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12-WEEK CORE CHALLENGE

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$117 USD \ $159 CAD

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Were you told you HAD to be on your back for pushi

Were you told you HAD to be on your back for pushing? Let’s talk about this. 👇

📣 You don’t actually have to be on your back just because you have an epidural. If you want to be, then ok! It should be your choice. But you shouldn’t be forced into a position for the convenience of your care provider.

Education is key to self advocate. Evidence takes a while to catch up to practice. On average, 17 YEARS!

It’s YOUR birth. The biomechanics of being on your back to push out your baby are not favourable. Your sacrum needs to move as baby comes out, and it can move 4x more when it's not wedged against a bed lying on your back.

Hemorrhoids, pushing against gravity “up hill”, a smaller pelvic outlet, longer pushing time, a stuck sacrum, more pelvic floor damage- don’t let them “not let you.”

You have options. ✨

That is all friends! ❤️ Push Prep course is open for registration. Join now. The sooner you start in pregnancy, the sooner you can train for birth ✨

#pushprep #thebellemethod #laboranddelivery #obstetrics #epidural #birthtraumaprevention #midwife #birthtips #birtheducation #pregnant #prenatal

Comment BOOTY to try a free glute workout which wi

Comment BOOTY to try a free glute workout which will be part of the 12-Week Booty Challenge, coming this July! 🍑

Isn't it wild that our body prioritizes taking omega 3-rich fat from our butt to make breastmilk? Our glutes shrink to feed our baby's brain 😆

The postural hunching with breastfeeding and constant sitting doesn't help.

As for pregnancy, we are overstretching the abdominal muscles that support your posture, which often causes a de-activation of your upper back, abdomen, and glute muscles.

Byyyyye booty! 🪦Welcome "heart bottom syndrome". Your butt turns from an apple into an a flattened heart because of all the compensatory muscle activation patterns.

This increases prolapse and bladder leaks too.

Ladies it happened to me. And I'm here to show you how to build them back. 💥

I am so effing pumped about this Booty Challenge. It's been a labour of love shooting all these workouts in studio and you are going to LOVE it!

Minimal equipment, maximum results - right from your home. And yes - all the dietician and nutritionist created meal plans, recipes and grocery lists to ensure you're fueling yourself properly ❤️

#heartbottomsyndrome #thebellemethod #bootychallenge #postpartumbody #bootybuilding #momworkout #gluteworkout #postnatalfitness

Did you have any well meaning yet uncomfortable ea

Did you have any well meaning yet uncomfortable early postpartum visitors?

❌If you can’t whip your boob out in front of them, they shouldn’t be coming to visit your newborn.

❌If you feel obligated to put on make up and serve them coffee and refreshments, it's a no.

❌If you don’t feel comfortable in front of them wearing a milk stained bra with greasy hair, they don’t need to be coming over.

❌ If they won’t help you with laundry, emptying the dishwasher or holding baby while you shower, they can wait!

People want to show their support, but sometimes need a little guidance 😝

“Hey we would love you to meet the baby but to be honest right now what we really need is a casserole/lasagna/healthy meal dropped off at the front door. It’s a little hectic here, but we’ll definitely plan something once we come up for air!”

Boundaries baby! They are a beautiful thing and can save your sanity ❤️👌

I wanna hear the stories!!! 👇

#momproblems #motherhoodunplugged #newbaby #newmom #momlife #postpartum #4thtrimester

Did you find it hard to breathe in late pregnancy?

Did you find it hard to breathe in late pregnancy? Did you have rib cage pain? 🤷🏼‍♀️

This is one of the most underrated skills to learn in pregnancy.

The core breath.

Better breath mechanics = better management of IAP (intra abdominal pressure). This means less diastasis recti, prolapse and peeing your pants.

But if your rib cage is tight, your breath will suffer.

Learn 4 moves to mobilize your rib cage and thoracic spine to improve breathing mechanics and avoid upward “chest” breathing common in later pregnancy.

1️⃣Resisted Cat Cow
2️⃣Resisted Protraction
3️⃣Wag the Dog
4️⃣Supported Thoracic Extension
2-3 rounds, 10 reps each.

Equipment: Long Flex Band 🙌

TAG A FRIEND AND SAVE!
Everyone can benefit - NOT just preggos 😉

#pelvicfoor #prenatalworkout #diastasisrecti #pregnancy #thebellemethod #fitpregnancy #pelvicfloordysfunction

I felt compelled to come on here in response to "P

I felt compelled to come on here in response to "Pilates is diet culture" commentary from some popular weight lifting accounts. Can we talk about this? 👇

Lifting weights is trending. And I love it. Hell yes to getting more women in the gym building strength. 🔥 I hope this lasts.

But here's a secret the best athletes know. It's called "cross training". We don't need to put other movement disciplines down. On the contrary - we need variety.

Pilates improves your form so you reduce the risk of injury in the gym while lifting.

Nothing improves your proprioception more - knowing where your body is in space.

Nothing builds your neuromuscular connection better - helping you more deeply activate your muscles.

Nothing teaches you how to harness your breath for core activation more.

Nothing teaches you more about how to protect your pelvic floor during heavy lifting.

NOTHING

Pilates is a movement discipline that changes how you carry yourself.

So for anyone wondering if it's "for them", I'm here to say, hell yes it is. It's for every BODY.

That is all ❤️

#pilates #pilateslovers #strongwomen #womenarestrong #thebellemethod #mindbody #womensfitness #girlswholift

4 years ago today, I was racing on the highway, 8

4 years ago today, I was racing on the highway, 8 cm dilated, holding onto that handle by the car window (the one where you hang dry cleaning), trying to lift myself up because it felt like I was sitting on my son's head.

DRIVE FASTER I screamed to my husband, who happens to be the slowest driver in the whole entire world. #facts

We had planned a home birth. It was May 10 2020, 7 weeks into the pandemic lockdown, and it was Mother's Day. This was my second baby. I had chosen a home birth so both my husband and doula could be present. At the hospital, I could only have one support person.

I was labouring well in the tub at home when my water broke around 8 cm dilated, and it was brown - meaning there was meconium. He had pooped inside me, and the risk was that he could aspirate (inhale) the meconium during birth.

My midwife explained that we had to transfer to hospital immediately to ensure a respiratory therapist could be present, just in case my baby needed it. "We can call 911 and the ambulance will take you to the local hospital, OR you can drive to whatever hospital you want."

Even in that moment where I had lost my home birth dream, my midwife gave me choice. I will forever be grateful.

"GET IN THE CAR", I said to my husband between contractions.

My OB friend was on call that day at the other hospital about 15 minutes farther away.

I hadn't even packed a hospital bag. I'd been sure this was my home birth. I grabbed a hoodie, threw on my flip flops and my wallet. ( don't recommend 0/10 😂)

It was 6 am on a Sunday, thankfully no traffic.
We ran some red lights and screeched into hospital. Matt ditched the car by the front door and I waddled in. The low groans alerted everyone around me. I was in transition, in the front lobby. I remember the wide eyes and voices. "Get her upstairs NOW."

I had to choose between my husband and doula, who had followed us in her car. We had spoken about this possibility beforehand. Matt agreed I would be best supported by my doula Lorri. He had thrown up 3 x in my first birth from anxiety. I caught his eyes as they wheeled me upstairs with Lorri squeezing my hand.

Continued in comments....

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