Hi! I am AJ, your postpartum coach for the next year. It's my dream to help postpartum women learn a method that effectively improves core connection after having a baby, but also calms the nervous system and improves results from exercise.

I am thrilled to walk you through your one year program that is going to give you the strongest foundation you have ever had! That's right, I have had many women profess that they are now STRONGER than before having a baby after learning my research-supported breathing technique, Breathography, with exercise.

This is Ozzie, my first born, now 8 years old ❤️

During this time, you will learn to navigate your way around the HYPOXiX community, introduce yourself to the HYPOXiX community, take your CO2 Tolerance Test, and listen to and breathe with beautiful Nootromusic, which are original compositions that guide your Breath and calm your nervous system.

What is your Breathing Core? This is the core that you strengthen when you are controlling your breathing. Your Core is your Breath and your Breath is your Core. The combination of the breathing method, Breathography, and developing a connection to your Ab-Ribbon🎀 are going to help you to create the strongest Breathing Core you have ever had.

Because the muscles that are challenged during pregnancy and the birthing process are also your Breathing Core muscles, the Postpartum Breathing Core program helps you to both feel and strengthen your Breathing Core in every single movement. This is why Breathography underlies every single workout, whether strength, cardio, mobility, or core. Frequent dosing of Breathing Core exercises not only recovers your postpartum core, but also helps to calm your nervous system through the effects of controlled breathing (MUCH needed in this new postpartum period!).

Let us begin with the creation of your Breathing Core!

XX
AJ

Welcome to Week 2 Mama!

Your Core is your Breath, and your Breath is your Core. Your Breathing Core is your foundation, and you can start connecting to this gently soon after you give birth to calm your nervous system to start healing your core.

In Week 2, we dive deep into our Pelvic Floor Re-Awakening routines that give us a strong foundation as to what it feels like to both contract and relax multiple components of the pelvic floor. Your routines are short and doable during this period of NEW-NESS!

Here I am a few hours after giving birth to Jojo, my second child, now 5 years old. Once an hour, I practiced 3 minutes of Breathography breathing

Remember, less is more. The key is that you approach your deep core with calmness and gentleness in these first weeks. View these first few weeks less as exercise and more as meditative Breathing Core connection sessions. The routines are designed to calm you as much as they are to practice reconnecting to the pelvic floor.

xx

AJ

Welcome to Week 3 Mama!

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This is your week to start learning your Postpartum Breathography Technique. This Breath Cycle will serve as the foundation for your strength, mobility, and cardio routines for the coming year.

I cannot wait to teach your eery detail of your Postpartum Breathography Breath Cycles, specifically designed to heal your Postpartum Core

You have spent the first 2 weeks gently reconnecting to your pelvic floor and now you will integrate what you have learned into the complete breathing method that is going to serve as your foundation for your year to come as you progressively get stronger in body and mind. This is your Breathing Core!

XX

AJ

Mama, your breath-work + exercise daily routines are going to leave you with a feeling of CALM because of the Breathography's effect on the nervous system. Not only are you recovering your deep core, but you are healing and strengthening your nervous system.

Congratulations Mama for entering into the 4th Week of your Postpartum Breathography Program. I am excited to coach you through a week that introduces new Early Strength and Pre-Bed mobility routines with core and nervous system healing Breathography breathing integration. I am here as your coach throughout this program. Please leave questions below the videos and also in the Q&A forum. I will answer every question you have as you learn a breathing method that will lay the foundation for your continued success in exercise for the rest of your life.

Mama, I am so proud of you every day for being on this journey. It is the work on your nervous system and deep core, using the Breathography Breathing Technique, that is establishing the strongest foundation that you have ever had to move forward with more strength, less injury, and more mobility than you have ever had before!

Countless women have enjoyed GREATER strength of mind and body AFTER having a baby when going through the Postpartum Breathography Year program than BEFORE having a baby.

How could that be so?

By moving slowly, and taking the time to establish connections to your deepest core, you are building your CENTER like never before. Because your core's main job (aside from stabilizing and preventing injury in the lower back) is to transfer forces from the upper to the lower body, you are going to experience a more connected body as you move through space.

