Workout Guide by Petite PWR 1

FROM SMALL TO
FOR WOMEN 5’4” AND SHORTER
A P R I L W H I T N E Y
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WHO IT’S FOR........................... 5
Are you a short or petite woman who...
YOU’VE TRIED IT ALL............... 8

And it’s not working...
JENNIE
PETITE PWR METHOD............... 14 LOST 25+ LBS
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 :”
The best workout for your body type...
PRIORITIZE PROTEIN................ 20
How to get that metabolism UP…
PORTIONS FOR PETITES.......... 23

From hungry to happy…
MAGGIE
STAYING POWER...................... 25 LOST 7 LBS
“Working with April literally changed
The #1 key to your long-term success
everything!”
5-DAY WORKOUT PLAN........ 28

A week of workouts designed for you…
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.”

W W W . PETITEPWR. C O M
WHO IT’S FOR

This method is for you if you are a petite or short woman looking to
lose fat, get in the best shape of your life, and feel powerful, strong
and confident in your stature. You’ve worked hard to try to figure
this whole thing out, but it always seems way easier for your taller
friends. After all the juice cleanses and diets you’ve tried, you know
that a lifestyle is what you really want (and need), and not just
another 30-day quick fix. You value your health enough to finally
take the steps you need to find the lifestyle that will bring you
confidence and results—for good.
✔ LOSE FAT AND TONE UP

The healthy way
✔ EXERCISE SMARTER, NOT HARDER

The best way for your body type
✔ EAT WELL
For long-term, sustainable results
✔ FEEL STRONG, POWERFUL & CONFIDENT

In your petite frame

YOU STARTED EATING LESS SO
YOU COULD LOSE FAT,
BUT LATELY IT FEELS LIKE YOU’RE
STUCK IN A PLATEAU
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’VE TRIED IT ALL …

YOU’VE TRIED IT ALL…
YOU’RE WORKING OUT, BUT YOU
DON’T SEE THE SCALE MOVE OR THE
MEASUREMENTS GO DOWN.
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.

THE PROBLEM CONT’D
PORTIONS ARE CONFUSING. YOU FEEL DEFEATED BECAUSE “EVERYONE ELSE”

You’ve come to realize that most IS SEEING RESULTS.
presentations of food and eating are When your taller friend wanted to lose a few pounds, she just
geared towards people of taller dieted and did cardio and “voilà!” she lost a few pounds. But
heights—and it’s everywhere around you. when you try this, it’s not exactly smooth sailing; You’re
It’s really hard to live in a world where hungry all the time and want to eat everything in sight,
foods marketed as snacks could have as especially on days you work out. You often feel like your short
many calories as you can budget for a full height is working against you during this whole process, and
meal. You’re not always able to fully enjoy you can’t cut your calories anymore, because that would be
yourself when eating, especially when too limiting—you’re already eating so few calories. You’re
dining out, because you’re worried you’re frustrated and not sure what you need to reach your goals.
eating way too much for your size, and You admit that you’ve thought more than once that being
that you don’t deserve to eat. You want to short sucks, and that there’s no solution to this problem,
be able to eat what you are constantly told because you can’t change your height.
is a “normal” amount, but you know that
“normal” isn’t your normal. It’s exhausting
and draining to constantly scale back
portions and cut foods out that you love to
eat, plus, you don’t even know if you’re
eating the right portions sizes for your
height, or even the right foods. You feel
constantly confused and go back and forth
between restricting and letting yourself eat
your favorite foods.

DIETING
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.
POPULAR FITNESS PROGRAMS
You’ve tried the most popular fitness programs out there that seem to work
for everybody else.
BUT AT THIS POINT…
What you really need is a fitness & nutrition program that’s tailored to your body
type.

ou’ve reached the point in your
YOU DON’T NEED
health journey where you don’t TO BE TALLER.
need yet another tall-girl workout
You need a personalized approach to your fitness &
program & diet plan.
nutrition. You need someone who is qualified to show
you a better way to health. You need someone with
You’ve already tried doing lots of cardio, skipping specific experience who can give you…
meals and eating salad for lunch every day...But let’s
be honest, none of these approaches really worked A workout program that is designed for you.
for you in the long term. Plus, none of them were Workouts designed to get you in shape without
created with your height and body type in mind. spending hours in the gym or on treadmill.
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.

