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Instagram post 2230741706742342793_42769984 D E E P C O R E W O R K Just because I’m #25weekspregnant, don’t think this is not an incredible workout for anyone at any stage! 🔥 It’s Monday gang - felt like we needed a challenge. So here ya go! 💪✨ All you need is one weight. I’m using 2 lbs here, but 3 or 5 lbs dumbbell works great if you’re feeling for more burn! ✨SOUND ON FOR CUES ✨ 3 rounds, 10 reps each. 1️⃣Weighted Kicks 2️⃣Tripod Weighted Kicks 3️⃣Unilateral Arm Dog 4️⃣Lateral Bird Dog 5️⃣Star Plank 6️⃣Star Plank Tucks 7️⃣Weighted Side Plank Clams 8️⃣Side Plank Weighted Circles Is it “DR” safe? I know some may ask. Yes it is, BUT I always go back to the 4 P’s: pain, popping, pressure, or peeing - scale back if you feel any of these! Do you want a fit pregnancy? Want to reduce pain, sciatica, SPD, minimize DR, prolapse & incontinence? WOMEN NEED MORE SUPPORT!! This is why I created an affordable online program that you can do at home and stream anywhere. Taking you through pregnancy, postpartum and beyond. You get lifetime access. Starting at $35 USD ($47 CAD). Link in profile 👊 Tag a friend, save and share!💫 . #diastasisrecti #fitpregnancy #thebellemethod #thebumpmethod #fitbump #pregnantworkout #prenatalpilates #postpartumfitness #prenatalworkout #postnatalfitness
Instagram post 2230258283862911363_42769984 M E A L P R E P P R O B L E M S We have a stage 4 clinger (with a new jewellery obsession) at the moment. Trying to boil a pot of water is tough let alone doing elaborate Sunday meal prep for the week. Today felt like I had a 26 lb. monkey living on my hip. 😂 And it’s only going to get more hectic when baby # 2 arrives! #momlife 🤷🏼‍♀️ . I know the importance of proper nutrition (especially before, during & after pregnancy!), but following a rigid meal plan feels like adding more life stress. Anyone with me? The truth is, I found something missing in the nutrition guidance I used to get - especially during our years of infertility. It seemed kind of generic and never completely realistic or sustainable. SO...I decided to create something better. Something I would truly want myself.... Empathetic expertise. I’m talking one-on-one nutrition coaching designed for r e a l life, based on YOUR preferences, intolerances and lifestyle. It’s been a long time coming, and I knew I needed the right person for the role. Then I met @andreagracewellness, Certified Holistic Nutritionist and the rest is history ✨ Introducing BUMP NUTRITION! I’m so thrilled to be able to offer the custom guidance and support I always wished for myself. Andrea is amazing, a mama of 2, and really GETS it. For all the info check out Bump Nutrition in my profile! And here’s the recipe for the Caramel Hemp Energy Balls in the last slide! RECIPE 1 Tbs all natural smooth peanut butter 1 Tbs sunflower seed butter 3/4 cup rolled oats 1 Tbs hemp hearts 10 pitted mejool dates 1 tsp chocolate chips (or chopped dark chocolate bar!) 1/2 tsp pure vanilla extract Pinch of sea salt Blend in a food processor and form into mini balls. Refrigerate and enjoy! You can also freeze for up to 3 months! 😉 . #ToddlerLife #pregnancynutrition #postpartumnutrition #fertilitydiet #BumpNutrition
Instagram post 2228132317455929195_42769984 T W O D E C A D E S O F T E A C H I N G I’ve been a group exercise instructor for two decades. It just hit me. #imold 😂 I started teaching aerobics at 18. I’ve taught hip hop, step class, boot camp, yoga, stretch and conditioning, ballroom dancing, water aerobics, Zumba and of course Pilates. It’s been a journey! And so today, I snapped a rare selfie after teaching in the studio, at #24weekspregnant pregnant with baby # 2. 🙏 Here are a few things I’ve learned over the past 20 years in fitness. 1️⃣The people who leave class 5 minutes early and skip stretching are the ones who need it the m o s t. 2️⃣Movement is the best natural Prozac there is. 3️⃣No one is looking at your outfit, or your hair, or your runny mascara. Promise. 4️⃣Don’t be that person checking texts on your mat. For the love of God please. 5️⃣Everyone starts somewhere. No one is judging you. You belong here. 6️⃣You will screw up choreography. We all do. What matters is how you talk to yourself about it. Laugh and move on. 😂 7️⃣Form over fancy moves wins EVERY time. 👌 8️⃣Whether you think you can, or can’t do it, you’re right. Choose to believe in yourself, and trust the process. ❤️ . #groupfitness #pilates #thebellemethod
