To Birth and Beyond: Recent Episodes
Anita Lambert & Jessie Mundell
On this show, we provide information and education on fitness, the pelvic floor, fertility, pregnancy, birth, postpartum, and pelvic health. We offer a space to have candid and vulnerable conversations on the struggles and joys of parenthood, including all aspects of our physical, mental, and emotional health.
Hosted by Jessie Mundell - mom, Kinesiologist, and fitness coach to pregnant and current moms - and Anita Lambert - mom, pelvic health and orthopedic Physiotherapist with a focus on perinatal health.
Episode 455: Early Labour: What to Expect, What to Do & How to Know It's Started
In today’s episode, Anita is talking all about early labour. One of the most common questions she gets from expecting moms is: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? So listen in as Anita shares her early birth stories, and covers the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Episode 379: Navigating the Transition Phase of Labour
- Bump to Birth Method on-demand course: bumptobirthmethod.com
- Miles Circuit: www.milescircuit.com
Show Notes
01:23 - Bump to Birth On Demand Prenatal Education Course
03:21 - Introduction into today’s episode
04:31 - A note for those who are being induced and a little advice
5:47 - Anita’s experience with early labour
7:27 - So what is “early labour”?
9:58 - Tips on what to do during early labour
15:40 - Signs that you’re moving into active labour. What to do and common misconceptions
18:27 - Prodromal labour and positions that could help
21:48 - Some helpful things your partners can do
22:40 - Wrapping up the episode
Your pelvic floor on a GLP-1 does feel the changes in muscle mass and gut motility. In today’s episode, Jessie dives into 2 side effects she’s seeing in clients. She will provide you with simple yet helpful solutions to guide you through while on GLP-1s.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bristol Stool Chart: my.clevelandclinic.org/health/articles/bristol-stool-chart
Show Notes
00:00 - Intro to today’s episode
02:50 - What symptoms Jessie is seeing in her clients and the connection she seeing with GLP-1s
03:31 - Constipation. Why is this ramping up and what Jessie hopes you can achieve with your bowel movements
08:26 - Lack of exercise and why Jessie wants to keep exercise in your routine
10:51 - Concerns with muscle mass on GLP-1s
12:06 - Let’s talk about nutrition basics to help these symptoms
14:03 - Wrapping up
Episode 453: Just Found Out You're Pregnant? Start With These 5 Things
Just found out you're pregnant? In today’s episode, Anita shares the first five things she wishes every expecting mom knew in those early weeks. Instead of another overwhelming to-do list, you'll walk away with practical guidance to help you feel more calm and confident about what actually matters over the months ahead.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method online course
- Anita’s Prepare Your Pelvic Floor for Pregnancy & Birth Workshop
- Anita’s Free Prenatal Pelvic Floor Guide
- Anita’s Instagram: @holistichealthphysio
Show Notes
00:00 - Bump to Birth Online Course
01:53 - Intro
04:06 - Tip 1: You don’t need to figure everything out overnight
05:24 - Tip 2: Don’t just put up with pregnancy pain or pelvic floor symptoms
06:54 - Tip 3: Kegels aren’t always the answer
09:07 - Tip 4: How to keep doing the movement you love as your body changes.
10:28 - Tip 5: Birth Prep isn’t something to squeeze in at the end of your pregnancy
12:48 - Additional pregnancy resources from Anita
Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting
In today’s episode, Jessie breaks down in quick, easy terms 9 common postpartum pelvic floor myths about recovery, symptoms and exercise.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
01:40 - Intro
02:54 - Segment 1: Recovery
05:57 - Segment 2: Symptoms
08:53 - Segment 3: Exercise
12:45 - Wrapping Up
Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That)
In today’s episode, Anita shares some of the biggest shifts she’s made over her 16+ years as a physio that have helped her clients become more consistent and ultimately get better results. This episode is for you if you've ever wondered why so many of your clients aren't following through with their home exercise program.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Instagram: @holistichealthphysio
- Anita’s 1:1 virtual mentorship coaching: holistichealthphysio.com/mentorship
- Embodia Home Exercise Platform: embodiaapp.com
- Atomic Habits by James Clear: jamesclear.com/atomic-habits
Show Notes
02:21 - One of the biggest shifts that brought more results for my clients.
03:14 - Strategy 1: One question I always at at their first appointment
06:19 - Strategy 2: Habit Stacking
08:27 - Strategy 3: Reducing the Friction
09:58 - Strategy 4: Dedicated Home Exercise Platform
13:41 - Wrapping up the episode
14:40 - Anita’s 1:1 virtual mentorship coaching
In today’s episode, Jessie and Anita sit down to discuss the importance and benefits for doing high-impact workouts when you’re over the age of 35. This not only benefits you now but also impacts your future as you continue to age. Have a listen now and leave with practical tips for your future.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
00:12 - What’s in Todays Episode?
02:47 - Social Media Already Told You This. But Let’s Clear Up Some Myths.
04:22 - Why Do We Focus on the 35+?
07:57 - High Impact Work is Specifically Good for our Bones
11:00 - What are the Long Term Benefits?
13:51 - When Fear Comes In
14:46 - Introducing High Impact Work
16:39 - Wrapping Up the Episode
Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens.
In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: SHOULD I modify? WHEN should I modify? And much more! They go over some signs that may mean you’ll want to modify as well as practical modifications you may want to try!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - Anita’s On-Demand Online Prenatal Course: bumptobirthmethod.com
Show Notes
0:00 - What we are talking about today
2:13 - Why you may want to consider modifying your exercise in pregnancy
6:23 - Modifications for laying on your back
8:16 - What to do when movements in pregnancy feels different then it did before
13:36 - Core exercise modification considerations
16:15 - Our thoughts when clients have been told to stop certain exercises in pregnancy
17:41 - Episode wrap up
Episode 448: What You Need To Know About Your C-Section Shelf
In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Become A Core & Pelvic Floor Coach: programs.jessiemundell.com/core-coach
Show Notes
2:39 - Jessie introduces today’s topic, and Anita defines a c-section shelf
3:47 - Jessie describes her experience with the c-section shelf
5:08 - Is something wrong with your core and pelvic floor if you have a c-section shelf?
6:30 - Is the shelf more pronounced if someone has had multiple c-sections?
8:07 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf?
9:39 - Episode wrap up
Episode 447: 4 Strategies on How to Practice for Your Birth
In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- TBAB Episode 248: Preparing for an Unmedicated Birth – Katelyn’s Birth Story
- TBAB Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
- Bump to Birth Method on-demand course: bumptobirthmethod.com
- Prepare Your Pelvic Floor for Pregnancy & Birth: anitalambert.click/prenatal-pelvic-floor-birth-workshop
Show Notes
00:00 - Intro to this return episode
02:13 – Bump to Birth on-demand course
04:08 – Why we are talking about this again
06:52 – Why it’s important to discover and consider multiple options and resources
09:18 – Practice #1: Hands on strategies (with partner)
11:36 – Practice #2: Deep breathing strategies
13:39 – Practice #3: Things to listen to for focus during labour
18:37 – Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy
21:19 - Use B.R.A.I.N. to help advocate for yourself in pregnancy and labour
25:01 – Episode wrap up
Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA
In today's episode, Jessie sits down with Megan Barrett of Barrett Fitness in Syracuse, NY to talk about her journey from general personal training into perinatal coaching, and how PFSA training opened her eyes to a whole new way of working with clients. They dig into the gaps in standard trainer certifications, why non-fear-based education matters so much in this space, and how to approach body image and validation with pregnancy and postpartum clients. Megan also shares how perimenopause can show up in symptoms and training.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
________________________
Resources and References
- Pre/Postnatal Fitness Specialist Academy (PFSA) Enrollment: programs.jessiemundell.com/cert
- Barret Fitness CNY: @barrettfitnesscny
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Show Notes
01:00 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) enrollment is now open!
02:29 - Introducing our special guest, Meghan Barret
03:35 - Get to know Meghan
07:47 - Previous certifications and what they lacked in information
09:17 - What our responsibility is as coaches
10:15 - How pregnancy and PFSA certification changed the way Meghan coaches
11:52 - Changes from pregnancy to pregnancy
12:49 - Body image struggles and how to work with clients through them
15:02 - The shift Meghan has had in coaching through time with clients
16:13 - Perimenopause changes
17:53 - What’s next and where can you find Meghan
23:15 - Wrap up
Episode 445: Return To Jumping Postpartum: The Step-By-Step Process
In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST: jessiemundell.com/exercise-leaking
Show Notes
00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo
02:33 - Why were talking about this now
05:08 - What this means if you’re months or years past postpartum
05:30 - Step 1 - Core canister breath
06:12 - Step 2 - Rebuilding mobility stretches
11:47 - Step 3 - Adding weights
13:49 - Step 4 - Building in jumping
17:54 - What we as professionals are looking at for success
19:00 - Wrapping up thoughts
In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST.
Show Notes
01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo
02:25 - Introducing the topic of todays episode
03:30 - Why this is more than just their workout programming
03:40 - The why
05:17 - Individualizing the approach
06:17 - Body image and identity
08:14 - Checking in through changes
10:15 - How do we challenge their workouts
11:03 - Balancing physical and mental symptoms
13:15 - Changes pregnancy to pregnancy
14:03 - How do we do this without coddling them?
15:35 - Key takeaways
In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Pre/Postnatal Fitness Speceialist Academy
- Anna Maltby on Instagram and Substack
- Pilates for Abortion Funds
Show Notes
00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!
02:11 - Jessie introduces Anna Maltby
03:59 - Anna’s Career Path
09:18 - Anna talks about her “How to Move” newsletter
10:41 - How to build a body neutral fitness community
13:10 - Our privilege and how to create inclusion
17:25 - Creating a safe place for all body images and strengths
19:06 - Where societies perinatal knowledge gaps are
24:24 - Learn about diastasis and old methods that we even taught back in the day
27:18 - How PFSA not only educations but provides business growth ideas
32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser
35:06 - Anna shares where you can find her on the internet
In today’s episode of the To Birth and Beyond podcast, Anita is talking about birth prep handouts as the missing piece in physiotherapist client sessions. If you offer birth prep - or are considering doing so - listen in for a framework and things to consider (including questions to ask) while developing your birth prep handout, to help your clients prepare themselves for an empowered birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Clinical Birth Prep Resource Package
- Birth Prep for Clinical Practice Online Course (Live with recordings)
- How to Structure a Partner Labour Prep Session in Clinic Workshop (Live with recording)
- Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical Therapist
- Episode 413: Can You Work with Pregnant and Postpartum Clients as a Physiotherapist Before Having Kids?
- Episode 350: How to Structure a Partner Birth Prep Session in Clinical Practice
- Episode 383: Birth Prep for Your Physiotherapy Practice
- Embodia app (referenced as a tool used by Anita in her practice)
Show Notes
0:59 - Anita introduces what we’ll be talking about today
2:05 - Anita reviews what birth prep can look like in clinic, along with topics of discussion
8:04 - Anita shares what can be helpful to include when offering something to clients during or after your birth prep session
9:57 - Anita lists ways you can use a birth prep handout during your session, and the benefits
12:24 - Anita shares how she has used birth prep handouts over the years
14:18 - Anita shares additional resources and brings the episode to a close
In today’s episode of the To Birth and Beyond podcast, Jessie is joined by pelvic health physical therapist, Dr. Anietie Ukpe-Wallace (Dr. Tia). Together, they talk about Dr. Tia’s new book called “Tending to Your Womb,” and digging into everything from pregnancy loss and societal expectations around it, to what Dr. Tia is teaching her 11-year-old daughter about her body and why self-care is a main pillar of her work (and what she means by “self-care”).
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026)
- Self-Care Physio website
- https://www.uphill-books.com/book/tending-to-your-womb/#buy-now
Show Notes
0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!
2:23 - Jessie introduces today’s special guest and what we’ll be talking about!
3:25 - Dr. Tia shares how her book came to be and why it was important for her to write
7:12 - Dr. Tia discusses what has changed in the understanding and societal expectations around pregnancy loss since she experienced it 13 years ago
15:45 - Jessie asks Dr. Tia what she is teaching her daughter about her body right now
21:26 - Dr. Tia explains what self-care really means to her, and why it’s a pillar of her work
31:52 - Dr. Tia shares the most challenging parts of writing the book
36:18 - Dr. Tia discusses how writing the book has changed her work
40:22 - If someone is listening who is struggling with their reproductive journey, Dr. Tia’s got some guidance for you!
44:42 - Dr. Tia shares where you can find her on the internet!
46:22 - Jessie wraps up the episode
In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths around prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth - self-study course: bumptobirthmethod.com
- Anita’s Prepare Your Pelvic Floor for Birth Workshop (start in any trimester): prenatalpelvicfloorworkshop.com
Show Notes
0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop
1:53 - Jessie and Anita introduce today’s episode subject!
2:32 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy
6:56 - Myth #2: Avoid all core exercises during pregnancy
9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels
15:14 - Myth #4: You can’t lie on your back after your first trimester
17:24 - Myth #5: Lifting weights is unsafe in pregnancy
21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain
23:52 - Episode wrap up!
In today’s episode, Jessie welcomes fellow fitness professional, Nandini Adhuja onto the podcast to talk about her work with pregnant, postpartum and perimenopause patients, how the certifications she earned are shaping her work and her career, and why she came into these certifications - especially at such a young age. Listen in as we discuss Nandini’s recognition of differences regarding relationship to working out between cultures as she seeks to fill a cultural educational gap.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Find Nandini Adhuja on Instagram - @unbreakableherfitness
- Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026)
Show Notes
0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!
2:25 - Jessie introduces today’s special guest and the topic we will be covering together
3:20 - Nandini shares her work and how she got to where she is today
12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these
20:00 - How mentorship shifted Nandini’s approach to exercising for women
21:28 - Nandini speaks to being a Gen Z woman who is thinking of fitness and exercise as more than making her body smaller - and what the exercise mindset is with her friends these days
28:24 - Nandini indulges us with the vision she has for her business moving forward
31:02 - Episode wrap up
In today’s episode, Jessie and Anita are talking about something that is having “such a moment” these days: PILATES! Tune in to hear them talk about their experience with Pilates, the benefits, and if attending a Pilates class a couple of times per week is enough to build muscle.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work out with Jessie in Kingston, ON!
Show Notes
0:58 - Join Jessie for strength training group classes in Kingston, ON!
2:10 - What we are talking about today
4:58 - Anita and Jessie share their familiarity with Pilates
6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates
8:22 - We address what Pilates does very well as an exercise modality (and how additional sports use Pilates to cross train)
13:57 - Jessie explains what we mean by muscle mass growth
17:39 - Why do hypertrophy and progressive overload matter for ME
21:08 - Episode wrap up
In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work out with Jessie in Kingston, ON!
Show Notes
0:58 - Join Jessie for strength training group classes in Kingston, ON!
2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter
9:14 - What a human-to-human connection can bring to the experience that A.I. cannot
11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work
14:07 - Jessie addresses the idea of ethical consumption around A.I.
15:34 - Anita argues the point that new clients can find you with A.I.
16:30 - Episode wrap up
In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work out with Jessie in Kingston, ON!
Show Notes
0:58 - Join Jessie for strength training group classes in Kingston, ON!
2:08 - What we’re talking about today
3:24 - On the fear around what your body is like / how it functions now
5:18 - What your return to exercise should address/support you in
6:23 - What I see in clients when they are active
7:54 - Wrap Up
In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prepare Your Pelvic Floor for Birth Workshop: prenatalpelvicfloorworkshop.com
- Anita’s Bump To Birth Method – on demand!: bumptobirthmethod.com
- Episode 331: How to Exercise After Pelvic Organ Prolapse Diagnosis
- Episode 183: Navigating Prolapse Pregnancy, Preparing for Birth and Postpartum Recovery with Nicole Goss
Show Notes
0:54 - The waitlist for Anita’s Workshop - Prepare Your Pelvic Floor for Birth - is OPEN!
