LA Pregnancy + Postpartum Bundle
Are you excited + overwhelmed by pregnancy all at once? Even as a nutrition + fitness professional, I know I was. This nutrition, fitness + holistic health program was built to empower and support pregnant mamas who want to feel their best through childbirth and beyond.
It is my heart and soul and it's exactly what I did to have a low-risk, healthy pregnancy and reclaim by body and strength, both mentally + physically. With this bundle, you'll get both the pregnancy + postpartum programs so you can start and finish this journey feeling your best:
1. Pregnancy Nutrition, Fitness, and Holistic Health Ebook (50 pages + broken out by trimester) and includes:
-Nutrition guidelines, supplements and recipes
-Pregnancy symptoms + remedies
-Fitness guidelines for what to modify + avoid
-Birth Plan, Hospital Bag List, and Postpartum Essentials
-Additional resources and product recommendations
-Plus, discount codes and a FREE month to my Little Adapts By Jax App!
2. Trimester Monthly Workout Calendar:
-40 Workouts (sculpt, yoga/yoga sculpt, cardio)
-Pregnancy Workout + Yoga Modifications
-Prenatal and Pushing + Labor Prep Breath Work
3. Postpartum Nutrition, Fitness, and Holistic Health Ebook:
-Nutrition guidelines, supplements and recipes
-Postpartum symptoms
-Breastfeeding nutrition + guidelines
-Fitness guidelines for rebuilding strength and core recovery
-Postpartum plan + essentials
-Additional resources and product recommendations
-Plus, discount codes and a FREE month to my Little Adapts By Jax App!
4. 12 Week Postpartum Strength Workout Calendar:
-Introduction to Postpartum Movement
-33 Workouts (sculpt, yoga/yoga sculpt, cardio) with light weights and resistance bands
-Core Recovery Breath Work + Exercises
Pregnancy + postpartum is a beautiful journey and you shouldn't have to do it alone, mama. I got you!
Love,
Jax
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Prenatal Intro Program
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"Little Adapts" Conceiving + Pregnancy Ebook
6.67 MB
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Movement for Mamas To Be Weekly Calendar
1.68 MB
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First Trimester Workout Calendar
495 KB
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Second Trimester Workout Calendar
833 KB
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Third Trimester Workout Calendar
732 KB
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88.2 KBPregnancy Fitness Guidelines
88.2 KB
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Prenatal Modifications
Learn what to avoid during your 1st, 2nd + 3rd trimesters and modifications and props you can use throughout your pregnancy.
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Prenatal Breathwork
Learn about the importance of breath work during pregnancy to activate and engage your core and pelvic floor. You will learn the following breath work:
-360 degree breathing
-PFAs-Slow
-PFAs-Fast -
Prenatal Breathwork - Labor + Pushing Prep
This prenatal breathwork series focuses on breathing techniques to help with pain management during labor + birth:
-Patterned Breathing
-Humming
-Pushing Prep Breathwork -
12 Min Full Body - 3 lb weights
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21 Min Thighs + Glutes - Optional 1 lb ankle weights + pilates ball/yoga block
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16 Min Lower Body Sculpt - No Equipment
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12 Min Arms - Loop Resistance Band
With @instagremma!
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22 Min Full Body Sculpt - 3 lb weights
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Pregnancy Yoga Modifications
This short video will show you how to modify your vinyasa flow as you progress through your pregnancy.
*Note: You'll also need to stop doing upward dog, cow, and wheel poses once you're past 12 weeks as there is just too much abdominal pressure at that point. -
30 Min Prenatal Sculpt - 1 lb ankle weights + 3 lb weights (Live 6/10 with SWS)
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19 Min Prenatal Sculpt - Optional 1 lb ankle weights
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45 Min Prenatal/Low Impact Sculpt + Flow - No Equipment (Live Class 6/14)
