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The more I travel and teach around the world, the The more I travel and teach around the world, the more I realize that across cultures and borders, we share so much as women. ❤️ We share similar struggles and similar hopes. We want to feel strong, connected and supported in our bodies. And it's not always easy with the demands of life and motherhood. We can gain so much strength from sharing our struggles If you see this Silje - the woman I hugged after class earlier this week - please know you are most definitely not alone ❤️ It's a true honour to be here, and I am so excited for our second class today here near Bergen, Norway 🇳🇴 Back home to Canada on Saturday after 3 weeks here teaching across Europe. All the online July sessions start next week! #thebellemethod #pelvicfloor #pelvichealth #womensupportingwomen #norway
✨ Comment PROTEIN to get my free high-protein me ✨ Comment PROTEIN to get my free high-protein meal plan guide (recipes + grocery list!) PLUS a free workout from the Core Challenge program. I know, I know… you keep hearing “eat more protein” to build muscle, hit your fitness goals, and basically conquer the world 😆 Yadda yadda, right? But hear me out: at 43, I’ve gained 10 lbs of muscle — thanks to prioritizing protein, strength training, and Pilates. I’m not here to add more noise. I want to keep it simple: most of us would benefit from focusing on quality protein sources, no matter our goals. We kick off our next 12-Week Challenge on July 10 with a live workout — come join us! Here’s to feeling strong and confident at every stage of life. P.S. Building muscle before and during menopause can make the transition so much smoother. 💪 Facts ✨🔥 #menopause #perimenopause #proteinmealplan #thebellemethod #postnatalfitness #perimenopausehealth #womenover40 #strongwomen #proteinfood
Comment PUSHPREP to learn how to push past fear an Comment PUSHPREP to learn how to push past fear and protect your pelvic floor during birth in a free on-demand workshop ✨ Most of us have never trained internal rotation before, and it's so beneficial to do in pregnancy when preparing for birth! These 4 moves are staples in the Push Prep course. They are excellent for postpartum too, especially if you have tailbone pain! The next session of live online Push Prep Classes start Thursday July 10 at 8 pm ET. Join me live for a prenatal Pilates class, lecture, and Q&A on TRAINING for birth. Reduce diastasis recti, reduce tearing, improve your fitness and have a waaay smoother recovery. You can also do everything on demand, but for those of you who want a bit more support and the chance to have all your questions answered by yours truly 😉, the live session will be for you. It is ideal for September to December due dates! If you're due after December I still suggest starting push prep on demand now and then choosing any future live session. They run every two months! Don't delay. The sooner you start, the more time you have to build muscle memory. 🔥 Xo Nikki #pregnancyfitness #prenatalworkout #prenatalpilates #thebellemethod #fitpregnancy #prenatalclass #birthprep #pushprep #momtobe #expecting
Giveaway time! It's been a long time since I've do Giveaway time! It's been a long time since I've done a giveaway! This one is worth almost $400 USD ✨ Win a 4 pack of wheels from @gochirp plus their (almost always sold out!) percussive massager. These wheels are an incredible way to relieve tension, reduce back pain and improve postural alignment. The massager is a game changer for athletic recovery. 🔥 To enter: 1) Follow @thebellemethod and @gochirp 2) Like and save the post 3) Tag 3 people Contest open to residents of Canada and the United States. Winner will be announced next Sunday, July 6, 2025! #chirpwheel
Comment DRAGUIDE for a free resource guide on how Comment DRAGUIDE for a free resource guide on how to improve diastasis recti (ab separation from pregnancy). Tips for training your core and improving diastasis recti when you also have prolapse: 1) Work in inversions - get your pelvis higher than your chest to get into a gravity assisted position for your pelvic floor engagement. You don't have to do this forever but it's helpful when you're feeling symptoms of heaviness. 2) Co-contract your inner thighs - squeezing your adductors can help engage pelvic floor during exercises 3) Master your breath! (This is advice for everyone really). 4) Be patient with yourself. Progress is never linear. You might be feeling awesome and then your house gets sick and you're coughing for 3 weeks straight and the symptoms creep in again. Trust that it's temporary. Life happens. You can and will get back to being stronger than ever. ✨ 1. Press & Reach 2. Crouching Tiger 3. Side Plank Squeeze 4. Cross Press Tap 5. Single Bridge Taps 6. Inverted Plié We're often given exercises specific for prolapse or specific for diastasis, but as someone who has dealt with both, I wanted to share these. These and soooooo much more are in the Pilates Pelvic Floor & Core Restore Course workout library 🙏🥰 Your body is strong and resilient! Yes, you can. 📣These are for people who want to challenge their abdominal wall while minimizing the downward pressure on their pelvic floor. #postnatalfitness #prolapse #thebellemethod #diastasisrecti #postnatalfitnessspecialist #momoftwo #postnatalexercise #absafterbaby #momworkout #diastasisrectirepair
I was told I had a "low bladder" after my second b I was told I had a "low bladder" after my second baby 4 years ago. It's called "cystocele" aka bladder prolapse. Comment POP for a free 10 page PDF guide on what helped me the most. I felt broken. Washed up. Preoccupied with the constant heaviness in my pelvic floor - like something was falling out. If this is you, please don't go down the rabbit hole. Know that there is help and you can improve your symptoms. I'm living proof - along with thousands of women who have done this rehab work. Here are 7 moves (not 6 like the video says hah. Currently editing on a plane and can't upload a correction!) TIPS ✨Learn to breathe better into your diaphragm ✨Strengthen your glutes ✨Do more inversions on days you feel extra heaviness ✨Learn to fully release your pelvic floor (you need strong glutes for your pelvic floor to feel "safe" enough to stop clenching) ✨Get a squatty potty. Get 30-40 g of fibre a day. Don't strain ✨Explore hypopressives (they're in the Pelvic Floor & Core Restore Course! Next live session starts July 15! ✨See a pelvic health physio You may also want to advocate for a pessary if your symptoms are impacting your life. There is evidence to show that pessary use can actually improve the grade of your prolapse. If you're struggling, please know this is very common and you're not alone. 50% of women develop prolapse in their lifetime. There are tools to help! On your side, always Nikki PS. Using the coregeous ball from @tuneupfitness #prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen
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