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Please share to help us spread the word. LOVE AS Please share to help us spread the word. LOVE AS A MOTHER Today is Giving Tuesday, and we want to celebrate with the launch of this beautiful collaborative giving project: Love As a Mother. Ashley (@getmomstrong) and I have teamed up to help make the holidays a little easier for six families in need. We are asking that you head to loveasamother.com to nominate your family, or a family you know who could use our help. Entries are due by 12/8. We will select six families, and then will be asking our amazing communities to rally together to help bring them the most epic holiday ever. Ashley and I believe deeply in the power of women supporting women. Our mission is about building community and coming together to support moms and families in need. We want to build a mama village founded on compassion, support, understanding, empathy and connection. Here's to lifting each other up. Because nothing is stronger than a mother's love....nothing. Together, we can do anything. #givingtuesday #givebacktothecommunity #empoweringwomen #momshelpingmoms #womensupportingwomen #momsofig #holidaygiving #momssupportingmoms
CORE PROGRESSIONS Here are 6 core exercises that CORE PROGRESSIONS Here are 6 core exercises that take you from early rehab (like days after delivery) to several months postpartum. Start early my friends, but start gently. This is not a race. And if you haven’t started yet, give yourself some grace. I truly hope this progression helps you get a sense of how to overload the abdominal muscles step by step. ✨SOUND ON FOR CUES ✨ 1️⃣Heel Slides 2️⃣Press & Lift 3️⃣Oblique Sling 4️⃣Table Top Press 5️⃣Table Twist 6️⃣Hundreds Prep Go for 3 rounds, 10 reps each. Form is crucial. 😘 I am still humbled and amazed by the response to the Black Friday sale. WOW! January/February classes are gonna be ROCKING! 😍🔥 We still have the Cyber Monday sale which is 50 % the Belle & Bump Method Online on-demand programs (this is different from our live 8 week courses). Ends at midnight Eastern tonight! This is the ONE sale we do per year 😉 Questions? Ask below! Love to you all! #coreworkout #athomeworkouts #postnatalfitness #diastasisrecti #abrehab #restoreyourcore #postpartumfitness #thebellemethod #thebumpmethod #momfitness
BODY VALUE My body on the left is no more valuabl BODY VALUE My body on the left is no more valuable than the one on the right. These pictures go from pre kids, 1st pregnancy, 1st postpartum recovery, body between kids, second pregnancy, and 2nd postpartum recovery. I remember crying in my first workout after baby # 2 last year. Everything was harder than I remember. I felt weaker than I remember. But then I was reminded that an ultra marathoner isn’t weak after completing a race and an Olympic athlete isn’t weak after competing - they just need time to recover after training so hard for so long. Physically growing a human for 9 months, carrying extra weight to support that new life, increasing blood volume by 50%, birthing a child - why don’t we think of this like the ultimate athletic event that it is? 💪 Mamas, your bodies are badass. Please remember that you are the definition of strength. Give yourself the grace that any athlete would as you recover from this incredible accomplishment. ❤️ Wherever you are in your journey, please take a moment of recognition for ALL your body has done for you. Whisper aloud how much you appreciate it - because it can hear you 🥰 #postpartumbody #postpartumjourney #strongwomen #bodylove #pregnancyjourney #motherhoodjourney #bodytransformation #pregnancylife
GRATITUDE FOR YOU It wasn’t that long ago I was GRATITUDE FOR YOU It wasn’t that long ago I was spending hours a week sitting in my car as I travelled around Toronto to teach classes. Like a lot of big cities, the distance doesn’t equal the time. A destination that says 10 kilometres on the map can end up taking 45+ minutes to arrive. #IYKYK Life today looks a lot different. Now I get to enjoy regular family dinners, and tuck my kids into bed most nights of the week because teaching happens at home. That’s why with the season of gratitude upon us, it felt important to send this note to you. You being here… ...letting me teach you in YOUR home via Zoom, whenever you live around the world ...sending me sweet notes about your experience with our classes ...logging into the online resources and on-demand classes ...DMing me the story of your pregnancy, birth, or that you jumped on a trampoline without fear (it’s not just me) ...and even reading this? Well, it means everything to me. When I started The Belle Method 14 years ago while working at a sport Physiotherapy clinic, my mission was to help women feel strong, empowered and beautiful inside and out. And I’m grateful every single day that I get to continue this work. So, thank you for making it possible. For cheering me on, supporting me and showing up. 