35 Min Sculpt + 10 Min Yoga Cool Down - Perfect if you're pregnant or on your period/exhausted!
Sculpt Playlist: https://open.spotify.com/playlist/1Zf2p7LMcP3M6kcXup2vh9?si=44b186b466c145f6
Yoga Playlist: https://open.spotify.com/playlist/7xcOj9f1oVrEcMVKxNkWRE?si=c4adf3980f924218 -
30 Min Prenatal Sculpt - 1 + 3 lb weights with chair
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46 Min Prenatal Sculpt - 1 lb wrist weights + Loop Resistance Band (Live 4/3)
Spotify Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=5ff12b822056483b
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38 Min Prenatal Sculpt - 1 + 5 lb Weights and Chair
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35 Min Prenatal Sculpt - Long Resistance Band
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30 Min Prenatal Sculpt - 1 lb ankle weights + 5 lb weights (Live 5/24)
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27 Min Prenatal Sculpt - Loop Resistance Band
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30 Prenatal Sculpt - Optional 1 lb weights (Live with the Spoiled Mama on 3/18)
Use code "littleadapts" for 15% off your Spoiled Mama Tummy Butter + Products!
https://www.thespoiledmama.com/ -
35 Min Prenatal Sculpt - Long Resistance Band
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40 Min Prenatal Yoga - Optional block and yoga strap/towel/band
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44 Min LA Restorative Yoga - Optional Blocks + Strap (Live 4/25)
Spotify Playlist: https://open.spotify.com/playlist/4q1mPspGrbQs0inNkyHvfw?si=087550bb8daf4dfe
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LA Yoga - 47 Min Optional Yoga Blocks (Live 3/20)
Spotify Playlist: https://open.spotify.com/playlist/6gpFll8Peg3jHuXgbguBTy?si=7659a8cf10384782
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47 Min Yoga Flow - Optional yoga blocks + strap (Live 5/16)
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30 Min LA Yoga Sculpt - Optional 1 lb wrist weight + yoga blocks
Live Class from 1/22 and Pregnancy Friendly
Spotify Playlist: https://open.spotify.com/playlist/1JAjnjhWAqUjobz5PRXOvw?si=fb3e5e4291664a0c
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31 Min Yoga Sculpt - Optional 1 lb ankle weights (Live 2/7)
https://open.spotify.com/playlist/1JAjnjhWAqUjobz5PRXOvw?si=57a0997fed29458e
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30 Min Full Body - 1 + 3 lb weights + Loop Resistance Band
Live with Sweats and the City
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30 Min Full Body - 3 + 5 lb weights (Live 2/9)
Spotify Playlist: https://open.spotify.com/playlist/4Z5cq1QATJjPb6jLyD7Eog?si=2a34fa0535f54890
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30 Min Full Body - 3 lb weights (IG Live 4/1)
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45 Min Full Body - Loop + Long Resistance Bands
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30 Min LA Sweat - Optional 1 lb ankle weights (Live Class 2/4)
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30 Min LA Sweat - 3 + 5 lb Weights (Live 2/25)
Spotify Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=1726869e29bb4872
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31 Min LA Sweat - No Equipment
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10 Min Arms - 2/3 lb weights
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10 Min Glutes + Thighs - Loop Resistance Band
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10 Min Thighs + Glutes - Loop Resistance Band + Optional Weight
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10 Min Arms - Optional 1 lb wrist weights
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11 Min Inner Thighs - Glider
With @instagremma! You can also use socks for a hard wood floor or a paper plate for carpets :)
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12 Min Arms - 5 lb weights
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13 Min Arms - 3 lb Weights
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14 Min Flow + Stretch
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15 Min Inner Thighs - Optional 1 lb weights
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17 Min Glutes - Optional 1 lb weights
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24 Min Prenatal Sculpt - 3 lb weights
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=2053ae78058f4134
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30 Min Prenatal Sculpt - 1 lb ankle weights + 3 lb weights
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=2053ae78058f4134
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19 Min Prenatal Core + Pelvic Floor Power - No Equipment (Live 12/19)
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20 Min Prenatal Upper Body Boom - 1 + 3 lb Weights (Live 12/20)
Playlist: https://open.spotify.com/playlist/5o0cSTDVaNjsVf4GaCNGsC?si=755bc2b3561346ad
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23 Min Prenatal Lower Body Strength - Optional Ankle Weights (Live 12/21)
Playlist: https://open.spotify.com/playlist/2E3IqMGSWiuBCcM4XIcvSP?si=dcb41c082e254002
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29 Min Prenatal Full Body Sculpt with No Equipment (Live 12/22)
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=3650b59db30f446a
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31 Min Prenatal Yoga Flow + Community Chat (Live 12/23)