IF YOU DON’T FIX IT,
YO UR HEALTH AND HAPPINESS ARE ON THE LINE
YOU’LL BLAME YOURSELF
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.
YOU’LL HIDE THE REAL YOU
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’LL PLAY IT SAFE
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.

PETITE PWR METHODOLOGY

MY SIGNATURE PROCESS
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.

PETITE PWR METHODOLOGY
A SCIENTIFIC APP ROACH TO PETITE FAT LOSS
The Petite PWR Method is a PHYSICAL PROGRAMMING

departure from everything you’ve
Your first priority should be to swap out your long cardio sessions for
always been told about getting in
weights, which will provide a superior metabolic boost and allow you to
shape (doing cardio, cutting
build muscle.
carbs—you know).
Rather than create a cookie-cutter PRIORITIZE PROTEIN

program modeled after popular
Next, you’ll ensure that protein is the main serving in each meal you eat in
30-day diets and workout fads,
order to increase metabolic efficiency to help you get the most out of your
this method takes a scientific
workouts.
approach to fat loss for
petites—using tried and tested
routines to get the metabolism
PORTIONS FOR PETITES
revved.
Petite women tend to eat smaller meals throughout the day. You’ll find better
results eating larger meals, which will help stabilize your blood sugar levels and
Focusing on the petite metabolism,
promote fat loss so you never feel hungry.
which is slower than average,
you’ll be able to burn fat—even
in your sleep.
STAYING POWER
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
guide. This method of training, as opposed to INFLUENCES RESTING

cardio, will help you rev your metabolism as a METABOLISM
petite, which is slower due to having smaller
The long bouts of cardio can also cause your
organs overall.
appetite hormones, leptin and ghrelin, to go
bazerk. Have you ever noticed that you’re
At this point in your health journey, you haven’t
absolutely starving after your cardio sessions?
seen fat loss because, not only is your
Increasing your cardio can throw these hormones
metabolism a bit slower than your taller friends to
off balance, and once they are tampered with, it
begin with, but what you’ve been doing has
becomes impossible to fight them, and you’ll give
further caused it to come to a halt. Too many
into your cravings.
petite women approach fat loss by doing cardio
(in long bouts), which breaks down precious
This isn’t your fault; it’s your biology. Luckily, we
muscle tissue. And when you lose muscle, you
can re-engineer your biology to work in your favor
diminish your metabolism, which is the number
and get your body to realize its highest
one priority for you as a petite when it comes to
fat-burning potential.
fat loss.

PHYSICAL P ROGRAMMING
PHYSICAL PROGRAMMING CONT’D
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.
For a petite who is lifting, I recommend eating about 20-30g of

protein per meal, for 3-4 meals per day. If you want to get even
more accurate, I recommend about .8g of protein per pound of
bodyweight daily.

PRIORITIZE PROTEIN
PRIORITIZE
PROTEIN CONT’D
Having the right (and enough) protein sources in

your diet will help you build muscle and keep you
satiated throughout the day, and in turn, support
your metabolism
If you skip this stage, the rewards from your

workouts won’t be fully realized. I’ve seen many
petite women get stuck in a cycle of
over-exercising without integrating proper
nutrition and protein to build muscle. It ends up
leaving their metabolisms diminished, which
perpetuates the cycle of frustration
for many.
Take a minute to reflect on your current

nutrition. Do you think you get enough protein
in your diet? Do you know how much you
should be having?


Eating lots of meals frequently does not keep your
y now you should see how
metabolism up. In fact, it can have the unwanted
having a strategy that’s tailored
effect of increasing your blood sugar levels
to your body type has helped
constantly throughout the day. When your blood
you progress more in a few
sugar levels aren’t balanced, the hormone insulin is
weeks than you have in the past
released into the body to lower you blood sugar
6 months.
levels back to normal. Unfortunately, insulin is a
fat-storing hormone, so if you’re constantly eating
throughout the day without giving your metabolism
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
feel satiated. when you’ve had enough to eat.
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
punchline—this advice is straight up terrible, and when it’s time eat.
has left you constantly hungry, reaching for

snacks, and thinking about food all the time. Oh, When you think about your workday, do you find
and you have no idea if it had any positive effect yourself grazing and snacking on smaller meals
on your metabolism. throughout the day?

