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Workout Guide by Petite PWR 1
Workout Guide by Petite PWR 1
A P R I L W H I T N E Y
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This is how you lose fat when you’re short... “I dropped 25+ pounds! Her approach
to nutrition is very sustainable. It took
me out of the crash-diet mentality and
PHYSICAL PROGRAMMING 17 into a healthy relationship with food :”
PRIORITIZE PROTEIN................ 20
How to get that metabolism UP…
MAGGIE
STAYING POWER...................... 25 LOST 7 LBS
“Working with April literally changed
The #1 key to your long-term success
everything!”
WHAT’S NEXT............................. 35
A better way to live + love…
LIMITED-TIME MASTERCLASS................. 37
Get your 24-hour pass. JULIE
GAINED CONFIDENCE
MY STORY.................................. 40 “My confidence has dramatically
increased and I feel ready now more
My journey… than ever to make big life decisions
and stick to it.”
✔ EAT WELL
For long-term, sustainable results
You know you need to find a better way to get in shape All fitness programs on the market and even
than doing hours of cardio and eating fewer calories. serving sizes at restaurants are engineered for
At first you saw some results, but now it’s become those of average or taller height. So it’s not your
completely unsustainable, and you wonder if you are the fault! I’m here to help you figure all this stuff out so
problem—maybe you just aren’t meant to lose the fat (not that you don’t have to put in the time and energy
true). You’re willing to put in the work, but at the same time required trying to tailor the world to your needs and
you’re not sure what to do at the gym or what the best goals, because, well, if we don’t adjust things to us,
foods are to eat. You should feel immensely proud of we aren’t going to change.
everything you’ve done for your health up until this point,
and if you’re being completely honest with yourself, you Your vision for your health is big, but you’re just
know you’ve already tried a lot. You really just want to not sure how to bring it to life in a healthy and
reach the point where you consistently eat well and enjoyable way anymore.
exercise, and the fat comes off in a way that equals the (Not to mention, you’re not sure you even have the
effort you’re putting in. time.) I want you to know, I’ve been right there with
you as a petite myself, and I promise, there is a
But you’re also really frustrated that it seems so much better, healthier and happier way to achieving your
harder for you to lose weight than your taller friends. goals. I am confident that this is just the beginning
You’ve seen your taller friends try a diet or cardio and get for you, and you have lots of progress ahead!
amazing results—seemingly overnight. But when you try the
same approach, it leaves you hungry, exhausted, and just
unhappy. Not seeing the same results leaves you ARE YOU PETITE?
feeling like you’ll never do enough to get to where PETITE JUST MEANS THAT YOU’RE
you want to go. Before we go any further, I want
you to know that this is common for petite women 5’4” AND SHORTER. IT HAS
to go through, and you’re not alone in this. NOTHING TO DO WITH YOUR
WEIGHT OR BODY SHAPE.
YOU’RE STUCK IN A PLATEAU. You’ve been exercising for months, and you’ve
You know that in order to get a different result, even hired a personal trainer, but nothing has
you have to do things differently, but you’re not really changed. When you look in the mirror, you
sure what you should be doing differently. You see some really small changes, but secretly you
feel like you’ll just have to do more of the things were hoping for more. You feel disappointed that
you currently do—more cardio, more dieting. What the scale hasn’t budged and no one has noticed
you’re doing now must not be enough since your efforts physically. To make matters worse,
you’re not seeing results. Just the thought of you feel like just a few pounds can be more
having to do more makes you feel exhausted, like apparent on your smaller frame, and that’s been
you’re not enough, even with all the things you keeping you from feeling 100% confident.
already do.
You’ve tried all of the fad diets, Whole 30, cutting carbs, intermittent
fasting, and juice cleanses (to name a few).
CARDIO
You’ve tried going on more runs and increased your cardio to the point
where you’re hungry and exhausted all the time.
You’ve tried the most popular fitness programs out there that seem to work
for everybody else.
