Pain-Free Pregnancy

The Prenatal Exercise System helps you stay pain-free in just minutes each day. Keeping you comfortable through each stage of your pregnancy while simultaneously preparing you for labor/delivery and recovery.

E N R O L L

Your Body is Changing!

that’s a good thing!

Each Trimester is a milestone for you and your baby. Knowing how to exercise in a way that works with your body throughout each stage is the KEY to a Pain-Free Pregnancy.

Pregnancy isn’t destined to be painful. We were built to carry babies.

Having the information about how your body is changing, along with the exact Exercises, Tips/Tools that’ll support your body and keep your baby safe is all you need. It’s truly that Simple.

E N R O L L

Prevent/Alleviate

The Typical Aches/Pains

1

Neck Pain. Upper, Mid, & Lower Back Pain. Tingling/Numbness in the Upper arms as well as hands. Pelvic and Pubic symphysis pain.

2

Heavy Veins, Varicose Veins, Swelling of the Legs, Arms, and Feet. Pain in the Vulva.

3

Breathlessness, Fatigue, Worry. Sleeplessness, Slow Bowel Movements even Constipation.

E N R O L L

While we

Protect/Strengthen

The muscles most taxed by pregnancy

1

Upper/Mid/Lower Back Muscles. Oblique, Transverse Abdominal Muscles.

2

Rectus Abdominis Muscles (That run up and down). Intercostal Muscles, Psoas, Quads, and Hamstrings.

3

Diaphragm in conjunction with the Pelvic Floor Muscles. Strengthening your Vagal Tone as well.

4

Neck & Shoulder Muscles. Rhomboids, Quadratus Lumborum, Gluts, Ab/ Adductors. Calves, Feet, Hands…

5

Venous System, including those in the Vulva region. Circulation and Lymph Movement.

E N R O L L

Prepare/Build Confidence

You’ve trained for this!

You’ll get to know your body inside and out. This builds confidence. The same training that keeps you comfortable now is also preparing the key muscles you’ll use during Labor and Delivery.

You’ll learn to tune into what feels best to you– you’ll KNOW the right adaptations to the positions, movements, and breathing. And you’ll be ready when it’s time to use it all!

Your Muscle Strength, Positions, Exercises, and Breathing Techniques will be helping you navigate each of your labor and delivery Stages PLUS Postnatal Phase 3 too!

E N R O L L

“This course gave me the tools to be comfortable & confident.“

I could hear mo throughout my labor. “This is how the body is set up to work, Cheryl. You know what works for you.” and I did!

My dedication to the daily exercises paid off throughout my pregnancy, during delivery, and postnatally, just like mo said. (Now 4 times over)

C.C. Browne- Quote when she was a new Mom – now a mom of 4!
E N R O L L

Fear is mostly rooted in the unknown.

We get rid of that!

Your Body is amazing! Here’s what is going on.

What is going on in my body? Why am I having this pain and that sensation? What exercises are safe for my baby? Which ones will help me protect my body? Which will help me get my body back? What can I do to be ready for labor and delivery?

We uncover all that and more! The Exercises, Breathing Techniques, Tips, and Tools, together with the Know-How and Focused Actions that’ll keep you comfortable through each stage your amazing body goes through.

E N R O L L
Introducing

Pain-Free Pregnancy

“Not just some Prenatal exercises you can do….these Prenatal exercises DO something (actually a lot of things) for YOU (and baby too!)

E N R O L L
Want more details? I’m all about details!

Here’s what we cover together…

Welcome And Intro!

Introducing the KEY to a Pain-Free Pregnancy

I’ll introduce you to the Prenatal Exercise System that has kept generations of moms comfortable throughout pregnancy as well as confident during labor/delivery and getting their bodies back.

E N R O L L
Module one

Training The Muscle That Matters Most

There is ONE muscle that matters most to your ability to stay Pain-Free throughout Pregnancy. You will have everything you need by the end of Module 1 to Begin Training this Muscle.

E N R O L L
Module Two

Exercising Muscles Most Taxed by Pregnancy

We layer exercises onto the Module 1 exercise. By systematically advancing your training, you create and build on a stable foundation.

This keeps you and your baby safe while making the absolute best use of your training time.

It’s why you get results exercising minutes per day.

E N R O L L
Module three

Advancing Your Exercises Protecting Your Body & Baby!

