April Whitney Smalletics Small To Powerfull

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 10 LBS
“I dropped 10 pounds! Her
This is how you lose fat when you’re short...
approach to nutrition is very
sustainable. It took me out of the
PHYSICAL PROGRAMMING 17 crash-diet mentality and 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
The #1 key to your long-term success changed everything!”
5-DAY WORKOUT PLAN........ 28

A week of workouts designed for you…
35
WHAT’S NEXT.............................
A better way to live + love…
PETITE PWR................................. 37
Learn more… JULIE
GAINED CONFIDENCE
“My confidence has dramatically
MY STORY.................................. 40 increased and I feel ready now
more than ever to make big life
My journey… decisions and stick to it.”

W W W . S M A L L E T I C S . 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 All fitness programs on the market and even
shape than doing hours of cardio and eating serving sizes at restaurants are engineered
fewer calories. At first you saw some results, but for those of average or taller height. So it’s not
now it’s become completely unsustainable, and you your fault! I’m here to help you figure all this
wonder if you are the problem—maybe you just stuff out so that you don’t have to put in the
aren’t meant to lose the fat (not true). You’re willing time and energy required trying to tailor the
to put in the work, but at the same time you’re not world to your needs and goals, because, well, if
sure what to do at the gym or what the best foods we don’t adjust things to us, we aren’t going to
are to eat. You should feel immensely proud of change.
everything you’ve done for your health up until this
point, and if you’re being completely honest with Your vision for your health is big, but you’re
yourself, you know you’ve already tried a lot. You just not sure how to bring it to life in a
really just want to reach the point where you healthy and enjoyable way anymore.
consistently eat well and exercise, and the fat comes (Not to mention, you’re not sure you even have
off in a way that equals the effort you’re putting in. the time.) I want you to know, I’ve been right
there with you as a petite myself, and I promise,
But you’re also really frustrated that it seems so there is a better, healthier and happier way to
much harder for you to lose weight than your achieving your goals. I am confident that this is
taller friends. You’ve seen your taller friends try a just the beginning for you, and you have lots of
diet or cardio and get amazing results—seemingly progress ahead!
overnight. But when you try the same approach, it
leaves you hungry, exhausted, and just unhappy. Not
seeing the same results leaves you feeling like
ARE YOU PETITE?
you’ll never do enough to get to where you PETITE JUST MEANS THAT YOU’RE
want to go. Before we go any further, I want
you to know that this is common for petite
5’4” AND SHORTER. IT HAS
women to go through, and you’re not alone in NOTHING TO DO WITH YOUR
this.
WEIGHT OR BODY SHAPE.

IT ALL …
YOU’VE TRIED
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 know that in order to get a different you’ve even hired a personal trainer, but
result, you have to do things differently, but nothing has really changed. When you look
you’re not sure what you should be doing in the mirror, you see some really small
differently. You feel like you’ll just have to changes, but secretly you were hoping for
do more of the things you currently more. You feel disappointed that the scale
do—more cardio, more dieting. What you’re hasn’t budged and no one has noticed your
doing now must not be enough since you’re efforts physically. To make matters worse,
not seeing results. Just the thought of having you feel like just a few pounds can be more
to do more makes you feel exhausted, like apparent on your smaller frame, and that’s
you’re not enough, even with all the things been keeping you from feeling 100%
you already do. confident.

YOU’VE TRIED
THE PROBLEM CONT’D
IT ALL…
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,
geared towards people of taller she just dieted and did cardio and “voilà!” she lost a
heights—and it’s everywhere around few pounds. But when you try this, it’s not exactly
you. It’s really hard to live in a world smooth sailing; You’re hungry all the time and want to
where foods marketed as snacks could eat everything in sight, especially on days you work
have as many calories as you can out. You often feel like your short height is working
budget for a full meal. You’re not against you during this whole process, and you can’t cut
always able to fully enjoy yourself your calories anymore, because that would be too
when eating, especially when dining limiting—you’re already eating so few calories. You’re
out, because you’re worried you’re frustrated and not sure what you need to reach your
eating way too much for your size, goals. You admit that you’ve thought more than once
and that you don’t deserve to eat. You that being short sucks, and that there’s no solution to this
want to be able to eat what you are problem, because you can’t change your height.
constantly told 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.

