The Belle Method

08/26/2024

Grace.

It's something I wish we all had more of. Especially for ourselves. Especially new moms.

Grace means forgiving ourselves for not being perfect.

Grace means that all our mistakes serve a purpose instead of serving shame.

Grace means showing yourself patience, and recognizing that you're on a journey.

Once we are able to show ourselves grace, we feel less shame and are less triggered by the things that once hit a nerve.

Grace means less comparison.

Grace means less self criticism and judgment, which always results in less judgment of others.

Grace means a better relationship with yourself, which allows you to connect more deeply with others on this journey.

So whether you're processing a birth that didn't go the way you had hoped, or an infant feeding journey that's been challenging, or a new body that you don't quite recognize in the mirror - please remember to show yourself grace. ❤️

While shame isolates, grace reconnects.

Having grace for yourself is always the first step to moving forward and healing. IVF, miscarriage, a "failed" breastfeeding journey, heart surgery, a home birth to hospital transfer are all examples of times I've had to show myself grace. All these things have made me a stronger and more empathetic human being.

I wish you Grace, too. ✨

Love,

Nikki

08/20/2024

I'd tell her "It's ok that your baby doesn't latch. It's not your fault. Show yourself grace. Stop making yourself crazy with guilt. You've literally done everything you can. All 👏THE 👏THINGS 👏Baby is fed. You're an amazing mother and none of this is going to matter years from now.

This is a season. You don't recognize your body right now, but remember - this is temporary. You are more resilient than you know. Give it time. Your pelvic floor is NOT broken. Your abs are not destroyed. You are strong. And you will be stronger in the next few years than you've ever been in your life. I promise. Trust the process. Trust yourself.

Please try to soak up the new baby bubble. Soon you will be chauffeuring your kids around to dance studios and skating rinks and this time feeling Velcro'd to the couch will feel like a distant memory.

Also mastitis sucks. Don't pump so much right after birth. 🙃

Honour it all. Take more pictures. Even when you feel like garbage. The kids love to see them when they're older. And they don't see the bags under your eyes.

Above all, know that you are enough. And you're never alone.
You will find your groove, and then some 🔥

Love,
Your future self

Ps. Also, you will sleep again.

__________________________________________________

What would you say to your postpartum self if you could go back? Please share for some new mamas ❤️

07/31/2024

Shared this in stories and got so many people reaching out, that I had to put it here. ❤️

The first picture is me in the early months postpartum.
The second picture is 4 years postpartum.

MESSAGE: please do not compare yourself to someone who is at a different stage in their journey.

Postpartum is a journey. It's not "6 weeks", by a long shot.
This is a phase. This is your postpartum era. It's beautiful in its own right. It's ok (and normal!) to still look pregnant after you grow and birth a human.

You will reclaim your body again. You will feel comfortable in your own skin again. You will rebuild your strength. I would love to show you how.

Comparing yourself to other women only steals your energy and joy.

Always on your side,

❤️

Nikki

07/26/2024

A snapshot of the beautiful moments we had at this July's Pilates Retreat near Kingston, Ontario.

I've been hosting retreats for 10 years now, and it continues to be my absolute deepest joy to connect with you - my incredible students - in these intimate settings.

I will never take for granted the trust you place in me to deliver something truly special. Time is our greatest resource, and I recognize the immense honour it is to be entrusted with your precious time away from family, work and life obligations to reconnect with yourself, prioritize your wellbeing and feel supported around like minded women.

The laughter. The conversation. The deep connections made. It is nothing short of magic.

The September 2024 Pilates retreat is now sold out too, but we have two more coming at the stunning ✨

October 25-27, 2024: The Ultimate Prenatal Retreat, co-hosted by my very own birth doula from

February 21-23, 2025: A Winter Pilates Retreat with snowshoeing, skating, sauna cold plunges and all your favourite movement classes from yours truly. ✨

Please visit the Retreats link in my profile or visit my retreat website www.elevateretreats.com to learn more.

I can't wait to connect with you 🥰

Love
Nikki

07/06/2024

Comment PUSHPREP for a completely free 40 minute workshop on preparing for your best birth.

Because everyone deserves to be empowered with information so they can make informed choices in pregnancy, labour and delivery.

I cover the evidence on reducing tearing, breathing for pushing, tips on self advocating, reducing diastasis recti (ab separation) and so much more.

