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I thought I was broken. After my second birth, pro I thought I was broken. After my second birth, prolapse left me scared to move, scared to lift my kids, and scared I’d never feel like myself again. But living symptom free is possible. Getting back to what you love, is possible. With the right strategies, I reduced heaviness, rebuilt my strength, and learned to trust my body again. By 10 months postpartum I could pick them up and even squat without fear. It's a freakin journey. I get it. If you’re dealing with prolapse, please know this: 💛 You are not broken. 💛 You are not alone. 💛 You can get back to what you love. I’ll show you how. It's all in Core Restore. #prolapse #postpartumrecovery #pelvicfloorhealth #thebellemethod
Episiotomy isn’t just a little snip. It’s a cu Episiotomy isn’t just a little snip. It’s a cut with surgical scissors to your perineum during childbirth to enlarge the opening. And it's often overdone. In fact, the research is clear: routine episiotomies can increase your risk of severe 3rd and 4th degree tearing. ⁠ They should only be used in rare cases (like forceps or vacuum deliveries) and not be part of standard routine practice. One of the best @wegotherepodcast interviews I ever did was with Dr Michael Klein, a trailblazing physician who fought for decades to finally get research done that proved the truth of how damaging routine episiotomies are for women. ⁠ ⚠️ Ask your provider: “What’s your episiotomy rate?” It should be LOW—ideally under 5%. If it’s higher… it might be time to explore new options. ✂️ Once upon a time, nearly every woman was given one. (Ask your grandma!) Rates have thankfully dropped—but in many places, this outdated routine still persists. High rates are still seen in Asian countries like Taiwan, where rates can reach 100% for primiparous women, and in parts of South America, such as Brazil, with rates as high as 80%. India's rates are over 90% for first time moms, as well as several countries in the Middle East and Eastern Europe (over 50%). Sweden on the other hand, has a 1% rate. ✨ Knowledge = power.⁠ You deserve informed, respectful care. Did you have an episiotomy? How was your recovery? 📖 Carroli & Mignini (2009). Episiotomy for vaginal birth. Cochrane Database of Systematic Reviews. #episiotomy #birthfacts #womenshealthmatters #thebellemethod #prenataleducation #birthprep #birthclass
Comment PUSHPREP for a free prenatal workshop to p Comment PUSHPREP for a free prenatal workshop to protect your pelvic floor in birth. ❤️ There are many things we cannot control during birth, but one of the things you CAN control, is HOW you prepare your body beforehand for this athletic event. Yes, it's like a marathon for your uterus. 💪 (like actually) In pregnancy, choose a training program that is very specific to the end goal: a smoother delivery & easier postpartum recovery. Minimal diastasis recti, less tearing, better pelvic floor control, and less prolapse. Yes it's possible. Baby boy was born 2 days after I shot this video in a 3 hour labour ❤️ The Prenatal Pilates & Push Prep Course is your ultimate roadmap for training during pregnancy + evidence based birth education. Join live online classes and also do it all on demand. Just read the testimonial highlights here saved to my profile. 18,000 births supported and counting 🥰 And if you're expecting and want even more support in person, join our upcoming 3 day, 2 night Prenatal Retreat October 24-26, 2025 in stunning lakeside unbuttoned luxury in Kingston, Ontario. Link in profile. #thebellemethod #birthtips #birthpreparation #birtheducation #prenatalworkout #birthmatters #expectingmom #pregnancyworkout #laborprep #birthprep #birthplan #momtobe
You can literally train your deep core and pelvic You can literally train your deep core and pelvic floor from anywhere. ✨👆 We are 5 hours north of Toronto on a remote lake for the long weekend and I'm working with an old flex band and even older deck railing. It doesn't have to look aesthetic. It doesn't have to be an hour. It doesn't even need a mat (although a beach towel under me may have been more comfortable here 🤣). Just a little love note to remind you that it's never too late, too far gone, or too out of reach. We are all perfectly imperfect. Chasing perfection is a losing game. Bring back Pilates basics, without the cool girl club vibe. Move your body. Embrace it all. Rock your fave tunes and think of how much your 80 year old self would love to be back in your current body. Love, Nikki #thebellemethod #pelvicfloor #pilatesisforeverybody #corerehab #diastasisrecti #prolapse #postpartumfitness #pilatesanytime #ontariosummer
What they don't teach you in standard certificatio What they don't teach you in standard certifications can make or break your client results, and their trust in you. These 10 sessions are niche "extras". They are the difference between simply running workouts, and truly changing lives. This is exactly why I created the Belle Immersive Training: to give movement pros the missing tools, science, and confidence to support female clients through every life stage. It has literally taking me almost 20 years of hands on client experience and dozens of certifications to gather this knowledge. And I want to summarize it all for you. We're almost sold out for the upcoming September 25-28, 2025 4 day, 3 night lakeside retreat style training near Kingston, Ontario. Comment TRAINING for the details ✨ #thebellemethod #fitnessinstructor #groupexercise #pilatesinstructor #movementprofessional #teachertraining
72% of you polled said your ribs got wider, and st 72% of you polled said your ribs got wider, and stayed wider post pregnancy. The growing fetus presses the diaphragm up, reducing its range of motion, pressing the ribs outward. We called this rib flare, and it's not just an aesthetic issue that makes you need to go out and get new bras. 👙 Permanently widened ribs impacts how you breathe and how efficient your core exercises will be, especially if you're trying to improve diastasis recti. FUN FACT: rib flare leaves us in a permanently "inhaled" state, which means our diaphragm doesn't descend - so we get no vagus nerve stimulation. Basically - rib flare can make us feel more anxious because of how it impacts our breathing. The bottom line is that we need to address rib flare to improve diastasis recti and pelvic floor function (and emotional state!). These 3 movements are a staple in our Pilates Pelvic Floor & Core Restore classes. We have a WHOLE module on fixing rib flare. Why do we do these exercises? Because we are building rib cage mobility. We are exaggerating the flare so we can start to connect to and train the muscles that pull the ribs back down. Do you also deal with rib flare? Have you tried moves like this? Does the anxiety connection ring true for you? Check out the rib flare highlight here for more ✨ xo Nikki #postnatalfitness #diastasisrectirepair #ribflare #postpartumanxiety #thebellemethod #postpartumbody #newmom #postnatalpilates #vagusnerve #corerehab #absafterbaby
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