In this video, Jaclyn guides Grace through pelvic floor exercises and cues to properly activate these muscles as well as relax them. This also includes how to connect your breath to the pelvic floor which is extremely important.
• No workouts for this trimester because we encourage to do what you love while you still can! If you would like to try/ continue with Endorphin Method during your 1st Trimester (either the 60 or 30 minute classes), you will receive $15 off each month while signed up for the Prenatal Program. Contact Trainer Grace for more info at grace@endorphinmethod.com.
• PDF with basics on what to expect for Tri 1
• PDF of Prenatal Resources (favorite stretch mark creams, protein powders, etc)
Trimester 2:
• 10+ prenatal Tri 2 safe workouts with Grace (a mix of upper, lower, core, full body etc). Workouts are between 20- 45 min.
• Video of Tri 2 overview with Grace and Jaclyn
Grace and Jaclyn discuss Grace’s experience with the second trimester. We talk about the anatomy scan at around 20 weeks and Grace’s experience with this. We also dive into blood sugar and the glucose screening test and why this happens in the second trimester. We dive into weight changes, skin changes and nutrition. We also discuss the changes in posture and gait that can start occurring as well as things to focus on when it comes to exercise. We finish it off with some things you should start thinking about when it comes to planning for when baby arrives.
• Video of in depth nutrition during pregnancy with Jaclyn
Jaclyn talks about all things nutrition for pregnancy. She discusses foods to limit or avoid for you and baby’s safety and all the amazing things that you CAN eat during pregnancy. Her approach to prenatal nutrition is sticking to whole foods and being mindful of the refined processed foods you ingest. There is a balance to everything and it is up to you what makes you feel your best, this video is simply giving you guidelines.
• PDF of our favorite recipes that are great for prenatal health
• PDF with basics on what to expect for Tri 2
Trimester 3:
• 10+ prenatal Tri 3 safe workouts with Grace
• Video of Tri 3 overview with Grace and Jaclyn
• Video of pelvic floor exercises (they change during Tri 3!)
• PDF of Tri 3 overview with Grace and Jaclyn
• Preparing for labor video with Jaclyn
Who are we?
Meet Grace Davis
Grace Davis is the owner and trainer of Endorphin Method and has been training in both group and personal fitness for 6 years. She has her Bachelor’s degree in Integrative Physiology from the University of Colorado in Boulder and received her personal training certification from National Academy of Sports Medicine. Endorphin Method was created during the pandemic in May of 2020, as Trainer Grace is passionate about fitness being easily accessible and for all fitness levels. She started with her 60 minute bootcamps, then added a 30 minute beginner class when she saw the need for those who haven’t touched a weight in some time (no judgement!). When Trainer Grace found out she was pregnant, she saw a huge need for soon to be mamas, and that’s when All-in-1 Prenatal Program was born.
Meet Jaclyn Collentro
Jaclyn Collentro is a women’s health coach, functional nutrition coach and pelvic floor physical therapist. She started her own company, Jaclyn Collentro Wellness, in 2020 when she realized that she wanted to help her patients beyond rehabbing injuries because being well should not be limited to exercise. She continues to work part time as a pelvic floor PT in addition to coaching clients through her business with a focus on women who are trying to conceive, prenatal and postpartum coaching programs. To learn more about Jaclyn visit www.jaclyncollentro.com.
Who is this for?
This program is for anyone who is pregnant and wants to learn about their body and exercise safely throughout their pregnancy. So many changes happen during pregnancy and the All-in-1 Prenatal Program is here to help. The videos will explain all you need to know throughout the entirety of your pregnancy (trimesters 1-3). Though the exercise classes follow Grace in her 2nd and 3rd trimesters, they are also appropriate for anyone in their first trimester as well.
Get started today!
Sign up for your year membership.