By the end of today’s Module, you will have been introduced to and practiced The Prenatal System in its entirety. Each Week from here on out, you will get better and better at it!

E N R O L L
Module four

Work with Your Body through each Trimester

Transition comfortably with Your Body through each Trimester.

You’ve come so far, baby! You’re ready to advance and adapt each exercise. This Module gives you the know-how to comfortably transition with your body through each stage of Pregnancy.

E N R O L L
Module five

1 More Key Exercise + Tips to Stay Pain-Free

Your Baby isn’t a perfectly shaped sphere. NOPE, your little one is getting lanky and is growing fast! Shifting around, challenging your entire body!

In this Module, we add ONE more exercise. It helps you get comfortable on a day-to-day basis, especially in the last trimester.

It is one you’ll use lifelong. Plus, we’ll cover some more Tips to use throughout the day.

E N R O L L
Module six

Labor, Delivery, & More Tips. This time focused on Easing Common Postnatal Discomforts

We walk through the stages of delivery. How to use the Positions, Movements, & Breathing in each.

Psssst! You’ll come back to where you left off in Postnatal Phase 3. YUP! The Prenatal Exercise System will serve you lifelong, beginning with Postnatal Phase 3.

We wrap up with some of The Simple Self Care Lifestyle Tips moms find valuable when it comes to easing Post-Delivery Discomforts.

E N R O L L

Here’s a Peek of the Module/Lesson Set Up

The 6 Modules have Lessons Where I Break Down EVERYTHING exactly how I would teach it if you were with me one-on-one.

The prenatal Exercise system REALLY WORKS!

A few moms share

Best Prenatal Exercise course ever!

There was no question too silly to ask. I felt comfortable asking mo things I would have never dreamt of asking, like why I had so much pain in my Vulva. Come to find out, you can have varicose veins there. Who knew? The exercises helped ease my pain, and the other tips she passed on also made such a difference. For me, it was the sharing of how my body is set up to carry my pregnancy and what I could do to support it that I found so comforting. P.S. My mom went to mo when she was pregnant with me!
Tasha P
MOM

Knowing What to do and Why is HUGE!

As a first-time mom, I wasn’t sure what to do that would be safe for my baby. I saw all the different advice, from you can do it all to being careful about almost everything. I loved the specifics mo offers. The layering built my confidence because I felt like I knew I was getting better at the exercises. There was comfort in the mastering of the exercises. I became very in tune with my body. Postnatally, following mo’s 3 Phases, I was able to close my AB separation. I have stronger abs than ever.
Pamela Cramer
MOM of BIG baby Eloise (11lbs at birth)

I was so scared of being in pain again during my 2nd pregnancy.

When I was first pregnant, I was so flexible I couldn’t believe it, and then I overdid it in Yoga. I overstretched my pubic symphysis. Talk about painful. Every move hurt. I had no idea my newfound flexibility was from the hormones. I was in sooooo much pain for the rest of my first pregnancy. I didn’t want to exercise with my 2nd, but I was getting achy all over. mo explains everything and walks through how the hormones impact each of our systems. It makes perfect sense. You build the foundation first, then layer on the exercises systematically. It works. I did the exercise system daily throughout my entire second pregnancy and no pain! As a matter of fact, my Muscles were so much stronger postnatally it was unbelievable.
Laura Enzo
MOM of 2 boys

Bed Rest Due to Varicose Veins Under Control.

My 2nd pregnancy, and I was placed on bed rest and prescribed compression stockings- it was Summer! I was miserable. My toddler was miserable, missing what used to be our active daily routine. My OB referred me to mo. I did the Prenatal Exercise System religiously, sometimes twice a day, because it helped relieve my vein pain. I was able to work up to being off bed rest and was so grateful. As an avid exerciser, it was astonishing the benefits of what minutes per day achieved. BTW my daughter LOVED doing the routine with me!
Melinda
MOM of 2 Girls

My Spine was a Mess & I was Pregnant Again…

My Spine was a mess, ravaged from a previous car accident. I had constant pain. Truly no relief during my first 2 pregnancies. I was happy to be pregnant again with my 3rd but fell into an anxious mood knowing the pain I would have to endure again, BUT I DIDN’T! I did the Prenatal Routine each day along with my two toddlers, who loved exercise time with mo! I had no pain. I cannot emphasize enough the relief the exercises provided me. When I found out I was pregnant with my 4th, I started the routine immediately and looked forward to enjoying my 4th because I knew how to have a Pain Free Pregnancy! You can too!
Kelly
Mom of 4

So Simple. So Effective. So Efficient.

