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Postpartum

Post-Weaning Symptoms: 9 Things you Need to Know

Mom Life

7 of the Most Overlooked Newborn Baby Essentials

Inspiration

Sickle Cell Anemia: Vanessa & Elijah’s Story

Postpartum

5 Postpartum Traditions

Postpartum

9 Tips for Pregnancy & Postpartum Nutrition

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10 Top Tips to Getting Your Little One(s) to Love Veggies!

Pregnancy

5 Women Share Their Story of Miscarriage

Health + Fitness

Balance Your Hormones and Avoid Endocrine Disruptors

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Why I Announced my Pregnancy at 10 weeks

Postpartum

The Three R’s of Postpartum Recovery: What Every New Mom Needs to Know

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Debunking Collagen: Is there Science Behind Collagen and Skin Health?

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Motherhood in the Age of Social Media

Mom Life

A Different Way to Treat Baby Eczema

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5 Birthing Tips for Pregnant Women

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La Patria: Female Entrepreneurs Making a Difference

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My Experience with Pelvic Physiotherapy

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Making Friends with Fear: My SVT Heart Ablation Surgery

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Healthy Homemade Banana Protein Bars

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Life Lessons from a Pregnant Fitness Teacher

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Healthy Chocolate Peppermint Truffles

Pelvic Floor

Latest Scientific Research on Diastasis Recti

Mom Life

Tips for New Moms from West End Mamas

Health + Fitness

8 Tips to Get Back in Shape

Recipes

Watermelon Mint Mocktail Recipe

We can’t control everything. But we can choose t We can’t control everything. But we can choose to trust in ourselves. 

After IVF, uterine surgery, decades of heart problems and eventual heart surgery, I have learned that your BELIEF in your body’s capability is key. 

Yes, shit happens. Sometimes you need medical interventions to conceive or to safely deliver a baby. 

That doesn’t make your body ANY less capable. 

Hear what others say, but remain in tune with your inner voice. You are stronger than you know. Learning to self advocate and feel empowered no matter HOW you end up birthing your baby is my greatest hope for everyone. 

I’ll be teaching our Prenatal course forever. It’s my life’s work. ✨

#birthisbeautifulineveryway #ivfjourney #ivfsuccess #pregnantandempowered #thebellemethod
I grew up hearing that I would “have a hard time I grew up hearing that I would “have a hard time” with childbirth because my hips are so narrow. My mom teased that I didn’t have the right “child bearing hips” (we have very different body types). 

I have 33 inch hips (83 cm). Sure they are smaller than average, but I didn’t buy it. And if you’re being told you might have a problem with birth because your body is too small, or too big or too WHATEVER, I hope you find a way to tune out that rhetoric and focus on your body’s capability. 

Here are some mobility drills that will help open the pelvis through flowing between internal and external rotation. 

Sometimes what we need most is the BELIEF we can do something. So if you’re pregnant, I beg you not to let the naysaying voices mess with your head. 

These boyish hips have birthed two 8 lbs babies at age 36 and 38. One of those births was 3 hours from start to finish. 

Have you ever been told your body would have a problem with birth? Please share below. 

#birthprep #prenatalexercise #prenatalyoga #thebellemethod #birthinghips #pregnancy #pushprep 

You CAN.
Prolapse symptoms are common, especially after mul Prolapse symptoms are common, especially after multiple vaginal deliveries. In fact 50% of women will develop prolapse in their lifetime. 

You may feel heaviness, or something falling out of the pelvic floor. 

Symptoms often flare after illness where you’ve been coughing, or around your period. Chronic constipation is also a major trigger (and linked to incontinence too). 

Flows like this were so important for my own healing, and have helped thousands of our students. ❤️

1️⃣ Bridge Squeeze

2️⃣ Bridge Squeeze 

3️⃣ Bridge Taps

4️⃣ Kneel Ups

5️⃣ Psoas Stretch 

6️⃣ Pelvic Floor Release 

If you’re dealing with prolapse, it can be psychologically scary and you may habitually clench your pelvic floor in attempt to “hold on “. The last move is designed to help combat that, as clenching can make symptoms worse. ❤️

There is help for prolapse. You’re not alone! The interview we did with @hypopressives.can on @wegotherepodcast is a great listen for anyone exploring additional modes of healing. 

