FREE CORE

& BOOTY
WORKOUT
PROGRAM
FOR MOMS
WITH POSTPARTUM ATHLETICISM COACH JENNA DALTON
 HEY THERE!
I’m Jenna, a Certified Postpartum Athleticism Coach and mom of two girls.

I'm so glad you're here because I get how frustrating it can be to not look or feel
the way you actually want to after having a baby.

How much of a challenge it can be to prioritize your own mental and physical
health while still feeling like a “good mom”. How you just wish you had the
energy to tackle the day and the strength to keep up with motherhood. How
you don't recognize yourself. Don't feel like yourself. You literally have an
entirely different body after having a baby and - while you'd love to embrace
the empowering message of "love your body, stretch marks and all!" - you're
having a tough time making that happen.

Of course your baby was worth it. So worth it. But you just wish you could feel
good and happy in your body. You love being a mom. And you also want
something for yourself beyond being someone's mom.

How do I know this? Because I was you. After I had my first daughter I
thought I would bounce back, be in the gym at 6 weeks postpartum doing
my usual workouts, and feel like myself in no time. I sure didn't. My body
felt weak and foreign to me. I felt confused, frustrated and like a huge part of my
identity was missing.

So I did what I do best, I spent thousands of hours researching, gained four

postpartum fitness certifications, used what I’ve learned to train dozens of
clients and also regain my own strength and confidence after two
pregnancies of my own.

I gained back that sense of my identity that felt lost. I love lifting and doing all
kinds of athletic-y things like going on bike rides with my family, chasing my
toddler around the playground, jumping and dancing around to make my baby
giggle… It feels so good to be able to do all the things again without
worrying if my body can handle it.

I want this for you too. And this program is the place to start. So let’s dive in.

© Jenna Dalton Fitness Inc. | JennaDalton.com 2

 Am I Being Selfish For
Wanting to Exercise?
No. Taking time to workout and take care of
yourself is not selfish.

And it’s not just about doing some self-care so you

can “be a better mom” or “be a better wife or
partner”. You deserve to take care of yourself so
that you feel good for you.

Your mental health matters. Your physical

health matters.

It’s okay to put your needs first. To prioritize your

own happiness. Do this for you. 💜

When Should I Here are some ideas to help you make your ‣ Ask a family member or friend to come have a

Workout Out? workouts happen: play with them. They’ll love it, you’ll get some
movement in. Win. Win.
‣ Get up an hour or so before your kiddo
Life is messy and a joy ride when you have kiddos. ‣ Do a kiddo-watching swap with a neighbour
typically wakes up.
No two days are the same and it’s hard to predict friend. They come over to watch your kiddo while
how your week will shape up. ‣ Ask your partner or husband to take care of the you workout and then you switch so they can get
morning routine while you work out. in a workout too.
Some days you’ll easily be able to get a workout in.
‣ Plop your babe in the bouncer or put on Netflix. ‣ Hire a babysitter to come watch you and your
Other days you won’t.
Yes. It’s okay to put the TV on while you workout. friend’s kiddos so you can all workout together
while your kids are happy playing.
Roll with life. Do the best you can with the time ‣ Get everything ready before you put your kiddo
and energy you have. Just try your best to take the down for a nap so you can dive into your workout
next 21 days (at least) to do some good for you and right away once they’re down. Whatever you need to do to take the time for
your body. yourself, do it. Because your needs matter.
‣ Drop them off at the gym daycare.

© Jenna Dalton Fitness Inc. | JennaDalton.com 3

 A Note About Giving
But in order to do that you need to give your body You’re still allowed to wear a bikini and eat potato
time, the right exercises, breathing and alignment chips even though you feel like you should lose a

Yourself Some Grace

strategies, and powerful mindset shifts to help it few pounds to fit an unrealistic ideal.
heal as well as it can.
You do not have to pressure yourself to workout
It’s okay to miss a workout or two because you’re The truth is, your body is different now. My body is crazy hard or diet to try to look like you never
having a couple of rough days. different now. Maybe there are more wobbly bits, even had a baby. So don’t push through, forcing
and stretch marks, and saggy skin and slightly odd yourself to workout no matter how terribly
I get that it can feel frustrating and if you’re having a shaped post-breastfeeding boobs (or is that just exhausted you feel. Give yourself some grace. Go to
tough time getting back on the workout wagon me?! 🤣 ). That’s okay. bed early. Then come back to it tomorrow.
after an unplanned hiatus, here are some tips to
help you stay motivated. You don’t have to love your postpartum body P.S. If you’re doing this because you’re having a
but I also don’t want it to define your self- tough time feeling awesome in your body – take a
Just remember that it’s okay to give yourself some worth. peek at this research-backed way to feel better
grace and not push yourself too hard. When you’re about yourself right now.
early postpartum or extra sleep deprived, your
body needs more rest and recovery, less HIIT
workouts. So take it easy on yourself.

