"Little Adapts" Conceiving + Pregnancy Program
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 and reduce anxiety and stress during pregnancy.
It is my heart and soul and it's exactly what I did to have a low-risk, healthy pregnancy that kept me strong, sane, and prepared for labor + birth. This program includes:
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, which includes:
-40 Workouts (sculpt, yoga/yoga sculpt, cardio)
-Pregnancy Workout + Yoga Modifications
-Prenatal and Pushing + Labor Prep Breath Work
Pregnancy is a beautiful journey and you shouldn't have to do it alone, mama. I got you!
Love,
Jax
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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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23 Min Prenatal Yoga Flow
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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 - Loop Resistance Band
With @instagremma!
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12 Min Arms - 5 lb weights
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12 Min Full Body - 3 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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16 Min Lower Body Sculpt - No Equipment
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17 Min Glutes - Optional 1 lb weights
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21 Min Thighs + Glutes - Optional 1 lb ankle weights + pilates ball/yoga block
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22 Min Full Body Sculpt - 3 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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88.2 KBPregnancy-Fitness-Guidelines.pdf
88.2 KB
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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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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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Prenatal Workout (Live 3/28)