This is for everyone expecting - whether you're planning an epidural, a unmedicated birth, a home birth or even a planned c-section.

Knowledge is power. Please share with anyone who could benefit ❤️

06/21/2024

Comment B***Y to try a free 20 minute glute workout from the 12-Week B***y Challenge!

Big news - 20% off pre-sale opens Monday June 24! Get it a week early and save. Challenge starts July 1.

I turn 43 this year and can say that it is NEVER too late to transform your body and build strength. ✨

I keep sharing these pictures (taken last week vs 3 years ago) because they're worth a thousand words. I got so weak after two kids in two years. It's so common. But it doesn't have to stay that way.

Why grow your glutes and build muscle?

Improve your pelvic floor (hello it's me who had prolapse!)
More muscle = faster metabolism
Stronger joints
Better health
Improved energy levels
Easier transition into perimenopause

And cause you're gonna feel better in those jeans. Just sayin!

This B***y Challenge combines Pilates & Weight Training, weekly dietician-created meal plans to support muscle growth, a private group chat for accountability, stretch videos, technique tip videos and 36 progressive workouts to complete over 12 weeks (but you keep membership access 6 months!).

I cannot WAIT to guide you through your own transformative fitness journey. And friends - this is not for pregnancy or postpartum rehab. These are intense workouts. Get ready. 🔥

06/17/2024

NEW DAD ADVICE (FROM MY HUSBAND MATT)

In honour of Father’s Day I’m sharing Matt’s pearls wisdom for fellow dads preparing to welcome their first child. Anything to add? Which number resonates most? 😉

1️⃣ After birth, if she asks whether she pooped a bit while pushing, plead ignorance.

2️⃣ Hire a doula. Just. Hire. A. Doula. (Matt’s top tip lol)

3️⃣ It’s normal to feel helpless. Just try to BE there during labour. Be her water boy. Bendy straws are your friend. For postpartum too.

4️⃣ The anxiety of the unknown is real. Like what if we are stuck in traffic and baby is delivered in the car? What if my phone dies and I miss the call she’s in labour etc. This is normal.

5️⃣ Don’t try to empathize with her pain during labour. Don’t say you understand. Cause you don’t dude! Just hold her hand and do Whatever. She. Says.

6️⃣ First seeing your baby is such a surreal & overwhelming moment. You’re like oh wow, that just came from nowhere. S**t just got real!

7️⃣ You’re not a lactation consultant. You don’t know crap about breastfeeding. Focus on the things you CAN do to be helpful once baby arrives. Pharmacy runs, making snacks, making sure mom has water, cleaning - trying to maintain order around the house etc.

8️⃣ Don’t take it personally if your partner who just gave birth snaps at you or cries hysterically for no apparent reason while watching a cat video. It is not about you, honestly. Which leads to my next point...

9️⃣ Say “you’re an amazing mom doing a great job” at least 3 x a day. Trust me guys....

🔟 Do not complain to your newly postpartum partner that you’re tired. Take it from me. This never ends well. Put your game face on and go brew another pot of coffee Pops! Happy wife is a happy life.

Anything to add?! Comment below & share with anyone who might need this😉

06/02/2020

Yesterday was supposed to be the launch of our new Batch Cooking Recipe Book. But in light of recent events, it felt tone deaf to post as planned.

So for the month of June, we are donating 100% of the proceeds from this $20 Batch Cooking Recipe book to Black Mamas Matter Alliance. https://blackmamasmatter.org/

My book partner, Holistic Nutritionist Andrea and I are both white Canadian moms and have been privileged to have access to excellent resources and health care during our pregnancies, births and postpartum recoveries. Unfortunately there is a huge racial disparity in maternal health. Statistics show that Black women in the US are three to four times more likely to experience a pregnancy-related death than white women. Change is long overdue.

BMMA is an organization that resonated with us and we hope to help do our part to create a world where "Black mamas have the rights, respect, and resources to thrive before, during, and after pregnancy."

You can get your Batch Cooking Recipe E-Book below.

https://thebellemethod.com/product/batch-cooking-recipe-book/

We envision a world where Black mamas have the rights, respect, and resources to thrive before, during, and after pregnancy. We are a Black women-led cross-sectoral alliance. We center Black mamas to advocate, drive research, build power, and shift culture for Black maternal health, rights, and just...