Instagram post 2225175402400604789_42769984 C O M P A R I S O N I went to exchange something with G at the mall today and while at the children’s store, a mama with two young kids in tow came up to me and asked if I was “that girl from Instagram.” 🤷🏼‍♀️ . I smiled and said, “Uh, I am on Instagram and post a lot of pelvic floor fitness stuff if that’s what you mean?” She said she recognized me, then said she had to unfollow me because seeing me workout at home by the crib made her feel bad about herself. Mentally it was too hard so she stopped watching. Hearing that made me sad to be honest, but I said I understood and smiled. She smiled back and said thanks for the good content, and that she’s feeling better now and will follow again. We then talked local daycares and tips for baby # 2, and that was that! Today was such a vivid reminder of the slippery slope that is social media... . I honestly try hard to share educational pelvic health focused fitness content that will empower women. I share my struggles, from IVF to heart surgery to breast feeding failures, to loose skin to teenage body dysmorphia. I don’t photo shop bikini shots to sell more programs. I don’t talk weight loss. This is meant to be a platform to foster connection, empowerment and knowledge on women’s health. But I’m old and wise enough now to be at peace knowing I can’t be all things to all people. And I think we have ALL at some point seen someone’s photo and felt some degree of negativity, self judgment or jealousy. Social media is a messed up place to be sometimes. I actually commend anyone for unfollowing any account (including mine!) if it makes you feel less than. That shows a certain level of self awareness and self love. ❤️ . So to that gorgeous mama at the children’s store today, sending so much love, light and respect your way. 🙏 Have you ever unfollowed someone on IG? Please share why. #socialmedia #motherhoodunplugged #momfessions #motherhoodrising #momlife
Instagram post 2224823992446152726_42769984 F O A M R O L L E R C O R E #23weekspregnant and feel tons of kicking! You often feel kicks (and Braxton Hicks) much sooner the second time around. Try this workout to build body and deep core awareness ✨ A foam roller is an incredible tool. I suggest the longest ones as they are most versatile. Forget about crazy spiked foam rollers - they’re gimmicky and unnecessary! A simple foam roller is best (link on my website shop page under fitness equipment). I demonstrated slow here, so you can really get the t i m i n g of your breath. Remember - this is NOT “sucking belly button to spine” but rather exhaling to wrap the entire core. You want to coordinate your diaphragm, pelvic floor, deep abs and lower back stabilizer muscles - Inhale to release. Go for 3 rounds, 10 reps each. . ✨SOUND ON FOR CUES✨ 1️⃣Rolling Pumps 2️⃣Straight Leg Lifts 3️⃣Protract Retract 4️⃣Roller Bridges 5️⃣Single Leg Bridge 6️⃣Piriformis Massage (instead of reps, count slow breaths here as you self-massage) Want more pregnancy and Postnatal workout guidance? Our online Bump Method video workouts teach you to connect to your deep core & pelvic floor, minimizing #diastasisrecti, and prepping for an empowered birth and smoother recovery. 💪 Follow along at home, just like you’re in one of our sold out Toronto classes! Wearing @baobeimaternity leggings (waist rolled down) and sports bra. #fitpregnancy #foamroller #prenatalpilates #thebumpmethod #postnatalfitness
Instagram post 2223514947777011796_42769984 B O D Y I M A G E J O U R N E Y I’m deliberating choosing this photo instead of a bikini pic to talk body image. Why? Because the greatest lesson I’ve learned is to focus on what my body can DO vs how it looks. I truly hope my daughter doesn’t make the early mistakes I did. I started making myself throw up after meals when I was 16. My high school boyfriend cheated on me, and I was crushed and felt out of control. Losing weight felt like a way to get back control (and seek revenge) in my teenage brain. It was the 90s. I wanted to look like Kate Moss. I’ll never forget my high school varsity field hockey coach yelling at me “Nikki what is WRONG with you?!” when I stopped running as fast in games. My body was getting weak. I couldn’t keep up. The occasional binging and purging lasted until university, when I finally made a decision to stop hurting myself. I discovered yoga, I found inner confidence, I learned to see food as a way to nourish and fuel my body. I regained my athleticism. I know I am lucky to have overcome this in my early 20s. Many many people struggle for decades to overcome body dysmorphia and eating disorders. To anyone struggling, I am here to say you are not alone. Here’s to raising our children to value what they can DO with their bodies, not how they look. ❤️ . #bodyimage #raisingdaughters #eatingdisorderawareness
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