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ADVANCED CORE 🙌 Even if you’re not ready for ADVANCED CORE 🙌 Even if you’re not ready for these moves, save for later! These are great for later stage postpartum rehab and beyond - when you’re ready for more challenge. ✨SOUND ON FOR CUES ✨ 1️⃣Mountain Climber Squish 2️⃣Bird Balance 3️⃣Inverted Dog 4️⃣Ninja Twist 5️⃣Ball Scoops 6️⃣Frog Jump Kicks Try 3 rounds, 10 - 15 reps each. All you need is a small Pilates ball. A dollar store toy ball works too in a pinch. ✨ Can you do me a favour and let me know what kind of workouts you like to save the most? I love sharing what is most useful for you. 🥰 Please tell me below! ⬇️ These moves are similar to what we do in the Belle Fusion Pilates 8-week classes - ideal for preconception or after the postnatal recovery period. Nov/Dec session is open for sign up! Link in profile. ❤️ #coreworkout #athomeworkouts #pilatesathome #coreexercises #diastasisrecti #pilateslovers #pilatesinstructor #postnatalpilates
WE GO THERE The idea for creating our @wegothere WE GO THERE The idea for creating our @wegotherepodcast came when my co-host @waxonlexi and I were both very pregnant last year with our second babies, at the beginning of the lock down. We realized many of us are living similar experiences, and yet we often feel alone, or even worse - shameful about what we perceive to be an embarrassing problem. When we are embarrassed, we stay silent. Silence breeds shame, and shame makes our struggles even more difficult. Our hope is to help change that. We want to create a safe space where NO question is off limits (we really mean it!), where no one feels judged and where you can tune in to learn something, and feel a little seen ✨❤️ From painful sex, mommy brain, anxiety, partner resentment, raging hormones, vanishing libido, postpartum vaginal healing, infertility and bladder leaks, we’ve experienced it all and aren’t afraid to share – there is no judgement here. We ask the questions and interview the top experts to get the info we all deserve. Because knowledge is power. We are going there, unfiltered! And we're so excited you're here. SEASON 3 started today! We kicked it off with an interview from Dr Jodi Pawluski, PhD of @mommybrain.revisited who explains the science behind perinatal brain changes and mental health struggles ❤️ Please listen over at @wegotherepodcast And if you have ideas or requests for more topics, let us know below! ⬇️ And THANK YOU to the amazing @alexannesolomon for capturing this candid moment with her camera ✨❤️ #maternalhealth #womenpodcasters #wegotherepodcast #mommybrain #perinatalmentalhealth #postnatalanxiety #postpartumhealth
A pelvic health PT friend sent me a post yesterday A pelvic health PT friend sent me a post yesterday. She was horrified. It’s from a large birth account telling women that “if you’re not pooping when you push, you’re not pushing hard enough.” I felt compelled to jump on the #redflags trend in response. Been sharing in stories but felt like this needed a permanent feed post. 1️⃣ It is normal to experience a bowel movement during birth. This is from the pressure of baby descending and pushing against your rectum. This is not a measure of “good pushing”. 2️⃣We really shouldn’t be straining when having bowel movements. Straining from constipation is causally linked to pelvic organ prolapse - just like prolonged purple pushing during birth. We gotta learn to poop better (pregnant or not). And we gotta learn to push better. And we gotta learn to coach pregnant women better. 🥲 3️⃣Your uterus does most of the pushing in birth. Your transverse abdominals do the rest. Your pelvic floor doesn’t push the baby out. Your pelvic floor is like a door that must open. 4️⃣Lying on your back while pushing closes the pelvic outlet by 30%. You’re fighting against gravity, your tailbone can’t move and you’re going to have to strain more. Instead of telling women to “push like you’re pooping”, let’s teach them to connect to their TVA, to release their pelvic floor and to advocate for alternate birthing positions (and YES this is all possible with an epidural). Thank you for coming to my Ted Talk! My DMs have been blowing about this. This isn’t a dig on health care providers - telling women to push like they’re pooping is how most were taught. A big problem is that most pregnant women are not learning proper pushing techniques in pregnancy, so they show up at birth and have a hard time connecting. I wish muscle training for pushing was part of all prenatal hospital classes. But I’m gonna keep teaching it over here and hope that it starts to spread! It’s in the evidence.. #bigfeelings #pelvicorganprolapse #hemorrhoids #birthpreparation #laboranddelivery #birthmatters #pregnancytips