I can't wait for you to continue moving slowly for the next few weeks as we continue to optimize our muscle activations in our Early Strength, Early Mobility, and Stroller Walking Routines. This upcoming week, you will learn a new Early Strength Routine that you will repeat every single day for 7 days to become highly skilled at this routine.

We will continue to condition our cardiovascular systems, by adding in 5 days of stroller walking this week with alternating Nootromusic selections for your listening pleasure as you stroll baby!

xx

AJ

Mama! We are in this together! Please post in our community PHOTO page about your experience as we journey alongside one another.

Week 6 introduces our Phase 2 Postpartum Breathography that elongates your Breath Cycle and quickens the ZipUp Activation. We will continue to work slowly and strategically, focusing on gentle, SHORT, Early Strength + Mobility routines as your mind and body adapts to the new Phase 2 Breathography Breath Cycle that you will continue to integrate into your strength, mobility, and cardio routines for the remainder of the one year program.

See you in the workout!
AJ

Welcome to Week 7!

You have accomplished so much with your learning of both Phase 1 and Phase 2 Breathography over the course of the First 8 section of your First Year Postpartum.

This week, you continue to refine your skills of integrating the Phase 2 Breath Cycle into both your Week 7 Early Strength and Pre-Bed mobility routines. Your pelvic floor and entire Breathing Core is feeling a lot more connected at this point, and this is going to help you have the strongest core you have ever had - the strongest you Mama!

Here is Jojo, now 5 years old. I remember how much stronger I felt after having Jo because I had been practicing Breathography religiously before, during, and in the early days after birth. I am excited to walk you through the process of teaching your how Postpartum Breathography can reduce pain, increase strength, and increase calm after pregnancy.

XX
AJ

Mama! Do you feel that Breathing Core starting to give you energy and certainly pelvic support at this point in the program?

Here I am wearing my Ab-Ribbon and working on Breathography Breath Cycles with a walking routine after having Jojo. It's amazing how much the walking routines, which is our only cardio in the first 16 Weeks postpartum, improve the Breathing Core, posture, and also nervous system recovery. Can't wait to hear about your success!

XX
AJ

Congratulations Mama for making it to Week 9 of your One Year Program.

I am so happy to be coaching you through your program day by day, week by week, and month by month. It is the consistent practice of your Breathing Core in strength, mobility, and cardiovascular routines that is laying the foundation for the strongest core you have ever had.

This week begins a new Phase of your One Year program, in which you begin to add light resistance to your strength routines using your Band Squid kit. Looking forward to continuing to improve your endurance strength from the inside out using your Breathography, Ab-RIbbon, and now adding in resistance bands with the Band Squid!

xx

AJ

Week 10 ahead is complete with reinforcing your:

• Morning Core + Posture

• Week 10 Strength

• Progressive Breathing Core Walking Routines

Connecting to your Ab-Ribbon daily in the workouts can help you to maximize the potential of your deep Breathing Core. Using the tactile feedback of your Ab-Ribbon will let you know when you are using your complete exhale and your complete inhale with movement. This is the KEY for creating the strongest core you have ever had...even AFTER pregnancy! GO Mama!

See you in the workout,

AJ

Week 11 and the DIAPHRAGM

What is your diaphragm? It is your primary breathing muscle and also a core muscle, meaning the stronger it is, the less likely we are to get injured AND the more likely we are to experience the longevity benefits of increased lung capacity!

Each Breathography Breath Cycle increases the strength of the diaphragm. Ultimately, as you recover your postpartum core, you are achieving a cornucopia of other benefits, which include the nervous system balancing effects.

The diaphragm is the dome shaped muscle at the base of your ribs. You should wear the Ab-Ribbon right at the base of your ribs because you will have the tactile feedback that you are optimizing both your Engaged Inhale and your Engaged Exhale.

See you in the workout!

AJ

Mama! Week 12! This is your 3 month mark, and I KNOW that you are feeling those adaptation at this point...lets talk Mommy Brain!

What is Mommy Brain? It is the drastic shift in hormones after having a baby that just make it...lets just say...challenging to "executive function" in the way that we are used to. Whether you are taking a long or a short maternity leave, feeling good in your brain is important for mood, household, and work decisions. Breath-work can help you!