My hope is that you feel seen and supported right back. xx, Nikki PS That’s why this year I decided to do my first ever Black Friday sale. It starts at midnight ET. 🙏❤️ #thanksgiving #givingthanks #blackfriday #gratitude 📷: @alexannesolomon
CONING DURING CORE WORK? Please don’t freak ou CONING DURING CORE WORK? Please don’t freak out if you see your abs coning. Not all coning is created equal 😉 I’m 5 months postpartum here after baby # 2. You’ll see coning or “peaking” in my abdominal wall above the navel as I inhale in some of these exercises. Coning (aka doming) is feedback on how you’re managing pressure in your core system. See coning? A few questions to ask yourself: ✔️Does it go away when you exhale & engage your pelvic floor and TVA? ✔️Is it hard or soft to the touch? ✔️Is it tender or painful? If you can eliminate the coning on your exhale to engage, that’s a great sign (see video for demo). If you feel no tenderness or pain and if the coning tissue is soft to the touch (vs a hard balloon bulging out), this is also a good sign! Bottom line: don’t let a bit of coning make you feel broken or scared to move. Your body is much more resilient than you think. The only way we improve our core, is via progressive overload. Keep going ✨ Here are 7 examples of core progressions - all of these moves we teach in our Level 1 & 2 virtual postnatal classes! (These courses are going on HUGE sale for Black Friday…first time EVER!) ✨SOUND ON FOR CUES ✨ 1️⃣Open Book 2️⃣Weighted Dead Bug 3️⃣Single Leg Stretch 4️⃣Ball Ab Prep 5️⃣Ab Marches 6️⃣Plank Squeeze 7️⃣Plank Flow Aim for 2-3 rounds, 10 reps each! In terms of breathing here, it’s all active lateral costal breathing - meaning because you are under load, we want to avoid belly breathing and focus more on expanding the rib cage wide. Breathe “east to west” instead up and down. Imagine your chest opening like an umbrella. I have a gazillion cues for this ✨😆 Hope you come sweat with us in January and take advantage of our first EVER Black Friday sale. Sign up for the wait list in my profile so you’re first to know the coupon codes 😉 #postnatalfitness #postpartumbody #diastasisrecti #coreworkout #abrehab #postbaby #thebumpmethod #strongmoms #postnatalpilates
They told me I was high risk. This was a geriatric They told me I was high risk. This was a geriatric pregnancy. I was 36. We had chromosomal issues. We had to do IVF. I have a heart condition. The midwives (the first time) would not take me. I was told that I would 100% need an epidural to handle birth because of my heart condition. The medical messages felt clear: my body was somehow faulty. BUT, instead of accepting that, it fuelled a deep fire within me. I refused to believe that my body was broken. In the words of famous midwife Ina May Gaskin, “My body is NOT a lemon”, I shouted to myself. Tell a woman she can’t do something enough times, and she’ll either start to believe it OR she may rise up.✨ My births healed me after a very long struggle. And it’s why I’m so passionate about helping women experience the same. It also made me realize that HOW we give birth can have a lasting impact on us as women. Birth matters. How we choose to support women during birth matters deeply. Informed consent & evidence based care is key. I had an amazing conversation with L&D nurse Liesel from @mommy.labornurse on my @wegotherepodcast about epidurals, inductions and SO many things expecting women need to know. All births are beautiful and deserve to be celebrated and honoured. Women and mothers are so so SO much stronger than they are given credit for. 💫 Did you refuse anything in your birth? Do you wish you would have, looking back? #birthmatters #birthisbeautiful #prenatal #obstetrics #laboranddelivery #thebumpmethod #pregnancyfitness #midwifery #epidural #induction #naturalbirth
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