Playlist: https://open.spotify.com/playlist/0H13c4ghEmMXSdaSlgZZAf?si=379e936b16714c18
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37 Min Prenatal LA Sweat Workout - Optional Chair (Live 2/7)
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=fa1a7d21604a4f7a
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30 Min Prenatal Full Body Sculpt - Loop Resistance Band (Live 2/14)
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=8cc525f3d14b4a7b
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30 Min Prenatal Yoga Sculpt - Optional 1 lb ankle weights (Live 2/21)
Playlist: https://open.spotify.com/playlist/48e4flPDQXlly02ZCE270E?si=83323878f6b44fe5
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25 Minute Full Body Sculpt (Prenatal Safe) - 1 + 3 lb weights (Live 2/28)
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=9253da1e09124876
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24 Min Full Body Prenatal Sculpt - 1 + 5 lb weights (Live 3/14)
Playlist: https://open.spotify.com/playlist/4Z5cq1QATJjPb6jLyD7Eog?si=5c2376cdcb0c4ad9
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46 Min Prenatal Yoga - Open the Pelvis + Find your Inner Strength (Live 4/4)
Playlist: https://open.spotify.com/playlist/4cvV4FT51CTwvD7CGdtjBi?si=d68ad22a3f134dff
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28 Min Prenatal Sculpt - 3 lb weights + ankle weights
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9
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25 Min Prenatal Full Body Sculpt - 3 + 5 lb Weights and Pilates Ball (Live 3/21)
Playlist: https://open.spotify.com/playlist/7fvwwkyOrsvec7NIyc1gzd?si=bdc191596956442d
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27 Min Prenatal Full Body Sculpt - Long Resistance Band (Live 3/28)
Playlist: https://open.spotify.com/playlist/3vouXL3QUQdIcSdos9Y4fH?si=6acbd13d9b1d4c12
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30 Min Prenatal Sculpt - Loop Band + Pregnancy Ball Stretches (Live 4/11)
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=01b843bdd8ca4058
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24 Min Prenatal Sculpt - 3 + 5 lb Weights (Live 4/18)
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=be67c96620ce4a0c
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25 Min Prenatal Yoga Flow - Optional yoga blocks (Live 4/25)
Playlist: https://open.spotify.com/playlist/7xcOj9f1oVrEcMVKxNkWRE?si=79e45934c42e44e5
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48 Min Prenatal Sculpt + Flow - No Equipment
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=2932b9b269ac4171
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50 Min Prenatal Sculpt + Flow - No Equipment
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=2932b9b269ac4171
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14 Min Prenatal Stretching - Pregnancy Ball
Playlist: https://open.spotify.com/playlist/4q1mPspGrbQs0inNkyHvfw?si=ff2cb1074b484e81
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10 Min Arms - 3 lb weights
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=6741b6b12eb04946
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13 Min Thighs - 3 lb weights
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15 Min Glutes - Loop Resistance Band
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=b04e705b6a3b4985
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30 Min Full Body Sculpt - 1 lb weights (Live 3/28)
Spotify Playlist: https://open.spotify.com/playlist/7fvwwkyOrsvec7NIyc1gzd?si=65dddcd0b8a44b10
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23 Min Morning Sickness / Prenatal Gentle Flow + Sculpt
Playlist: https://open.spotify.com/playlist/7sNiP82oWrfTnbF0JAurLg?si=6ee8269b04c94e09
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20 Min - Arms + Ass with 1 lb weights (Live 11/1)
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=48d97e65793c4ccf
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12 Min Tabletop Arms - 1 lb weights
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=39edf7e033834352
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22 Min Chair Thighs - 1 lb weights
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=40fc4e001504419d
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27 Min Prenatal Sculpt - No Equipment
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=40fc4e001504419d
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28 Min Prenatal Yoga - Optional yoga blocks
Playlist: https://open.spotify.com/playlist/48e4flPDQXlly02ZCE270E?si=8d82ad1f00b046fc
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15 Min Arms - Long Resistance Band
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=e647721e806f4442
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23 Min Prenatal Yoga Flow
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20 Min Arms + Ass - Loop Resistance Band
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=40fc4e001504419d
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15 Min Pelvic Floor Prenatal Pilates Flow - Dr. Sara Johnson
Dr. Sara Johnson
Email: [email protected])
Phone: 205-275-1510
IG: @ptsarajohnson2019***Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Little Adapts By Jax LLC nor any persons associated with it have any...