03/18/2020

01/07/2020

KEYS TO THE CORE & PELVIC FLOOR
Thrilled to be hosting our most popular workshop on Sunday Feb 9 from 9 - 11:30 am at West End Mamas in Toronto!
It's extra special to be teaching this content while I'm pregnant with baby # 2!
Sharing ALL the knowledge on healing diastasis recti, preventing issues during pregnancy, fixing incontinence and reducing prolapse.
OPEN TO PREGNANT AND POSTPARTUM MOMS AT ANY STAGE!
Spaces limited...
https://thebellemethod.com/events/restore-your-core/

Recommended for both pregnant and postpartum women at any stage (even if your kids are teenagers!). In this two-and a half-hour workshop you’ll learn the latest evidence on how to approach diastasis recti, how to reconnect with your deepest core muscles and best ways to activate your pelvic floor.

01/04/2020

Winter 2020 Prenatal, Postnatal and Pilates Fusion classes are open for registration! Some already sold out!
Register here!: https://thebellemethod.com/calendar/?city=toronto

12/02/2019

SWEAT FOR SISTERING
Join the Belles on Monday December 9, 2019, 7 pm at ALIVE yoga & fitness for a Karma Pilates class in support of Sistering 24 Hour Drop In, for at-risk women in Toronto.

Details below!

https://thebellemethod.com/events/sweat-for-sistering/

10/28/2019

For anyone wanting to learn more about diastasis recti, pelvic health and postpartum fitness - this is an incredible opportunity!
Read on...

The Diastasis Recti Recap Healing Diastasis Recti TOP 10 EXPERTS | 15 INTERVIEWS Learn How to Heal Your Core, Diastasis Recti, and More REGISTER TODAY

05/10/2019

This was a BIG interview! So honoured to speak about Pelvic Health with Dr. Carolyn Best about her work as an obstetrician and urogynecology surgeon. From bladder surgery to pelvic floor muscle training. We cover it all.

https://www.youtube.com/watch?v=nmgdb2u3NDM

We're talking Pelvic Health with a surgeon and obstetrician who calls the pelvic health crisis a true epidemic. Dr. Best sees firsthand the importance of edu...

04/19/2019

VIDEO: HOW TO CARRY YOUR CARSEAT

It’s a little bit crazy that we tell women not to work out in the first 6 to 8 weeks postpartum, and yet so many moms have to lift and carry their babies in these heavy car seats immediately after giving birth. I remember going to my doctor’s office 3 days postpartum for a check up. Just getting the car seat into the car and onto the stroller felt like a huge struggle!

To minimize the risk of pelvic organ prolapse (the downward descent of your bladder, uterus and re**um), it’s best to avoid heavy lifting in the early days postpartum.

When that’s not possible, there are still ways you can lift more safely and reduce the strain on your spine, core and pelvic floor!

Here are two video options on how to pick up your infant car seat. This is the new Liing car seat. The carseat weighs 9 lbs. and baby Justin inside weighs 18 lbs. So we have a combined 27 lbs!

Thanks to my BFF neighbour Kristy for lending me her gorgeous babe for this video! My little Gabrielle doesn’t fit in here anymore!

The key is to maintain a neutral spine and “blow before you go” - that means exhale and find your pelvic floor and core before you lift that load!

Do you find it awkward to carry infant car seats? I’d love to know what has worked for you, and if you try these options please let me know! 💫



https://instagram.com/p/BwXoK0EBkX9/

01/02/2019

These tried-and-true parenting solutions will help your amazing children be EVEN MORE resilient, authentic, mindful and aware — because we can all use assistance with effective parenting. Hosted by our good friend Dr Stacy Thomas, Ph D, C Psych
Check out the The Mindful World Parenting Summit from January 21-27, 2019, free and online!

http://healthaffiliate.center/24662-44.html

These tried-and-true parenting tactics will help your amazing children be EVEN MORE resilient, authentic, mindful and aware — because we can all use some shortcuts to effective parenting!

12/31/2018

Here are our Top 5 Birthing tips for pregnant women as they prepare for labour and delivery.

http://thebellemethod.com/prenatal/5-birthing-tips-for-pregnant-women/

09/06/2018

N E W M O M S N E E D E D:
D I A S T A S I S S T U D Y
Calling all pregnant and recent postpartum first time moms in the GTA! ✨

One of our incredible Belle Teachers Florence Bowen is conducting a research study as she completes her Osteopathy Thesis.
Selected participants will receive 4 full osteopathic treatments ($600 value) and an exercise program to treat diastasis recti.