I remember how rushed I felt to “get my body back”

after I had Avery, my first daughter. When the 6-
week “okay to exercise” mark hit, I took off running
(literally) and I honestly did my body more harm
than good. I know better now and I’m so glad I
gave myself the grace I did during my second
postpartum period.

Learn from my mistakes – give yourself the time

and space to heal. There’s no rush. And honestly,
the whole “pre-baby body” stuff is a lot of pressure
you don’t need.

You can be strong, feel sexy, and get back into

doing all the exercise and fun things you loved
to do before you had a baby - in the body you
have now.

© Jenna Dalton Fitness Inc. | JennaDalton.com 4

 I Have Diastasis,
Prolapse, Leaking…
Is This Safe for Me?
Let’s be honest. “Safe” is a relative term.

There truly isn’t a “diastasis safe” or “prolapse

safe” workout because there are so many
factors to consider.

And how you do the workout has much more

impact on your body than what you’re doing.

Your alignment, breathing strategies, form, how

long you’re working out for, how far postpartum
you are, where you’re at in your cycle, whether
you’re breastfeeding… all these things (and so
much more) can impact how your body responds this program. I want you to feel confident that Also, one more thing while we’re talking about
to exercise. it’s right for you. postpartum body concerns – it’s never normal to
pee yourself during a workout. It doesn’t matter
So – while I know you want me to say “Yes! Do this! But of course, I’m a well-educated postpartum how many babies you’ve had or what your labor
It’s safe!” I can’t guarantee that this program is right fitness coach so I created this program with some was like, peeing yourself (even just a little) is not
for every body. common postpartum issues in mind. It’s your non-refundable entry ticket into motherhood.
intentionally low impact with an emphasis on So if that’s happening to you, make sure you click
It just wouldn’t be ethical because there could be simple core and glute exercises that are designed on that link and check out the steps you can take to
things going on with your body that make certain to help your body recover and get stronger after stop the leakage from happening.
movements or strategies not the best idea for you – pregnancy.
at least not right now. Enjoy challenging yourself without pushing your
Just make sure you’re actually listening to your body farther than it can truly go right now.
This means that I want you to check in with body – especially if you’re noticing an increase in There’s no rush.
your physiotherapist, physical therapist or symptoms or any new symptoms creeping up.
doctor – especially if you’re dealing with things
like prolapse or diastasis – before you dive into

© Jenna Dalton Fitness Inc. | JennaDalton.com 5

 Get Your Stack On
There are 3 simple cues you’ll hear me say again
and again throughout this program:

1. Untuck your booty.

2. Avoid thrusting your chest up and stack your

ribs over top of your hips.

3. Put your weight into the space under your

ankles - the heel-ish part of your foot.

Why do you want to do these things? Well, one of

the most important reasons is because these cues
help ensure your core and pelvic floor can work
properly.

So in order to have an awesomely functioning core,

these cues are worth adopting - at least for those
Do You Know How to
2. Help your body recover well from pregnancy
and ensure your core muscles are actually early months postpartum and while you’re doing
this program.
Properly Engage Your
engaging in the way they’re supposed to, when
they’re supposed to.

Core?
You don’t have to live in ideal alignment 24/7. But
you do want to be mindful about how you’re sitting,
3. Get the most out of this (and any) workout
standing, lifting and moving on a daily basis.
program you do.
Knowing the best way to engage your core (fun fact:
this isn’t about sucking your belly button to your How your body is aligned can impact how you
Watch this video. It’ll give you some tips on how to feel and function. So this stuff really does matter.
spine or bracing your abs) is so important so that
properly engage your core so that you get the best
you:
results possible.

1. Are actually working the right muscles in the

right way.