YOU’VE TRIED
IT ALL…
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.

YOU’VE TRIED
IT ALL…
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
You need a personalized approach to your fitness &
workout program & diet plan.
nutrition. You need someone who is qualified to
show you a better way to health. You need
You’ve already tried doing lots of cardio, someone with specific experience who can give
skipping meals and eating salad for lunch every you…
day...But let’s be honest, none of these
approaches really worked for you in the long A workout program that is designed for you.
term. Plus, none of them were created with your Workouts designed to get you in shape without
height and body type in mind. spending hours in the gym or on treadmill.
You might have even hired a personal trainer at An approach to nutrition that will fuel you, not
one point, but we both know there’s millions of starve you.
Instagram trainers out there selling programs RDN-approved nutrition that solves your short-girl
using highly-edited images of themselves. Plus, struggles and keeps you full & happy.
many of these coaches have no experience
training petite women specifically, are not A fresh perspective on your height
petite themselves, and don’t understand your The support, coaching, accountability and
unique physiology and struggles as a community to help you step into your power as a
short woman. petite.
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’VE TRIED
IF YOU DON’T FIX IT,
IT ALL…
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.
Copyright © 2020 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL

15
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
shape (doing cardio, cutting
to 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
30-day diets and workout fads,
eat in order to increase metabolic efficiency to help you get the most
this method takes a scientific
out of your 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
Focusing on the petite metabolism,
sugar levels and 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
PETITE WOMEN HAVE
to start lifting weights while keeping the rest
SLOWER METABOLISMS
periods to 30-45 seconds between
exercises, just as is outlined in the free week
BECAUSE HEIGHT
of workouts in this guide. This method of INFLUENCES RESTING