1:50 - What we are talking about today!
2:00 - What IS pelvic organ prolapse?
6:09 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc)
9:37 - How balancing out strength and mobility work while pregnant will benefit you
11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse
13:04 - How exercising in pregnancy gives you a head start on your birth recovery
14:54 - Additional benefits of exercise, and a wrap up of the episode!
In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prepare Your Pelvic Floor for Birth Workshop: prenatalpelvicfloorworkshop.com
- Anita’s Bump To Birth Method – on demand!: bumptobirthmethod.com
- Instagram: Anita @holistichealthphysio
- Instagram: To Birth and Beyond @tobirthandbeyondpodcast
Show Notes
0:55 – The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW!
1:44 – Anita welcomes us to the podcast and introduces today’s subject
2:46 - Anita shares what she often hears from expecting parents re: birth prep
5:16 - Anita details ways your partner can support you physically
10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything
11:13 - Anita details ways your partner can support you emotionally and mentally
16:20 - Anita details ways your partner can support you in your decision-making
19:58 - Anita shares some additional things to learn together that will be helpful in birth
24:12 - Anita brings up an important consideration: What feels supportive for you?
25:05 - A note for if you choose to have an epidural
26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close
In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want!
If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) – https://jessiemundell.com/exercise-harder-35/
Show Notes
0:55 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has)
2:14 - Jessie welcomes us to the podcast and introduces today’s topic (with a personal disclaimer)
4:04 - First, we need to shift our beliefs about motivation and waiting for the motivation to come before we do our workouts
7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives
7:57 - Strategy #1: Take some small exercise equipment to the office
9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected
10:48 - Strategy #3: Do the workout before you decide to do the workout
12:45 - Strategy #4: Make the workout shorter
13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted
14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow
15:58 - Strategy #7: Track workouts in some way
17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk
In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner!
If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prepare Your Pelvic Floor for Birth Workshop - Waitlist
- Anita’s Bump To Birth Method - on demand!
- Anita on Instagram @holistichealthphysio
- @tobirthandbeyondpodcast on Instagram
Show Notes
0:55 - The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW!
1:45 - Anita welcomes us to the podcast and introduces today’s subject
3:40 - Upright vs reclined birthing positions - what happens to your pelvis in these positions?
6:08 - Anita goes over the different phases of labour, as well as reminders and expectations for each
9:17 - Anita details some simple things to do to prepare for labour - focusing on labour positions (and how to approach them)
21:32 - Anita shares a tool and upright positions that can come in handy if you choose an epidural
24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing
27:00 - Anita digs into the partner role in all of this - including specific things they can do to support their birthing partner!
31:47 - Anita emphasizes the importance of practice in preparation
32:56 - Anita wraps up the episode and shares a couple of additional resources
Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do?
In today’s episode, Jessie
What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) - https://jessiemundell.com/exercise-harder-35/
Show Notes
0:54 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has)
2:13 - Jessie shares what we are talking about today, and how she is positioned to talk on this subject!
5:55 - Major Change #1: Hormones begin to fluctuate at 35+
9:12 - Major Change #2: You don’t feel like you are bouncing back from stress like you used to
10:42 - Major Change #3: Your pelvic floor can be impacted by these changes occurring in the body after 35
14:10 - Mistake #1: When you feel like the workout isn’t doing it for you, you increase the intensity and time in the gym
16:34 - Mistake #2: On the opposite side of the spectrum, swinging to only low intensity exercise (with a caveat)
18:38 - Mistake #3: Over complicating your strength training program
20:40 - Pillar #1 of a well-designed exercise plan: Focus on progressive strength training
21:27 - Pillar #2 of a well-designed exercise plan: Integrating the pelvic floor and core system into the strength training
22:00 - Pillar #3 of a well-designed exercise plan: Build flexibility into your mindset and life with exercise
22:43 - Pillar #4 of a well-designed exercise plan: access to coaching AND community
23:24 - Jessie recaps the mistakes and pillars outlined above, with a few reminders along the way
25:06 - Jessie wraps up the episode with a final invitation to her free, live workshop where she will dive deeper into this subject with you
In today’s episode, Jessie and Anita discuss their tips to adjust your workouts during pregnancy - so you can keep working out, sustainably!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Train with Jessie in-person: https://programs.jessiemundell.com/kingston-training/
Show Notes
0:54 - Train with Jessie in-person in Kingston, Ontario in 2026!
2:02 - What we are talking about today!
2:47 - Tip #1: Adjust that “all or nothing” mentality
5:46 - Tip #2: Bring your ribs forward over your pelvis
7:43 - Tip #3: Connect to your breath
10:09 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms
14:41 - Tip #5 - Modify your strength training as you grow!
18:21 - Tip #6 - Modifications for high impact exercise in pregnancy
In today’s episode, Anita will zoom in on the birth prep conversation in a prenatal assessment. This will give you huge insight from day one about how you’ll approach birth prep with your client, regardless of where they are in their pregnancy. Today’s episode is for you if you’re a physiotherapist who wants to work with pregnant clients, or if you already are, but want to make your assessment more efficient with what to ask your prenatal clients from the start to support them as they prepare for birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s mentorship coaching 1:1 virtual sessions
- Birth Prep for Clinical Practice Live online course that Anita co teaches (recordings included) Next courses run Feb 2026 and October 2026
- Episode 383: Birth Prep for Your Physiotherapy Practice
Show Notes
0:55 - Anita introduces us to today’s topic!
2:06 - Questions to ask if your client has given birth before (birth history)
4:48 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep)
8:28 - Questions to ask about birth preferences (birth preferences)
12:40 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose
14:20 - Share physical and mental prep around the client birthing goals
17:04 - Birthing partner preparation!
18:42 - Where does all of this fit in the overall assessment?
19:34 - Anita summarizes and wraps up the episode (with a couple of offers)
In today’s episode, Jessie sits down with friend and colleague, Jessica Sennett, founder of Might Mom. We are talking about growing a perinatal fitness company and brand - we look back on building the business, and look forward to franchising! If you have interest in business development or simply exercise in pregnancy or postpartum, this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- https://www.instagram.com/mightymomjess
- https://mightymom.ca/
Show Notes
0:55 - Jessie welcomes Jessica Sennett to the pod!
3:33 - Jessica shares her journey towards the perinatal fitness space
8:20 - Jessica recalls what pandemic times and business growth were like for her
15:36 - Jessica walks us through the process of franchising Mighty Moms, and handling evolution and change
30:00 - Jessica divulges her vision for where Might Moms is growing!
32:10 - How to find and connect with Jessica
34:33 - Jessie wraps up the episode with some final words from Jessica
In today’s episode, Jessie and Anita are talking pessary usage in pregnancy or postpartum. We are covering everything from what a pessary is, to getting fitted and using one for the first time, to busting myths around pessary use!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
Show Notes
0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!
2:03 - Jessie divulges what we are talking about today!
2:24 - What is a pessary, and what is it used for?
3:42 - Jessie shares what the majority of her clients are using a pessary for
4:33 - Anita and Jessie discuss pessary fitting options
7:04 - Myth #1 around pessary use: You need to wait until you are done having children to treat your prolapse and thus maybe use a pessary
7:58 - Myth #2: Pessaries are only for older women or post-menopausal folks
8:32 - Myth #3: Pessaries are uncomfortable and painful
9:04 - Myth #4: Using a pessary means you’ll need it forever
10:10 - Myth #5: You would need to use your pessary all day, every day
10:50 - Anita and Jessie talk about what it’s like to start using a pessary, and describes what the fitting process might be like
15:20 - Jessie and Anita discuss what should we be feeling vs. what we should not be feeling using a pessary
17:14 - On advocating for yourself to try the pessary
Every winter we hear and experience it - and it’s been 6 years since we last talked about it, so we figured it’s time for an update! In today’s episode, Anita and Jessie talk all about bladder leakage during cold and flu season: what it is, what it isn’t, and how to end leaks for good!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
- TBAB Episode 92: How To Help Your Pelvic Floor Through Cold and Flu Season
- Anita’s “Beyond the Kegel” workshop
Show Notes
0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!
2:02 - Anita introduces what we are talking about today - and the frustrations around it!
3:20 - We discuss WHERE your pelvic floor even is for those who are new to the pelvic floor education world!
4:54 - What causes leaking with coughing and sneezing?
6:54 - If someone has been working on their pelvic floor strength - here’s a reminder for you!
8:23 - A common habit that isn’t helpful: gripping your pelvic floor to stop leaking
9:28 - Anita walks us through a 3-step strategy that will help with pelvic floor pressure and strength in the moment
13:46 - Jessie shares a tip she gives clients in the moment
15:55 - It’s not so much a strength issue - it can be a timing issue, and final advice as we bring the episode to a close
In today’s episode, Anita and Jessie talk all about creating habits and goals instead of new years resolutions. Resolutions are heavily time-based, unrealistic, and unsustainable past February. Instead of attempting to overhaul your whole life (body, schedule, etc) and falling flat when the motivation isn’t there - let’s try a different path!
It’s never too late to start anew - create new habits today!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
- TBAB Episode 422: Create Your 2026 Chill Workout Plan
- TBAB Episode 372: You Don’t Have to Overhaul Your Whole Life Because It’s a New Year
- Book: Atomic Habits (by James Clear)
Show Notes
0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!
1:48 - Anita introduces what we are talking about today
4:26 - How to increase your water intake, sustainably
9:28 - How to realistically set yourself up for exercise with a goal
17:10 - One approach Anita wants to highlight (its especially for the new moms)
29:18 - Episode wrap up
In today’s episode, Jessie sits down with researcher, personal trainer, and author, Martha Munroe. Together, we discuss Martha’s journey into fitness, body image in the experience of having a body in this society, and how to have a better relationship with exercise in 2026 (and beyond, honestly).
Ready to confidently step into the new year? This one’s for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
- attunedexercise.com
- https://www.instagram.com/attunedexercise
- Purchase “Attuned Exercise” (book) on Amazon.ca
Show Notes
0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!
1:48 - Jessie introduces our special guest and what we are talking about today
3:14 - Martha shares where she was in her career when she chose to work with Jessie for her postnatal fitness certification, and where it has taken her since
13:18 - Jessie and Martha discuss body image in the experience of having a body in this society
16:12 - Martha recalls what her relationship to her body was like before her pregnancy experience
22:42 - Jessie and Martha discuss how difficult it is to not give into society’s messaging about bodies and body changes, even as folks who work in and teach body neutrality and positivity in their work
31:40 - Martha shares how her expertise and profession in body diversity affect how she parents her daughter
34:08 - Martha shares advise for folks who are starting to look at body and fitness goals as new year resolutions
35:57 - Martha divulges where you can find her book and connect with her online
36:48 - Jessie wraps up the episode
In today’s episode, Anita is tackling the subject of early labour. One of the most common questions she gets from first time expecting moms, during partner prep sessions in clinic, and from those joining Bump to Birth, is around: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? Labour is actually split up into a few different stages - so today Anita is sharing her early birth stories, and covering the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s self-study Bump to Birth Method: bumptobirthmethod.com
- TBAB Episode 379: Navigating the Transition Phase of Labour
Show Notes
0:55 - Bump to Birth Method - self-study!
2:40 - Anita discusses what we are talking about today
3:55 - A note for those who are being induced - and a little advice
5:09 - Anita describes what her early birth experiences were like
6:53 - Anita defines the term “early labour”, and common feelings that occur during early labour
9:20 - Now that you know what early labour is, here’s what to do if you go into early labour
12:57 - Anita explains what to do if you notice totally normal discharge (and what it is)
13:54 - Anita describes what the water breaking experience could be like
15:11 - Anita shares the signs that you are moving into active labour, and what to do at this time, as well as common misconceptions
17:53 - Anita discusses prodromal labour, and positions that could help in labour
21:18 - Anita reviews some things partners can do to support birthing people
22:26 - Anita wraps up the episode
In today’s episode, Jessie is talking about how to create a chill workout plan for 2026 that you will ACTUALLY stick to. We are not talking about how we are going to CRUSH our 2026 goals - that’s not the vibe here. We are going to walk through how Jessie coaches her clients and how to create a minimum-effective dose of evidence-based strength training and cardiovascular recommendations to hit your goals. It’s realistic, as sustainable as possible in the wildness that is everyday life, and really designed for your real life right now.
If your life feels full, you are going to have a clear framework and chill workout plan for 2026 by the end of this episode!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong & Supported - for online training - https://programs.jessiemundell.com/strong-supported
- Kingston, Ontario In-Person Training for January 2026 - https://programs.jessiemundell.com/kingston-training/
Show Notes
0:55 - Jessie’s in-person personal training and fitness coaching roster in Kingston, Ontario is OPEN!
1:58 - What we are talking about today!
5:36 - YES we are creating a chill workout schedule - but that doesn’t mean the work is going to be easy
7:15 - Section 1 of the framework for your workout: strength training
9:47 - Section 2 of the framework for your workout: cardiovascular movement
11:35 - BONUS for the framework of your workout: fun play movement session
12:14 - Jessie wraps up the episode (with a workout schedule example)!
In today’s episode, Anita shares the birth story of her second born, Jack! Over the years, many listeners have shared that hearing his birth story helped them feel more informed and grounded heading into their own birth experience. Whether you are planning to give birth with a midwife or doctor, at home, at a birth center, or in hospital, you’ll hear practical examples of what early labour looked like for Anita, positions and strategies that helped her during contractions, and how supportive and informed consent can show up throughout the birth process.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- The Bump to Birth Method - Anita’s self-paced course. Get started today!: bumptobirthmethod.com
- Episode 264: Getting Started with Connecting to Your Pelvic Floor and Core in Pregnancy and for Birth
- Episode 281: Informed Decision-Making During Birth with Mandy Irby
- Episode 345: From Bump to Birth Method to Recovery – Rachel’s Birth Story
- Episode 371: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep
- Episode 393: How – and Why – to Relax Your Pelvic Floor in Pregnancy
Show Notes
0:55 - Anita’s Bump to Birth Method course
2:41 - Introduction to today’s episode
4:43 - Anita describes the circumstances leading up to her second baby’s birth
13:38 - Anita shares how she felt in those first couple of hours of labour, as well as how she prepared mentally for labour ahead of time
15:35 - Anita details the scene as the birthing process intensified
20:33 - Anita recounts the process - and importance - of getting up and walking around during her home birth
22:54 - Anita recalls when her water broke, and things “started feelin’ pushy”
29:21 - Anita describes how the doulas helped her in the aftermath of her birth
31:57 - Anita talks about placenta monitoring
33:24 - Jessie asks Anita if there were any moments during labour where Anita thought: I can NOT do this anymore!
35:25 - Anita shares why she wouldn’t describe her physical birthing sensations as “painful”
37:00 - Anita shares what that first week postpartum looked like for her (pssst - it includes boundaries!)
39:19 - Anita shares her preference for doulas, and the importance of conversing with your midwives and doulas about what is best for you and baby
44:10 - Jessie and Anita wrap up the episode
In today’s episode of the To Birth and Beyond podcast, Jessie sits down with special guest, Dr. Margie Davenport, to discuss updates and new information regarding perinatal exercise. Together, they discuss recent studies, and a myth or two, to determine their validity and gain insight into the findings.
This one’s a special one - for practitioners, fitness professionals, and pregnant people, alike!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE, on-demand Exercise and Leaking Class
- @drmargiedavenport on Instagram
- Exercise and Pregnancy website
Show Notes
0:55 - Jessie’s FREE Exercise and Leaking Class is now available on-demand - tune in now!
