Congratulations Mama for completing the FIRST 8 Program, in which you learned the fundamentals of your Postpartum Breathing Core Technique!
In Phase 2, you will integrate what you have learned over the first 8 weeks into combinations that continue to increase your strength and recover your core.
What's new in Phase 2?
1. Resistance Band Work, connecting your Breathing Core to total body strength endurance
2. New Mobility Routines
3. Breathing Core Walking Intervals
4. More Breathing Core Community Connections to enhance your learning and friendship as you go through this program!
Where your healing foundation becomes functional strength.
Phase 2 transitions you from early restoration into purposeful endurance strength training, teaching you how to apply everything you mastered in The First 8 to real, progressive movement.
You’ll use your Breathography technique and the Ab-Ribbon to maintain deep-core connection as you begin strengthening your entire body with longer, more integrated sequences.
Across these eight weeks, you’ll build stability, stamina, and confidence — learning how to move with strength while still supporting ongoing core recovery.
This is the phase where your breath, your body, and your growing resilience start working together in everyday life and in every workout.
! 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:
Where do you get your energy? (Breathography Exercise)
Are you taller? (Posture Breathing Core)
You don't have back-pain when picking up baby? (Weekly Breathography Strength)
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