If you’re a first time mom, with diastasis recti (2 finger gap +) and within the first 8 weeks postpartum, or pregnant and due anytime between
September - December 2018, please email Florence.

CONTACT: [email protected] or call 647-458-0979
This is an incredibly exciting opportunity! There are 12 spots remaining. 💕

08/28/2018

What I've learned about fear and motherhood through my recent heart surgery at .

http://thebellemethod.com/inspiration/my-svt-heart-ablation/

Six years ago today in August of 2012, I did Tough Mudder for the first time. It’s a pretty wicked 18 km obstacle course designed by British Special Forces meant to “test the limits of endurance, strength and heart.” You literally heave your up way up and down a massive ski hill ten times. It....

07/19/2018

Such a great article! The we raise awareness of this topic, the more we will elevate women's health!

http://www.bbc.com/future/story/20180717-the-pelvic-floor-is-still-a-mystery-in-anatomy?ocid=ww.social.link.email

The pelvic floor is a complex and crucial system – but exactly how it works, and what role it plays, remains a mystery.

06/19/2018

http://thebellemethod.com/recipes/banana-protein-bars/

As a new mom, I’m all about fast, convenient and satisfying food! I discovered this insanely delicious recipe while very pregnant in full on “nesting mode”, experimenting in the kitchen in the days leading up to my delivery. Baby girl was over a week late, so there was a lot of time spent dist...

05/24/2018

Love this so much!

05/02/2018

For our girls 💫

04/28/2018

In honour of National Infertility Awareness week, I’m sharing a pic from last May 2017, almost exactly one year ago.
It had been 10 days straight of early morning blood work, internal ultrasounds and daily self injections of 3 different drugs. I had snapped this pic for a gf who texted to ask how I was doing while I waited for ultrasound in the gown change room at 7 am.
The answer: Hanging in there. Waiting. Being stronger than I ever knew I could be.
This has been an incredible support to me. I remain so inspired and encouraged by the bravery, resiliency and grace I see in my sisters struggling everyday...putting on a brave smile when it feels like their world is crumbling.
For any one reading this who might be struggling - please take heart and don’t give up. ❤️ You are never alone.
My friend Shannon Carr has started www.lighthousefertilitycoaching.com after going through her own 5 year struggle. If you or someone you know is looking for support, please check her out. Lighthouse Fertility & IVF Coaching

04/27/2018

Hanging with the amazing Jannie Chantel today doing some BelleFusion inspired Park Plies, 3 weeks postpartum. Thanks to this incredibly talented fellow mama for helping out with Belle classes while I’m on maternity leave!

04/23/2018

C H I A P O W E R B O W L

Here’s the power breakfast that will keep you going through your day. I make a big batch of chia pudding and it lasts about 4 -5 days. Easy!
INGREDIENTS
1 cup chia seeds
4 cups almond milk
1 Tbsp vanilla
Pinch of sea salt
1 tsp cinnamon
2 Tbsp maple syrup
Berries
Granola
Almond or peanut butter
Plain Greek (or non-dairy coconut yogurt for vegans)
DIRECTIONS
Mix chia seeds with almond milk, vanilla, cinnamon, maple syrup and salt in a large bowl. Whisk until no more clumps.
Cover bowl and let sit in fridge for at least 4 hours (ideally overnight). Once your chia pudding has set, stir again and serve! Top with granola, almond butter, berries, yogurt and enjoy! 😋

04/21/2018

P O S T P A R T U M C O R E
Two weeks postpartum and starting to get back to some gentle restorative exercise. Doing our own Bump Method Restore Your Core postpartum video program. It’s so incredible to be finally experiencing first hand what I’ve been teaching other mamas for so many years 💫 Video program link here: http://thebellemethod.com/product/the-bump-method-4th-trimester/

Belly hugging during pregnancy really helped maintain the deep core connection and prevent excessive - even with an overdue 8 lb 3 oz babe. What also helped prevent a lot of diastasis was avoiding forward flexion (curling up like a sit up out of bed), crunches, planks and straining to go to the bathroom. All of those activities increase intra-abdominal pressure, which is the cause behind diastasis.
Here I’m inhaling to release the belly and pelvic floor, then exhaling to lift the pelvic floor and core in and UP. Notice the navel going in and then up - not just sucking in.
Practicing this standing upright in a neutral spine, and lying on my back for another week before moving to all fours. Just 10 min a day makes a difference.
Slow and steady ... won’t be doing planks, jumping, running or putting unnecessary pressure on myself or my core anytime soon.
The slower you go, the faster your body will heal and recover. ❤️Fact. Here’s to self care!

