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Dara Bergeron BA/CPT/PFS/PN2  Belly Bootcampβ„’ Prenatal/Postnatal Fitness | Online Training For Mamas | Award-Winning Group Classes | #BBstrong | #wholemama πŸ‘©πŸΌπŸ‘ΆπŸΌπŸ’ͺπŸΌβ˜•οΈπŸ’₯


The RFE Split Squat (Rear Foot Elevated) is a great way to increase the intensity of your lower body workout without equipment -- well, other than a step or stool -- and without impact! πŸ’ͺ🏼πŸ’₯
β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’ Here are some tips to make it most effective: πŸ‘‰πŸΌ Use a lower step when possible πŸ‘‰πŸΌ Sit your bum back & inhale to relax your back knee down πŸ‘‰πŸΌ Think of it as a single leg exercise & focus your weight over your front heel and hip as you exhale & drive up out of each rep πŸ‘‰πŸΌ Reach your front knee toward your pinkie toe to activate your glutes; don't let your knee cave in toward your big toe! πŸ’ͺ🏼πŸ’₯
β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’ Some #pregnant & #postpartum mamas don't feel comfortable in a split stance like a lunge or split squat -- always listen to your body & choose a two-legged squat if you experience any pain or discomfort in the groin or pelvis. 😘 xo

Isn't it funny how we look so different on camera than we do in the mirror? When I look in the mirror I see the whole me, the #wholemama...full of life and energy. πŸ’ž Now I like what I see most of the time...and when I was much leaner, younger, and more typically "beautiful," yet much earlier in my journey of self-love, I picked my reflection apart and saw only flaws. πŸ’ž When I look at photos of myself now I sometimes feel they don't match what I see in the mirror. Then I remember that the people who love me don't see me as a photo. They see me as I see myself in the mirror: alive and full of energy & love. πŸ’žπŸ˜˜ xo


Thank you @robynablottpt for the image. xo

It's World Continence Week! Ok, maybe not the sexiest international event, so here's a super sexy suggestive grapefruit for your consideration. πŸ’ž Despite what your girlfriends, your mother or pop culture might suggest, incontinence -- leaking or peeing yourself -- is not a fact of motherhood, it's a symptom of dysfunctional core, pelvic floor and often full body alignment. πŸ’ž I've tagged some of our fave Pelvic Health Physiotherapists & Educators/Accounts to help you get in touch with the health care you need to lead an active life free of leakage, mamas! 😘 xo

SUMMER IS HERE! β˜€οΈπŸ’ͺ🏼 β€’ No matter your stage of #pregnancy or #postpartum, we've got you covered! Come join our BB mamas and meet your new #tribe. Book your FREE trial class at bellybootcamp.ca πŸ“² click @bellybootcamp and then the link in our bio! 😘πŸ’ͺ🏼 We can't wait to train you! xo

#BBstrong #wholemama

You are the only you, so how is there any comparison? Obviously you are killing it at being YOU. ❀️ One of the most important steps in my motherhood journey has been learning to end comparison -- it tends to lead to jealousy, which is a cousin to fear, isn't it? Fear that you're not good enough. Fear that you can't succeed at change in a way you want to. Fear that others are also comparing...and that you're coming up short in their estimation. πŸ’” If you stop comparing, you can finally focus inward instead of on others. You can stop fearing comparison because you can stop living in a world where you have to "measure up" to some artificial standard. Doesn't that sound lovely? ❀️😘 xo


Side plank + clamshell β€’ This is a FAB way to progress your side planks and clamshells and work on pelvic stability by challenging the core + glutes πŸ’ͺπŸΌπŸ‘ β€’ Begin in a modified side plank on elbow & knees, top hipbone stacked over bottom hipbone β€’ Exhale to lift the #pelvicfloor and stabilize your pelvis as you rotate the top knee open, only as far as you can without tipping backward -- it's a small movement, not a flexibility contest 😜 β€’ Finish the exhale, squeezing the glute on the side of your hip, then inhale to lower knee, ensuring bum is untucked at the bottom. 😘 xo #BBstrong

β˜€οΈπŸ”₯ Might have to cave and put the AC on. Anyone else trying to tough it out with fans? β˜€οΈπŸ”₯ #masochist

Squats + squeals β€’ sound ON for squeals! πŸ˜‚πŸ’• β€’ A stomach flu ripped through our little ones starting Saturday night but we were through most of it by this afternoon & mama was dying for some movement πŸ’ͺ🏼 β€’ Looking back I realize I was being a bit cavalier with a diarrhea-prone preschooler on my shoulders.... πŸ˜‚πŸ˜œπŸ’© β€’ Try this circuit with your #toddler or #preschooler πŸ‘‰πŸΌπŸ‘‰πŸΌπŸ‘‰πŸΌ TIP: If it's difficult to lift your little one onto your shoulders you are better off doing these exercises without your little one's weight β€’ If you can comfortably lift your little one and maintain ribs-over-hips alignment, this is a great way to do some heavier lifting and play together at the same time! 😘❀️ #BBstrong #wholemama

I'm just gonna leave this right here. πŸ™ŒπŸΌ thanks for sharing @stephironlioness

I did a PODCAST! πŸ’πŸΌπŸŽ™ Steal all my #mealprep tricks plus cook along with me while I prep 2 recipes, find out what Sunday dinners were like when I was a kid, how I deal with my kids & picky eating, and what I do when a bug flies in my food. πŸ˜‚πŸ˜© β€’ Swipe to see an example of what I prep on a Sunday to set us up for success each week! Then check out the awesome @podcastsundaynightdinner when you're driving, folding laundry, walking or COOKING! And you can cook along with me while I prepare & share two recipes I love to make during #mealprepsunday πŸ‘ŒπŸΌπŸ˜˜ Link in bio! xo

Release β€’ Here's a lovely little move to gently mobilize the core, pelvic floor & glutes in #pregnancy & #postpartum but ALSO fab for everyone who spends their days seated at a desk with - maybe, just maybe, probably - not so great seated posture...? πŸ€¦πŸΌβ€β™€οΈ Think of moving into the sides of your body, keeping the pelvis neutral, bum untucked, so you are moving sideways as you pivot your knee, not arching/hyperextending & flattening/tucking your back. πŸ‘ŒπŸΌπŸ‘ŒπŸΌ β€’ A great warmup exercise or part of your evening wind-down routine! πŸ’ͺ🏼😘 xo

#BBstrong #burrelleducation #wholemama

You got this, mama. Whatever the day holds. βœ¨πŸ’• #wholemama

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