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38 Min Prenatal Yoga Sculpt - optional 1 lb weights
Playlist: https://open.spotify.com/playlist/3W8WhpnU1lUHcT7IsuXEW7?si=35f761b2f4754c19
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20 Min Thanksgiving Turkey Burn - No Equipment (Live 11/24)
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30 Min Holiday Sculpt with Loop + Long Resistance Band (Live 12/24)
Playlist: https://open.spotify.com/playlist/0RHdrrAcfGdcugSbBTty1q?si=e561428f19054476
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15 Min Standing Thighs - ankle weights + 3 lb weights
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=e1da33306fc640df
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13 Min Arms - 5 lb weights
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9
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17 Mins Lower Body - Optional 1 lb ankle weights
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9
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20 Min Stretch - Foam Roller + Yoga Strap
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23 Min Full Body Sculpt - Loop Resistance Band
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9
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15 Min Glutes - Optional Loop Resistance Band
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=353fa840324042b9
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20 Min Cardio Sculpt - No Equipment (Prenatal friendly!) (Live 1/22)
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=a4358756852f4a46
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15 Min Upper Body Stretch
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16 Min Full Body Strength - 8 lb weights
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14 Min Cardio Burst - Optional 1 lb weights (Pre/postnatal friendly!)
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=11fc7512a10d4369
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21 Min Arms + Ass - Optional 1 lb weights
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=11fc7512a10d4369
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16 Min Lower Body Stretch
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30 Min Sculpt + 15 Min Yoga - Yoga Blocks + 2 lb weights (Prenatal friendly!)
Playlist: https://open.spotify.com/playlist/2G5YOgpkNyymh0ZDuuBVY8?si=c824e9bdada04c38
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30 Min #dubsbuttstuff Cardio Circuit - Long Resistance Bands + Heavy Weights
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=e8bcc255d1454f5c
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18 Min Glutes - Optional 2 lb ankle weights
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=11fc7512a10d4369
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16 Min Arms - 2 lb weights
Playlist: https://open.spotify.com/playlist/2lKkSzGrsqPmcsI9a9YToR?si=11fc7512a10d4369
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Postpartum Introduction: How To Get Moving Again
Learn how to ease back into your body + movement as well as hear more about my story so you can feel confident and get moving again!
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4.49 MB"Little Adapts" Postpartum Ebook
4.49 MB
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1.15 MBPostnatal Movement Calendar
1.15 MB
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Postnatal Movement Month 1 Calendar
215 KB
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Postnatal Movement Month 2 Calendar
215 KB
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Postnatal Movement Month 3 Calendar
211 KB
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15 Min Postnatal Yoga - 3 Week Postpartum Daily Stretch
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5 Min Diastasis Recti (DR) - Self Check
While your doctor should check you for this, many don't. It is important to understand the state of your core 6 weeks postpartum so you can figure out what movement you can start doing. If the separation is more than 2 fingers width, you should seek a postpartum physical therapist or movement spe...
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9 Min Postnatal Breathwork - Seated Position
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Postnatal Breathwork - Video 1: Seated
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Postnatal Breathwork - Video 2: Supine
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Postnatal Breathwork - Video 3: Quadruped
Video 3 of the postpartum core recovery series
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23 Min Postnatal/Low Impact Yoga - No Equipment
This full body sculpt is short, effective and mama approved! It's also the perfect workout if you're on your period :)
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18 Min Arms - 2 lb weights
Playlist: https://open.spotify.com/playlist/6MSwHAfylzVxyvuzDXhRZj?si=5dc64384cfa94338
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22 Min - Postnatal Core
This class is perfect for anyone postpartum that wants to safely start to re-engage their core and pelvic floor. It is also safe for anyone with DR or pelvic floor issues. It doesn't matter if you are 3 months PP or 3 years, this will help to heal your core!
Playlist: https://open.spotify.com/pl...