What you really need is a fitness & nutrition program that’s tailored to your body
type.
You might have even hired a personal trainer at one An approach to nutrition that will fuel you, not starve
point, but we both know there’s millions of Instagram you.
trainers out there selling programs using RDN-approved nutrition that solves your short-girl
highly-edited images of themselves. Plus, many of struggles and keeps you full & happy.
these coaches have no experience training petite
women specifically, are not petite themselves, and A fresh perspective on your height
don’t understand your unique physiology and The support, coaching, accountability and community to
struggles as a help you step into your power as a petite.
short woman.
You need someone who understands your struggles, has been in your shoes,
and can give you a clear path forward to getting fit as a petite.
You know you can’t just keep doing more cardio and eating fewer calories.
It’s not working, and it’s not your fault. But if you continue down this path,
you’ll start to think it is.
When you look through your closet each morning and choose the loosest,
comfiest outfit, you step into the world hiding a part of who you are. You
know this isn’t the real you, and it’s impacting the way you show up in life.
You’re not feeling your absolute best, which means you can’t give your best. You
have something incredible to give to this world, but you need the healthiest
version of you in order to step into your power.
YOU’LL GIVE UP
You know the path you’re on isn’t sustainable. And if you don’t do something
about it soon while you’re motivated, you’ll stop trying all together, giving up
entirely on your health, and losing any of the progress you’ve already made so far.
You’re here to lose fat, tone up + feel powerful, strong and confident in your petite body.
You’ve already put in a lot of time and effort to make this happen—and even if it hasn’t panned out the way
you were hoping, I don’t want you to ever feel like your efforts are for nothing. Everything you’ve tried up to
this point was just a stepping stone on the journey to where you want to go, and now that you’re here, you can
finally take your fitness to the next level.
That’s where my signature process comes in. I’ve taken everything I’ve learned as a petite woman myself on
my own fitness journey and combined it with my certifications, coaching experience, and background in the
sciences to put it all together into a fitness and nutrition program designed specifically for you. This method
isn’t for everyone, and it’s definitely not for you if you want to continue to spin your wheels doing hours of
cardio and dieting.
This is for you if you’re ready to start living a life of true, sustainable health. This is for the petite woman who is
willing to do something different from what she’s always been told over the years. I can’t wait to show you
what’s next.
This is not a diet, or a quick fix, but rather a new way of living. If you want to
keep your results, you’ll need to solidify your newfound habits
so they stick for life.
PHYSICAL PROGRAMMING
PHYSICAL P ROGRAMMING
FYI:
The first step towards a more powerful you is to
PETITE WOMEN HAVE
start lifting weights while keeping the rest periods
SLOWER METABOLISMS
to 30-45 seconds between exercises, just as is
outlined in the free week of workouts in this
BECAUSE HEIGHT
You’ll want to approach your goals by On the flip side, when you take the metabolic approach and
starting with these metabolic workouts begin working out for your body type, you literally become a
because building muscle is the top priority fat-burning machine.
for rebooting your metabolism. This step
alone takes time and will be the most A fast metabolism is truly the foundation for you to be able
important factor in helping you to burn fat to shed fat easily while also feeling strong and fit. If you’ve
even while you’re at rest. already ditched the cardio and opted for lifting weights,
then that’s great—you’re on the right path, but make sure
If you skip this step, you won’t be able to you know how to increase your weights and intensity for
lose fat and keep it off in a sustainable success, and that you’re doing exercises that are ideal for
way, unless you want to be stuck eating you
low-calorie diets your entire life. And when as a petite, such as total body, compound movements that
you eat fewer calories to try to lose fat, are metabolically demanding.
rather than taking the
metabolism-approach outlined above, you If you’re being honest with yourself, has your lifestyle
make matters even worse—dieting actually consisted mostly of cardio and dieting in the past?
further diminishes the metabolism.
You cannot skip this step. It’s critical to prime your
I’ve seen this happen so many times and metabolism for optimal results.
it’s devastating to realize that all of your
extreme efforts actually sabotage your fat
loss.