1:50 - Jessie introduces our special guest and what we will be talking about today
5:35 - Dr. Davenport updates us on the current recommendations for volume of exercise in pregnancy
7:38 - Dr. Davenport addresses High risk pregnancy folks - where research is leading exercise recommendations for the high risk pregnancies at this time
10:20 - Dr. Davenport shares recent findings in her study about the safety of heavier loads in pregnancy
14:33 - Dr. Davenport digs into the claim that postpartum folks with a previous or current history of ED had a significantly increased risk of injury
18:22 - Jessie inquires how “pelvic floor muscle training” is being defined in the studies showing that it reduced the odds of urinary incontinence and pelvic organ prolapse
21:55 - Dr. Davenport shares what is recommended to coaches and clinicians when their clients and patients are getting incorrect information from someone else
24:54 - Dr. Davenport divulges what the team is most excited about regarding studies they are currently running
26:10 - Jessie brings the episode to a close
Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains?
In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-paced online program from Anita Lambert: bumptobirthmethod.com
- FREE Prenatal Birth Ball Training Guide
- Instagram: Anita @holistichealthphysio
Show Notes
0:55 - Bump to Birth Method - self-paced online program from Anita Lambert
2:41 - Anita shares what today’s episode is all about
3:44 - Anita lists the different pregnancy pains that a birth ball can help relieve
4:47 - Anita explains why the term “birth ball” is a tad incorrect
6:15 - Anita explains how to choose the correct size of birth ball for your needs
7:52 - Anita runs through some irth ball positions and exercises for each
7:56 - Birth ball position #1: Sitting on the ball
10:15 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball
12:30 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball
15:39 - Birth ball position #4: Lunge
17:35 - Anita describes how long to do each of the exercises outlined in this episode
19:04 - It’s never too early to start using a birth ball!
19:51 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!
20:11 - Anita brings the episode to a close!
On today’s episode of To Birth and Beyond, Jessie interviews colleague and friend, Catherine. She gives us an update on her business, and talks about her time in Jessie’s 6 months business mentorship program for fitness and health professionals: Coach Collective 2025. Together, they discuss where Catherine was struggling when she applied for the program a year ago, how she has grown her business past her own expectations in the last year while raising 3 kiddos, and what Catherine would tell folks who are considering joining the program.
If you are ready to level up in your business, this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Coach Collective applications are open NOW (and ONLY open once per year)!
- Fitness Evolution Sherwood Park
Show Notes
0:55 - Jessie’s 2026 Coach Collective applications are open now!
2:53 - Jessie introduces us to special guest Catherine Englestad and what we are talking about today!
3:46 - Catherine describes where she is at in her business and motherhood journey
5:42 - Catherine shares what it’s been like to build a business while mothering young kids
9:24 - Catherine explains what she was struggling with in her business to prompt her to apply for the Coach Collective one year ago
12:20 - Catherine shares how her marketing and sales have shifted since joining the Coach Collective 2025
15:13 - Catherine discusses the major changes she made this year in the delivery of her services, and how she’s feeling about that now
19:15 - Jessie and Catherine celebrate Catherine surpassing her income goals in 2025 with the Coach Collective
21:00 - Catherine recalls her nervousness in applying to the Coach Collective, and shares what she wants people who are considering applying to know
28:35 - Jessie brings the episode to a close
On today’s episode of To Birth and Beyond, Anita and Jessie do a Q&A all about prenatal exercise. If you are pregnant, thinking about becoming pregnant, and/or work with pregnant clients, this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Coach Collective waitlist is open now!: programs.jessiemundell.com/coco-waitlist
- Anita’s Bump to Birth Method (self study): bumptobirthmethod.com
- Jessie’s To Pregnancy and Beyond program: programs.jessiemundell.com/to-pregnancy-and-beyond
Show Notes
0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!
2:52 - Anita introduces what we are chatting about today
3:18 - Question #1: I’ve always lifted heavy. How do I know when I need to modify or dial it back in pregnancy?
7:26 - Question #2: I keep hearing I need to add pelvic floor work into my workouts, but what does that mean?
10:50 - Question #3: What’s the best way to train my core in pregnancy without making diastasis worse, especially if I want to stay strong for postpartum?
13:17 - Question #4: I’ve heard on social media don’t stretch too much in pregnancy. Is that true if I like yoga?
15:30 - Question #5: If I only have time for a short workout, should I focus on mobility, strength, or pelvic floor?
17:16 - Question #6: I have a birth ball at home, but honestly I just sit on it. Are there actual stretches or movements I should be doing with it in pregnancy?
19:15 - Anita brings the episode to a close
Today’s episode is fun, because Jessie and Anita just get to talk business (one of our favorite subjects to discuss together)! We see a pressing need to diversify income streams, so we are discussing how we pivot in our businesses, our best advice after over a decade in business, and how we see our industries growing. Revenue is going to be a problem at some point in your business, so learning how to pivot and adjust is is important, now more than ever!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- 1:1 Mentorship for Physiotherapists with Anita
- Birth Prep for Clinical Practice – Professional Online Course with Anita
- How to Structure a Partner Labour Prep Session in Clinic – Professional Workshop with Anita
- Jessie’s Coach Collective waitlist is open now!
Show Notes
0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!
2:52 - Jessie introduces what we are chatting about today
3:44 - Anita and Jessie take turns giving us a high level overview of how their businesses make money
9:58 - Jessie shares her biggest lesson from 13 years of entrepreneurship
11:01 - The ladies divulge what their favorite part of their businesses are right now
12:55 - Jessie gives the low down on all the different ways you could be working with folks, highlighting hybrid models
17:25 - Jessie lists how people can engage with your services
18:56 - Anita shares the importance of change in her work
20:55 - Anita and Jessie talk through the ability to create more “passive” or on-demand-type income
23:57 - Jessie strongly recommends how to offer mentorship in your business
25:36 -Jessie brings the episode to a close
In today’s episode of To Birth and Beyond, Anita sits down with Bump to Birth Method graduate Claire Wolfer to talk all about her birth story - a positive birth experience via induction. Together, Claire and Anita discuss everything from how Claire chose her care team, to her full birth story and advice she would give listeners - as a mom AND a Pelvic Health Occupational Therapist.
Birth stories are some of our most popular episodes for a reason - so this one is not to miss!
Claire Wolfer is a first time mom and a Pelvic Health Occupational Therapist at Hartford Health Care - East Region in Waterford, Connecticut.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - on-demand!: bumptobirthmethod.com
- Resource: evidencebasedbirth.com
Show Notes
0:55 - Bump to Birth Method - Anita’s self-study program for birthing folks - is available now!
2:40 - Anita introduces what we are chatting about today, and welcomes Claire Wolfer to the podcast
4:36 - Claire recalls how she felt during pregnancy - physically, mentally, and emotionally - and what was going on that caused additional stress
11:04 - Claire recounts how her care providers were during her pregnancy
14:07 - Claire shares how she decided on her provider group
16:52 - Claire lists the different steps she took to prepare for birth - including Bump to Birth!
21:58 - Claire divulges what pieces in Bump to Birth that stood out to her that she took into her very first birth prep
23:32 - Claire details her birth story and how she felt supported by her care providers
32:33 - Claire describes what it was like spending time with her baby in the hospital just following birth
34:37 - Claire shares what her recovery and postpartum experience was like
37:23 - Claire identifies what recovery items and rehab-focused movements she recommends people have for their initial birth recovery
42:52 - Claire shares advice for expecting parents
46:33 - Anita brings the episode to a close
In today’s episode of To Birth and Beyond, Jessie sits down with PFSA graduate Megan Donovan to talk all about her work training pre- and postnatal for military members. Megan shares how she got into this work, what considerations she makes working with military parents, and what makes her so passionate in her pursuit of this work. Together, Jessie and Megan discuss the state of conversation around body image, as well as general pelvic health for all military members.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prenatal & Postnatal Fitness Specialist Academy OPEN NOW - Save $500 Until October 16th
- Pre/postnatal military programming details
- Email Megan: coachmegdonovan@gmail.com
Show Notes
0:55 - Enrolment is open for Jessie’s Prenatal & Postnatal Fitness Specialist Academy!
2:27 - Jessie introduces what we are chatting about today and welcomes Megan Donovan to the podcast
3:21 - Megan describes what she does and how she got into this work
10:58 - Megan shares her top goal to create a safe community for military women to come to and be in
12:51 - Megan identifies what women in the military are struggling with when it comes to body, work, life, etc
14:48 - Megan details what the robust CFMWS pre and postnatal programming looks like
16:51 - Megan describes how her work with pregnant military members is specific to them in her coaching and training
20:15 - Jessie gets curious and asks: Are there fitness requirements that pregnant military members need to sustain throughout a pregnancy?
24:06 - Jessie takes a pause to recognize what Megan and her team have built!
25:16 - Megan and Jessie talk maternity leave and postpartum clearance in the military
27:40 - Jessie and Megan discuss the conversation around body image and the pressures these folks are feeling postpartum to “bounce back”
34:42 - Megan shares what the state of the conversation around pelvic health is in the military among men and nonbinary folks
36:49 - Megan shares what she wishes fitness/health professionals working with military members knew about working with pregnant and postpartum populations
39:08 - Jessie brings the episode to a close
In today’s episode of To Birth and Beyond, Anita answers the question that might be on your mind as a physiotherapist: do I need to have given birth to work with pregnant and postpartum populations? Tune in to hear Anita discuss why she started to work with the perinatal population prior to having her own kids (it IS possible!), advice she received(and mindset shifts she made), and why she is grateful to have niched down as she did!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s course: Birth Prep for Clinical Practice
- Episode 411: Thinking About Adding Pelvic Floor Health as an Ortho Physiotherapist? I’ll Help You Decide
- For information about mentorship coaching calls with Anita – email support@anitalambert.com or DM @holistichealthphysio on Instagram
Show Notes
0:55 - Anita shares what she is talking about today, and offers a bit of a reframe of perspective as we enter the conversation
3:05 - Anita explains what her focus was prior to pelvic health, and how she pivoted to a perinatal focus
7:24 - Anita dives into client goals and their overlaps in other areas of focus/niches
9:22 - Anita shares two things that will help your confidence and competency in perinatal work if you haven’t personally given birth
11:08 - If you are thinking of diving into perinatal care, Anita shares about her Birth Prep for Clinical Practice course
14:02 - Regardless of what clients come to you for, Anita shares that they are ACTUALLY coming to you for…
16:46 - Anita urges us to focus on the positives, and what clients CAN do
18:30 - Anita suggest what to do if you are considering working with the perinatal population, and why she is so passionate about working with them!
21:52 - Anita brings the episode to a close
In today’s episode of To Birth and Beyond, Jessie’s answering another round of listener questions - this time, all about coaching pregnant and postpartum clients. This one is for the coaches, fitness professionals, health practitioners who are seeking answers about exercise and pelvic floor health.
If you’re working with pregnant or postpartum people - or anyone with a pelvic floor - just know that these situations ARE going to come up, so this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s free, live, online 3 Step System to Stop Exercise-Induced Leaking with your Pregnant or Postpartum Clients
Show Notes
0:55 - Jessie is teaching a free, live, online class on October 8th - and you’re invited!
2:24 - Jessie introduces us to today’s topic!
3:00 - Question 1: I have a client who is 20 weeks pregnant and wants to continue CrossFit. How do I know which movements to modify or scale, and at what point should certain exercises be completely off the table?
5:51 - Question 2: I’m a personal trainer without pelvic floor specialization. When should I refer a pregnant or postpartum client to a pelvic floor physiotherapist, and how do I have that conversation without having them feel scared about what’s happening in their body?
9:55 - Question 3: I have a client who is 8 months postpartum and wants to get back to running, but she is still experiencing some leaking. What’s my scope of practice here, and what return to running progressions are actually evidence-based?
13:42 - Question 4: How do I coach breathing and core engagement differently for pregnant clients vs. postpartum clients?
16:56 - Question 5: I’ve got a client with severe diastasis recti (about 3 fingers wide). What does the current evidence say about training with diastasis?
21:02 - Jessie wraps up the episode
In today’s episode of To Birth and Beyond, Anita is speaking directly to you, physiotherapists (!!). She addresses a question she receives frequently from her mentorship coaching clients, as well as in her Instagram DMs: Should i add pelvic health physiotherapy to my orthopedic physiotherapy practice? Today, we are breaking down the choices, pros and cons.
If you’ve ever been thinking about creating a more dynamic practice? This episode might just be for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- For information about mentorship coaching calls with Anita – email support@anitalambert.com or DM @holistichealthphysio
- Birth Prep for Clinical Practice - Oct 2025
- Birth Prep for Clinical Practice for after Oct 2025 – search Birth Prep for Clinical Practice on course website
- Non-Internal Introductory Pelvic Health Course - Pelvic Health Solutions: Online
Show Notes
0:55 - Anita introduces us to today’s topic
1:46 - You don’t have to choose between pelvic health and orthopedic!
2:15 - Anita shares her story, back when she had this particular question for herself!
9:23 - Physiotherapists have so many areas they could go into!
10:50 - An argument for mentorship
11:48 - A question to ask yourself: What drew you to the idea of adding pelvic health in the first place?
12:57 - Anita goes through some considerations around adding pelvic health specialization
18:54 - Anita reassures you that you don’t have to ditch your MSK or your ortho (and you can treat whole body)
26:34 - We hope this serves as a nudge to look into pelvic health!
28:49 - Anita wraps up the episode
In today’s episode of To Birth and Beyond, Jessie is answering YOUR listener questions all about exercise and the pelvic floor! Spanning from pregnancy to postpartum to perimenopause, you should find something that fits where you are at right now. And if you are a coach, fitness professional, or health practitioner? We might have some of the answers your clients are looking for!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - Jessie tells us what we are up to on the podcast today!
1:30 - Question #1: What exercises are safe and helpful in my third trimester as someone who lifted prior to being pregnant? Can I still do squats and deadlifts?
5:00 - Question #2: I think I might have a pelvic organ prolapse. What should I do?
12:30 - Question #3: I’m 8 months postpartum and am still leaking urine when I laugh, cough, or exercise. My doctor said to check back in in 3 months of it’s still happening. Should I wait it out, or start doing something now?
15:28 - Question #4: I’m in perimenopause and my joints ache constantly. Is this hormone related, and what exercises can help?
17:19 - Question #5: During pregnancy, I stop lifting weights. When and how can I safely return to strength training postpartum?
20:24 - Episode wrap up!
Did you know that birth stories are one of the most requested subjects for To Birth and Beyond? In today’s episode, Anita talks with Katelyn, a dental hygienist, all about preparing for her first birth, and her positive, unmedicated birth experience that unfolded! Katelyn shares plenty of advice along the way!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method self-paced course: bumptobirthmethod.com
Show Notes
0:55 - Anita’s Bump to Birth Method self-paced course
2:38 - Anita introduces today’s episode and special guest!
4:19 - Katelyn shares a little more about herself
5:31 - Mentally, physically, emotionally…how was Katelyn’s pregnancy?
7:17 - What stories around pregnancy did Katelyn hear from family and friends?
7:58 - How Katelyn found Anita - her pelvic health physiotherapist
9:01 - In terms of exercise and activity, what did Katelyn find helpful and enjoy?
10:38 - How were aches and pains throughout Katelyn’s pregnancy?
11:37 - How did Katelyn prepare for birth?
13:02 - How did her preparations play a role in her birth?
15:51 - How did Katelyn’s husband prepare?
17:17 - Going over birthing options - and getting excited to give birth
19:17 - Did Katelyn listen to a variety of birth stories throughout her pregnancy?
21:20 - How Katelyn chose her type of care provider and where she gave birth
23:44 - Katelyn describes the birth center she chose
24:56 - Finn’s birth experience!
36:21 - Katelyn shares her experience with her doula
38:11 - Katelyn shares about her postpartum recovery
40:34 - What advice would Katelyn give first time birthing people?
41:41 - Wrap up!
In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- TBAB Episode 248: Preparing for an Unmedicated Birth – Katelyn’s Birth Story
- TBAB Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
- Bump to Birth Method on-demand course: bumptobirthmethod.com
- FREE Prenatal Pelvic Floor Guide: anitalambert.click/guide-1
Show Notes
0:55 - Bump to Birth on-demand course
2:47 - Anita introduces today’s episode
4:15 - What we are talking about today!
