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One thing I love about our generation is that we a

One thing I love about our generation is that we are finally talking about this ish!

The premenstrual night sweats started at around 41 for me.
Alcohol is the biggest trigger. Now at 43, a glass of wine at night is honestly not even worth it anymore given the impact on sleep! We don't metabolize it as easily as we age and I'd rather have my liver able to focus on supporting my metabolism and not overloaded coping with alcohol as I sweat all night long 🙃

It's a journey, but there is so much we can do to make it a smoother one. From lifestyle changes to supplements to blood tests - we cover it all. Knowledge is power.

On your side always ✨

Xo
Nikki

#perimenopause #menopause #perimenopausefitness #isitperimenopause #womenshealthmatters #thebellemethod

Comment PUSHPREP for a free prenatal workshop to p

Thinking of my American friends celebrating the se

Thinking of my American friends celebrating the season today, especially my beautiful preggos... ✨🤰

I remember being pregnant at Christmas dinner getting an actual interrogation from my Dad around:

1️⃣How much meat I was eating (it wasn't enough evidently)

2️⃣ How I couldn't possibly consume that many potatoes on my plate (I sure could and did)

3️⃣ Why I likely failed my first gestational diabetes test

4️⃣ How much weight I gained and how I was on track to be over the recommended 35 lbs max (cruised right past that yup)

5️⃣ If I planned to have a "natural" birth and that I didn't need to be a hero.

🤪 there was some squeezing of my knee under the table at one point from my husband silently begging me not to blow up when he saw the look on my face 🤣

There was some deep breath work on my part. Thankfully I have practice 😆

Have you also been on the receiving end of these fun dinner table chats? I wanna hear it below!

#thanksgiving #pregnantatthanksgiving #expectingmom #pregnancydiary #momtobe #pregnancyproblems #thebellemethod #prenatalfitness #pregnantlife

Diastasis and pelvic floor rehab doesn't have to b

Diastasis and pelvic floor rehab doesn't have to be boring 😉

A band is a fantastic tool to increase challenge and variety.
I want you to feeeeeel how to generate tension across your linea alba (the middle of your 6-pack muscle).

I want you to connect to your body and be more confident that you can handle exercise loads without peeing, pelvic floor pressure or popping in your abs.

Local Toronto friends - we still have a few spots for the Core & Pelvic Floor Workshop I'm hosting on Sunday December 1st from 1-3 pm at the Alive studio. Dm @alivemovement.ca to join!

1️⃣Banded Marches
2️⃣Seated Bow & Arrow
3️⃣Bear Hover
4️⃣Reach & Press

These are also part of the online Core Restore Course. It's never too late to start this work and watch your body transform✨

#corerehab #thebellemethod #diastasisrectiexercises #diastasisrecti #absafterbaby #momoftwo #torontofitness

Rib flare is a hot topic and I have a whole highli

Rib flare is a hot topic and I have a whole highlight about it here on IG.

Some things you may not know about rib flare below...

It commonly happens during pregnancy as the baby pushes up on the diaphragm, shifting breathing mechanics.

1) There are two kinds of rib flare - a wider infrasternal angle and a forward tilted rib cage. And yes you could have a combo of both.

2) Rib flare can be associated with feelings of anxiety. When your diaphragm can't descend, you don't get vagus nerve stimulation and can feel stuck in an up regulated state.

3) Rib flare puts you in a constant state of resting inhalation, so it can feel like the only way you can take a "deep breath" is by hiking your shoulders to use accessory muscles of breathing.

4) By strengthening the muscles of expiration (exhaling) you can re-train your ribs to come back together and improve range of motion.

5) Rib flare makes it harder to improve diastasis recti (ab separation) because it pulls on the linea alba.

6) Rib flare can be associated with pelvic floor tension due to lack of diaphragm movement.

There is sooo much more to discuss, and it's all in the Core Restore Course.

It's never too late to improve your core and pelvic floor 🔥

Love,

Nikki

#ribflare #thebellemethod #postbabybody #postnatal #postnatalfitness #postnatalpilates #diastasisrecti

Comment PUSHPREP for a free prenatal workshop to p

Comment PUSHPREP for a free prenatal workshop to prep for pushing and a smoother postnatal recovery.

Pregnancy is a very pressurized state. 🤰

The growing baby puts pressure all through your core canister - especially on your abdominal wall and pelvic floor.

You want to learn how to deal with this huge increase in intra abdominal pressure in pregnancy to reduce issues like extreme diastasis recti (ab separation) and bladder leaks.

Start with your alignment, then breath mechanics and then core control. I call it the ABC's in our Prenatal Pilates & Push Prep course.

It's honestly something I want everyone to understand.

As they say, "an ounce of prevention is worth a pound of cure."

There is so much we can do in pregnancy to protect our core and pelvic floor and make postpartum rehab SO much easier - regardless of how we give birth.

The transversus abdominis is the muscle I am activating here as I "hug the baby" at 9 months pregnant. Baby # 2 was born a week later. And I "hugged" him out using these same muscles to help push.

I've shared education videos like these a lot over the last 6 years, and I have a prenatal highlight here. But to really get the guidance and support, you want to join the Push Prep Course.

Your body is stronger and more resilient than you know. Here's to training with intention during pregnancy 🔥

#thebellemethod #prenatalworkout #prenatalfitness #hugthebaby #prenatalpilates #birthprep #fitbump #pregnantbelly #pregnancytips #diastasisrecti

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