PRIORITIZE PROTEIN
Anyone can create a “fat loss” program and sell it for fifteen bucks FYI:
on the Internet these days. The next step is not about following a
BECAUSE I REALLY BELIEVE IN
cookie-cutter meal plan, but learning about your unique nutritional
needs as a petite and how you can support your metabolism for SCIENCE-BACKED SYSTEMS, ALL
optimal results. PETITE PWR NUTRITION
INFORMATION, INCLUDING THE
This stage builds upon the first because, again, the name of the
game is metabolism, and nutrition plays a big role. As a petite MEAL PLANS, HAVE BEEN VETTED BY
woman, protein should make up the main portion in each of your
A REGISTERED DIETICIAN.
meals. Prioritizing protein will allow your metabolism thrive in
combination with the physical programming.
A big mistake I see petite women make is eating too little protein in
a day. Unfortunately, this problem is compounded by the absence
of awareness that it’s happening in the first place. When you don’t
get enough protein in your diet as a petite, you’re essentially
allowing all of that hard work you spent in the gym to go to waste.
Don’t let this happen to you.
And we’re just getting started! As a petite, it will any breaks, you’re essentially telling your body to
also help you smash your goals to understand the constantly be in fat storing-mode, rather than
ins and out of how much to eat and when in fat-burning mode. This will also keep you craving food
order to keep your metabolism revved and throughout the day, making you feel hungry even
You’ve probably been told over the years that in Instead, you’ll want to opt for 3-4 larger meals in
order to have a fast metabolism, you need to eat order to get your body to mostly hang out in the
6 small meals each day. On top of that, you fat-burning mode. This small optimization will have a
probably feel like you should be eating even less, huge effect on how you feel overall—taking you from
since you’re a smaller person. If you’ve tried this exhausted and constantly hungry to energized and
approach before, then you’ll beat me to the never really thinking about food anymore, except
and you have no idea if it had any positive effect yourself grazing and snacking on smaller meals
STAYING POWE R
By this stage in the process, you’ll already be seeing great results—your metabolism will be revved, your
waistline will be slimmer, your clothes will be fitting better, and you’ll understand how to fuel yourself for
sustainable results.
Now that you have a revved metabolism and the confidence that you have finally figured it all out, it’s time to
take these new habits and turn them into your new lifestyle—for good.
You are here because you are looking for a lifestyle, not a diet or a quick fix. You know and have seen that
with diets and 30-day cleanses, once you go back to your normal life, any results quickly disappear. This stage
helps reinforce that the life you have been living to get your new results is your new normal, and helps teach
you how to continue to live this way moving forward.
With consistency, repetition, community and accountability, you’ll adopt the mindset you need to solidify your
new lifestyle and see results for years past the twelve weeks.
By the way, this is the stage that is missing from every workout program and 15 dollar meal plan. Without this
road map to continued success, I see women fall off programs and lose the results they worked so hard to
achieve. They find themselves in a “stop and go” mentality of living a healthy lifestyle for a few weeks, falling
off, and then getting back on a month later, only to see no results from their efforts.
This is the process you need to create and live a lifestyle you love—forever.
healthy habits, fall off the wagon, and get back on a month
later, repeating this process over and
DID YOU KNOW THAT NEARLY
over again?
50% OF AMERICAN WOMEN ARE
5’4” AND SHORTER? YOU’RE NOT
If the answer is yes, it’s probably not your fault, but the way you THE EXCEPTION, YOU’RE THE
have your program set up. Remember, you can re-program your NORM.
metabolism to work in your favor, and any route that goes
elsewhere is likely to end up with throwing in the towel—it’s just too
hard to fight your biology (and I would never want you to try!).