Have you experienced symptoms yourself? What helped you? Check the Belle Method prolapse highlight for more tips ❤️

#prolapse #pelvicorganprolapse #prolapserecovery #postnatalfitness #postpartumrecovery #thebellemethod
ROUND LIGAMENT PAIN TIPS Round ligament is a comm ROUND LIGAMENT PAIN TIPS

Round ligament is a common part of pregnancy. It can feel like a sharp jabbing pain on one or both sides of the lower belly and groin. 

 If you are dealing with it, I promise these stretches will help! it may seem counterintuitive to stretch an area that is already being stretched, but it is a game changer. 

1️⃣ Single Butterfly 
2️⃣ Side Stretch
3️⃣ Supported Hero 
4️⃣ Wag the Dog
5️⃣ Cow to Neutral
6️⃣ Windmill Stretch 
7️⃣ Hip Flexor Circles 
8️⃣ Hug the Baby 

A couple extra tips: change positions slowly, sleep with a pillow between your knees, flex forwards if you’re about to cough or sneeze - much like you’re about to do a dead lift. This can reduce strain on the ligament as you cough! 

Did you deal with round ligament pain? Learning to activate your deep core (aka “hug the baby”) might be the most helpful way to support your growing bump and reduce strain! 

We cover all of this and MUCH more in our eight week live Prenatal Pilates and Push Prep course! It’s our most popular course. Check the testimonials highlight 😉 You can still join the current session ✨

Questions? Ask away! 

#roundligamentpain #pregnancytips #fitpregnancy #pumpthebump #fitbump #thebellemethod #prenatalfitness #hugthebaby #pregnantandbeautiful
“CLEARED” at 6 WEEKS POSTPARTUM It’s banan “CLEARED” at 6 WEEKS POSTPARTUM 

It’s bananas that women are told not to exercise for the first six weeks postpartum, then have one “check up” (with no functional pelvic floor exam) and get the greenlight to resume all normal exercise. 

Many go back to running right away. It’s no wonder so many of us experience leakage and discomfort! 

📣We need to TRAIN TO RUN, not run to train 

The latest research recommends a return to running between 3 and 6 months postpartum at the earliest. These are Guidelines created by @absolute.physio Gráinne Donnelly, Emma Brockwell & Tom Goom. Check out our @wegotherepodcast on the topic. 

Before running, we should ideally be able to do the following without pain, heaviness or leakage! This is not a complete list ✨

1️⃣Walking for 30 minutes
2️⃣Jog on the spot for one minute
3️⃣Pistol single leg get up (20 per leg) 
4️⃣Hop on one leg (20 x per leg) 
5️⃣Single Leg Bridges (20 per leg)
6️⃣Forward Bounds (think long jump in track and field)

The key is to work on the reflexive initiation of the pelvic floor muscles. That means you don’t have to think about your “kegels” - your pelvic floor is designed to work automatically during high impact exercise! Take the first three months after baby to work on your deep pelvic floor and TvA connection. 

As for running, start slowly with 1-2 min, alternating a five minute walk, 1-2 min running etc. Avoid downhill running when you’re first getting back into it postpartum. It’s harder on the pelvic floor. 

Questions? Ask below! ⬇️

#returntorunning #postpartumfitness #postbaby #postnatalexercise #thebellemethod #pelvicfloor #momtips #incontinence #prolapse
Did you know there are ways to release endorphins Did you know there are ways to release endorphins during labour and reduce the perception of pain? 

The science is called DNIC: diffuse noxious inhibitory control. 

It’s basically a secondary painful stimulus - like a counter irritant. 

So if you squeeze a comb really hard during a contraction (or press finger nails into your palm, put ice on your back etc) this helps flood the brain, which releases endorphins. 
TENS, acupressure, sterile water injections are all DNIC tools for labour. 

Worth noting - If YOU are in control of the counter irritant, it can help provide a greater a sense of control over the labour pain. Being in control of something will help you cope with the things that are not within your control. 

Remember - pain is an OUTPUT of the nervous system. Not an input. 

Did you use any of these tools in labour? 

And even if your plan is the epidural, you’ll still want these tools in your pocket! 

This and SO MUCH MORE evidence based education in our Prenatal Pilates & Push Prep Course. We combine birth education with pelvic health focused workouts to reduce diastasis, incontinence and prolapse, and improve pushing & recovery - regardless of HOW you plan to birth. 

This is next level birth education you will not find at your hospital y’all. 👌Link in profile. 

#facts #dnic #laborprep #thebellemethod #laboranddelivery #labour #birthpreparation #birthisbeautiful #birthtips
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