I am excited to announce that Week 17 holds a special place in my heart because you will start to integrate a concept I call Cognition Cardio into your weekly routine.

As we continue to gain strength endurance in our deep Breathing Core and total body, we will begin to challenge the brain on a lot of levels.

I have a former career as a Broadway dancer, and I am very familiar with how not only the body, but particularly the brain, is affected by learning patterns while getting the heart-rate up.

Cognition Cardio integrates breath-control (Breathography) with choreographed patterns (Cognition Cardio) to challenge your core, cardiovascular system, and BRAIN (reactive, short-term memory, balance, spatial awareness).

We will start at a very beginner level, and stay on the same combinations for 2 weeks straight, so that you begin to become familiar with the combos toward the end of the second week (but not TOO familiar...the purpose of using Cognition Cardio is to challenge your brain, so if you feel like you are being kept "on your toes", we are doing something right!

The reason I decided to add Cognition Cardio into the postpartum program is because the areas of the brain that are activated help to alleviate the anxiety felt when in the postpartum period.

For many, it is the working of reactive skills, short-term memory, and musical recognition that improve our mood and dampen feelings of stress...not to mention you are IMPROVING these functional abilities of your total BRAIN POWER!

Oh, and also, this is where things start to get REALLY FUN. Original playlists in every workout that keep your Breathography tempo perfectly aligned with your Breathing Core!

Come on Mama! It's Phase 3, LET'S GO!!

xx

AJ

Week 18 is a continuation of your work from last week, in which we add new challenges in your posture routines, and deep squat hip mobility. You will continue working on the Cognition Cardio and Strength routines for one more week.

Are you LOVING connecting your core during the new cardio protocols? Give me feedback in our community, so we can start a chat about it!

Can't wait to continue our work together: building strength of mind + body with a Breathing Core foundation!

xx

AJ

You are really rocking it now Mama! Week 19 means that you have been strengthening your Breathing Core for almost 5 months using the Breathography Breathing Technique and your Ab-Ribbon.

Remember to continue using your Ab-Ribbon as tactile feedback as to whether or not you are ready to progress the movements as we progress our strength.

You want to reduce the pressure of your Ab-Ribbon around the base of your ribs on the Soft Shh and Loud Shh of the Engaged Exhale. If you are not able to do this, please post in the community for modifications at this time.

xx

AJ

Dance has been shown to not only enhance cognitive function on many levels, but also dramatically improve mood.

During the postpartum period, integrating a workout that includes dance cardio (the learning of new patterns while synchronizing arms and legs) can help with the postpartum blues that are sometimes felt in the first year or two postpartum.

The integration of Cognition Cardio into your weekly routine is a strategic method of providing a holistic physical and mental wellness protocol in your First Year Postpartum Program.

See you in the Workout!

xx

AJ

In your first year Postpartum Breathography program, you are assigned specific TASKS every day.

This not only serves the purpose of keeping your program clearly organized, but also integrates a powerful psychological exercise that has been shown to decrease anxiety/depression, boosting mood as you "check off the list" each day.

Here is a great article highlighting the efficacy of accomplishing tasks on a to do list and what that does to your brain.

Remember, your First Year Postpartum Program is just as much about mental fortitude as it is about physical strength.

xx

AJ

Wow! Can you believe your progress? I am super excited to see what you post in the community this week with your feelings of connection to your Breathing Core, and how much fun you are having with the Cognition Cardio Routine for this phase of your One Year Postpartum program.

Here is some inspiration from a recent study looking at the effects of dance (Cognition Cardio) on executive function (the ability to navigate and strategize complex tasks):

HERE is the study if you would like to read it.

See you in the workout! Let's keep strengthening you Breathing Core in every single one of our efficient sessions.
xx

AJ

Week 23 brings you NEW Strength and a NEW Cognition Cardio Routine that we will progressively work on over the next several week.

You will also challenge your deepest squat in the Level 4 HYPOXiX Deep Squat each night when you put baby to bed. You are getting so strong at almost 6 months into your program. I am so proud of you Mama!

See you in the workout!
xx

AJ

Congratulations Mama on beginning your sixth month and almost the halfway point of your one year program.

This week, you will progress the challenge of your Breathography in your nightly Deep Squat for enhancing hip mobility and sleep and also progress the duration of your Cognition Cardio sessions. Looking forward to you making continued gains in your strength of mind + body!

I am continuing the study of YOU on my end! I LOVE witnessing your participation in the community forum. Please post pictures, ask questions, and interact with one another. I visit the forum once a day to answer your questions, comment on your pictures, and interact on a variety of levels!

xx

AJ