"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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Weeks 6-10 Postnatal Workout Calendar
106 KB
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Weeks 10-14 Postnatal Workout Calendar
95.7 KB
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Weeks 14-18 Postnatal Workout Calendar
103 KB
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88.2 KBPregnancy Fitness Guidelines
88.2 KB
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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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3 Week Postpartum Daily Stretch
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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 -
Postnatal Breathwork - 9 Min 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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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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23 Min Prenatal Yoga Flow
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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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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
