Congratulations Mama on completion of Phase 3...Phase 4 is going to level you up with your foundation of Breathing Core Strength!
In this phase, expect to FEEL the strength you have been working on assist in every exercise routine. You have been devoting yourself to 24 weeks of focused training as you have recovered your core and gained strength. In this phase, you embody the Super Mom that I know you are by increasing your strength to the next level!
Where your power, confidence, and creativity begin to surge.
Phase 4 elevates everything you’ve built so far — progressing your breathwork, deep-core strength, and total-body conditioning while continuing to nourish your connection to the community. At this stage, you’ll start to feel stronger, more capable, and more in control than you’ve felt in years, integrating breath and movement with a sense of ease and empowerment.
You’ll also step into Cognition Cardio, challenging your brain and body together to sharpen focus, enhance healing, and spark creativity. This is the phase where the Super Mom in you begins to emerge — powerful, grounded, and fully connected from breath to core to mind.
xx AJ
Mama, entrance into the 25th week is a special one because you are entering into the Phase 4 section of your One Year Postpartum program.
This week will bring with it a brand new Cognition Cardio video alongside new challenges in your Strength Protocol and hip mobility as you practice a nightly Deep Squat with increased challenge on your Breathography.
We will also advance our morning walking routine, so it is even shorter than before with a big focus on foot mechanics!
An added challenge to your Breathography Breath Cycles is going to continue to challenge your postpartum core as we increase your stress tolerance and oxygen efficiency (energy!)
As always, post in the community frequently so that we can all interact with each other, and I can help you with your program as you continue to connect with and get stronger in your Breathing Core everyday!
Let's GO Mama!
xx
AJ
Welcome to Week 26 Mama!
Big changes happening in your strength and cardiovascular fitness at this point!
Very excited for you to be feeling those improvements on multiple levels with your Breathing Core as you base.
This week, we continue to challenge both the Strength and Cognition Cardio as we progress your Breath in the Squat.
Lets continue to soar together!
xx
AJ
Welcome to Week 27 Mama!
This week, we will continue to challenge our breath together as our Breathing Core muscles continue to connect deeply to every single session that we do.
The added focus of adding "pauses" to the Breath Cycles not only increases the endurance of the abs as you hold your Ab-Ribbon a bit loose as you pause your breath, but also is going to contribute to higher and higher CO2 Tolerance, which is one of the most effective methods for controlling stress in the postpartum period. We will all retest our CO2 Tolerance at the end of our Phase 4.
Living every day joyfully as we execute the DAILY practice of reducing stress, improving cognition, and gaining strength, we can become even STRONGER than we were after having a baby!
xx
AJ
Phew! You are really rocking it. Gaining strength in your CO2 Tolerance with the new breath challenges, increasing your ability to hold your Breathing Core in a variety of positions, and upping the endurance of your brain to navigate and perform your Cognition Cardio combinations.
These layers will all be focused on more deeply in our Week 28.
Let's begin!
xx
AJ
Welcome to Week 29 Mama!
You are more than halfway through your One Year Postpartum program, and I couldn't be more thrilled for you.
Through your diligence in activating and strengthening your Breathing Core on most days of the week, you are feeling that strength, endurance, stability, and mobility in your pelvis.
This week, let's uncover a new Strength and new Cognition Cardio video as you begin your halfway point of this Phase 4, where you have worked daily on improving your hip mobility, core strength, and cardiovascular efficiency!
Looking forward to your continued results. Make sure to post in the community for my constant feedback on your thoughts.
xx
AJ
Mama! Can you believe Week 30 is here?
You have gained strength, endurance, mobility, and stability (of mind + body). And, guess what? There is more in store. Don't think that because you are feeling stronger and more mobile that it can't get better...because it can, and I am here to guide you through step by step how.
In Week 30, we will continue to reinforce our Strength Protocol with attention to your Breathing Core and get very familiar with our glutes with the strength, cardio, and mobility routines.
Glutes are a girls best friend after having a baby!
xx
AJ
Final 2 Weeks of Phase 4 Mama!
I am extremely excited for you to complete the Phase 4 Strength and the Phase 4 Cognition Cardio.
I am have been sprinkling in research for you along the way [for motivation and education] as to how dance [Cognition Cardio] positively affects your brain and body. I am thrilled for you to be on this path of not only recovering your postpartum core, but also enhancing your cognition, including executive functioning, memory, mood, spatial awareness, and language skills [I know! seems insane, right? But, there sure is research to support it!]
These final 2 weeks of Phase 4 are going to leave you feeling strong from the inside out with a brain that is ready to fire 🔥🔥!
xx
AJ
This week is all about finding the connection to your Breathing Core and feeling the difference between a contracted and relaxed pelvic floor and transversus abdominis and a released core.
As you continue to work on your mobility with a released core, you will find that the ability to relax a muscle contributes to you having greater strength in the muscle. A muscle that is constantly gripping is fatigued and unable to offer its full power to you.
Cannot wait to continue to be on this journey with you!
xx
AJ