7:40 - Why it’s important to discover and consider multiple options and resources!
9:57 - Practice #1: Hands on strategies (with partner)
12:20 - Practice #2: Deep breathing strategies
14:28 - Practice #3: Things to listen to for focus during labour
19:42 - Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy
24:15 - Episode wrap up!
In this episode of the To Birth and Beyond podcast, Anita and Jessie talk belly band support garments: the myths, the expectations, and how they could benefit you postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - What we are talking about today!
1:47 - What we have heard from our clients regarding wearing abdominal support to help “pull abs back together” or “get waist back”
3:06 - Where did this idea of abdominal wrapping come from?
6:55 - Why are we thinking we need to bring our abs “back together”, anyways?
8:29 - How abdominal support - as well as how we talk about it - has changed
13:57 - On listening to yourself and what is working for you at any given moment
15:59 - Picturing your abdomen/core canister, and what you want to be looking for in support, or a support garment
16:41 - Anita’s brand recommendations for wraps and other abdominal support garments
27:52 - How abdominal support could help with mental health
29:33 - Wrap up
In this episode of the To Birth and Beyond podcast, Anita talks with special guest physiotherapist, Liz Frey, to talk all about using red light therapy for pelvic health. If you are like us, you are seeing red light therapy all over your social media feeds - but what is it, and can it benefit you and your pelvic health, no matter your stage in life?
Liz Frey is a pelvic health and orthopedic physical therapist, and clinic owner with her practice that focuses on helping women navigate pregnancy, menopause, and everything in between.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- https://fringeheals.com - use code ANITA10 for 10% off
- @fringeheals on Instagram
- Liz@fringeheals.com
Show Notes
0:55 - Anita introduces today’s special guest and topic
1:48 - What even IS red light therapy?
3:26 - Liz describes the red light pelvic wand, its features, and how it came about
7:57 - Liz runs down the benefits and symptoms the wand can help relieve
15:11 - Liz shares a bit about the blue light benefits!
16:52 - Anita inquires about the risks that might be associated with use of the red light therapy wand, as well as how to use it!
23:22 - Why it’s good to think of a red light therapy wand as an investment
24:23 - Additional red light therapy options for general pelvic health
26:24 - A little more on the benefits of red light therapy on folks with endometriosis
27:40 - Anita brings the episode to a close
In this episode of the To Birth and Beyond podcast, Jessie discusses why her signature online program, “To Pregnancy and Beyond” is getting a rebrand after 10 years on the market!
Bodies are complex. Life is complex. If you are a woman who wants evidence-based strength training with pelvic floor focus, delivered by a coach who has seen the things, who understands the unique challenges of your physiology - this episode (and program) is for you.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- programs.jessiemundell.com/strong-supported
Show Notes
0:55 - Jessie welcomes us back to another episode!
1:44 - Jessie’s program, “To Pregnancy and Beyond,” is getting a new name!
2:20 - Why this rebrand was necessary!
7:18 - BIG program rename reveal!
9:06 - Jessie dives into what is changing about the program
10:03 - Who this program serves
11:45 - Applications are open TODAY - and for a limited time (and some program logistics)
14:03 - Special pricing for our Canadian friends - and time-sensitive bonuses
15:32 - Jessie shares why she is so excited to get started with you
17:21 - Jessie brings the episode to a close
In this episode of the To Birth and Beyond podcast, Anita discuss the significance of birth preparation in clinical practice, particularly for physiotherapists. She explores various aspects of birth prep, including understanding labor stages, relaxation strategies, informed decision-making, and the importance of partner involvement. The conversation emphasizes the need for physiotherapists to integrate birth prep into their sessions, providing clients with the tools and knowledge to navigate their birthing experience confidently. The episode also highlights resources available for further learning and mentorship opportunities for professionals in the field.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - online program: bumptobirthmethod.com
- Click here if you are searching for Labour & Birth Prep for Clinical Practice Course: courses.pelvichealthsolutions.ca/collections/online/course-recording-available
- Email Anita - support@anitalambert.com - or DM Anita - @holistichealthphysio - to find out more about 1:1 mentorship coaching sessions
Show Notes
0:55 - Anita introduces today’s episode as one of our most popular episodes for professionals
2:31 - What we are talking about today!
4:49 - Anita’s experience with birth prep in her practice
5:18 - Birth Prep Inclusion #1: Understanding the stages of labour
6:02 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies
8:25 - Birth Prep Inclusion #3: Labour positions
10:19 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions
13:19 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)
14:52 - Birth Prep Inclusion #6: Birth partner involvement
15:19 - How does this all fit into clinical practice?
20:22 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course
22:32 - Episode wrap up
Power Quotes:
"Birth is a physical and emotional event."
"Relaxation strategies are key for labor."
"Self-advocacy is essential during birth."
"Informed decision-making empowers clients."
In today’s episode, Jessie and Anita talk all about cardiovascular training in pregnancy. Is it safe for pregnant women to do cardiovascular exercise or interval training in pregnancy? We will break it down in an evidence-based fashion - what CAN you do? What’s safe? What does the evidence say? Tune in to today’s episode to find out!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Join Jessie’s free, LIVE, Build Beta Test
Show Notes
0:55 - Join Jessie’s Build Beta Test!
2:28 - Jessie and Anita introduce today’s episode
3:19 - What we know for sure…
5:15 - The benefits of cardiovascular exercise in pregnancy
8:04 - What kind of exercise “counts” as cardio?
10:49 - Let’s talk about heart rate!
15:21 - If you are coming back to cardiovascular activity in pregnancy after a break, or starting from scratch…
18:25 - Key safety points when talking about cardiovascular and interval training work in pregnancy
22:22 - Episode wrap up
In today’s episode, Anita is breaking down what a peanut ball is, as well as how to prepare yourself ahead of time and use one for a more comfortable delivery. If you are curious about whether you should use one (as well as what size to get and how to use it), this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s online Bump to Birth self-paced program: bumptobirthmethod.com
- Anita’s Instagram: @holistichealthphysio
- To Birth and Beyond on Instagram: @tobirthandbeyond
Show Notes
0:55 - Join Bump to Birth, today!
2:47 - Anita introduces today’s episode!
3:51 - What IS a peanut ball, and how it’s different from a traditional exercise ball!
5:02 - Can we us a peanut ball with an epidural?
5:52 - Anita discusses when you’d use a peanut ball in labour (and before!)
7:55 - How does the peanut ball help with labour progress?
9:24 - The importance of learning different ways to use the peanut ball before delivery
10:25 - Anita describes common peanut ball positions
15:52 - Why you should try these positions ahead of time, if possible!
17:10 - Advice for you if you are looking to get your own peanut ball
19:09 - Episode wrap up
In today’s episode, Jessie and Anita answer all of your burning questions about starting your own podcast. From set up, to sustainable management, to booking guests and growing a community around your new show - we’ve got tips for you as we look back on 400 episodes of podcasting together!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Join Jessie’s Build beta test: https://jessiemundell.com/build/
Show Notes
0:55 - Jessie is launching her brand new Build beta test - sign up today!
2:16 - Jessie introduces today’s episode!
5:07 - Anita and Jessie share the origin story of their podcast
8:08 - Jessie and Anita talk through how they map out their calendar of topics and episodes, and how they’ve allowed things to evolve over time
12:03 - WE DO NOT DO OUR OWN EDITING (and what we do instead)
14:01 - Anita and Jessie talk the business strategy behind the podcast (lead generation, sales, sponsorship, etc)
19:34 - Jessie and Anita discuss what they wish they knew at the beginning of the podcast process
24:14 - In terms of podcasting equipment…
27:10 - Anita and Jessie talk through their social media and marketing workflow for the podcast
30:57 - A listener asks how much people
32:04 - Re: podcast guests! How do we handle it?
35:27 - Episode wrap up
In today’s episode, Anita and Jessie address listener questions - and some of our own - regarding incontinence before, during and after pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Pelvic Floor & Bladder Control Workshop for Pregnancy, Postpartum & Perimenopause
Show Notes
0:55 - Check out Anita’s Summer Sale (July 7-July 10) - 40% off Pelvic Floor & Bladder Control Workshop
1:32 - An introduction to today’s episode!
1:49 - What IS incontinence? Anita breaks down each type, and what it entails
6:36 - How common is incontinence in pregnancy?
8:00 - Dialing in on stress urinary incontinence - what is considered “normal” postpartum?
11:16 - Is the rate or type of incontinence correlated with birth type at all in the research, or in clinical experience?
12:38 - Listener Q1: I have been suffering from really horrible urgency - anything you recommend I try?
20:25 - Listener Q2: I’m 2 years postpartum, and have been working out since early postpartum. I’ve been feeling great in and out of the gym until recently - these exercises and loads aren’t new to me. Why am I leaking NOW?
24:33 - Listener Q3: I need information on leak-proof undies!
26:46 - Listener Q4: I can’t seem to cough or sneeze without leaking. Does this go away after birth, or should I be setting myself up for a lifetime of pee pee pants?
28:58 - Episode wrap up
In today’s episode, Jessie chats with friend and colleague, Terrell Baldock, all about perimenopause and the pelvic floor. They explore the changes that occur in the pelvic floor during this stage of life (and into menopause), the significance of strength training for maintaining pelvic and bone health, and the common symptoms women experience. They dive into some common misconceptions, and emphasizes the need for women to advocate for their health and seek support, especially as they navigate these life transitions.
It is NEVER too early or late to educate yourself and take small steps to take care of yourself and your body. Let this episode be your invitation to join us!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie's 50% Off Birthday Sale
- Terrell's Pelvic Floor Strength Training Program
- Terrell’s Instagram
Show Notes
0:55 - Check out Jessie’s annual Birthday Sale (June 30-July 4) - 50% off!
2:12 - Jessie welcomes us - and her special guest, Terrell Baldock - to the podcast!
2:57 - Terrell introduces herself and how she got to where she is today!
8:46 - Terrell addresses pelvic floor changes occuring in perimenopause and menopause: Why do we see symptoms coming up for people - sometimes for the first time in their lives - at these periods? And why do we see some symptoms ramping back up?
14:30 - Terrell details her approach to strength training and pelvic floor health through perimenopause and menopause
19:10 - Jessie and Terrell remind everyone that strength training helps increase/hold muscle mass around the entire body that is eviscerated during menopause - including the pelvic floor (and what that means for you)
21:18 - Terrell talks about strength training to offset menopausal bone loss
24:55 - Terrell shares what pelvic health symptoms she is seeing most often in women 40+
27:09 - Terrell divulges some misconceptions she hears from women regarding their pelvic floor
30:59 - Terrell discusses her upcoming LIVE core and pelvic floor strength training program
35:21 - Terrell shares where you can find her online!
36:12 - Jessie brings the episode to a close
In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - Anita explains what we are covering on the podcast today!
3:06 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital
4:06 - Anita shares the story of a recent client experience with possible infection
6:08 - Jessie recalls her cesarean scar infection story - and how partners can help
11:34 - Jessie shares what she used to keep her scar/infection clean and dry
13:01 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization
14:37 - Jessie shares what the most shocking thing was for her after the first c-section
15:18 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for
15:50 - Additional scar recovery tactics and tools starting at 6-weeks postpartum
18:54 - Jessie and Anita share what techniques they use for scar massage
22:46 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal
24:01 - Episode wrap up
In today’s episode of the To Birth and Beyond Podcast, Anita gives us an incredibly thorough rundown for coaches and clinicians to learn how to teach clients and patients about pushing during labour and birth. Anita takes us through: What’s happening during labour? how will people know when they are reading to push? What does a effective, successful pushing in a vaginal birth look like? And so much more! This episode is filled with tips and techniques that you can pass along and give you some great things to think about when you are planning programs and treatments!
If you’re working with pregnant folks, or would like to be working with pregnant folks, this is the episode for you!
Because this is an audio recording of a video class, there are some moments where Jessie and Anita refer to things you can “see” as they are discussing parts of the pelvis, etc. Please look up the phrases we are using in order to discover corresponding images.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- For more details on Jessie's Prenatal Fitness Specialist Academy (pregnancy coaching certification course): http://programs.jessiemundell.com/prenatal-cert
Show Notes
0:55 - Jessie introduces the episode
2:52 - What is labour? Anita breaks down the phases for us
9:34 - Let’s talk about some common misconceptions people still have around pushing!
13:08 - Anita shares how she educates folks around pushing - and it’s not all about pelvic floor strength
17:01 - Does everyone experience that fetal ejection reflex?
28:19 - What is effective pushing like in these scenarios when the pregnant person and baby are tolerating labour well, and how do people know if they are pushing “successfully”?
34:30 - Let’s talk through a few different body positions people could be in for pushing (with a brief detour into the immediate re: delayed pushing and labouring down)
42:30 - Is there a sweet spot of pushing that is “best” for the pelvic floor?
44:47 - For those of us that are working with pregnant folks but won’t be on-site for the birth, what can we do to help prepare people for pushing in our training and treatment sessions?
47:30 - Jessie brings the episode to a close
In today’s episode of the To Birth and Beyond Podcast, Anita discusses the how and why of adapting exercise during pregnancy, emphasizing the need to move away from an all-or-nothing mindset. If you are preparing for birth, or know someone who is, this conversation could be vital to the way you prepare your mind and body for both the event of birth, and postpartum life.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study: bumptobirthmethod.com
- Episode 391: Myths About Prenatal Exercise
Show Notes
0:55 - Check out Anita’s self-study course: Bump to Birth Method
2:53 - What we are talking about today!
5:45 - Anita shares her own mindset shift with baby #2, and some life scenarios her clients have experienced in pregnancy
7:00 - On adjusting expectations in a smart and supportive way
8:18 - ALL MOVEMENT COUNTS
10:01 - Shift #1 - Consider moving exercise in-home from a gym or other outside location
10:56 - Shift #2 - Consider shortening workouts
11:04 - Shift #3 - Add movement breaks throughout your day
12:35 - Shift #4 - 5-10 minutes of movement to begin/end your day
13:30 - BONUS - Mobility exercises don’t drain your energy!
14:59 - Anita reflects on the episode
16:57 - Anita brings the episode to a close with a final reminder
Power Quotes:
- "All movement counts, not just intense workouts."
- "Exercise you actually like doing is important."
In today’s episode of the To Birth and Beyond Podcast, Anita and Jessie talk about what it really means to “prepare for birth”. We see this talked about so often, especially on social media - but what does that actually mean? How DO we prepare for birth, this huge event that is greatly so wildly out of our control, but that we can plan and prepare around. We are going to talk the physical preparation, as well as mental, emotional, and logistical preparations!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study: bumptobirthmethod.com
Show Notes
0:55 - Check out Anita’s self-study course: Bump to Birth Method
2:53 - What we are talking about today!
3:54 - Physical preparation for birth: building endurance and strength
9:36 - Physical preparation for birth: breath and pelvic floor prep
13:17 - Mental and emotional birth prep: learning and understanding the process of birth
18:19 - Mental and emotional birth prep: develop strong coping strategies
20:51 - Mental and emotional birth prep: building mental flexibility
24:10 - Logistical birth prep: birth preferences vs. birth plans
27:03 - Logistical birth prep: practical life management plan for during AND after birth
29:30 - Recap and wrap up!
In today’s episode of the To Birth and Beyond Podcast, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. Plus, we go over 4 tips to help you feel better in your body (and to share with others, so they can feel their best, too!)
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Get Jessie’s FREE, 7-day sample strength training plan (choose-your-own-adventure: pregnancy, postpartum, or perimenopause focus)
Show Notes
0:55 - Check out Jessie’s FREE, 7-day sample strength training plan
2:34 - Jessie introduces today’s episode
5:00 - Tip #1: Fitness and gym spaces are not going to be fat OR body positive
9:48 - Tip #2: Keep the focus on YOU
11:22 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen
14:20 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space
16:33 - Recap and wrap up!