training, as opposed to cardio, will help you METABOLISM
rev your metabolism as a petite, which is
The long bouts of cardio can also cause your
slower due to having smaller 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
absolutely starving after your cardio
haven’t seen fat loss because, not only is
sessions? Increasing your cardio can throw
your metabolism a bit slower than your taller
these hormones off balance, and once they
friends to begin with, but what you’ve been
are tampered with, it becomes impossible to
doing has further caused it to come to a halt.
fight them, and you’ll give into your cravings.
Too many petite women approach fat loss
by doing cardio (in long bouts), which breaks
This isn’t your fault; it’s your biology. Luckily,
down precious muscle tissue. And when you
we can re-engineer your biology to work in
lose muscle, you diminish your metabolism,
your favor and get your body to realize its
which is the number one priority for you as a
highest fat-burning potential.
petite when it comes to 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
starting with these metabolic workouts approach and begin working out for your body type,
because building muscle is the top you literally become a fat-burning machine.
priority for rebooting your metabolism.
This step alone takes time and will be A fast metabolism is truly the foundation for you to be
the most important factor in helping able to shed fat easily while also feeling strong and
you to burn fat even while you’re at fit. If you’ve already ditched the cardio and opted for
rest. lifting weights, then that’s great—you’re on the right
path, but make sure you know how to increase your
If you skip this step, you won’t be able weights and intensity for success, and that you’re
to lose fat and keep it off in a doing exercises that are ideal for you
sustainable way, unless you want to be as a petite, such as total body, compound movements
stuck eating low-calorie diets your that are metabolically demanding.
entire life. And when you eat fewer
calories to try to lose fat, rather than If you’re being honest with yourself, has your
taking the metabolism-approach lifestyle consisted mostly of cardio and dieting in
outlined above, you make matters the past?
even worse—dieting actually further
diminishes the metabolism. You cannot skip this step. It’s critical to prime your
metabolism for optimal results.
I’ve seen this happen so many times
and 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 FYI:
fifteen bucks on the Internet these days. The next step is not
BECAUSE I REALLY BELIEVE IN
about following a cookie-cutter meal plan, but learning
about your unique nutritional needs as a petite and how you SCIENCE-BACKED SYSTEMS, ALL
can support your metabolism for optimal results. SMALLETICS 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 MEAL PLANS, HAVE BEEN VETTED
petite woman, protein should make up the main portion in
BY A REGISTERED DIETICIAN.
each of your 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
y now you should see how
your metabolism up. In fact, it can have the
having a strategy that’s
unwanted effect of increasing your blood sugar
tailored to your body type
levels constantly throughout the day. When your
has helped you progress
blood sugar levels aren’t balanced, the hormone
more in a few weeks than
insulin is released into the body to lower you
you have in the past
blood sugar levels back to normal.
6 months.
Unfortunately, insulin is a fat-storing hormone, so
if you’re constantly eating throughout the day
And we’re just getting started! As a petite, it without giving your metabolism any breaks,
will also help you smash your goals to you’re essentially telling your body to constantly
understand the ins and out of how much to be in fat storing-mode, rather than fat-burning
eat and when in order to keep your mode. This will also keep you craving food
metabolism revved and throughout the day, making you feel hungry
feel satiated. even when you’ve had enough to eat.
You’ve probably been told over the years Instead, you’ll want to opt for 3-4 larger meals
that in order to have a fast metabolism, you in order to get your body to mostly hang out in
need to eat 6 small meals each day. On top the fat-burning mode. This small optimization
of that, you probably feel like you should be will have a huge effect on how you feel
eating even less, since you’re a smaller overall—taking you from exhausted and
person. If you’ve tried this approach before, constantly hungry to energized and never
then you’ll beat me to the punchline—this really thinking about food anymore, except
advice is straight up terrible, and has left when it’s time eat.
you constantly hungry, reaching for snacks,

and thinking about food all the time. Oh, When you think about your workday, do you
and you have no idea if it had any positive find yourself grazing and snacking on smaller
effect on your metabolism. meals 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 ~50%
get into 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?
If the answer is yes, it’s probably not your fault, but the way YOU’RE NOT THE EXCEPTION,
you have your program set up. Remember, you can YOU’RE THE NORM.
re-program your 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 @smalletics 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
3 10
Row
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 Honestly, the real reason I’m here is because it
guide for you because I know what it’s like to go truly doesn’t exist anywhere else. When you
from feeling stuck and unable to progress, to getting look at what’s out there, there’s not a single
your metabolism revved and finally feeling how expert focused on helping petite women get
effortless fat loss can really be for you as a petite. results and feel powerful in their bodies. Not to
I’ve been right there with you— trying to fight the mention, there’s no representation in the media
hunger while on a diet, sifting through the or magazines for petite women. We’ve been
overwhelming amount of information on the internet, told our whole lives we aren’t enough. I’m here
doing hours of cardio per day to try to lose just a to tell you that you are, and show you how you
pound on the scale—and I want you to know that it can truly own your unique power as a petite.
doesn’t have to be this way. Everything you dream
for your health is truly possible, and you can I’d love to help you pave the way to a healthy
have it all. lifestyle and a fast metabolism using the Petite
PWR framework and start to shed fat
What’s more, it’s completely within reach for you. effortlessly over the next 90 days. You have the
I’ve seen it again and again with my clients who potential to bring your vision for your health to
have implemented the Petite PWR method and life, and I want to show you how fun and
dropped anywhere from 5-10+ pounds within the doable it can truly be.
first few weeks. 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.

