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Bump Nutrition Recipe Book

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Pelvic Health Mastery

Your pelvic floor and core need timing, awareness, Your pelvic floor and core need timing, awareness, and load transfer...not just more squeezing. The goal is to build a pelvic floor that knows how to engage, relax, and respond reflexively. So you don't have to think about it all the time! That's why endless kegels don't often help. And why smart integrated training moves the needle forward faster. Inside the Belle Membership, we train strength + coordination + control so your pelvic floor supports you in real life. It's never too late to start. Comment TRIAL for a free one-week pass to Fit or Premium Memberships. #thebellemethod #postnatalfitness #pelvicfloor #pilates #prolapse #kegels #incontinence #bladderproblems
3 pound weights are not a joke. Heavy weights ar 3 pound weights are not a joke. Heavy weights are not just for hardcore gym girlies. It's not the weight, it's how you use it. 😉 Smart, well-rounded strength uses every tool. Light weights challenge smaller, often neglected muscles so you build control and stability that protects you when you lift heavy to build more muscle mass. 😘 That's why my Belle training programs do both - light and heavy. Save this and tell me which move you felt the most. ✨ #thebellemethod #athomeworkout #pilatesisforeverybody #pilates #toningup #armworkout #womensfitness
SOLD OUT in 24 hours. Comment MENORCA for more d SOLD OUT in 24 hours. Comment MENORCA for more details and to get on the waiting list🤍. We just opened a second Menorca Pilates & Barre Retreat May 26–31, 2026 after the first dates filled so quickly. 75% of our 2025 Menorca guests are returning again this year. The island of Menorca, Spain isn’t something you just visit, it is something you experience. Quiet beaches, slow mornings, nourishing movement, exquisite food and deep connection. It would be our greatest honour to host you in this special place. Starting at €2995 per person, depending on room type. Spots go quickly, so don't wait too long to book. Love, Nikki (@thebellemethod) & Sophia (@californiabarre) #pilatesretreat #barreretreat #menorca #mediterraneanlife #spainretreat #elevateretreats #thebellemethod #californiabarre
Some lessons can only be lived, not taught. 💜 Some lessons can only be lived, not taught. 💜 #2016 #thebellemethod
Sometimes all you can do is breathe. May you fin Sometimes all you can do is breathe. May you find stillness and a moment of peace in your body with this today. Love, Nikki #nervoussystemsupport #pelvicfloor #thebellemethod #breathwork
Do your abs pop out during core work? This is clue Do your abs pop out during core work? This is clue # 1 that your form needs help. I'm not even talking about diastasis recti (that's a whole other topic here, but this kind of bad form makes DR worse too). I'm talking about people who can't connect to their deep abs, and get popping (aka ninja turtle abs) during workouts. Pilates technique hits your abs differently. Pelvic placement Rib cage placement Scapular placement Pelvic floor activation Cervical (neck) placement It all adds up to better results when your form is locked in. Why? Because you learn how to manage intra abdominal pressure. You learn to train the inner core (that brings your pelvic floor along for the ride vs bulging it down). This is for everyone. Not just women. Not just for postpartum. Every. Single. Human. And learning this is going to help every single thing you do - whether you're a runner, a cross fitter, a golfer or just a mom scrolling wondering why your abs aren't getting where you want them to be. After teaching Pilates for 20 years, I got you covered on this one. And when you're ready to make a change, you'll find all the guidance and programs inside the Belle Memberships. #thebellemethod #pilates #abrehab #diastasisrecti #postnatalfitness #matwork #athomepilates
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