In today’s episode of the To Birth and Beyond podcast, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school - including how to relax and techniques for breathing!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s live, online “Prepare Your Pelvic Floor for Birth” workshop - May 21, 2025
- Newly available since recording: How to effectively connect to your pelvic floor in pregnancy & to prepare for birth: anitalambert.click/guide-1
- Bump to Birth Method - self-paced course: bumptobirthmethod.com
- Episode 248: Preparing for an Unmedicated Birth - Katelyn’s Birth Story
- Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
Show Notes
0:55 - Check out Anita’s self-paced course: Bump to Birth Method
2:47 - Anita shares what today’s episode is all about!
4:10 - Where are your pelvic floor muscles?
5:36 - How your pelvic floor reacts to stress
7:43 - Symptom examples that may indicate that you have pelvic floor tension
8:12 - Let’s learn the flower bloom breath! (and when to use it)
10:58 - Where/when to practice the flower bloom breath
11:43 - Examples of using the floor bloom breath in birth
13:43 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…
14:49 - Episode wrap up
In today’s episode of the To Birth and Beyond podcast, Jessie interviews Rikki Cortese, a successful prenatal and postnatal fitness coach. Rikki shares her journey from seeking answers for her own postpartum recovery to building a thriving coaching business. The conversation covers the challenges of balancing motherhood with personal goals, the importance of community support, and the logistics and boundaries involved in an ideal coaching structure. If you are ready to build your dream fitness business, this is the conversation for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prenatal and Postnatal Fitness Specialist Academy (PFSA)
- Rikki Cortese on Instagram
- Rikki Cortese Website
Show Notes
0:55 - An introduction to today’s guest, as well as Jessie’s Prenatal and Postnatal Fitness Specialist Academy
3:35 - Rikki recalls her journey from the beginning baby stages of coaching
9:42 - Rikki divulges how she continues to do this work while raising three kids
11:34 - Rikki describes how she runs her group coaching program - tailored to her schedule
16:07 - Rikki shares a boundary she wishes she would have put in place earlier in her 7 years growing a group program
18:33 - Rikki thinks back to the hardest part of running fitness classes while having babies
21:06 - Rikki shares where she can be found on the internet, and what’s next!
22:44 - Jessie wraps up the episode
In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths surrounding prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth - self-study course: bumptobirthmethod.com
Show Notes
0:55 - Bump to Birth - a self-study course by Anita Lambert
2:47 - Jessie and Anita introduce today’s episode subject!
3:26 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy
7:50 - Myth #2: Avoid all core exercises during pregnancy
10:45 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels
16:08 - Myth #4: You can’t lie on your back after your first trimester
18:18 - Myth #5: Lifting weights is unsafe in pregnancy
22:22 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain
24:46 - Episode wrap up!
In today’s episode of the To Birth and Beyond podcast, Jessie and Anita discuss the significance of specialization in the health and fitness industry, particularly for those working with pregnant and postpartum clients. They share their personal journeys into niching, the fears they faced, and the benefits of narrowing their focus. If you are considering narrowing your business niche, you will walk away from this episode with actionable steps to identify your niche and explore opportunities in your field.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- From Empty Schedule to Expert Status - Jessie’s brand-new, 3-part training series
Show Notes
0:55 - Jessie introduces her brand-new, 3-part training series: From Empty Schedule to Expert Status!
2:33 - Anita and Jessie introduce today’s episode subject!
3:48 - Anita explains why she chose to specialize in perinatal populations
7:48 - Jessie details why she chose to niche down to perinatal populations
10:50 - Jessie and Anita share fears they had - and didn’t have - around niching down
14:31 - Anita and Jessie explain how getting super clear on the population you want to work with makes messaging and marketing so much easier/better
17:32 - Jessie and Anita detail how, when you niche down, you can build a strong referral network!
21:26 - Anita and Jessie describe how you are going to be able to charge premium rates for your services, programs, and offers as you become more defined in your expertise
24:42 - Jessie and Anita share one of the biggest lessons they’ve learned in business
25:00 - Anita and Jessie run down common fears with niching (including fears they had), and flip them on their heads
29:55 - Jessie and Anita share next steps for people who might be considering specializing
33:12 - Episode wrap up!
Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains? In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-paced online program from Anita Lambert: bumptobirthmethod.com
- Instagram: @holistichealthphysio
Show Notes
0:55 - Bump to Birth Method - self-paced online program from Anita Lambert
2:47 - Anita shares what today’s episode is all about
3:10 - Anita lists the different pregnancy pains that a birth ball can help relieve
4:13 - Anita explains why the term “birth ball” is a tad incorrect
5:41 - Anita explains how to choose the correct size of birth ball for your needs
7:18 - Anita runs through some irth ball positions and exercises for each
7:22 - Birth ball position #1: Sitting on the ball
9:39 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball
11:56 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball
15:05 - Birth ball position #4: Lunge
17:01 - Anita describes how long to do each of the exercises outlined in this episode
18:30 - It’s never too early to start using a birth ball!
19:17 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!
19:37 - Anita brings the episode to a close!
In today’s episode of the To Birth and Beyond podcast, Jessie and special guest Micheline Foss engage in conversation about menopause, particularly focusing on the emotional experiences associated with this transition, including rage. Micheline shares her journey into menopause education and emphasizes the need for women to be informed about their bodies and emotions during this phase. They discuss the importance of understanding hormonal changes, the impact on mental health, and the necessity of open communication about these feelings. Information is power - so make sure you give this a listen, whether you are approaching perimenopause, or are deep in the throes of menopause!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA)
- https://www.instagram.com/tobirthandbeyondpodcast
- FREE, Live Webinar (April 23rd) - Rage, Resilience & Relief: Managing the Emotional Rollercoaster of Menopause: https://aging-boldly-coaching.kit.com/1b7445fafe
- Aging Boldly with Micheline Website
- Aging Boldly with Micheline Instagram
- Aging Boldly with Michelin Facebook
Show Notes
0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!
3:06 - Jessie introduces today’s special guest - and topic!
4:16 - Micheline shares how she got into this work and why she feels that her role is impactful
12:13 - Jessie and Micheline discuss what feelings and experiences of rage people might feel in perimenopause, and some things people might like to learn about hormones and their bodies prior to perimenopause
24:13 - Micheline and Jessie talk through ideas of what could be considered “appropriate” anger responses, vs wild hormone-fueled rage as we navigate these hormonal changes
29:10 - Micheline details how to explain to the people in your lives what you are going through, when they are not going through the same experience
33:29 - Micheline explains how her negative self-talk coaching with middle schoolers has helped in her modeling approach to parenting
39:52 - Micheline shares about her upcoming FREE webinar to dig into this topic, further!
42:48 - Jessie brings the episode to a close!
In today’s episode of the To Birth and Beyond podcast, Jessie and Anita talk through the development of a pelvic floor symptoms flare up plan. This is key to think in advance about symptoms and sensations you could encounter, as well as how to move through those when they occur. It’s time to gain confidence and take control of your own health!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA)
- https://www.instagram.com/tobirthandbeyondpodcast
Show Notes
0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!
3:06 - Jessie introduces today’s special - and very important - topic!
4:42 3:39
4:42 - What we are talking about today!
7:29 - #1: Understand what your beliefs are regarding - what the stories are you believe to be true about - your pain, discomfort, etc.
15:45 - #2: Know what physical behaviors and movement actually help you to feel better in your body, and have your list handy to put into place
16:50 - #3: Consider what else you might need on a mental and emotional level to feel better in your body right now
17:51 - Wrap up-ish
18:18 - #4: Be realistic about symptoms, sensations, and pain
In today’s episode of the To Birth and Beyond podcast, Jessie talks with physiotherapist Susannah Stewart about menopause and its impact on sexual health. They explore the common sexual health side effects experienced during menopause, the role of hormones, and the importance of mental health in this transition. The discussion emphasizes the need for empowerment, safety, and education in addressing sexual health issues, as well as the significance of a collaborative approach to treatment.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA)
- https://www.instagram.com/susannah.pelvicphysio/
- https://www.instagram.com/glowintegrative/
- https://susannahstewart.ca
- https://www.glowintegrative.com/
Show Notes
0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!
3:06 - Jessie welcomes our special guest, and what we are talking about today (a HIGHLY requested topic)
3:50 - Susannah shares why she landed in this area in her work
6:11 - Susannah reveals what most common sexual health complaints she hears from clients in perimenopause and menopause
8:03 - Susannah describes what is happening in the body to affect vaginal tissues during the menopause transition
11:02 - Susannah explains further the common symptoms of clitoral atrophy and sarcopenia of the pelvic floor muscles
14:55 - Susannah details her stance that everyone going through perimenopause and menopause should be using vaginal estrogen, and how to obtain it
19:08 - Susannah describes how other hormone replacement therapies - can impact sexual health during these years
21:37 - Susannah recalls the variety of conversations that are brought to her in her practice
25:12 - Susannah shares some of the exercises she suggests as a service provider
33:58 - Susannah shares what we didn’t touch on that she needs the people to know
40:03 - Susannah shares how you can find and work with her!
40:55 - Jessie brings the episode to a close
In today’s episode, Anita talks about the power of creating a cozy and calm birth space. So, whether you are planning to become pregnant, you are pregnant, or you work with pregnant clients, this episode will give you insights into things you may never have thought about before - because we aren’t usually thinking about the atmosphere, and how it can affect laboring, itself! Let’s all plan for a cozy and calm birthing environment!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - a self-study course from Anita: bumptobirthmethod.com
Show Notes
0:55 - Bump to Birth Method - a self-study course from Anita
2:47 - An intro to today’s special replay episode!
6:00 - Anita shares what today’s episode is going to be all about!
6:48 - How Anita leads her clients through creating a cozy environment at home
9:49 - It could be helpful to write the information in today’s episode down! - Anita discusses her 1-page birthing template for her clients
11:01 - Sense #1: Sight (what could you visually do/see in your laboring space that could help your nervous system stay in relaxation?)
17:51 - Sense #2: Sound (what could you listen to that could help your body go into that rest and relaxation state?)
26:55 - Sense #3: Smell (incorporating scents for relaxation)
31:01 - Sense #4: Touch (what’s physically touching you, tools for the process, etc)
38:21 - IMPORTANT: Your Support Team
39:53 - Episode wrap up
In this episode of the To Birth and Beyond podcast, Jessie is here to BUST common myths surrounding C-sections, emphasizing the importance of understanding the realities of cesarean births. Jessie shares her personal experiences with C-sections and aims to empower listeners in their birth choices by debunking misconceptions and encouraging a positive outlook on C-section births.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE 7 Day Sample Strength Training Plan
Show Notes
0:55 - Jessie’s Free 7 Day Sample Strength Training Plan
2:33 - Jessie explains what we are talking about today!
4:47 - Myth #1: Your pelvic floor doesn’t need rehab after a C-section
7:00 - Myth #2: It’s harder, and a longer process, to return to exercise after C-section birth vs vaginal birth
9:03 - Myth #3: C-sections are the easy way out
11:33 - Myth #4: You’re likely to have a negative or traumatic birth experience with a C-section
13:36 - If you are planning for a birth, and your plan A is a vaginal birth, please be prepared…
15:12 - Episode round up and wrap up
In this episode of the To Birth and Beyond podcast, Anita discuss the significance of birth preparation in clinical practice, particularly for physiotherapists. She explores various aspects of birth prep, including understanding labor stages, relaxation strategies, informed decision-making, and the importance of partner involvement. The conversation emphasizes the need for physiotherapists to integrate birth prep into their sessions, providing clients with the tools and knowledge to navigate their birthing experience confidently. The episode also highlights resources available for further learning and mentorship opportunities for professionals in the field.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - online program: bumptobirthmethod.com
- Labour & Birth Prep for Clinical Practice - live online course, April 2025
- Click here if you are searching for Labour & Birth Prep for Clinical Practice Course after April 2025
- Email Anita - support@anitalambert.com - or DM Anita - @holistichealthphysio - to find out more about 1:1 mentorship coaching sessions
Show Notes
0:55 - Anita’s Bump to Birth Method - online program
2:48 - What we are talking about today!
4:36 - Anita’s experience with birth prep in her practice
5:35 - Birth Prep Inclusion #1: Understanding the stages of labour
6:19 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies
8:42 - Birth Prep Inclusion #3: Labour positions
10:36 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions
13:36 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)
15:09 - Birth Prep Inclusion #6: Birth partner involvement
15:36 - How does this all fit into clinical practice?
20:39 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course
22:49 - Episode wrap up
Power Quotes:
"Birth is a physical and emotional event."
"Relaxation strategies are key for labor."
"Self-advocacy is essential during birth."
"Informed decision-making empowers clients."
In today’s episode, Jessie and Anita talk about what to do regarding abdominal bulging in core exercise. What is it? Is it something that needs to be modified for? Is it a problem? Learn all that and more, today on the To Birth and Beyond Podcast.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE 7 Day Sample Strength Training Plan
Show Notes
0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan
2:41 - What we are talking about today!
3:13 - What is abdominal wall bulging?
4:21 - Is it bad? Is it something we need to stop from happening? What is the abdominal bulging telling us? We discuss considerations around it
10:25 - Factoring in symptoms
11:10 - Bulging might appear differently in folks with larger bellies, than those with less belly fat on them
13:45 - Episode wrap up
In this episode of the To Birth and Beyond podcast, Anita discusses the unique considerations for people who have trained as dancers as they prepare for birth, emphasizing the importance of understanding pelvic floor tension, hip mobility, and postural habits that can affect pregnancy and birth experiences. Anita shares practices and exercises to help alleviate any issues that may arise from dancer training, and listeners are encouraged to embrace their body awareness as dancers and to prepare mentally and physically for an empowered birth experience.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - Anita’s self-study course: bumptobirthmethod.com
Show Notes
0:55 - Enrol in Anita’s Bump to Birth Method self-study course!
2:47 - Anita introduces today’s podcast topic, and what makes her an expert in the matter
9:02 - Anita breaks down how dancer training could impact pregnancy and birth through developed pelvic floor tension
11:27 - Myth: the pelvic floor needs to be super strong going into pregnancy, because that is what pushes baby out
12:25 - Anita covers another way that dancer training could impact pregnancy through hip rotation and mobility
13:34 - Anita describes how dancer training could impact pregnancy through postural habits
Pelvic floor tension, hip mobility, postural habits
15:40 - Anita takes a closer look at the pelvic floor, and how to release and relax it
16:51 - Anita dives into how to increase hip mobility
18:06 - Anita shares some exercises to improve postural habits
20:48 - A couple additional tips from Anita to prepare for an empowered birth as a dancer
23:37 - A final piece on breathing
24:31 - Anita provides a recap of the episode and wraps it up!
In this episode of the To Birth and Beyond podcast, Jessie welcomes colleague, friend and special guest, Dr. Briana Botsford to the show. Together, they delve into the complexities of perimenopause, discussing the hormonal changes birthing people experience, the importance of strength training, and the mental health challenges that arise during this transitional phase. They emphasize the need for a multidisciplinary approach to health, advocating for self-advocacy and the importance of seeking proper medical guidance. The conversation highlights the significance of understanding one's body and the changes it undergoes, while also addressing the societal pressures and misconceptions surrounding menopause.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
- To Pregnancy and Beyond - apply today!
- Dr. Briana Botsford’s website
- Dr. Botsford’s Instagram
- https://www.flowyeg.ca/
- Menopause Chicks
- The Menopause Society
Show Notes
0:55 - Jessie’s got some BIG news about To Pregnancy and Beyond!