DIASTASIS RECTI: PREHAB & REHAB Here are 5 moves DIASTASIS RECTI: PREHAB & REHAB Here are 5 moves for BOTH pregnancy & postpartum to reduce DRA (diastasis rectus abdominis). Do this in pregnancy for prehab and do this postpartum to rehab. I was 4 months postpartum here after baby # 2! ✨SOUND ON FOR CUES✨ 1️⃣Pallof Pull 2️⃣Split Pallof Pulls 3️⃣Forward Pulls 4️⃣Tricep Core 5️⃣Bridge Pulls All you need as a flex band. I love sharing exercises for core & pelvic floor rehab, BUT in addition to the mechanics of movement we must look at PHYSIOLOGY. For example, research suggests that inflammation in the body can make repairing diastasis recti more difficult as it impacts our collagen synthesis. Here are 3 things to do, in addition to your core rehab exercises: 💥Increase Vitamin C intake as this helps collagen synthesis. 💥Prioritize gut health - increase your fibre, take a high quality probiotic, drink more water, and eat more plant based foods. 💥Take 10 minutes a day for a meditation reset. Stress increases cortisol which increases inflammation which makes tissue healing more difficult! These are teachings from my mentor @dr.sinead PhD. Questions? Ask away! We cover this and much more in our Prenatal and Postnatal 8-week class sessions. Nov/Dec sessions are open for sign up now. Link in profile! #diastasisrectirepair #diastasisrecti #coreworkout #prenatalfitness #postpartumfitness #abrehab #thebellemethod #thebumpmethod #coreexercises #postnatalexercise
VULNERABILITY Have you ever looked at your child VULNERABILITY Have you ever looked at your children and felt so overwhelmed with love that your mind goes to a dark place - what you would do if something terrible happened? When we're overwhelmed by love, we feel vulnerable—so we dress-rehearse tragedy. @brenebrown says that joy is the most vulnerable emotion we experience. During her research, Brene met people who had a profound capacity for joy. The difference is that when something really amazing happened to them, they felt grateful. Instead of using it as a warning to start practicing disaster, they used it as a reminder to practice gratitude. ✨ So on this Canadian Thanksgiving, I’m pausing to give thanks for my family. My children. My loves. My deepest vulnerability. My greatest joy. Sending love to you all. And please tell me if you’ve ever had that “dress-rehearsing tragedy” experience from being filled with so much overwhelming vulnerability-inducing love. It’s a thing in my personal experience. 😌 #canadianthanksgiving #gratitude #vulnerability #brenebrown #joy #blessings #mychildren #motherhood
8 WEEKS POSTPARTUM I shot this at 8 weeks postpa 8 WEEKS POSTPARTUM I shot this at 8 weeks postpartum after baby # 2. I was working on improving a grade 1 bladder prolapse that was diagnosed at 6 weeks postpartum. It really messed with my head tbh! But it was “gone” by my 12 week pelvic floor PT check up ✨🥳 All you need is a wall and a pillow. ⁣ Restoring your core has everything to do with progressive overload. ⁣ When it comes to improving #diastasisrecti, yes we need to think about building tension in the linea alba - but we must also strengthen the WHOLE abdominal wall after it has been stretched during pregnancy. ⁣ These moves progress in challenge. 😉⁣ ⁣ ✨SOUND ON FOR CUES ✨⁣ ⁣ 1️⃣Extended Ab Prep⁣ 2️⃣Marches ⁣ 3️⃣Table Top⁣ 4️⃣Open Book ⁣ 5️⃣Overhead Press & Reach ⁣ ⁣ 3 rounds, 15 reps each. For more guidance, check out the Nov/Dec Postnatal Level 1 & 2 classes. It’s never too late to restore your core! We have had women in their 60s do the level 1 class and have fantastic results. True story. Link in profile! Questions? Just ask! What kind of postnatal content do you want to see more of? Lmk below! ⬇️ ⁣ ❤️⁣ #postpartumfitness #postpartumbody #diastasisrecti #corerehab #prolapse #8weekspostpartum #abrehab #diastasisrectirepair #coreworkout
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