Did you know that SLOWING your breathing can enhance your cognition? How is that? When you slow your breathing, you increase blood flow to your brain because of the increases and balancing of CO2 to O2 in the body. The CO2 and Nitric Oxide that are by-products of slow breathing both increase the rate of blood flow and the size of the blood vessels in many parts of the body, but especially the brain. How cool is that? Now THAT is VERY helpful for Mommy Brain..we NEED THIS!!! ❤️ Not only are we recovering our Breathing Core Strength, but we are also recovering our BRAIN.

Lets do this Week 12!

xx

AJ

WEEK 13 MAMA!

We are really on a roll now! Now that you have a solid foundation in your Breathing Core after 3 months of training it in tiny doses every day, we will increase the challenge on your Breathing Core by loading it with more resistance getting as strong as you possibly can be.

Guess what? Breathography Breathing is not only client supported, but also research supported. In our pilot study looking at the effects of combining this breathing with functional movement, we showed increased fat-loss, RMR (metabolic rate), strength, and decreased waist circumference in the group that followed Breathography breathing with movement.

Let's go Week 13!

See you in the workout!
xx

AJ

Wow Mama! Week 14!

Only 14 weeks ago, you were blessed with your birthing story, and now look at how far you have come with your baby and your health + fitness. Take a moment and recognize just what you have accomplished: 9 months of pregnancy, bringing a new human into the world, navigating feeding your baby, and reconnecting to your body early in the game. It takes so much courage to do EVERYTHING I just mentioned. Give yourself a BIG HUG!

No...we will not be doing this move in week 14! ...but here I am, about 7 months pregnant, the dancer inside of me just impossible to tamp down. I can't help but integrate a level of artistry and creativity (dance, music, etc) into our sessions. This is why you will see the music, movement, and Breathography continuously changing. This benefits your brain and your body to constantly be evolving in your mind and body. Looking forward to Week 14, where there is just enough novelty to keep it interesting, but enough repetition to continue reinforcing those quality movement patterns with your Breathing Core!

xx

AJ

Week 15 is a special week where you are feeling and seeing those changes. Your friends are asking questions like:

1. Where do you get your energy? (Breathography Exercise)

2. Are you taller? (Posture Breathing Core)

3. You don't have back-pain when picking up baby? (Weekly Breathography Strength)

4. How did you achieve this endurance in your walking? (Weekly Breathography Walking)

I KNOW you are feeling the effects of your program now, and I am stoked to bring you into Week 15 where we learn new Posture routines, Strength, and Mobility...all short and sweet and doable, while being very effective!

xx

AJ

Here you are at Week 16! At the end of this coming week, you will have hit your 4 month mark on this program!

I know you are feeling that deep Breathing Core assisting your every movement. Finding your Breathing Core is so much more than having strength within the workouts, but it is also having strength in everyday movements such as picking up baby, putting down baby, picking up the heavy stroller to go up or down the stairs, and on and on...by now, you are doing a ZipUp Activation as a preparation before heading into any of these resistance training activities of LIFE!

The community aspect of the Postpartum Breathography program is incredible. To have this kind of support while going through the physical and mental shifts of having a newborn baby is invaluable. Thank you for investing in yourself and in this community!

Can't wait to keep building on both!

xx

AJ

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

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

Welcome to Phase 5 of your One Year Postpartum Breathography program Mama!

Really excited for you to move forward in your strength, cardio, cognition, core, mobility, and stress. All of these are key pillars in your postpartum program, with each having equal importance. All of these pillars are gaining momentum, and you are going to feel the effects of all of the work that you have done on your Breathing Core as you apply your calm and your core to your new exercises.

Let's get the strongest we have ever been in both brain and body!

xx

AJ

Welcome to Week 34 Mama!

This week brings you a brand new Cognition Cardio video as you continue to work on your Weeks 33 + 34 Strength Protocol 3 more times. Core + Posture is a big focus on top of advancing our level of the 90/45 Stretch that relaxes our pelvic floor, hips, and nervous system before going to sleep.

