Nikki Bergen: The Importance of Self Care
An inspirational trainer and creative educator with a passion for encouraging women to lead happier, healthier lives, Nikki Bergen is one of Canada’s most sought after health and fitness experts. A former professional dancer, Nikki has dedicated her life to creating fitness programs that create choreography from science, each one specially designed to enable women to ditch the guilt and bring balance to their bodies. Nikki Bergen: The Importance of Self Care
Nikki’s passion for helping women has driven her to become a renowned Stott Pilates Instructor, a sought after Instructor Trainer, an expert in Pre and Post Natal Fitness, and a compassionate Health Coach. She is also a trained Breast Cancer Rehab Specialist, having graduated from the Pink Ribbon Program in 2011.
A holistic approach to health and relentless desire to inspire women to realize their dreams led Nikki to create three ground-breaking exercise programs designed specifically for women: The Belle Method, The Bump Method, and The Pink Method.
Personally, Nikki helped me through my first pregnancy through The Bump Method pre-natal program and recovery with The Bump Method post natal classes afterward. I can honestly say that I learned so much about my body during her classes. From controlling my pelvic floor to understanding how posture and breath can change the way I live, Nikki’s classes changed the way I thought about labour, fitness and overall health. Her philosophy of self care and self love has always inspired me, especially as a mother. As I get ready for baby #2, I am back in Nikki’s class, preparing my body and mind for yet another major change in my life. I couldn’t do it without her!
I sat down with new mom Nikki to discuss what inspires her, her own struggles with infertility and the future of The Bump Method.
What IS The Bump Method and why is it a philosophy?
The Bump Method is a pelvic health and Pilates based fitness program for pregnant and postpartum moms. I created The Bump Method after 10 years in the fitness industry. I realized that we as a society need to fundamentally change the way we think about exercise during pregnancy and post birth recovery. Women’s Health must be at the forefront. It’s not about “getting your body back” or deprivation.
It’s about reconnecting to your deep foundation, practicing self-care and restoring your core through mindful breathing techniques. You will get results, you will feel empowered in your body and you will learn A LOT about your pelvic floor! Nikki Bergen: The Importance of Self Care
Why is self care so important to new moms?
If mama ain’t happy, ain’t nobody happy! For real, my mom still has that magnet on her fridge. HA! But it’s honestly the oxygen mask thing: put your own mask on before assisting all the little people. You need to come from a place of strength before you can help anyone else. Moms need that reminder more than anything!
You’ve always been an advocate of women going on retreats together: Why are such getaways important for women?
Women need each other. The sisterhood and lifelong friendship I’ve seen emerge in just one shared weekend together continues to take my breath away. Women tend to be the caretakers of everyone around them. Going on a retreat is an opportunity for them to pause, reset and reflect on what their soul truly desires. That simply doesn’t happen in everyday life. We need to create space for that to happen, and that’s what our retreat does. Women will return home to their families and work feeling renewed and inspired.
What is achieved on a retreat that cannot be achieved in a weekly class?
Weekly classes for most students add up to just an hour or two each week. It’s a great workout, but we don’t have enough time in an hour long class to dive into goal setting, journaling, meditation, nutrition workshops or cooking classes. A class is sort of the tip of the iceberg of what we offer on retreats!
I know you have been to Nicaragua and Muskoka on retreats- What made these destinations so special? What does a destination bring to a retreat?
We have been fortunate to travel to some absolutely stunning off-the-beaten-trail spots, and we are excited to continue curating the best retreats in unique and exotic locations around the world!
For us to choose a location, it must offer access to stunning nature, next-level holistic cuisine (I am SUPER picky about good food!), a unique cultural experience and a certain level of je ne sais quoi that is difficult to properly articulate. Our locations are magic.
You’ve recently become a mom! Has your Bump Method program changed at all based on your experience as a new mom yourself?
Finally becoming a mother myself this past year has been the greatest gift in the world. It was a struggle for us to conceive, and my body went through so much in the way of fertility treatments. I am so incredibly grateful for my body that carried my baby girl through all of it. In terms of pregnancy and postpartum physical recovery – I can say for certain The Bump Method works! Pelvic health is so important. I know for sure that all women can and will benefit from learning how to properly activate their deep core and pelvic floor. Nikki Bergen: The Importance of Self Care
I now practice and teach with an even greater sense of gratitude and awe in all that the female body is capable of. Women are so effing strong!
What has reflection, yoga, Pilates, meditation brought to your life personally? How do you pass that on to your students?
I honestly believe that our thoughts are the most powerful tools we have. If we can change our thoughts, we will change our reality and ultimately change our life. Learning to navigate some recent personal health challenges has required practicing surrender: accepting the circumstances and choosing to manage my thoughts instead of feeling anger or fear.
We use several amazing tools to help students practice mindfulness at our retreats. It’s so important!
You are a superhero: You struggled with infertility for years and recently had heart surgery. How does your program change based on your life experiences?
Aw thank you Natty! To be honest, our exercise program choreography hasn’t changed as a result of my recent health adventures J We know what works and the movements have all been vetted with the guidance of a PhD and pelvic health researcher from McMaster university.
If anything has changed, it’s my ability to deeply relate to other women struggling – whether that’s with infertility, health challenges, anxiety, or anything for that matter. I teach from a place of deep empathy and faith that we are all stronger than we think. Nikki Bergen: The Importance of Self Care
What if people can’t make a class? Are there other ways people can experience The Bump Method?
Absolutely! We offer online streaming videos that people can watch anytime, anywhere.
There is a Bump Method workout for each trimester of pregnancy, including the “4th Trimester” postpartum period as women recover from birth. We focus on restoring the deep pelvic floor and core, healing diastasis recti (abdominal separation), and re building strength. The workouts are broken into small chunks that are easy to do even if you’re short on time!
Why is it important for you to have your classes available online?
Women around the world need this information! Having online programs is a dream come true as we’re spreading the word of pelvic health and self-care. You actually get better results from gentle Pilates core focused movements. There’s no need to “punish your body” back into shape with high impact exercises that have no regard for common women’s health issues like incontinence, prolapse, or diastasis recti.
Here’s to taking back postpartum, all over the world! Nikki Bergen: The Importance of Self Care
Where can people find your online videos?
Check out our videos here: http://thebellemethod.com/video-courses/
Thanks Nikki! See you on the yoga mat!