04/10/2018

Introducing little Miss Gabrielle Carina Bastoni 💕 who danced her way into the world on Friday April 6 at 12:40 pm, 8 lb 3 oz, on her own schedule at 41 weeks + 1.
We have never ever been so in love. Our hearts are full, and life has been changed forever. Our miracle is here.

For the Birth Story...
Finally went into labour at home at 1 am on Friday morning.
I hung out in the bathtub and called our doula Lorri from The WOMB - World of my Baby as contractions started coming fast, 2 min apart. She arrived at our house soon afterwards, and we drove to the hospital at 5:30 am. I was already 6 cm dilated at triage!
Kept thinking "inhale breathe, let go, expand"...it seemed to be working. 🙏
Delayed getting an epidural because things were progressing so well and I didn’t want them to slow down. My heart rate was ok so the Doctors let me keep going on my own. Was there vomiting? Yes. Wild and crazy primal screaming - yes, but it’s a blur to be honest...like being in another universe.
My husband Matt was incredible - holding puke buckets and telling me I’m strong. I needed to hear that, over and over and over.
Got back in the bathtub at the hospital at 8 cm dilated, and soon was at 10 +. Pure exhaustion was overwhelming. BUT, it was too late to get the epidural. It was time to push.
Pushing was harder and less intuitive than I thought. I didn’t feel that uncontrollable urge to push - just a desire to sleep between the contractions. I had to move. Being on my back felt like torture. Getting her out took every ounce of my remaining strength.
I honestly don’t think I could have done it without our amazing nurses and our doula’s guidance and compassion. She’s supported over 700 births over 20 years and founded The WOMB - World of my Baby.
It should be a rule that all birthing women get a doula! I’m so incredibly grateful and humbled to have had the support I did. Women are beyond powerful.

04/06/2018

C H O C O L A T E B A N A N A
P R O T E I N S Q U A R E S
The sugar cravings are real! Here’s a baking experiment gone right. Took a black bean brownie recipe and added protein powder while cutting back the sugar. Will 100% take these to the hospital when little lady finally decides to join us! The cafeteria options are horrific.

INGREDIENTS
1 can black beans (rinsed well)
2 scoops vegan chocolate or vanilla protein powder (whey powder doesn’t bake well)
2 Tbsp coconut oil
1/2 cup cocoa powder
1 Tbsp vanilla
3 ripe bananas
2 Tbsp maple syrup or honey
2 tsp baking powder
Pinch sea salt
1/2 cup chocolate chips (optional)
OPTIONAL FROSTING
3/4 cup natural peanut or almond butter
2 Tbsp coconut oil
1 Tbsp maple syrup or honey
Preheat oven to 350 F.
Make sure you've rinsed and drained black beans. Blend them in your food processor.
Add remaining ingredients (banana, protein powder, coconut oil, cocoa powder, maple syrup, salt, vanilla) and puree until smooth. Last add 2 tsp baking powder and pulse until blended thoroughly.
Pour batter into mixing bowl and mix in chocolate chips if desired.
Then pour batter into a lightly greased 9x9 square baking dish and smooth the top with a spoon.
Bake for 25-30 minutes or until the top is dry and the edges pull away from sides.

Remove from oven and let cool for 15 minutes.
While cooling, make the frosting by melting the peanut or almond butter with coconut oil and maple syrup in a small sauce pan on low, stirring constantly.
Drizzle the liquid frosting on top of the cooled protein brownies and place in fridge for 30 min to harden up before cutting into squares.
They will be soft and super moist and DELICIOUS. Enjoy!

02/28/2018

Thank you HuffPost Canada for picking up my story.

"I've come to realize that the people who suffer most from self judgement and fear are the ones most likely to pass judgement over others. The mommy world is rife with guilt, shame and judgement. If we could just learn to be easier on ourselves, we would be easier on others."