From Small To: April Whitney

F R O M S M A L L T O
F O R W O M E N 5 ’ 4 ” A N D S H O R T E R
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
LOST 10 LBS
PETITE PWR METHOD....... 14
This is how you lose fat when you’re short... “I dropped 10 pounds! Her
approach to nutrition is very
sustainable. It took me out of the
crash-diet mentality and into a
PHYSICAL PROGRAMMING 17 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
S T AY I N G P O W E R . . . . . . . . . . . . . 25 LOST 7 LBS
“Working with April literally
The #1 key to your long-term success changed everything!”
5 - D AY W O R K O U T P L A N . … 28
A week of workouts designed for you…
35
W H AT ’ S N E X T. . . . . . . . . . . . . . . . . .
A better way to live + love…
PETITE PWR.................... 37
Learn more… JULIE
GAINED CONFIDENCE
“My confidence has dramatically
M Y S T O RY. . . . . . . . . . . . . . . . . . . . . 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.
ü LOSE FAT AND TONE UP

The healthy way
ü EXERCISE SMARTER, NOT HARDER

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

In your petite frame

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

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

YOU’VE
THE PROBLEM CONT’D
TRIED
PORTIONS ARE CONFUSING. YOU FEEL DEFEATED BECAUSE “EVERYONE
IT
You’ve come to realize that most ELSE” IS SEEING RESULTS.
ALL…
presentations of food and eating When your taller friend wanted to lose a few
are geared towards people of pounds, she just dieted and did cardio and “voilà!”
taller heights—and it’s everywhere she lost a few pounds. But when you try this, it’s not
around you. It’s really hard to live in exactly smooth sailing; You’re hungry all the time
a world where foods marketed as and want to eat everything in sight, especially on
snacks could have as many calories days you work out. You often feel like your short
as you can budget for a full meal. height is working against you during this whole
You’re not always able to fully process, and you can’t cut your calories anymore,
enjoy yourself when eating, because that would be too limiting—you’re already
especially when dining out, because eating so few calories. You’re frustrated and not
you’re worried you’re eating way sure what you need to reach your goals. You admit
too much for your size, and that you that you’ve thought more than once that being short
don’t deserve to eat. You want to sucks, and that there’s no solution to this problem,
be able to eat what you are 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 YOU DON’T NEED
your health journey where T O B E TA L L E R .
you don’t need yet another
You need a personalized approach to your fitness
tall-girl workout program &
& nutrition. You need someone who is qualified
diet plan.
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
you…
every day...But let’s be honest, none of these
approaches really worked for you in the A workout program that is designed for you.
long term. Plus, none of them were created Workouts designed to get you in shape without
with your height and body type in mind.
spending hours in the gym or on treadmill.
You might have even hired a personal An approach to nutrition that will fuel you, not
trainer at one point, but we both know
starve you.
there’s millions of Instagram trainers out
RDN-approved nutrition that solves your short-
there selling programs using highly-edited
girl struggles and keeps you full & happy.
images of themselves. Plus, many of these
coaches have no experience training petite
A fresh perspective on your height
women specifically, are not petite
The support, coaching, accountability and
themselves, and don’t understand your
community to help you step into your power as
unique physiology and struggles as a 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’VE
IF YOU DON’T FIX IT,
TRIED
IT
ALL…
YOUR 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 APPROACH TO PETITE FAT LOSS
The Petite PWR Method is a PHYSICAL PROGRAMMING

departure from everything
Your first priority should be to swap out your long cardio sessions
you’ve always been told about for weights, which will provide a superior metabolic boost and
getting in shape (doing cardio, allow you to build muscle.
cutting carbs—you know).
PRIORITIZE PROTEIN
Rather than create a cookie-
cutter program modeled after Next, you’ll ensure that protein is the main serving in each meal
popular 30-day diets and you eat in order to increase metabolic efficiency to help you get
workout fads, this method takes the most out of your workouts.
a scientific approach to fat loss