© Jenna Dalton Fitness Inc. | JennaDalton.com 6

 Equipment You’ll Need
You don't need much equipment. I purposely design my workouts to
not require a ton of equipment so you can easily do them at home
if you’d rather not go to the gym.

If you do need something, you can easily grab it on online or at a fitness

store for a reasonable price.

For this program you’ll want to have:

✓ Mini Bands - I recommend grabbing a set with at least 2-3 different

levels of resistance so you have some options. But if you only have
one, that’s great.

✓ Resistance Band + Door Anchor - I love using a resistance band with

a door anchor because it makes it easy for you to get in a great
strength workout without needing much space or equipment. If you
don’t have a door anchor, using a securely attached baby gate, pull-up
bar or a heavy something you can loop it through (like a treadmill arm)
can work great too.

✓ Bench, Step or Piece of Furniture - If you have access to a weight

bench or a Step, that's awesome. But you can honestly just use your
couch or a coffee table if you don’t have those options available to you.

If you don’t have some of the equipment right now, don’t let it stop you.
You can get started by just doing the bodyweight exercises and adding
the other exercises in once you have the equipment.

Now let’s dive into the workouts! 💪 🙌

© Jenna Dalton Fitness Inc. | JennaDalton.com 7

 The Workouts
There are also links to Flow-Thru videos below each Stay tuned. If you enjoy this program and you’re
workout. If you like exercising to workout DVDs, ready for more, I’m going to share how you can get
you’ll love these. access to my signature workout program for moms.
I’ve designed 3 Core & Booty workouts for you. You It’s designed to help you sculpt a stronger core and
can do these workouts 2 - 7 days a week - After 2-3 weeks of consistent workouts you should booty without spending your life in the gym (or
depending on your time and energy. Check out the start to feel - and maybe see - some changes in constantly wondering - "Is this safe? Am I doing this
example calendars below with some suggestions your body. Every day movements might not feel so right? What are the best exercises for my core and
on when to do the workouts. hard and the energy boost exercise can give you booty after baby?”)
will feel lovely.
Mix and match and do what feels best for you Enjoy getting your workout on and I'll check in with
and your body. Remember, this is just the beginning. Feeling you soon.
strong and awesome in your body isn't just
They’re quick so you should be able to get them about doing some "mom safe" core exercises To a strong Core & Booty!
done in 10-15 minutes (depending on how many for a couple weeks then diving back into your
sets you do). If you’d prefer a longer workout, feel pre-baby workout routine. ❤ Jenna
free to combine two of the workouts into one
longer workout.

The point is to do what feels right for your body,

today. If you’ve got lots of energy and time,
challenge yourself to a point that feels good. If you
only have 5 minutes, do one set of the exercises.

Getting in any movement as a busy mom is a

win.

Perfection isn’t the goal. Progress is. “Only” getting

in one 10 minute workout a week is much better
than saying “what’s the point” and not getting any
workouts done.

I’ve also included some of my favourite stretches

for moms. You can enjoy those after your workouts,
or whenever you’re feeling crunchy and in need of
some release.

© Jenna Dalton Fitness Inc. | JennaDalton.com 8

 Workout Calendars
Use these as suggestions. Ultimately it’s up to you how much and when you want to do each workout.

© Jenna Dalton Fitness Inc. | JennaDalton.com 9

 Core & Booty Workout One

Click Here to Follow Along to the Flow-Thru Video of This Workout

© Jenna Dalton Fitness Inc. | JennaDalton.com 10

 Core & Booty Workout Two

Click Here to Follow Along to the Flow-Thru Video of This Workout

© Jenna Dalton Fitness Inc. | JennaDalton.com 11

 Core & Booty Workout Three

Click Here to Follow Along to the Flow-Thru Video of This Workout

© Jenna Dalton Fitness Inc. | JennaDalton.com 12

 Core & Booty Stretches

Click Here to Follow Along to the Flow-Thru Video of This Workout

© Jenna Dalton Fitness Inc. | JennaDalton.com 13

 Looking for More Support &
Guidance?
Want more postpartum fitness guidance - without the “get your pre-baby
body back” messaging that can leave you feeling more dejected than
inspired?

Have a question - or some feedback - about the program?

Want a peek inside my workouts and daily #momlife?

Come hang out with me on Instagram and Facebook. I’d love to see
you there!

© Jenna Dalton Fitness Inc. | JennaDalton.com 14