LA Pregnancy + Postpartum Bundle (16% discount!)
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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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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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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Postnatal Breathwork - Video 3: Quadruped
Video 3 of the postpartum core recovery series
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Postnatal Breathwork - Video 2: Supine
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Postnatal Breathwork - Video 1: Seated
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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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20 Min Travel Sculpt - No Equipment
While we didn't make it to St. Martin, I still wanted to share a fun, effective workout for y'all when you travel this summer. No equipment required and all modifications will be given for pre/postnatal as always!
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18 Min Arms - 2 lb weights
Playlist: https://open.spotify.com/playlist/6MSwHAfylzVxyvuzDXhRZj?si=5dc64384cfa94338
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LA Sweat (Cardio) - 39 Min Full Body - No Equipment
Playlist: https://open.spotify.com/playlist/0UJgjoE6AjeUJFP3KiHvfc?si=c40129ab6b8642ba
Circuit 1
1 - Push up to ankle taps
2 - Reverse push
3 - Single leg deadlift R
4 - Single leg deadlift L
5 - Table top glute (R) - Bent knee + squeeze at the top
6 - Left side
7 - Modified side plank, crunch i... -
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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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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30 Min Sculpt - No Equipment
https://open.spotify.com/playlist/65Ng5Hql8cb3SbhQUUyWup?si=a50854ce574f4022
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25 Min Full Body - Loop Resistance Band (Live 3/9)
Playlist: https://open.spotify.com/playlist/0uu6b0vZjhm69ie0TXPeTq?si=877d8d6c700944ed
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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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24 Min Yoga Flow - No Props
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17 Min Inner Thighs - No Equipment
Playlist: https://open.spotify.com/playlist/5PN943ZI0WQPN76XqEgC7F?si=8b78983f01994d59
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14 Min Arms - 3 lb weights
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23 Min Mommy + Me Workout - No Equipment
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36 Min Postnatal Flow - Optional Yoga Blocks
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24 Min Postnatal Sculpt - 1 lb Weights + Loop Resistance Band (Live IG 12/19)
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34 Min Yoga - Optional yoga blocks (Live 11/16)
Playlist: https://open.spotify.com/playlist/3W8WhpnU1lUHcT7IsuXEW7?si=37c935cbb95f41f3
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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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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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30 Min Sculpt + 15 Min Yoga - 1 + 3 lb weights (Live 10/24)
Playlist: https://open.spotify.com/playlist/2E3IqMGSWiuBCcM4XIcvSP?si=4d901470b1734618
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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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18 Min Sculpt - No Equipment (IG Live 11/25)
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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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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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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. -
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 -
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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"Little Adapts" Conceiving + Pregnancy Ebook
15 MB
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First Trimester Workout Calendar
139 KB
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Second Trimester Workout Calendar
145 KB
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Third Trimester Workout Calendar
140 KB
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Weeks-6-10-PP-Workout-Calendar.pdf
143 KB
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Weeks-10-14-PP-Workout-Calendar.pdf
137 KB
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Weeks-14-18-PP-Workout-Calendar.pdf
145 KB
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15 Min Prenatal Core + Pelvic Floor Power (Live 12/19)
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15 Min Upper Body Boom With Weights (Live 12/20)
Playlist: https://open.spotify.com/playlist/5o0cSTDVaNjsVf4GaCNGsC?si=755bc2b3561346ad
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15 Min Lower Body Strength with Ankle Weights (Live 12/21)
Playlist: https://open.spotify.com/playlist/2E3IqMGSWiuBCcM4XIcvSP?si=dcb41c082e254002
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29 Min Full Body Sculpt with No Equipment (Live 12/22)
Playlist: https://open.spotify.com/playlist/0iy5U7BBRdwE1TB6iguHBQ?si=3650b59db30f446a
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20 Min Prenatal Flow + Community (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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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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Prenatal Workout - LA Yoga (Live 4/4)
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Prenatal Workout - LA Sculpt (Live 5/4)
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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