for petites—using tried and
PORTIONS FOR PETITES
tested routines to get the
metabolism 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 promote fat loss so you never feel hungry.
Focusing on the petite
metabolism, which is slower than
average, you’ll be able to burn STAYING POWER
fat—even in your sleep.
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
PROGRAMMING
FYI:
The first step towards a more powerful PETITE WOMEN HAVE
you is to start lifting weights while
SLOWER METABOLISMS
BECAUSE HEIGHT
keeping the rest periods to 30-45 INFLUENCES RESTING
seconds between exercises, just as is METABOLISM
outlined in the free week of workouts in
The long bouts of cardio can also cause
this guide. This method of training, as
your appetite hormones, leptin and
opposed to cardio, will help you rev your
ghrelin, to go bazerk. Have you ever
metabolism as a petite, which is slower
noticed that you’re absolutely starving
due to having smaller organs overall.
after your cardio sessions? Increasing
your cardio can throw these hormones off
At this point in your health journey, you
balance, and once they are tampered
haven’t seen fat loss because, not only is
with, it becomes impossible to fight them,
your metabolism a bit slower than your
and you’ll give into your cravings.
taller friends to begin with, but what
you’ve been doing has further caused it
This isn’t your fault; it’s your biology.
to come to a halt. Too many petite women
Luckily, we can re-engineer your biology
approach fat loss by doing cardio (in
to work in your favor and get your body
long bouts), which breaks down precious
to realize its highest fat-burning potential.
muscle tissue. And when you lose muscle,
you diminish your metabolism, which is the
number one priority for you as a petite
when it comes to fat loss.

PHYSICAL
PHYSICAL PROGRAMMING CONT’D
PROGRAMMING
You’ll want to approach your goals On the flip side, when you take the metabolic
by starting with these metabolic approach and begin working out for your body
workouts because building muscle is type, you literally become a fat-burning machine.
the top priority for rebooting your

metabolism. This step alone takes A fast metabolism is truly the foundation for you to
time and will be the most important be able to shed fat easily while also feeling strong
factor in helping you to burn fat and fit. If you’ve already ditched the cardio and
even while you’re at rest. opted for lifting weights, then that’s great—you’re
on the right path, but make sure you know how to
If you skip this step, you won’t be increase your weights and intensity for success, and
able to lose fat and keep it off in a that you’re doing exercises that are ideal for you
sustainable way, unless you want to as a petite, such as total body, compound
be stuck eating low-calorie diets movements that are metabolically demanding.
your entire life. And when you eat

fewer calories to try to lose fat, If you’re being honest with yourself, has your
rather than taking the metabolism- lifestyle consisted mostly of cardio and dieting in
approach outlined above, you make the past?
matters even worse—dieting

actually further diminishes the You cannot skip this step. It’s critical to prime your
metabolism. 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 B E C AU S E I R E A L LY
not about following a cookie-cutter meal plan, but
BELIEVE IN SCIENCE-
BACKED SYSTEMS, ALL
learning about your unique nutritional needs as a petite
SMALLETICS NUTRITION
and how you can support your metabolism for optimal
I N F O R M AT I O N ,
results.
INCLUDING THE MEAL
P L A N S , H AV E B E E N
This stage builds upon the first because, again, the name VETTED BY A
of the game is metabolism, and nutrition plays a big role. REGISTERED DIETICIAN.
As a petite woman, protein should make up the main
portion in 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
PRIORITIZE
PROTEIN
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?

PORTIONS FOR PETITES

PORTIONS
FOR
PETITES
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
tailored to your body type
sugar levels constantly throughout the day.
has helped you progress
When your blood sugar levels aren’t
more in a few weeks than
balanced, the hormone insulin is released into
you have in the past
the body to lower you blood sugar levels
6 months.
back to normal. Unfortunately, insulin is a
fat-storing hormone, so if you’re constantly
And we’re just getting started! As a
eating throughout the day without giving
petite, it will also help you smash your
your metabolism any breaks, you’re
goals to understand the ins and out of
essentially telling your body to constantly be
how much to eat and when in order to
in fat storing-mode, rather than fat-burning
keep your metabolism revved and
mode. This will also keep you craving food
feel satiated.
throughout the day, making you feel hungry
even when you’ve had enough to eat.
You’ve probably been told over the
years that in order to have a fast
Instead, you’ll want to opt for 3-4 larger
metabolism, you need to eat 6 small
meals in order to get your body to mostly
meals each day. On top of that, you
hang out in the fat-burning mode. This small
probably feel like you should be eating
optimization will have a huge effect on how
even less, since you’re a smaller person. If
you feel overall—taking you from exhausted
you’ve tried this approach before, then
and constantly hungry to energized and
you’ll beat me to the punchline—this
never really thinking about food anymore,
advice is straight up terrible, and has left
except when it’s time eat.
you constantly hungry, reaching for
snacks, and thinking about food all the
When you think about your workday, do
time. Oh, and you have no idea if it had
you find yourself grazing and snacking on
any positive effect on your metabolism.
smaller meals throughout the day?

S T AY I N G P O W E 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 haw 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.