GLOSSARY
Repetition (Rep): The # of times you raise and lower a weight in one set of an exercise
Set: A # of repetitions of an exercise that are repeated in a row before taking a rest
Superset: Performing a # of reps of two exercises back-to-back without any rest in between
DB: Dumbbell
KB: Kettlebell
Reaching Single-Leg
3 10 each side
Romanian Deadlift
Superset
DB 5-10
Static Lunge 3 8 each side
Superset
Half Kneeling
Single-Arm Overhead DB 5-10
3 12 each side
Press
Triceps Dips 12
Jumping Jacks 40
Push-Ups on Knees 10
Circuit
SB Plank Rollout 10 SB
Glute Bridge 15 RB
Triceps Dips 15
Leg Lifts 20
Circuit
Push-Ups on Knees 15
Inchworm Walkouts 10
Bent-Knee Jackknives 10 DB 5
My Advice: If you’re new to working out, or haven’t been exercising regularly prior to starting this program,
take today to rest.
Superset
Hamstring Curl 3 10 SB
Superset
ROUND 1
Click here for foam rolling routine
Click here for dynamic warm up routine
Format Exercise Reps Weight (lbs)
In And Outs 20
AMRAP: As Commandos 20
many rounds as
possible for 6
minutes Toe Touches 20
1 MINUTE REST
ROUND 2
Squats 15 DB 5-10
Jumping Jacks 20
1 MINUTE REST
REPEAT ROUNDS 1+ 2 AGAIN!
WHAT’S NEXT
YOU DESERVE MORE THAN JUST
ANOTHER “TALL GIRL” PROGRAM
I’ve put so much time and energy into creating this guide Honestly, the real reason I’m here is because it truly
for you because I know what it’s like to go from feeling doesn’t exist anywhere else. When you look at what’s
stuck and unable to progress, to getting your metabolism out there, there’s not a single expert focused on
revved and finally feeling how effortless fat loss can really helping petite women get results and feel powerful in
be for you as a petite. I’ve been right there with you— their bodies. Not to mention, there’s no
trying to fight the hunger while on a diet, sifting through representation in the media or magazines for petite
the overwhelming amount of information on the internet, women. We’ve been told our whole lives we aren’t
doing hours of cardio per day to try to lose just a pound enough. I’m here to tell you that you are, and show
on the scale—and I want you to know that it doesn’t have you how you can truly own your unique power as a
to be this way. Everything you dream for your health is petite.
truly possible, and you can
have it all. I’d love to help you pave the way to a healthy
lifestyle and a fast metabolism using the Petite PWR
What’s more, it’s completely within reach for you. I’ve framework and start to shed fat effortlessly over the
seen it again and again with my clients who have next 90 days. You have the potential to bring your
implemented the Petite PWR method and dropped vision for your health to life, and I want to show you
anywhere from 5-10+ pounds within the first few weeks. how fun and doable it can truly be.
Some have dropped even more, but to be honest, you
wouldn’t want to have much faster progress, as
sustainability and health are key here.
Register Here
DESCRIPTION:
If you loved this guide, I’m giving you a
free pass to watch my hit online
masterclass on fat loss for short
women. Grab your free 24-hour viewing
pass below before it expires!
✔ Get what you need to start losing your first 5 pounds today.
○ What’s on the line if you don’t make a change? What would it mean to feel comfortable in your body? You
deserve to feel confident and powerful in your shorter frame.
✔ Finally understand why it feels so much harder to lose weight when you’re short.
○ “Short women have slower metabolisms.” Craig Primack, M.D., president-elect of the Obesity Medicine
Association. Science shows the petite body type needs a different approach to burn fat and build muscle
to create your leanest, most powerful body and mind.
Copyright © 2022 www.petitepwr.com | Protein, Fat & Fiber: A Short Woman’s Guide to Food
38
W W W . PETITEPWR. C O M
MY STORY
MY STORY
Still, growing up petite was tough, and to this day,
I still get made fun of for being 5’1. Even though I
know there is no ill-will, the comments and the
jokes are not always funny. Growing up, I never
felt like I matched up to my fencing peers, some
of which had Nike and Adidas sponsorships.
WWW.PETITEPWR.COM