My babies are older now. 5 and 8 years old. I cannot tell you how much stronger I feel after having Jolie (my 5 year old) because of the consistency practice of Breathography immediately after giving birth. The specific protocol was developed while I was pregnant with her, and I became diligent about going through the breathing once every day with a ribbon (no Ab-Ribbon back then, but a ribbon nonetheless!).

I can't wait to hear about your continued gain in strength in the community!

xx

AJ

Welcome to Week 35 Mama!

I am thrilled for your strength of mind and body that you are being an active participant in every single day, and this is why you are feeling and seeing your results....and when I say results, I don't just mean strength and body composition [although, this is a nice bonus for all of your hard work]. I mean feeling good!

Your One Year Postpartum Breathography Program is designed to boost your body and your brain, and with participation in our community, you are encouraging your brain with motivation to stay tenacious, engaged, curious, and open to continuing to be flexible in your thinking and your training, which is a huge contributor to your short-term and long term results. Be open to the positive changes in your mind and body. Being open and curious is a key component of your one year program.

Here's a great quote: Curiosity will conquer fear even more than bravery will - James Stephens

Stay curious, hungry, and on fire with that Breathing Core!

xx

AJ

Mama! You are rocking it and that momentum is just infectious.

Are friends asking you about your energy?

Have family members commented on your posture?

Are you feeling your Breathing Core carrying you throughout the day?

I am thrilled for you Mama, and I can't wait to progress another week in which you challenge the same strength routine and a new Cognition Cardio routine on top of your posture, core, and mobility sequences...all short, sweet, and minimum effective dose!

Connected to your Breathing Core during your exercise sessions and during every moment of the day.

xx

AJ

Welcome to Week 37 MAMA!

This week is an exciting week full of continuing to work on your hip + pelvic floor mobility with increased challenge on your breathing muscles, advancements in your strength + cardio routines, and higher levels of breath challenges with your posture work.

If you prioritize breath and posture in every functional movement, you will continue to not only recover your postpartum core, but also have the strongest core + total body that you have ever had. Because the core is what transfers forces from the upper to the lower body, you will have STRONGER and more efficient total body with a strong Breathing Core!

xx

AJ

Welcome to Week 38 Mama!

Grounding and calm are key components of your One Year Postpartum Breathography Program. The breath-work intertwined with the exercise and the mindful moments are sewn into your program to optimize your nervous system in a way that is nourishing for your calm center as you build your strength of mind and body.

The nervous system component is just as important as the cardio, strength, and mobility. There are multiple reasons for that. One: with a calm and centered mind you are happier and more looking forward to your day with your baby and also motivated to press play on your workouts...not feeling burnt-out by it all because it just feels like another overloading task. Two: you are preventing injury by improving your focus inside the workouts with better motor learning and control...all starting from the nervous system. You are also encouraging short and long-term cardiovascular health by improving your heart-rate variability [HRV] every time you elongate your exhalation.

There are many many reasons that the nervous system balance is just as important as the strength of your Breathing Core, and I cannot wait to continue to explore these with you in the coming week ☺️

xx

AJ

Week 39 marks the final 2 weeks of Phase 5 of your One Year Postpartum Breathography program. Congratulations! Beginning every movement with your ZipUp Activation is going to continue to set you up for progressing in your strength while continuing to heal your postpartum core.

Whether you are performing an overhead press with resistance or a calming mobility exercise, always leading with your Breathing Core is going to get you more in less time.

With a calm and centered body, you will achieve more strength out of less repetitions. The mantra continues to be quality over quantity as we move forward with our strength endurance phase of the program.

See you in the workout!
xx

AJ

Congratulations Mama on making it to your final week of Phase 5!

You have so much to be proud of! From the improved hip mobility to the increases in your strength endurance you are setting the perfect stage to move onto the next phase of your program, which brings with it more challenges on the resistance as we work on strength and control.

As we wrap up Phase 5, Week 40 brings with it a deeper connection with your breath in the posture, strength, and cardio routines.

See you in the workout!
xx

AJ

Welcome to Phase 6 Mama!