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.

STAYING POWER CONT’D
Pause and check in with yourself: Are you an on-and-off, stop

and go, kind of exerciser or healthy-eater? Do you get into ~50%
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!).
Source U.S. Census Bureau, Statistical Abstract of the

United States: 2012

5-DAY WORKOUT PLAN

This free week of workouts was pulled straight from the Petite PWR Program. Even though the program is more
than the workouts, I’m giving you preview so that you can see the difference that a plan that’s made for YOU
can have in your life. Give it a go for as many weeks as you like, and remember to click on each of the exercises
to view an HD video tutorial to help teach you proper form. If you feel inspired, feel free to tag me on Instagram
@Petitepwr post-workout!
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
SB: Stability Ball
MB: Medicine Ball
RB: Resistance Band
KB: Kettlebell

TAP ON EACH EXERCISE FOR VIDEO!
MONDAY: TOTAL BODY STRENGTH
Click here for foam rolling routine

Click here for dynamic warm up routine
Format Exercise Sets Reps Weight (lbs)
Reaching Single-Leg
3 10 each side
Romanian Deadlift
Superset
Forward Ball Slams 3 8 MB 10
Goblet Squat 3 12 DB 5-10

Superset
Dumbbell Pullover 3 12 DB 5-10
DB 5-10
Static Lunge 3 8 each side
Superset
Half Kneeling
Single-Arm Overhead DB 5-10
3 12 each side
Press
Standing Palloffs 3 10 each side RB

Superset
Side Plank Holds 3 30 seconds

TUESDAY: TOTAL BODY CIRCUIT

Format Exercise Reps Weight (lbs)
Triceps Dips 12
Glute Bridge 15 MINI RB
Jumping Jacks 40
Push-Ups on Knees 10
Circuit
Straight Leg Sit-Ups 20
Single-Arm Rows 12 each DB 5-10
Step Ups 10 each
SB Plank Rollout 10 SB
REST 30 SEC, REPEAT CIRCUIT X4

WEDNESDAY: TOTAL BODY CIRCUIT

Hammer Curl 12 DB 5-10lbs
Glute Bridge 15 RB
Triceps Dips 15
Leg Lifts 20
Circuit
Push-Ups on Knees 15
Front Raises 15 DB 5-10
Inchworm Walkouts 10
Bent-Knee Jackknives 10 DB 5
REST 30 SEC, REPEAT CIRCUIT X4
My Advice: If you’re new to working out, or haven’t been exercising regularly prior to starting this program,
take today to rest.

THURSDAY: TOTAL BODY STRENGTH

Format Exercise Sets Reps Weight (lbs)
Squat To Press 3 10 DB 5-10
Superset
Rainbow Ball Slams 3 8 MB 5-10
KB 13-22 lbs (6-10

KB Deadlift 3 12
kgs)
Superset
Flat Bench Chest Press 3 10 DB 5-10
Hamstring Curl 3 10 SB
Superset
Underhand Inverted Row 3 10
Plank Shoulder Taps 3 15

Superset
Suitcase Carry 3 20 steps each side DB 20-30

FRIDAY: 24-MINUTE HIIT
ROUND 1
In And Outs 20
AMRAP: As Commandos 20
many rounds as
possible for 6
minutes Toe Touches 20
Static Lunge 20 DB 5-10
1 MINUTE REST
ROUND 2
Squats 15 DB 5-10
AMRAP: As Mountain Climbers 20

many rounds as
possible for 6
minutes Plank Shoulder Taps 20
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.

