"Little Adapts" Postpartum Program
Are you filled with so much love and overwhelm at the same time now that you're little one has arrived? Even as a wellness professional, I know I was. This nutrition, fitness + holistic health program was built to empower and support postpartum mamas who want to feel their best and feel strong and sculpted!
It is my heart + soul and it's exactly what I did to heal my body, reclaim my strength and keep my postpartum anxiety levels to a minimum. This program includes:
1. 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!
2. 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
Postpartum is a beautiful journey for you to get acquainted with the new you 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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4.49 MB"Little Adapts" Postpartum Ebook
4.49 MB
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88.2 KBPregnancy Fitness Guidelines
88.2 KB
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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 -
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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Postnatal Breathwork - Video 1: Seated
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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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15 Min Postnatal Yoga - 3 Week Postpartum Daily Stretch
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23 Min Prenatal Yoga Flow
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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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30 Min Pre/Postnatal Pelvic Floor - Breathwork + Movement
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9 Min Postnatal Breathwork - Seated Position
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12 Min Arms - Loop Band (Postnatal friendly!)
Playlist: https://open.spotify.com/playlist/7JuqHbiZ0efwAUYmsiX1rV?si=f694f93add724061
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34 Min Postnatal Yoga - Optional yoga blocks
Playlist: https://open.spotify.com/playlist/4q1mPspGrbQs0inNkyHvfw?si=d1c1242dedbc49e0
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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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19 Min Postnatal Sculpt - Pelvic Floor + Core with Pilates Ball
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=c763ebdebb664509
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LA Mindfulness (1/24) - 24 Min Pre/Postnatal Meditation
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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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25 Min Postnatal Sculpt - DR Focus w Pilates Ball
Playlist: https://open.spotify.com/playlist/7wZFLLJgmXEtfBgrFl0RDM?si=c763ebdebb664509
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12 Min Tabletop Arms - 1 lb weights
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=39edf7e033834352
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40 Min Mommy + Me Yoga - No Equipment
Playlist: https://open.spotify.com/playlist/4Gb5AMHpKHkBFk0uYGvyRX?si=c4ce14e6dad94b3f
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20 Min Postnatal/Gentle Sculpt - Optional 1 lb weights
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5 Min Breath Work
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Postnatal Breathwork - Video 2: Supine
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16 Min Glutes - Long Resistance Band
Playlist: https://open.spotify.com/playlist/7re2N3KQm8g6DABNi9eibv?si=e647721e806f4442
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18 Min Mommy + Me (Postpartum) - Full Body with just your baby!
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13 Min Postnatal Breathwork - Supine Position
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14 Min Arms - 3 lb weights
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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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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 Arms - 2 lb weights
Playlist: https://open.spotify.com/playlist/6MSwHAfylzVxyvuzDXhRZj?si=5dc64384cfa94338
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36 Min Postnatal Flow - Optional Yoga Blocks
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23 Min Mommy + Me Workout - No Equipment
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Postnatal Breathwork - Video 3: Quadruped
Video 3 of the postpartum core recovery series
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17 Min Inner Thighs - No Equipment
Playlist: https://open.spotify.com/playlist/5PN943ZI0WQPN76XqEgC7F?si=8b78983f01994d59
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26 Min Postnatal Sculpt - Loop Band
Playlist: https://open.spotify.com/playlist/1ydf0s8R4CI3wjiVBor8rK?si=4f3e036339f841a9
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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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24 Min Postnatal Sculpt - 1 lb Weights + Loop Resistance Band (Live IG 12/19)
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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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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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22 Min - Postnatal Strength Full Body - 3 lb weights
https://open.spotify.com/playlist/07S6bbq2Q1qhAdWEHyk1rC?si=710efbfe6d7545df
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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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24 Min Yoga Flow - No Props
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27 Min - Postnatal Strength Full Body - 1 + 3 lb weights and chair