This phase is incredibly exciting because you have developed a solid foundation for moving forward with more resistance to get strong, toned, and feeling great.

We will reintegrate work with our deep squat after several weeks on hip mobility and continue work on our Breathography as we decrease the intensity of the breath, but increase the intensity of the strength work.

Looking forward to seeing you in the workout!

xx

AJ

Proud of you Mama!

How are you feeling after that first week of new strength? We are really taking action with our Band Squids!

We will repeat our strength protocol this week alongside new Cognition Cardio work both in our Cardio Chunks and full cardio routines.

Your brain adaptations are just as important to me as your body adaptations. One of the things that has always drawn me to include dance (or some level of short-term memorized patterns) into clients programs, is the attentional control improvements.

Not only is attention better within the training sessions, but also translates to improved attention outside the training sessions. This has been shown in a multitude of studies that attentional exercise within a training session can translate to improved attention outside the session in daily life.

Can't wait to work that attention, core, mobility, and total body strength in Week 42!

xx

AJ

Welcome to Week 43 Mama!

As you head into the third week of Phase 6, I know you are feeling those neuromuscular adaptations beginning that increase your muscle fiber utilization - this is a powerful feeling and exciting to know that we can send signals from our brain to our muscle to increase the percentage of the muscle fiber that we are working. Once again, focusing on GAINS not LOSSES is going to get your to your goals in a sustainable and fun way!

What are you focusing on every single day to achieve your goal? If you are focusing on weight LOSS, you are focusing on a LOSS, which certainly sets your brain up for negativity and rumination. Focus on the GAINS, such as strength, repetitions, posture, and you will not only GAIN in these areas, but you will GAIN in your other goals.

Looking forward to more GAINS in Week 43!

xx

AJ

Welcome to week 44 Mama!

You brain is just as important as your body in this one year recovery program. With a healthier brain, you not only see the world in a more empowered light, but you also create bigger and better changes in your body through your mind's ability to create more powerful connections.

For example, did you know that visualizing a muscle contracting is enough to gain strength in a muscle? Of course, you need much more than this to have functional strength, but I am making the point that FOCUS and INTENTION push the moms into the SUPER MOM status.

It's amazing what you can do with focus, and I am thrilled to continue boosting your cognition with the cognition cardio routines and your visualization with the strength routines, and the posture with your daily posture and mobility work!

xx
AJ

Welcome to week 45 Mama!

I cannot tell you how proud I am of you for making it here to this point! You are gaining strength like crazy and the brain adaptations I have been hearing about in the community!

Mama! So proud of you and can't wait to keep coaching you through the final Phase 6 of your program!

For this week, we will continue gaining flexibility in our inner thighs and deep squat, progress our strength with a new routine, and challenge our brains with a new Cognition Cardio routine Week 5 Skater!

See you in the workout!

xx

AJ

Welcome to Week 46 Mama!

As we go deeper into our strength phase where we challenge every last muscle fiber to be called into action using our Band Squid resistance bands, you will reconnect with some of the basics that you learned in the very opening segment of this program:

• ZipUp Activation

• Engaged Inhale

• Engaged Exhale

These are the three pillars of the Breathography Technique and are the foundation of your Breathing Core. Remember, EVERY functional strength exercise is amplified with your Breathing Core and is MORE effective than it otherwise would be, making your exercise as efficient and effective as possible.

We will continue to prioritize your mobility nightly as the relaxation of the muscle is just as important as it's strength.

Can't wait to keep getting stronger in mind AND body!

xx

AJ

47 MAMA! We are rockin' it!

YOU are strong and connected in your Mind and Body, but guess what? We can still push higher in both of these areas, and I can't wait to coach you through how your strength, core, mobility, MIND CONTROL, and self-actualization can get pushed even higher as we continue on this program!

Leveling up your brain and body is a daily practice that provides a lot of fruit in return...higher self-actualization!

Remember, we are focusing on our GAINS in this program! What are you going to gain this week? With your community participation in the BDNF Goals Wish List and Self-Kindness activities on top of your strength, posture, and mobility work, NO ONE can mess with this bulletproof Mama!

See you in the workout!
xx

AJ

Welcome to Week 48 Mama!