2:42 - Jessie introduces our special guest and what we will be talking about today
3:42 - Briana explains how the understanding of perimenopause has changed drastically in the last decade and helps us define it
6:54 - Briana details how long the perimenopause period can be / last, and what it entails
11:54 - Jessie shares about her journey with perimenopause symptoms and she and Briana discuss progesterone supplementation in the perimenopause journey
17:27 - Briana shares the North American Menopause Society as a resource
18:00 - Briana describes what else is happening, hormonally, in perimenopause
19:24 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
22:06 - Briana highlights the metabolism side of estrogen - and why challenging strength training is important
27:06 - Briana shares what additional symptoms she is seeing in her practice
33:00 - Jessie and Brianna discuss the need to advocate for ourselves and take care of ourselves
35:55 - Briana shares her recommendation for people who THINK they are going through perimenopause, but aren’t sure of their next best move
40:52 - Briana shares her final words on-topic, and where you can find her online!
POWER QUOTES:
- "Advocating for yourself is essential."
- "The body was built to adapt."
- "You can reset and come to a new normal."
- "We need to talk about what's happening to us."
- "There's a lot of misinformation out there."
In this episode of the To Birth and Beyond podcast, Anita Lambert discusses the critical phase of labour known as transition. She provides insights into the stages of labour, the physical and emotional responses during transition, and strategies for preparation and support. The episode emphasizes the importance of communication with birthing partners and understanding the body's responses to enhance the birthing experience. Today’s episode is a quickie - but important if you are pregnant - or planning to be!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
- Bump to Birth Method - self-study course: bumptobirthmethod.com
- Episode 252: Emily’s Calm and Controlled Car Birth Story
Show Notes
0:55 - Check out Anita’s Bump to Birth Method - a self-study course!
2:47 - Anita introduces us to what we are talking about today!
3:55 - Anita lists and defines the stages of labour
5:14 - Anita defines “Active Labour” and where “Transition” comes in during that time
6:45 - Anita describes what happens during transition
9:27 - Anita shares a strategy for preparing for the possibility to change your mind regarding pain medication during birth
10:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
13:32 - Anita introduces some action items to help birthing people and their partners prepare for the transition into labour ahead of time
14:29 - Action Item #1: Discuss your fears together
15:19 - Action Item #2: Learn about the stages of labour and what your body might be doing/how you might be feeling at each stage
17:14 - Action Item #3: Learn relaxation/grounding/coping strategies for labour and pushing
18:51 - Action Item #4: Learn supportive language and actions with your birthing supporters
20:52 - Anita recaps the action items to prepare for the transition stage of birth, and brings the episode to a close
In this episode of the To Birth and Beyond podcast, hosts Jessie Mundell and Anita Lambert discuss the common fears surrounding pelvic floor health, particularly in the context of motherhood. They explore the fear cycle that can develop from experiencing pelvic floor symptoms such as incontinence and pelvic pain, and how this anxiety can lead to avoidance of activities and further deconditioning. The conversation emphasizes the importance of understanding symptoms as information rather than a sign of weakness, and offers practical strategies for breaking the cycle of fear and managing symptoms effectively.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
- Sign up for Jessie’s upcoming FREE Power Hour Workout
- Episode 267: Build a Pelvic Floor Symptoms Flare-Up Plan
Show Notes
0:55 - Jessie’s brand new upcoming Power Hour Workout
2:35 - Introduction today’s topic - and how it comes up for our clients
5:19 - Jessie and Anita talk through the fear cycle people may find themselves in - and what’s going on in your body when this happens (using examples of leaking during deadlifts and running/high impact)
12:56 - Anita and Jessie dive into common fear scenarios around daily life activities and prolapse exacerbation
17:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
20:31 - Jessie and Anita share how we can start to break this cycle of fear!
27:21 - Anita and Jessie talk all about building your support system that calms your fears
31:02 - Key takeaways and episode wrap up
_ _ _ _
POWER QUOTES:
- "We need to address the root cause of symptoms."
- "It's common to feel anxious about exercise."
- "Your partner does not want this to be painful."
- "You don't have to just deal with symptoms."
- "Stress can exacerbate pelvic floor symptoms."
In today’s episode, Jessie waxes poetic about why muscle mass matters - particularly in perimenopause and beyond. She emphasizes the importance of strength training for women, outlining strategies to maintain and build muscle mass as they age, while providing practical tips and insights for incorporating it into their daily routines.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- https://thisisneeded.com/ - 20% off your first order with code: BIRTHANDBEYOND
- Sign up for Jessie’s upcoming FREE Power Hour Workout
- Episode 369: 5 Things to Include in Your Perimenopause Exercise Routine
- https://jessiemundell.com/contact/
Show Notes
0:55 - Jessie’s brand new upcoming Power Hour Workout
2:35 - Jessie introduces today’s topic
4:22 - The most important thing to know as we dig into this subject!
5:27 - We hope you think about this in 2 ways…
7:27 - Jessie addresses why we want muscle mass!
10:06 - Additional incredible benefits of strength training at any time - but especially in perimenopause and beyond
11:04 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
13:47 - Why Jessie wants you to build a solid foundation of strength NOW
16:09 - Jessie addresses the concern around “bulking up” with strength training
20:05 - Starting to think forward with your strength training
21:36 - New to strength training? CONGRATULATIONS AND WELCOME! Here’s where to start…
27:14 - A recommendation from Jessie re: guidance in strength training
27:56 - Key takeaways from this episode
29:17 - Episode wrap up
In today’s episode, Anita sits down with guest Brooke Holloway, who shares her personal journey through pregnancy, birth preparation, and postpartum recovery. Brooke discusses her planned pregnancy, the emotional ups and downs she faced, her experiences with healthcare providers, and the resources she utilized to prepare for childbirth (including Anita’s Bump to Birth course). The conversation highlights the importance of understanding the birthing process, the role of pelvic floor health, and the realities of navigating an unplanned induction and C-section.
One of the most requested types of episodes here on the podcast is the sharing of birth stories, as it helps our clients prep for birth, and we are excited to bring more of those to you throughout out tenure!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - self-study: bumptobirthmethod.com
- Episode 248: Preparing for an Unmedicated Birth - Katelyn’s Birth Story
- Episode 252: Emily’s Calm and Controlled Car Birth Story
- Episode 278: From Bump to Birth Method to Recovery - Rachel’s Birth Story
- Episode 285: Alana’s Birth Story
Show Notes
0:59 - Anita’s self-paced Bump to Birth program
2:47 - Anita introduces special guest Brooke Holloway
4:32 - Brooke shares how she felt physically, mentally, and emotionally in pregnancy
9:06 - Brooke explains how she chose her care providers
11:44 - Brooke shares some steps she took in pregnancy to prepare for birth (from professionals to Bump to Birth to exercise)?
19:15 - Brooke recounts her birth experience, including how her preparation helped her during this experience (an induction that, after reflection, she wishes she wouldn’t have agreed to so quickly)
28:15 - Brooke talks about her partner and birthing position support and what she wishes she would have done differently in that area
34:00 - Brooke shares how she felt about making her decision to have a C-section, and what that experience was like
42:27 - Brooke talks us through her postpartum recovery - the part she felt she had the most control over
44:22 - Anita wraps up the episode as she asks Brooke how she felt her birth experience was, overall
In today’s episode, Jessie and Anita discuss the often-overlooked topic of core recovery after birth. They explore the physical and emotional challenges new mothers face, including societal pressures to 'bounce back' to pre-pregnancy bodies. The conversation emphasizes the importance of understanding the changes that occur during pregnancy and postpartum, and the need for a supportive recovery process. Listeners are encouraged to seek professional guidance and to approach their recovery with patience and grace.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - self-study
Show Notes
0:59 - Anita’s self-paced Bump to Birth program
2:24 - What we are talking about, today!
5:42 - What really happens to your core during pregnancy?
8:05 - Jessie shares what her first time parents are focused on vs. the parents with subsequent births
9:18 - We touch on the “bounce back after baby” culture/idea - and turning your focus to what you WANT for yourself
12:42 - We share key steps for core recovery from a pelvic health physiotherapist and physical trainer
18:58 - Life and workouts are going to look different for a significant period of time…and that’s OK
19:48 - We review today’s key takeaways
20:33 - Episode wrap up!
In today’s episode, Jessie and Anita discuss the unique considerations for exercising while pregnant with multiples. They explore the challenges faced in each trimester, emphasizing the importance of individualized exercise plans, managing fatigue, and additional considerations. The conversation highlights the physical and emotional aspects of pregnancy, offering insights into how to maintain fitness and well-being throughout the journey of carrying twins or more.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE 7 Day Sample Strength Training Plan
Show Notes
0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan
2:33 - What we are talking about, today!
5:06 - What might be happening, and considerations for, exercise during the FIRST trimester
7:47 - Initial exercise guidelines we might be thinking about in the first trimester
13:07 - What might be happening, and considerations for, exercise during the SECOND trimester
15:53 - Initial exercise guidelines for the second trimester
18:38 - What might be happening, and considerations for, exercise during the THIRD trimester
22:31 - Final tips and episode wrap up!
In today’s episode, Jessie and Anita talk fitness marketing near year’s end, what it gets wrong, and how you can choose to approach the new year, free of dubious expectations!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - Anita introduces today’s replay episode
1:48 - What we are talking about, today!
2:53 - Does the end-of-year marketing impact us at all? (yes and no)
5:15 - The fitness industry messaging at this time of year, and reliance on motivation
10:01 - Anita walks us through her month-by-month review at the end of the year and her fresh look at goals
16:50 - We share our 2024 goals and things we are looking forward to
22:21 - Wrap up
In today’s episode, Jessie takes us through 3 key mindset shifts to take into 2025 so we can build businesses that feel aligned, sustainable, and make us money. She also shares how her Coach Collective program can assist you in feeling more efficient, grounded and secure in your business!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Coach Collective 2025 Cohort Application
Show Notes
0:55 - Jessie introduces us to today’s episode!
2:27 - Jessie briefly looks back on 12 years in business for herself
3:16 - Congratulations to YOU on all you’ve accomplished in 2024!
4:28 - The current landscape of business, and how we need to adjust to the times as entrepreneurs
10:11 - Key mindset shift #1 for 2025: Time constraints can be our super power
12:58 - Key mindset shift #2 for 2025: Your business success is not going to require your perfection
15:00 - Key mindset shift #3 for 2025: Community over competition
17:07 - Quick recap of the 3 key mindset shifts to make in 2025
17:37 - How Jessie’s Coach Collective program can assist you in these key mindset shifts - and much, much more!
19:10 - Episode wrap up
In today’s replay of Episode 307 (one of the most popular prenatal episodes of 2023), Anita gives advice on how to prepare for birth (including preparing the pelvic floor) in seven steps to be as fully mentally and physically prepared for birth as possible, and prepared ahead for postpartum recovery.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self study: bumptobirthmethod.com
- Episode 252: Emily’s Calm and Controlled Car Birth Story
- Episode 248: Preparing for an Unmedicated Birth: Katelyn’s Birth Story
Show Notes
0:55 - Check out Anita’s Bump to Birth Method self study!
2:48 - Introduction to today’s replay episode
3:20 - What we are talking about today, and the importance of the subject matter
6:54 - Anita’s experience with preparation in her own first pregnancy
8:28 - Introduction to the steps
8:52 - Step #1: Understand how your body changes in pregnancy and learn helpful postures to support these changes, plus how to best connect to your pelvic floor and core so you can feel supported through birth
11:45 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.
13:17 - Step #3: Understand how to address your fears and concerns about birth, being actively involved in the process of birth, and how to make informed decisions during labor so you can be mentally prepared for birth.
16:02 - Step #4: Learn about the stages of labor, grounding and relaxation strategies for medicated and unmedicated births, and practices so you go into birth feeling prepared.
17:45 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)
18:42 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.
21:33 - Step #6: Understand strategies for how your partner can best support you so you both feel more confident about labor and pushing before your birth day arrives.
23:05 - Step #7: Understand how to prepare for your recovery ahead of birth, plus strategies to help reconnect to your core and pelvic floor in that first 6 weeks post birth.
25:47 - Bump to Birth and episode wrap up
In today’s episode, Jessie welcomes friend (and returning guest), Aimée Suen back to the podcast! They explore Amy's journey through pregnancy, postpartum recovery, and her experiences with fitness and body image. She discusses the intensity of her conception AND birth experiences, the unexpected difficulties she faced postpartum, including a birth injury, and the importance of community and support during this transformative time. Throughout, she shares how Jessie and Jessie’s work have supported her through her pregnancy and birthing experience - and beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Apply for Online Custom Coaching with Jessie Mundell
Show Notes
0:55 - Jessie has a few custom fitness coaching spots available!
2:55 - Jessie introduces her friend (and returning guest) Aimée Suen, and what she’s been invited back on the pod to talk about!
5:30 - Aimée talks with us about the rollercoaster period of her life when she was planning - and then trying - to get pregnant
13:45 - Aimée describes her early pregnancy experience - and her conscious slow down in this time
16:30 - Aimée explains how her pregnancy may have been the most body positive experience of her life
19:20 - Aimée shares how her previous body image work affected her in pregnancy
23:52 - Aimée details her 3-day-long labor
30:04 - Aimée shares her postpartum experience - why she is still processing that grief the most, and what helped her through it
34:09 - Aimée takes us through the journey of her birthing tailbone injury, how it is 15 months postpartum - and thinking of movement beyond this injury
45:09 - Jessie asks Aimée how she feels in her body, now
48:29 - Aimée shares where she is at with body image “stuff” now, postpartum - and what she wishes for all birthing people who are hiding their bodies
55:36 - Episode wrap up
In today’s episode, Jessie and Anita are diving into exercise in perimenopause. We get it, perimenopause is everywhere right now - it’s all the rage! And we are so excited - not just because we are in that age range of the target audience - but because this is not something that has been talked about before, and not only are we discussing it, but we are swiftly moving to better available care for people in perimenopause and beyond (finally/thankfully). Listen for 5 things to consider for your perimenopause exercise routine (and exercise examples)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - An intro to what we are talking about today!
2:54 - An overview of perimenopause
3:49 - Anita and Jessie describe some changes/symptoms they have noticed in their bodies, and list some common symptoms of perimenopause
7:18 - Let’s talk exercise!
8:06 - #1: Pure strength training
11:10 - #2: Hypertrophy training (time to build some muscle mass)
12:00 - #3: Power and impact exercises
15:10 - #4: Conditioning (higher intensity bouts of cardio)
17:14 - #5: Leisurely or moderate-intensity cardio
17:50 - Episode wrap up
In today’s episode, Jessie and Anita are diving into prenatal strength training! Why to consider including strength training in your pregnancy, how to strength train in pregnancy, and how we - as practitioners and mums - feel about strength training in pregnancy (for benefits in postpartum recovery - and beyond)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Birth and Beyond Episode 156: Squatting in Pregnancy and Postpartum
- Anita’s Bump to Birth self-study course (includes mobility and strength circuits): bumptobirthmethod.com
- Jessie’s To Pregnancy and Beyond course (specific to progressive strength training through pregnancy): jessiemundell.com/to-pregnancy-beyond-ggg
Show Notes
0:55 - Anita’s Bump to Birth self-study course
2:47 - What we are talking about today!
3:41 - Why do we feel that prenatal strength training is very beneficial in pregnancy?
6:53 - Core and pelvic floor connection when it comes to strength training in pregnancy
10:55 - Regarding upper body strength training in pregnancy
13:00 - On lower body strength training in pregnancy
14:02 - Preparing for postpartum day-to-day with strength training - and some resources as we wrap up
In today’s episode, Anita is here to give us a little pep talk! It will cover pregnancy, postpartum, and pelvic health, from the perspective of: YOU know your body best, trust YOUR instincts. Though she will be talking to birthing people today - this pep talk can be used for any time in your life!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- TBAB Episode 281: Informed Decision-Making During Birth with Mandy Irby
- Anita’s Bump to Birth self-study course: bumptobirthmethod.com
- Anita’s FREE Prenatal Pelvic Floor Guide: anitalambert.click/guide-1
- Jessie’s Core and Floor Restore course: programs.jessiemundell.com/core-floor-restore-series
Show Notes
0:55 - Anita introduces today’s episode, as well as some postpartum expectations and advice for advocating for yourself
6:28 - Anita defines and discusses “informed decision-making,” as well as the BRAIN framework that she has used and recommends to folks
10:01 - If you aren’t getting clear answers, don’t hesitate to ask for more information
13:29 - On planning ahead to bring someone to your appointment who can be an advocate for you - or just a buddy!