W W W . PETITEPWR . C O M
YOUR FREE TICKET

PETITE PWR PROGRAM
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EXPIRING SOON!
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DESCRIPTION:
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women. Grab your free 24-hour viewing
pass below before it expires!
IN THIS LIMITED-TIME MASTERCLASS…

✔ Get the complete, step-by-step plan made for the petite body type to lose weight & burn fat.
○ Tone your petite body without calorie counting, hours of cardio, or restrictive, unhealthy diets.
✔ 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.
CLICK HERE GET

YOUR 24-HOUR PASS
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38
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.
On top of this, in my teenage years, there was no

petite female representation in the media showing
me the way, or telling me that my body was
strong, beautiful or worthy.
After college, alongside my former career in

pharmaceuticals, I got my personal training
ABOUT THE AUTHOR certification and created my first fitness program,
just for fun. In 3 months, I lost a lot of fat and
April Whitney is an online NASM-certified gained muscle in a way I had never previously
personal trainer, Precision Nutrition-certified been able to do from running and dieting over the
Nutrition coach, and expert in petite women's years. I knew I had created a special program,
health, based out of New York City. In addition to and I decided to use my background in the
running her signature program, Petite PWR, April sciences to research the reason behind it.
also sponsors local community events and
campaigns that promote body positivity and I discovered that height and metabolism are
inspire confidence among women of all shapes linked, which made a lot of sense and explained
and sizes. As a fellow petite, April advocates for why I had always struggled to look the “athlete”
petite female empowerment and is absolutely part as an elite athlete myself. I tested the
obsessed with helping her clients get incredible program on a group of petite women, and all of
physical and mental results, so they can truly own them had equally incredible results: Not only did
their petite power. these women lose fat, they also finally felt
confident and strong in their petite frames.
MY STORY Equipped with a powerful fat loss program for

When I started fencing at the age of 9, my entire petites that has sort of fallen in my lap, I am
life changed in the blink of an eye. I went from empowered with a mission to spread it and help
being the smallest girl on the playground to other petite women find their way.
knowing how to wield a sword, literally. The ripple
effect it had on my confidence as a teenage girl
was palpable; I was lucky that I grew up seeing
my body for what it could do, rather than what it
looked like.

FROM SMALL TO
FOR WOMEN 5’4” AND SHORTER
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Workout Guide by Petite PWR 1

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FROM SMALL TO

FOR WOMEN 5’4” AND SHORTER

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 2

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 3

YOU’VE TRIED IT ALL............... 8

The best workout for your body type...

PORTIONS FOR PETITES.......... 23

5-DAY WORKOUT PLAN........ 28

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 4

WHO IT’S FOR

✔ LOSE FAT AND TONE UP

✔ EXERCISE SMARTER, NOT HARDER

✔ FEEL STRONG, POWERFUL & CONFIDENT

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 6

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YOU’VE TRIED IT ALL …

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PORTIONS ARE CONFUSING. YOU FEEL DEFEATED BECAUSE “EVERYONE ELSE”

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POPULAR FITNESS PROGRAMS

BUT AT THIS POINT…

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YO UR HEALTH AND HAPPINESS ARE ON THE LINE

YOU’LL BLAME YOURSELF

YOU’LL HIDE THE REAL YOU

YOU’LL PLAY IT SAFE

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 13

PETITE PWR METHODOLOGY

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The Petite PWR Method is a PHYSICAL PROGRAMMING

Rather than create a cookie-cutter PRIORITIZE PROTEIN

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 16

guide. This method of training, as opposed to INFLUENCES RESTING

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 18

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 19

For a petite who is lifting, I recommend eating about 20-30g of

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 21

Having the right (and enough) protein sources in

If you skip this stage, the rewards from your

Take a minute to reflect on your current

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PORTIONS FOR PETITES

feel satiated. when you’ve had enough to eat.

punchline—this advice is straight up terrible, and when it’s time eat.

has left you constantly hungry, reaching for

on your metabolism. throughout the day?

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Pause and check in with yourself: Are you an on-and-off, stop

Source U.S. Census Bureau, Statistical Abstract of the

Copyright © 2022 www.petitepwr.com | From Small To PWRFL 27

5-DAY WORKOUT PLAN

SB: Stability Ball

MB: Medicine Ball

RB: Resistance Band

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MONDAY: TOTAL BODY STRENGTH

Click here for foam rolling routine

Format Exercise Sets Reps Weight (lbs)

Forward Ball Slams 3 8 MB 10

Goblet Squat 3 12 DB 5-10

Dumbbell Pullover 3 12 DB 5-10

Standing Palloffs 3 10 each side RB