It all started with our ZipUp Activation and our Breathing Core. Remember those first days? Separating the components of the pelvic floor to connect with Breathography and your Ab-Ribbon?

And look at you now as you integrate your Breathing Core into every single session, whether it is 15 minutes cardio or 30 minutes of total body strength.

You are STRONG Mama, and we are going to finish off these final 5 weeks of our program leveling up those BRAIN + BODY GAINS! Keep it coming Mama..I will be eagerly awaiting your posts in our community! This coming week, you will add some recovery days with mobility flows in order to prep the nervous system for the final 4 week phase, where we bring back an oldie but good Cognition Cardio routine!

xx

AJ

Welcome to Week 49 Mama!

This is the beginning of your final 4 Week Cycle in Phase 6!

A combination of cognitive tasks and multi-modal exercise, prioritizing breath-work, is the perfect solution for the strongest postpartum Mama!

Last week, you had a bit of recovery with our mobility flows, and this week, we bring back our brain boosting Cognition Cardio routines.

In fact, as we dive into a new Strength Protocol for the week, we will also go back into a Cognition Cardio routines from Phases 4 and 5 where we only spend ONE day on each progression! Now that you have fortified your brain with these routines, we will now move much more quickly through them.

This will give you many post-workout BDNF windows to LEVEL UP with your visions, creative tasks, and high focus tasks.

I am excited for you to maximize your strength of MIND + BODY over the course of these final 4 weeks!

Take advantage of your windows of opportunity Mama! We can Level Up every day...it just takes strategy and knowing when your windows of optimization are. Post-workout is a wonderful period to take advantage of those post-workout brain chemicals that are ignited with our multi-modal, motor cognitive exercise regime!

xx

AJ

Are you feeling that deep connection between an almost ONE YEAR strong Postpartum Breathing Core and a STRONG and CENTERED self? I am not only talking about your new ability to move in all directions with better control, but also the MIND CONTROL that you are able to achieve from the devoted time that you spend each week training your breath control with Breathography and the Ab-Ribbon.

It's the body AND mind that are affected in the short-term and the long-term from breath controll focused movement.

Week 50 is full of progressions from last week's posture exercises, Cognition Cardio, and total body strength. Let's begin!

xx

AJ

Welcome to Week 51 Mama!

Can you believe that this is the second to last week of your ONE YEAR PROGRAM? I cannot wait to hear about your strength of mind and body!

Hypoxix.studio is where Breathography meets all exercise

Many have been asking what to do after the conclusion of this program.

You have a couple of options. Use HYPOXiX.studio website to apply your Breathography Technique to all of the classes, including mobility, strength, recovery, and core. You can also work with me as a private coach for just one month to start, or longer than that if you find having a coach by your side valuable. Please book a call to learn more about coaching.

Would LOVE to see a picture of you and your little one...here is Jolie at 5 years old...she was in my tummy when I was putting the final touches on the Breathography Technique and gave me the easiest birth and quickest recovery I ever had!

This second to last week of your program, you will learn one last Postpartum Breathography Strength routine and go through your final Cognition Cardio Routines ....Breath, Brain, + Body!

xx

AJ

The final week Mama!

You made it. Despite all of the mornings with the obstacles and the days filled with a million and one MOM TASKS, you were able to prioritize yourself at least once a day, which has paid dividends in your ability to be healthier, heal your core, and have MORE energy and efficiency for your family and your own self-actualization.

Feed your body, mind, and soul to feed all of those around you better

This final week puts a finishing "button" on our one year of training, but it doesn't mean you have to stop your Breathing Core Program. I am SUPER PROUD of the results that you have experience in your diastasis core, your total body strength, and your BRAIN on multiple levels, including leveling yourself up to the super-Mama that you are. If you would like to continue training, please either reach out for private coaching options or you can sign up for a monthly or yearly membership at Hypoxix.studio. Use the coupon code SUPERMOM2 for 20% off a year membership. On Hypoxix.studio, you will find 8 week cycles of Strength and Cognition Cardio routines that gradually progress the Breathography while progressing the difficulty of movement. See you in the workouts!

xx

AJ