14:30 - What to do if you aren’t feeling supported like you need
16:08 - Episode wrap up
In today’s episode, Jessie talks with a few colleagues who have gone through her Coach Collective Online Program about what the Collective has done for them to build, grow, and/or stabilize their online or hybrid businesses (and lives)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Find out more, and apply to Jessie’s Coach Collective by November 15
Show Notes
0:55 - Jessie shares what we are talking about today - and shares that Coach Collective is open for applications right now!
2:30 - Amisha Lindsey, Pre and Postnatal Fitness Coach
4:59 - Ariel Montgomery, Strength and Conditioning Coach
6:26 - Chelsey Van Genne, Pregnancy and Postpartum Fitness Coach
7:05 - Hannah Etlin-Stein, Massage Therapist, Pre and Postnatal Fitness Specialist, Birth Worker
8:15 - Jen Abbott, Pre and Postnatal Fitness Coach
9:11 – Jessica Lacoursiere, Postnatal Strength Coach
12:20 - Kimberly Smith, Perinatal Fitness and Weight-Inclusive Movement Coach
13:30 - Martine Chiasson, Kineseologist and Pre and Postnatal Fitness Specialist
14:37 - Rhonda Chamberlain, Physiotherapist and Postpartum Fitness Coach
In today’s replay of the To Birth and Beyond podcast, we are taking it waaaaaaaay back to episode 195, where Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
1:02 - What we are talking about today!
1:59 - Recovery Tip #1: Getting in and out of bed
8:38 - Recover Tip #2: Coughing and sneezing
13:38 - Recovery Tip #3: Lifting the car seat
18:00 - Recovery Tip #4: Baby wearing
21:40 - Recovery Tip #5: Chest feeding
23:14 - Recovery Tip #6: Walking
30:20 - Recovery Tip #7: Relaxation posture
In today’s episode, Jessie welcomes her friend and colleague, Amisha Lindsey, to talk about her inspiring story of the work she’s done - particularly in the last year - to build her fitness coaching business and change her life. Can you believe that, just a year ago, Amisha was working as a teacher full-time while raising a family, nurturing her marriage, AND building her business on the side? In this episode, she shares that, with the help of The Coach Collective, she has reached milestones that she wouldn’t expect to have reached in 4 years (let alone 1), and so much more.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- GET ON THE WAITLIST - Jessie’s 6-month business mentorship program: The Coach Collective
- https://amishalindsey.com/
Show Notes
0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!
3:07 - Jessie introduces today’s special guest: Amisha Lindsey
3:54 - How Amisha and Jessie found one another
5:27 - Amisha shares where she was in her fitness coaching business, and what thoughts went through her head as she found, and considered working with, Jessie
11:58 - Amisha details the specific goals she had for herself to reach by spring 2024 regarding her working life, and how Coach Collective factored into meeting those goals
19:40 - On the clarity and alignment of values between practitioner and client
22:28 - Amisha recalls what she has done in her business over the last year, and how she’s been growing it
24:21 - Amisha shares how the work and experience inside of The Coach Collective have felt like to her
28:40 - Amisha shares her message for folks who are thinking of joining the 2025 cohort, but might be on the fence or nervous
30:32 - Episode wrap up
In today’s episode, Anita and Jessie are busting some myths, specifically around postpartum fitness, and including around the core and pelvic floor. We find people get overwhelmed with the amount of information that is out there - so we are wading through the BS for you in order to help you move forward on your own postpartum fitness path (and/or, share with your loved ones who might be)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- GET ON THE WAITLIST - Jessie’s 6-month business mentorship program: The Coach Collective
Show Notes
0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!
3:05 - Anita and Jessie introduce today’s podcast topic
4:13 - Myth #1: You have to spend an hour exercising, or it’s not worth it
7:37 - Myth #2: You have to wait 6 weeks to do any form of exercise
10:37 - Myth #3: The greenlight from your care provider means you are ready to return to high impact exercises (like running, jumping, etc)
12:54 - Myth #4: While experiencing pain or pelvic floor heaviness, stop all exercise - it will always make it worse
15:23 - Myth #5: Kegels are the only pelvic floor exercise
17:34 - Myth #6: If you have diastasis recti, you shouldn’t exercise (especially postpartum)
19:58 - Episode close
In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s mini core and pelvic floor coaching course: How to Coach the Pregnant and Postpartum Core and Pelvic Floor
Show Notes
0:55 - 48-hour deal on Jessie’s mini core and pelvic floor coaching course!
2:22 - Jessie introduces today’s topic, and Anita defines a c-section shelf
3:35 - Jessie describes her experience with the c-section shelf
4:20 - Is something wrong with your core and pelvic floor if you have a c-section shelf?
6:17 - Is the shelf more pronounced if someone has had multiple c-sections?
7:54 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf?
9:39 - Episode wrap up
In today’s episode, Jessie invites special guest, friend, and colleague Lauren Smiley to the show!
We chat about her experience with fitness coaching for clients in pregnancy, postpartum, and pelvic health clients, and the unique and impactful way she goes about her coaching in a body neutral, fat-positive, and anti-diet culture way (while living a full life that includes homeschooling 3 children!).
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!
- Lauren Smiley (Pre/postnatal personal trainer) (@thestrongmamatribe)
- www.laurensmileyfitness.com
Show Notes
0:55 - Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!
2:15 - Jessie introduces today’s special guest: Lauren Smiley!
2:56 - Lauren shares what she does professionally, and how her work fits in with her life
8:20 - Lauren details how she started integrating pregnancy and postpartum education and modalities into her coaching practice
14:09 - On the importance of simplifying education for resourcing and impact (which is what Jessie does inside PFSA)
15:26 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
18:07 - Lauren shares how she builds her business while homeschooling 3 kids
21:37 - Lauren details what coaching does for her on a personal level, and why it’s important for her to continue to work on her business, even with so much going on in her world
25:28 - Lauren shares how she’s brought her own values into her coaching
29:35 - If you are on the fence about joining PFSA, Lauren has something to say to you!
30:50 - Where we can find Lauren online, and episode wrap up!
Today’s bonus episode is the audio of Jessie’s recent Beyond the Kegel - core and pelvic floor coaching workshop! In this workshop, Jessie is speaking to fitness and health professionals, but the information can be used by those who are thinking of making a career change, considering pregnancy, and/or are passionate about supporting someone through pregnancy or postpartum. Stick around as Jessie shares additional information about her Prenatal and Postnatal Fitness Specialist Academy (PFSA), and how it can enrich your life and business!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!
Show Notes
0:55 - Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!
3:01 - Jessie introduces today’s Beyond the Kegel workshop, and how we will be tackling today’s subject!
7:24 - Jessie introduces herself to those who may be new to the podcast and community
10:52 - Jessie gives a little core and pelvic floor 101 (the Core 4)
15:17 - Core and pelvic floor training for pregnancy
18:33 - Diastasis recti - what it is, and it’s time to calm fears around it
20:49 - Core and pelvic floor training for postpartum
28:58 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
31:38 - On the significance of customization in pregnancy and postpartum training
34:29 - Your opportunity for significant impact is so great in working with pregnant and postpartum populations
35:30 - Jessie shares a bit more about her PFSA certification - and who it’s for!
39:10 - Jessie breaks down what you will see inside of the comprehensive PFSA education course (and how everything you are wondering is likely in this course)
46:04 - Jessie shares about the expert guest lecturers from multiple fields you will hear from in PFSA for a well-rounded education
51:41 - Jessie goes over the SALE on PFSA, payment plans, and bonuses
56:05 - Episode wrap up
In today’s replay of episode 314, Anita welcomes special guest, Samantha Garcia Gagnon, who will be chatting all about the role of a birth doula and postpartum doula. Since having her own kids, Anita uses and shares doula information in combination with physiotherapy expertise in her physical practice and Bump to Birth Method, while encouraging folks to have the support of a doula as part of their birth prep (and recovery) team.
Samantha Garcia Gagnon is a birth worker, specialized as a home birth doula and childbirth educator. “I am here to help un-complicate it all for you. With my experience both as a parent myself and as a doula in our community, I bring to your pregnancy and birth the knowledge and understanding to help you experience a deeply connected physiologic birth at home. This journey isn't just about birthing a baby, but also about birthing new parents.”
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
- Bump to Birth Method - self-study
- Bellies Community Space
- Bellies inc. (Use code ANITA to receive 10% off )
- Bellies Inc Instagram
- Samantha’s doula and birth educator website: https://www.samanthagagnon.com/
Show Notes
0:55 - Bump to Birth Method, self-study, is open for enrolment!
2:48 - Anita introduces today’s podcast replay
3:56 - Anita welcomes special guest: Samantha Garcia Gagnon!
6:24 - What is the role of a birth doula (and the difference between a midwife and doula)?
10:04 - On the doula’s role to bring a partner into the birthing process, not replace the partner in the process.
13:04 - Birth as a hands-on or hands-off process with a doula
15:14 - Benefits of hiring a doula
19:16 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
21:56 - Informed decision-making, advocating for practices, and evidence-based care: how a doula can help
30:19 - Some tips around the informed choice discussion
32:36 - How to choose a doula
38:33 - The role of a postpartum doula, and why to have one!
42:25 - On postpartum healing from a community-centered doula - and why Samantha operates her business in that way
47:42 - How to build the foundation to feel well getting back to movement, postpartum
50:00 - Episode wrap up (and how to find Samantha online)!
In today’s episode, Jessie sits down with Registered Dietician Megan Wallace to talk anti-diet culture nutrition and eating in pregnancy. Eating for pregnancy can be difficult enough with all of the changes to our bodies and lives that come with pregnancy - add on top of it the pervasive layers of body image issues, poor relationship to eating, disordered eating behaviors, and more. How can we eat in pregnancy to take care of ourselves and the fetus we are growing? How can we not get caught up in so many nutritional rules or go down a dangerous path back to disordered eating habits during pregnancy? Listen in - because today’s episode has all of that AND more (including tips for advocating for yourself in any sized body)!
This is a portion of a larger interview that can be found inside Jessie’s Prenatal Fitness Specialist Academy program.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Sign up for Jessie’s LIVE Beyond the Kegel webinar
- www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
- Megan Wallace, of Sprout Nutrition: https://www.sproutnutrition.ca/
- Find Megan on Instagram!
Show Notes
0:57 - Sign up for Jessie’s upcoming LIVE Beyond the Kegel webinar!
2:53 - Jessie introduces today’s special guest and topic
5:42 - Megan gives us a high-level overview on what folks need to feed themselves well in pregnancy, and why nutrition demands change while pregnant
10:29 - The pressures on pregnant folks to “do nutrition” in specific ways, and follow weight gain guidelines in pregnancy - and how it leads to overwhelm for many (it’s not just you!)
13:05 - Megan talks necessary nutrients for pregnancy!
17:32 - Folic acid vs Folate supplementation (and being aware of baseless claims on the internet)
19:34 - What are Megan’s hard NOs for pregnancy nutrition? (and the nuance of it all)
25:13 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
27:56 - On diet culture and anti-fatness in pregnancy
29:34 - Megan shares how diet culture and anti-fatness comes up in her practice with pregnant folks
35:31 - Megan shares how she works with people in larger/fat bodies whose providers are putting pressure on them to not gain “so much” (pssst - it’s no different from how she works with everyone else - give it a listen for advice on advocating for your needs as well!)
40:05 - On empowering folks to advocate for their needs, honest conversations with clients, and episode wrap up
In today’s replay of episode 243, Anita talks with Kristin Brown about everything from prenatal vitamins, to protein, vitamin D, and meal trains - all in support of YOU in pregnancy and postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - self study course
- www.thisisneeded.com - for 20% off your first order, use code: BIRTHANDBEYOND
Show Notes
0:57 - Anita’s Bump to Birth Method - self study
2:53 - Introduction to our special guest: Kristin Brown!
3:52 - What does it look like working with a dietician in pregnancy?
5:55 - What should someone look for in a prenatal vitamin, and when should they start taking them?
11:30 - Why would a prenatal vitamin contribute to nausea?
14:10 - Any recommendations re: iron?
16:18 - What are some myths around food in pregnancy?
20:03 - How can people get some of these nutrients in other ways - if they don’t eat eggs or fish?
25:10 - Tips so everything doesn’t go out the window in postpartum
27:37 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)
30:17 - Nutrients we haven’t covered that are important in pregnancy and postpartum
32:58 - Vitamin D guidelines for birthing parents and babies
35:47 - Why focus on magnesium?
39:24 - What on the nutritional side could help people manage nausea?
43:40 - What does Kristin suggest re: protein powders?
47:32 - What are some of Kristin’s favorite tips and recipes to think ahead, for those who are pregnant?
52:32 - Kristin shares from her birth experience to help others birthing twins
56:35 - How can people work with Kristin?
In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Creatine Supplement from Legion - use code: JESSIEMLEGION
Show Notes
0:55 - Jessie promotes her favorite creatine supplement: Legion!
3:36 - Anita explains what we are covering on the podcast today!
4:39 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital
5:33 - Anita shares the story of a recent client experience with possible infection
7:35 - Jessie recalls her cesarean scar infection story - and how partners can help
13:01 - Jessie shares what she used to keep her scar/infection clean and dry
14:28 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization
15:57 - Jessie shares what the most shocking thing was for her after the first c-section
16:45 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for
17:17 - Additional scar recovery tactics and tools starting at 6-weeks postpartum
20:21 - Jessie and Anita share what techniques they use for scar massage
24:13 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal
25:28 - Episode wrap up
In today’s episode, Jessie and Anita are answering a very specific question from a client of Jessie’s that came in recently, regarding how to reduce prolapse symptoms when you don’t have much downtime. Anita and Jessie will share their top 5 suggestions that can be implemented immediately, can take you 5 minutes or less, and will hopefully have a big impact on the reduction of those prolapse symptoms.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Creatine Supplement from Legion - use code: JESSIEMLEGION
Show Notes
0:55 - Jessie promotes her favorite creatine supplement: Legion!
3:36 - Jessie explains what we are covering on the podcast today!
4:51 - Tip #1: Give yourself a pep talk (listen - we elaborate )
7:54 - Tip #2: Take a few s l o w , deep breaths
11:55 - Tip #3: Physically shake your body out
13:00 - Tip #4: Do a couple of mobility or strength-focused exercises (with examples)
13:40 - Tip #5: If you can get your hips elevated for a few minutes, do it! (with examples)
15:22 - Episode review and wrap up!
In today’s episode, Jessie talks with Elsa Isaac, personal wardrobe stylist for ambitious women, all about styling our changing bodies! We discuss everything from Elsa’s journey into wardrobe styling, her methodology to take the guesswork out of styling, and how to style for an ever-changing body (immediate postpartum and beyond). Elsa even shares what has changed in her personal style as a postpartum person in her 40s! So, strap in for today’s episode - you are in for a treat!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/
- Elsa’s FREE Body Shape Calculator
- Get Styled Podcast with Elsa Isaac
- https://elsaisaac.com/
- https://www.instagram.com/elsaisaac/
Show Notes
0:55 - To Pregnancy and Beyond is open for enrolment!
2:52 - Jessie introduces today’s special guest, Elsa Isaac!
4:17 - Elsa tells the story of her accidental journey into becoming a stylist
8:30 - Elsa shares what made her shift from celebrity styling, to styling for ambitious women
13:05 - For the postpartum people who are listening right now, thinking “the clothes don’t feel good on my body” - where do they even start? (Elsa details the methodology she uses to take the wild guesswork out of styling)
18:58 - Jessie and Elsa discuss the surprising dramatic shifts and changes that happen postpartum, and how moving forward with curiosity and fun can help in these self-discovery situations
21:16 - How do we handle body and style as our bodies continually change throughout our lives?
