bellybootcamp bellybootcamp

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Dara Bergeron BA/CPT/PFS/PN2  Belly Bootcamp™ Prenatal/Postnatal Fitness | Online Training For Mamas | Award-Winning Group Classes | #BBstrong | #wholemama 👩🏼👶🏼💪🏼☕️💥

http://bellybootcamp.ca/baked-salmon-with-lemon-caper-pasta/

✨The kind of beauty I want most is the hard-to-get kind that comes from within -- strength, courage, dignity. ✨ - Ruby Dee

The amazing @serenawilliams for #humpdaybumpday, mamas! 😘💪🏾xo

So the ankle is mostly healed and after virtually no legs or cardio for 10 WEEKS 😫, 2 days back to BB has me walking like John Wayne. 😂🙋🏼 Anyone else love this feeling though? xo

#BBstrong #wholemama

FIRST STEPS at BB! 💪🏾💕 @amelllmc's little dude gave everyone a show after BB at #TrinityBellwoods this week. 💪🏾💕 These shared moments with our BB mamas & their little ones is the icing on our workout cake. 📲 Come meet your mat leave BFFs 📲 Book a free trial class at bellybootcamp.ca - click @bellybootcamp for live link! 😘 xo

#BBstrong #bellybootcamp #wholemama

This took less than a half hour and proves fish night doesn't have to be boring! You just have to make it fish PASTA night. 🎉🐟 This super fast & delicious Baked Salmon + Lemon Caper Pasta is a perfect way to get fish night happening in your house after a summer of too much 🍕🍔🌮🌭🍗(myself included) • Recipe link live in bio 📲 click @bellybootcamp to get the recipe link! You can thank me later! 👆🏼👆🏼👆🏼 Plus check out my instastory for our fish night dinner today! 🐟😘 xo

#BBstrong #wholemama

Soft river your way through most obstacles. 🌊 A river is steady, persistent and powerful. So are you. 😘 xo

#wholemama #BBstrong

☀️ Summering in progress ☀️ #wholemama

✨Sisterhood is a funny thing. It's easy to recognize, but hard to define. ✨ - Pearl Cleage ✨

#BBstrong #wholemama #bellybootcamp

Living on/near/in sight of the edge. Who's with me? 🤔🙋🏼 #momlife #wholemama

On Lowered Expectations • This is me, when I take out the #mombun. 🙋🏼👋🏼 If we haven't met or you're new here, welcome! • Today at BB we chatted after class about adjusting to life with a baby, or baby #2...or #3. 👶🏾👶🏻👶🏽 I got that old "How do you do it?" question -- maybe bc I had the mombun going on so I looked slightly more pulled together than I do in this photo...? ••••••••••••••••••••••••••••••••••••••••••••••••••• My answer: I lowered my expectations. ➰ Of myself. ➰Of my infant & her ability, or lack thereof, to self-soothe, sleep or simply not cry for three hours every evening. ➰Of the world and what it should do for me. ➰Of my fitness. ➰Of my capacity to work, clean, and produce while caring for an infant (and some other kids too 😂💕) •••••••••••••••••••••••••••••••••••••••••••••••••••• I stand by this...yet somewhere I lowered them too far. I lowered my expectations of what self-care I was in need of and entitled to. Of others and their willingness to help. 😳😟 • If I could go back I would protect myself more. ➰Ask for more help. ➰Put regular systems into place to provide myself the time I needed to do things that mattered to me as a person, & which had nothing to do with my mothering. ➰Spend more time alone. ➰Spend more time caring for myself, body & soul. •••••••••••••••••••••••••••••••••••••••••••••••••••• So to those in the thick of it, set systems. ➰Be jealous with your time, even if it's only 15-30 minutes. ➰Schedule it in. ➰Ask for help. ➰Be firm & specific about your needs. ➰Care for yourself like your life depends on it, because it does. 💕 Then lower your expectations.

Because you can't accomplish much in 15 minutes. You might wear a mombun for a few years straight. Your kid might not sleep through the night until preschool. It's all temporary. YOU are permanent. 😘 xo

#wholemama

🌱🌾👌🏼Grain Bowls 101: all my tips + 8 recipes to help you prep your own amaaazing grain bowls for a week of delicious, healthy lunches! 🌱🌾👌🏼📲 Now up on the blog! Click @bellybootcamp & live link in bio! Or visit bellybootcamp.ca. 😘 xo

#BBstrong #wholemama #onlinetraining #precisionnutrition #nutritioncoaching

Cardio! 🏃🏼‍♀️💓 • Think outside the box when it comes to "cardio" or "interval training," especially when your old high-impact cardio moves like jumping, running and burpees are off the table as you get further along in #pregnancy and heal in #postpartum. • Try combining upper and lower body exercises, done with good form and at a challenging pace but a pace that allows you to breathe on each rep! Anything can be #cardio if it gets the big muscles moving & raises the heart rate! 💓💪🏼 • The gorgeous @kriruschiensky demoing a FAB low-impact alternative to the upper/lower work you'd get during a burpee: 2 forward lunges + 1 chest press = 1 rep! • Sound on for crying babies! 😂🙄 #storyofmylife #BBstrong #wholemama

Happy #humpdaybumpday 🤰🏼💕 • First, you must check out the gorgeous work of @yogaprints 👌🏼 • Then, put the phone down and enjoy a Cows Face Stretch -- a fab opener for tired #pregnant or #breastfeeding shoulders! If you can't reach your fingers together behind your back, use a dish towel or belt to bridge the gap. Still too hard? Work up to the Cows Face stretch with a typical overhead triceps stretch for now • Hold for 1 minute per side, breathing deeply into the ribs to feel them expand to the sides and stretch out the chest from the inside out! 👍🏼😘 xo

#BBstrong #wholemama

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