S TAY I N G P OW E R C O N T ’ D
Pause and check in with yourself: Are you an on-and-

~50%
off, stop and go, kind of exerciser or healthy-eater? Do
you get into healthy habits, fall off the wagon, and get
back on a month later, repeating this process over and DID YOU KNOW
over again? TH AT N EA R LY 5 0 %
OF AMERICAN
WOMEN ARE 5’4”
If the answer is yes, it’s probably not your fault, but the
AND SHORTER?
way you have your program set up. Remember, you can
YOU’RE NOT THE
re-program your metabolism to work in your favor, and
EXCEPTION, YOU’RE
any route that goes elsewhere is likely to end up with THE NORM.
throwing in the towel—it’s just too hard to fight your
Source U.S. Census Bureau, Statistical Abstract of the
biology (and I would never want you to try!).
United States: 2012

5 - D AY W O R K O U T P L A N
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!
M O N DAY: T OTA L B O DY S T R E N G T H
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- DB 5-10

3 12 each side
Arm Overhead Press
Standing Palloffs 3 10 each side RB

Superset
Side Plank Holds 3 30 seconds

T U E S DAY: T OTA L B O DY C I R C U I T

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

W E D N E S DAY: T OTA L B O DY C I R C U I T

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.

T H U R S DAY: T OTA L B O DY S T R E N G T H

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

F R I DAY: 2 4 - M I N U T E H I I T
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
YO U D E S E RV E M O R E T H A N J U S T
A N OT H E R “ TA L L G I R L” P R O G R A M
I’ve put so much time and energy into creating Honestly, the real reason I’m here is because
this guide for you because I know what it’s like to it truly doesn’t exist anywhere else. When
go from feeling stuck and unable to progress, to you look at what’s out there, there’s not a
getting your metabolism revved and finally single expert focused on helping petite
feeling how effortless fat loss can really be for women get results and feel powerful in their
you as a petite. I’ve been right there with you— bodies. Not to mention, there’s no
trying to fight the hunger while on a diet, sifting representation in the media or magazines
through the overwhelming amount of information for petite women. We’ve been told our
on the internet, doing hours of cardio per day to whole lives we aren’t enough. I’m here to tell
try to lose just a pound on the scale—and I want you that you are, and show you how you can
you to know that it doesn’t have to be this way. truly own your unique power as a petite.
Everything you dream for your health is 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
What’s more, it’s completely within reach for you. the Petite PWR framework and start to shed
I’ve seen it again and again with my clients who fat effortlessly over the next 90 days. You
have implemented the Petite PWR method and have the potential to bring your vision for
dropped anywhere from 5-10+ pounds within your health to life, and I want to show you
the first few weeks. Some have dropped even how fun and doable it can truly be.
more, but to be honest, you wouldn’t want to

have much faster progress, as sustainability and
health are key here.

PETITE PWR PROGRAM

PETITE
PWR
PROGRAM
IF YOU’RE A PETITE WOMAN WHO IS
LOOKING TO LOSE FAT, GET TONED, AND
FEEL CONFIDENT, STRONG + POWERFUL IN
YOUR PETITE FRAME
JOIN WAITLIST
J O I N T H E WA I T L I S T F O R N E X T E N R O L L M E N T D AT E S
& E A R LY B I R D D I S C O U N T S !

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

F R O M S M A L L T O
F O R W O M E N 5 ’ 4 ” A N D S H O R T E R

From Small To: April Whitney

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What is the product being advertised?

What is the product being advertised?

What are some of the testimonials mentioned?

What are some of the testimonials mentioned?

F R O M S M A L L T O

Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 2

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YOU’VE TRIED IT ALL...... 8

PORTIONS FOR PETITES... 23

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WHO IT’S FOR

ü LOSE FAT AND TONE UP

ü EXERCISE SMARTER, NOT HARDER

ü FEEL STRONG, POWERFUL & CONFIDENT

Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 6

Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 7

YOU’VE TRIED IT ALL…

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Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 10

You’ve tried going on more runs and increased your cardio to

POPULAR FITNESS PROGRAMS

BUT AT THIS POINT…

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Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 12

YOU’LL BLAME YOURSELF

YOU’LL HIDE THE REAL YOU

YOU’LL PLAY IT SAFE

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PETITE PWR METHODOLOGY

Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 15

The Petite PWR Method is a PHYSICAL PROGRAMMING

a scientific approach to fat loss

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the top priority for rebooting your

your entire life. And when you eat

matters even worse—dieting

I’ve seen this happen so many times

Copyright © 2019 WWW.SMALLETICS.COM | FROM SMALL TO PWRFL 19

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

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

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Having the right (and enough) protein

If you skip this stage, the rewards from

Take a minute to reflect on your current

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PORTIONS FOR PETITES

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

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SB: Stability Ball

MB: Medicine Ball

RB: Resistance Band

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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