PROGRAM
PETITE PWR
PETITE PWR PROGRAM
COME TO MY
FREE TRAINING
Register
DESCRIPTION:
If you loved this guide, I offer a
free masterclass that teaches more
on fat loss and health for petite
women and the common mistakes I
see time and time again.
IF YOU’RE A PETITE WE’LL COVER…
WOMAN WHO IS
LOOKING TO LOSE FAT, ✔ How to workout for your body type as a petite woman in a way
that supports your metabolism so you can build muscle and BURN
GET TONED, AND FEEL FAT IN YOUR SLEEP
CONFIDENT, STRONG +
✔ The simple way to build your meals to stay in a FAT-BURNING
POWERFUL IN YOUR MODE rather than a fat-storing mode all the time
PETITE FRAME ✔ The biggest mistake you’re making as a petite that’s CAUSING
UNWANTED WEIGHT GAIN and the feelings of hopelessness that
come along with it.
✔ THE SCIENCE-BACKED FAT-LOSS SYSTEM FOR PETITES that is

literally no where out there because the media only provides
cookie-cutter advice and programming for those of average or
WATCH THE MASTERCLASS
taller heights.

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.
ABOUT THE AUTHOR After college, alongside my former career in

pharmaceuticals, I got my personal training
April Whitney is an online NASM-certified certification and created my first fitness
personal trainer, Precision Nutrition-certified program, just for fun. In 3 months, I lost a lot
Nutrition coach, and expert in petite of fat and gained muscle in a way I had
women's health, based out of New York City. never previously been able to do from
In addition to running her signature program, running and dieting over the years. I knew I
Petite PWR, April also sponsors local had created a special program, and I
community events and campaigns that decided to use my background in the
promote body positivity and inspire sciences to research the reason behind it.
confidence among women of all shapes and
sizes. As a fellow petite, April advocates for I discovered that height and metabolism are
petite female empowerment and is linked, which made a lot of sense and
absolutely obsessed with helping her clients explained why I had always struggled to
get incredible physical and mental results, so look the “athlete” part as an elite athlete
they can truly own their petite power. myself. I tested the program on a group of
petite women, and all of them had equally
incredible results: Not only did these women
MY STORY lose fat, they also finally felt confident and
When I started fencing at the age of 9, my strong in their petite frames.
entire life changed in the blink of an eye. I
went from being the smallest girl on the Equipped with a powerful fat loss program
playground to knowing how to wield a for petites that has sort of fallen in my lap, I
sword, literally. The ripple effect it had on am empowered with a mission to spread it
my confidence as a teenage girl was and help other petite women find their way.
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

WWW.SMALLETICS.COM

April Whitney Smalletics Small To Powerfull

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April Whitney Smalletics Small To Powerfull

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FROM SMALL TO

FOR WOMEN 5’4” AND SHORTER

Copyright © 2020 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 2

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YOU’VE TRIED IT ALL............... 8

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

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

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WHO IT’S FOR

✔ LOSE FAT AND TONE UP

✔ EXERCISE SMARTER, NOT HARDER

✔ FEEL STRONG, POWERFUL & CONFIDENT

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YOU’RE STUCK IN A PLATEAU. You’ve been exercising for months, and

you already do. confident.

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POPULAR FITNESS PROGRAMS

BUT AT THIS POINT…

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YOU’LL BLAME YOURSELF

YOU’LL HIDE THE REAL YOU

YOU’LL PLAY IT SAFE

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PETITE PWR METHODOLOGY

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The Petite PWR Method is a PHYSICAL PROGRAMMING

Rather than create a cookie-cutter PRIORITIZE PROTEIN

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of workouts in this guide. This method of INFLUENCES RESTING

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A big mistake I see petite women make is eating too little

For a petite who is lifting, I recommend eating about

Copyright © 2020 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 21

Having the right (and enough) protein

If you skip this stage, the rewards from your

Take a minute to reflect on your current

Copyright © 2020 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 22

PORTIONS FOR PETITES

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

you constantly hungry, reaching for snacks,

effect on your metabolism. meals throughout the day?

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

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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

Side Plank Holds 3 30 seconds

Copyright © 2020 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 30