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23 Min Mommy + Me Workout - No Equipment
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22 Min - Postnatal Strength Full Body - 3 lb weights
https://open.spotify.com/playlist/07S6bbq2Q1qhAdWEHyk1rC?si=710efbfe6d7545df
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27 Min - Postnatal Strength Full Body - 1 + 3 lb weights and chair
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12 Min Standing Legs Series - 3 lb weights
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=6741b6b12eb04946
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17 Min Inner Thighs - No Equipment
Playlist: https://open.spotify.com/playlist/5PN943ZI0WQPN76XqEgC7F?si=8b78983f01994d59
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36 Min Postnatal Flow - Optional Yoga Blocks
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34 Min Postnatal Sculpt - Optional 1 lb weights + Yoga block/Pillow (Live 11/30)
https://open.spotify.com/playlist/3jqsnm3hcsHayBWVoesjSV?si=f09e2ff858e04766
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24 Min Postnatal Sculpt - 1 lb Weights + Loop Resistance Band (Live IG 12/19)
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18 Min Mommy + Me (Postpartum) - Full Body with just your baby!
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20 Min Postnatal/Gentle Sculpt - Optional 1 lb weights
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32 Min Yoga Sculpt - Optional 1 lb weights + yoga block (Live 11/9)
https://open.spotify.com/playlist/3W8WhpnU1lUHcT7IsuXEW7?si=6fc9eb53fb754947
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14 Min Arms - 3 lb weights
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16 Min Side Lying Lower Body - No Equipment
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=c763ebdebb664509
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19 Min Postnatal Sculpt - Pelvic Floor + Core with Pilates Ball
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=c763ebdebb664509
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25 Min Postnatal Sculpt - DR Focus w Pilates Ball
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=c763ebdebb664509
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34 Min Postnatal Yoga - Optional yoga blocks
Playlist: https://open.spotify.com/playlist/4q1mPspGrbQs0inNkyHvfw?si=d1c1242dedbc49e0
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19 Min Postnatal Sculpt - DR Repair with Gliders/Towel
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=77b1fff7d5934eb2
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17 Min Postnatal Yoga - Baby Feeding Stretch with Pillow/Foam Roller
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=77b1fff7d5934eb2
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18 Min Mommy + Me Sculpt - No Equipment
Playlist: https://open.spotify.com/playlist/7eWyb6Rph9mYHyLnQUd9b5?si=05f9c9ef83bc4391
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26 Min Postnatal Sculpt - Loop Band
Playlist: https://open.spotify.com/playlist/1ydf0s8R4CI3wjiVBor8rK?si=4f3e036339f841a9
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13 Min Postnatal Sculpt - Stroller Workout
Playlist: https://open.spotify.com/playlist/4ZipzfnnEk7UT0u0l460bZ?si=23e3173d948b474c
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LA Mindfulness (1/24) - 24 Min Pre/Postnatal Meditation
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29 Min Postnatal Fascia Flow - Optional Yoga Blocks
Playlist: https://open.spotify.com/playlist/54DqOkKcyasO8TIqH4Bb9o?si=6909d00be70f44a3
I learned the fascia floss method from Bonnie Crotzer of the Floss (https://thefloss.com/). See her intro video under the Fascia Flossing section.
With an extensive and professional background in bodywork, mo...
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13 Min Postnatal Breathwork - Supine Position
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30 Min Pre/Postnatal Pelvic Floor - Breathwork + Movement
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40 Min Mommy + Me Yoga - No Equipment
Playlist: https://open.spotify.com/playlist/4Gb5AMHpKHkBFk0uYGvyRX?si=c4ce14e6dad94b3f
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27 Min Postnatal Sculpt - Running Prep w 5 lb weights
Playlist: https://open.spotify.com/playlist/0UJgjoE6AjeUJFP3KiHvfc?si=83692ef07b47430a
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12 Min Arms - Loop Band (Postnatal friendly!)
Playlist: https://open.spotify.com/playlist/7JuqHbiZ0efwAUYmsiX1rV?si=f694f93add724061
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5 Min Breath Work
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16 Min Glutes - Long Resistance Band
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=e647721e806f4442
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Jen Stewart Yoga - 7 Min C-Section Scar Massage
For the c-section mamas who could use a bit more clarity on the healing timeline and how to properly massage your scar for optimal healing with minimal visible scaring.
JenStewartYoga.com
@jenstewartyoga