As an older mom with a time-intensive career, I had no time. I wanted to exercise because I wanted to get my body back after delivering. The Exercise in Minutes each day caught my eye and although it seemed a bit unrealistic, I tried it out. I can tell you The Prenatal Exercise System works! I loved, loved how each exercise layered on the ones before. I’m not an exerciser but I truly connected with my body by doing the exercises. I built a foundation that still serves me today. Powerful. I still use the routine to realign. It’s great! The tips and tools I wove in during my pregnancy are still benefitting me today.
Fran Murphy
MOM of Charles

Born Yesterday VAGINALLY!

After 2 Cesareans born yesterday VAGINALLY 😭💗😭💗🙏🏻🙏🏻🙏🏻🙏🏻.
Labor was ultimately good, not straightforward but what labor is 🤷🏻‍♀️. Pushed for under 5 minutes. Everyone was amazed at how well I pushed. 😆😆😆
R.S.
Happy Mom of 3. Thrilled #3 a VBAC!
(Vaginal Birth after Cesarean)
E N R O L L

A Couple of Pain Free Pregnancy Bonuses

I’ve woven 3 Bonuses into the Pain-Free Pregnancy PLUS a Temporary EXTRA Bonus

  • BONUS 1 A Saturday pop-up workshop, I used to offer titled: 5 Simple Self Care Tips to Use Throughout the Day. Today’s Tip is an example of a tip. (Value $129.00) I’ve included them.
  • BONUS 2 At the mom’s encouragement, I included the lunchtime presentation: 3 Postnatal Tips Moms Should Know BEFORE Delivering because they are extremely helpful when it comes to knowing how to help ease some post-delivery discomforts. (Protecting Your Pelvic Floor for Bowel Movements, Reducing Discomfort of Pelvic Floor, to name 2) ($69.00)
  • BONUS 3 Lastly, again because Moms expressed the value I included the weekend workshop that adds: 1 Additional KEY exercise to the Prenatal System. Giving you more day-to-day control over your discomforts in the last trimester. ($199.00)
  • CONNECT WITH MO: This EXTRA Bonus stands alone and is temporary, but if you are a mom signing up now I have included it. This EXTRA BONUS is providing you a way to personally connect. I have arranged and am paying for 2 services to make it convenient for you. Providing the services and personal attention brings the value up greatly in price but I am willing to offer this EXTRA BONUS for a window of time and see how it goes. (Value $660.00/per connection)

Pain-Free Pregnancy

Not just some Prenatal Exercises you CAN do….these Prenatal Exercises DO something (actually a lot of things) for YOU (and baby too!)

$247

One-time Payment

E N R O L L
E N R O L L

Looking forward to sharing with you! -mo

R E A D Y – T O – E N R O L L !

👉🏼 PLEASE READ THIS DISCLAIMER.

There Is NO Information/Education That Is A Replacement For YOUR Health Care Practitioner. ALWAYS Consult Your Health Care Practitioner BEFORE Starting Or Changing Any Of Your Current Self Care Habits- Including But Not Limited To ALL Types Of Movement/Exercise, Wellness Practices, Nutrition/Diet, And/Or Products Represented On The Simple Self Care Lifestyle. No Part Of The Simple Self Care Lifestyle Is Meant To Advise/Prescribe. All The Information Is Provided With The Intention Of Helping You Advocate For Yourself/Forge Stronger Relationships With Your Personal Practitioners.

Affiliate Disclaimer

For ease of locating the products that I research, use, mention, and recommend on The Simple Self Care Lifestyle assume they may be affiliate links. They may or may not be. Actually, many of them will not. By assuming they are I will be able to remain in compliance as the blog grows. This will help me stay focused on valuable content and not take additional time adding disclaimers with each post. Also, if a link to a product, person, the internal or external post doesn’t work please let me know. I will do my best to have it updated. ☀️

👉🏼 Please note Refunds in Terms and Conditions Section 7. Due to the nature of thesimpleselfcarelifestyle.com product format -digital products- there is a NO REFUND Policy. At check out you will be asked to read and then click to verify that you have read the NO REFUND terms by placing a checkmark in the box that has the verifying text: – I’ve read and agree to the terms and conditions. This is to verify your awareness of the NO REFUND policy BEFORE purchasing.