26:01 - On the all-or-nothing approach of: I will update my wardrobe when I lose weight…
28:32 - What has changed in Elsa’s own personal style as a postpartum person in her 40s? (and Elsa shares about approaching style as play)
34:03 - How can people work with Elsa, and where can they find her online?
35:15 - Episode wrap up
In today’s episode, Jessie talks with Jenna - dance teacher, personal trainer, and previous participant of To Pregnancy and Beyond - about her experience rebuilding her strength, postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/
Show Notes
0:55 - To Pregnancy and Beyond is open for enrolment!
2:56 - Jessie introduces us to what we are talking about - and with whom - today!
3:39 - Jenna introduces herself
5:00 - On feeling pushed into the deep end with pregnancy
6:15 - What was the conversation in Jenna’s mind around whether this pregnancy was right for her? And how was the first trimester?
8:54 - What was Jenna’s physical experience like from her 2nd trimester through the end of pregnancy?
10:53 - Why did Jenna choose To Pregnancy and Beyond?
12:45 - What was Jenna’s experience like exercising throughout the whole pregnancy?
18:02 - On being wary of mom groups - and where we’ve found community
24:37 - Gratitude for one another, for TPAB, and wrap up!
In today’s replay of Episode 281, Anita invites special guest Mandy Irby on to talk all about informed consent when it comes to birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth course - now available as a self-study program!
- Mandy on Instagram
- www.mandyirby.com
Show Notes
0:55 - Bump to Birth Method - self study
2:47 - Anita introduces this special replay of the podcast!
4:09 - Anita introduces special guest, Mandy Irby
5:38 - What IS informed decision-making?
7:19 - When it comes to informed consent, does birth, itself, make that any different than if you are in any other event? Discussing how to give informed consent in different medical procedures
15:37 - Benefits, risks, alternatives: Are those typically given to patients? What is Mandy’s experience? Strategizing consent in different scenarios
31:02 - When Mandy was going through her education to be an L&D nurse, was she taught about the pelvic floor and informed consent? And the shift towards trauma-informed care
35:20 - How does Mandy educate nurses on providing information to the patient ahead of time so they are able to make that informed decision?
44:00 - Can someone stay at a birth center without having a cervical exam?
50:50 - As an L&D nurse, what would be some other examples or interventions where Mandy finds that happens?
57:14 - What would be one thing Mandy would share with someone who is expecting?
58:30 - How can listeners find Mandy?
In today’s episode, Jessie and Anita talk about what to expect post-vaginal birth when it comes to your vulva. As people with vulvas, we have been conditioned to understand what a “good” vulva or vagina looks like, and things may seem a different - visually and in how it feels - post-vaginal birth. Today’s topic is brought to you by a recent conversation Jessie had with a friend and fellow fitness professional, and is a topic that comes up in Anita’s work daily.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth course - now available as a self-study program!
Show Notes
0:55 - Anita’s Bump to Birth course promo
2:49 - Jessie and Anita introduce the topic, and how (and how often) the conversation comes up in their personal and professional lives
5:23 - Anita discusses what to do if you are concerned about something regarding your vulva
7:51 - Anita shares what could feel - or be physically - different in their vulvas after birth
15:04 - Will my vulva look different 6 weeks vs 1 year postpartum? And Anita talks about estrogen cream as a tool
18:40 - What does Anita say to people who have looked at their vulva postpartum and are freaked out?
21:07 - Episode wrap up!
In today’s episode, Anita welcomes special guest and close friend (and fellow Pelvic Health Physiotherapist), Robyn Synnott, back to the show! And, today, we are going to be talking all about partner labour prep sessions. We reveal what they are about, why they are important, what we find missing from most labour prep classes, and feedback we get from clients! We hope this helps practitioners lead - and clients find - the best labour prep!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth course - now available as a self-study program!
- Workshop by Anita and Robyn: How to Structure a Partner Birth Prep Session in Clinical Practice
- Find Robyn on Instagram @physio.robyn
- Find Robyn previously on TBAB Episode 117: How Stress is Related to Pain - the Polyvagal Theory
- Find Anita on Instagram @holistichealthphysio
- Anita’s Bump to Birth course - now available as a self-study program!
Show Notes
0:55 - Anita’s Bump to Birth course promo
2:49 - Anita welcomes back special guest Robyn Synnott, and shares what we are talking about today
4:08 - Robyn shares why a partner prep session can be helpful for client and their birthing partner
8:10 - Robyn explains the importance of the birthing person feeling safe in their birthing environment
12:19 - Anita and Robyn discuss some things they notice missing from traditional birthing classes that they cover in their partner workshop
18:04 - Robyn and Anita share feedback they’ve received from folks who have attended partner labour prep sessions
20:10 - Anita closes the discussion and she and Robyn discuss what people will learn in their upcoming workshop (with some tips and tricks for birth prep along the way)
26:25 - Episode wrap up
In today’s episode, Anita and Jessie sit down to talk with the professionals who tune into the podcast. We are discussing why you may want to pursue a mentor as a health or fitness professional, and share our own experiences being mentored: what we received, support-wise, vs. what we wished we had received in those experiences.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!
Show Notes
0:55 - Jessie’s Core Connection Workshop is NOW AVAILABLE on-demand!
2:38 - What we are talking about today!
3:46 - Reason #1 to consider a mentor: If you want to grow your clientele/caseload, or open your own business/practice
6:31 - Reason #2 to consider a mentor: If you want to move into more of a specific niche or focus within your business
9:45 - Reason #3 to consider a mentor: If you want to add other options/offers within your practice/business
14:40 - Reason #4 to consider a mentor: If you want to dig into scenarios in practice, instead of just in theory
17:58 - Episode wrap up - Anita and Jessie let you know how you can be mentored by each of them, as well as a bonus reason to consider a mentor!
In today’s episode, Jessie reflects on her 4-year journey (so far) into alcohol sobriety - what led her to the decision, mindset shifts, and her plans for the future. If this is something you have been thinking about, or have more questions around - this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!
Show Notes
0:55 - Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!
2:34 - What Jessie is going to be talking about today!
3:35 - Jessie describes the time in her life 4 years ago, and what sparked her decision to become sober from alcohol
7:54 - Jessie shares the number one question she asked herself that set her on this path
10:13 - How Jessie approached her sobriety in the beginning (and how her body reacted)
11:41 - If you are considering taking a break from alcohol, or alcohol sobriety, it will be work
13:18 - There ARE times that Jessie has wanted to drink in the last 4 years - and how she works through it
14:35 - How Jessie feels now, sober realizations, and how she plans to move forward with or without alcohol sobriety!
16:59 - A question for YOU, and episode wrap up!
In today’s episode, Anita sits down with Amanda Banks and Eleanor Currie, both multi-hyphenates, and the documentary filmmakers behind “Born at Home”. We will be chatting all about home birth, including misconceptions and why our special guests have taken on home birth advocacy and education in their first film. If you are thinking about having a home birth, supporting someone in their homebirth, or you are curious to learn more, this episode is for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method, on-demand
- Born at Home film on Instagram
- Born at Home film website (watch it here!)
Show Notes
0:55 - Anita’s Bump to Birth Method, on-demand, available NOW!
2:48 - Anita introduces our special guests!
3:52 - Eleanor and Amanda share what led them to decide that now was the time to make this documentary
6:17 - Amanda and Eleanor discuss accessibility of home birthing around the world, with a focus on their home of Australia and its current barriers
10:41 - Amanda explains the general set up of transfer of care from home birth to hospital when necessary in Australia
12:48 - Eleanor discuss misconceptions around home birth that they ran into in the filmmaking process
18:29 - The filmmakers summarize what you can see and learn in their documentary
22:43 - The filmmakers recall premiering their film in front of an audience for the first time (after crafting the film completely independently, just the two of them)
27:48 - The filmmakers share where we can find, watch, and share the documentary
29:11 - The filmmakers recount their film tour and audience reactions
31:26 - Eleanor and Amanda share advice for those who are thinking of, or planning, a home birth
33:56 - Amanda and Eleanor share what they are working on now!
In today’s episode, Jessie sits down with friend and colleague, Carrie Moxley, to talk all things fitness and body image with the added layer of Carrie being a fitness and strength coach, like Jessie! Carrie discusses her journey through body awareness, disordered eating and exercise, to neutrality, and how body things can get complicated, even for fitness professionals!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Check out Jessie’s Annual Birthday Sale!
- Carrie on Instagram
- Misfit Strength Website
Show Notes
0:55 - Jessie’s Annual Birthday Sale is on NOW!
2:18 - Jessie introduces our special guest and topic for the day!
3:15 - Carrie explains how her profession evolved as she grew an in-person gym space and community
7:49 - Carrie takes us through her journey from becoming aware of her body, through disordered eating and exercise compulsion, to finding strength training to help heal her body image
15:58 - What made Carrie change her mantra AWAY from “every woman needs to lift to feel better”
18:10 - What Carrie did when her oldest son approached her with an interest in strength-training - and how it ultimately got her back in the gym, herself
21:00 - How Carrie returned to strength training with the truly neutral and nonjudgmental coaching style she needs in this season
24:07 - Why Carrie would choose neutrality ANY day of the week - and processing her previous body shame that she thought, at the time, was care
28:31 - Carrie relives her recent first-time experience wearing a sports bra as a shirt in the gym without attaching any meaning or judgment to it - at the age of 44
30:06 - The loneliness of disordered eating, and how community can help heal
33:53 - On finding just the tiniest bit of self-compassion, and allowing space for yourself to make mistakes
34:59 - What we hope for people who are listening today
37:28 - Episode wrap up
In today’s replay of episode 345, Anita talks with Rachel, who went through the Bump to Birth program when preparing for her first birth. We’ll discuss Rachel’s pregnancy journey, birth experience, and where she is today!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method (self-study) is open for enrolment!
Show Notes
0:55 - Bump to Birth Method Self-Study is open for enrolment!
2:48 - An introduction to today’s replay - and why we chose it, and who it’s for!
4:20 - Anita introduces her special guest, Rachel Spillman!
6:00 - Rachel shares more about herself and her family
7:42 - How did Rachel feel physically, mentally and emotionally in her pregnancy?
13:56 - What were the steps Rachel took to prepare for giving birth?
17:40 - Mobility as a complement to strength in birth prep
19:55 - What types of birth stories and recommendations/suggestions was Rachel subject to?
24:05 - Changing your experience through decreasing fear, naming things what they are, and hiring a team
25:32 - How all the pieces fit together into Rachel’s birth experience - and zoning in vs zoning out
34:07 - How was pushing for Rachel?
39:28 - Nobody knows what your body wants except you - and movement in birth
41:08 - How was after birth recovery, initially? (including conversation around tongue tie)
56:03 - Wrap up - with some advice for expecting (and soon-to-be) expecting parents out there!
In today’s episode, Jessie and Anita are covering something they’ve not covered on the podcast: PAP EXAMS! We will cover tips for patients and care providers regarding this not oft talked about subject to minimize pain, negative experiences and trauma from PAP exams. We are aiming for consent, understanding, and less discomfort around the procedure, so the patient feels more in control over what is happening to their body.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Custom Coaching with Jessie - ONE SPOT ONLY!
Show Notes
0:54 - Custom Coaching with Jessie (one spot only!)
2:38 - What we are talking about today!
3:56 - Jess shares a bizarre and uncomfortable PAP experience she had at age 18
6:40 - Anita shares that there are ways to eliminate that and other discomforts from the patient and care provider sides
8:58 - Step #1 to make PAP Exams more comfortable: Explain the technique and what is involved in a PAP exam, keep communication clear during exam, and leave room for questions (clients/patients: request your care providers do this for you!)
15:07 - Step #2: Words matter, so please choose them wisely with clients (and what to do if an off-hand comment slips)
16:20 - Step #3: An explanation of the flower bloom breath, and how you can provide suggestions of breathing relief for patients
17:16 - On respecting the responsibility you have as a practitioner working with populations in this way when you hold power
In today’s episode, Anita and Jessie answer the VERY popular client question: can you prevent diastasis recti during pregnancy? They discuss why someone might want to prevent diastasis, what additional issues diastasis might set off, and just how important the way we talk about peoples’ bodies is.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Custom Coaching with Jessie (1 Spot Only)
Show Notes
0:55 - Jessie has ONE space available for a custom fitness coaching client!
2:40 - What we are talking about today!
3:32 - Why might someone want to prevent diastasis recti in pregnancy? What might be coming up for you!
6:00 - If someone has heard that diastasis recti can set off a cascade of other physical issues for the core and pelvic floor - where does Anita start with the myth busting?
9:40 - How we talk to people about their bodies informs so much about how they feel in their bodies
10:57 - CAN we prevent diastasis recti in pregnancy, though?
14:12 - Episode conclusion!
In today’s episode, Jessie talks with Naush Ansari - fitness and nutrition coach, pregnancy and postpartum fitness specialist, engineer, wife, and mother of 3 - about how we, as humans, run our businesses while the world is a very difficult place to exist in. When there are events happening in the world that are so horrific: what are we to do? How do we exist as fitness and health professionals, business owners and CEOs amidst it all? Naush talks with us about everything from communication and social media activism, to incorporating personal values into your business and marketing.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Custom Coaching with Jessie (1 Spot Only)
- NaushFit Website
- NaushFit Instagram
Show Notes
0:59 - Jessie has a space open for one custom coaching client!
2:33 - An introduction to today’s special guest, and what we will be discussing!
6:47 - On understanding that people have different lived experiences, how Naush has adjusted her practice and communication with her clients during this time, and what she is learning in the process
15:08 - To all fitness and health professionals: we need to learn how to run our businesses from an intersectional perspective and speak up
19:15 - Why Naush left her previous mentorship/coaching program, and joined Jessie in Coach Collective
25:08 - On celebrity and social media activism (or lack thereof)
27:36 - Did Naush always feel she was trying to integrate personal values into her business? Or has that strengthened more recently?
34:15 - How and why Naush is showing up and presenting herself authentically in her business
36:39 - How it feels when you are so clear in who you and your work are for, and who you are not for
40:36 - What kind of advice does Naush have for anyone who is really struggling to incorporate personal values into their business and marketing?
44:14 - Where you can find more of Naush on the internet!
44:32 - Episode wrap up
In today’s episode, Anita talks with Rachel Ollivier, PhD NP(F) all about sexual health after birth. We cover why Rachel chose this area of research and what is being found, as well as tips to navigate pain, intimacy, and body image postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Rachel’s Searchgate Profile
- Find Rachel on X
- Rachel at the University of British Columbia
- Rachel at the Women’s Health Research Institute
Show Notes
0:59 - Introduction to today’s special guest
2:48 - What encouraged Rachel to dive into this area of research?
4:39 - What came up in Rachel’s research around the blanket 6-weeks postpartum as a milestone to have intercourse?
9:17 - What did Rachel encounter in her research regarding pain postpartum?
14:07 - What has Rachel found regarding how stress internalizes in the body and can affect the postpartum experience?
17:06 - Rachel shares some practical tips around navigating sex and intimacy postpartum
23:30 - Rachel discusses some of the differences she found in her research between first time birthing people and someone who has given birth multiple times
28:00 - What did Rachel come across in her research regarding postpartum body image?
32:48 - Anita and Rachel discuss the unnecessary pressures around returning to pleasure
35:23 - What is some advice Rachel would give a pregnant person around postpartum sexual health?
37:40 - What kind of research is Rachel up to now?
39:00 - Where you can find Rachel online!
In today’s replay of episode 287, Jessie and Anita talk about running and pelvic floor symptoms! We’ve spoken about this in past episodes, but want to revisit and really zoom in on: is your pelvic floor the main reason for leaking when you are running?
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s ‘Ready, Get Set!’ Postpartum Running Program
Show Notes
0:55 - Jessie’s ‘Ready, Get Set!’ Postpartum Running Program
2:55 - What we are talking about today!
6:45 - What we are looking at when checking someone’s pelvic floor
9:08 - Does Jessie find her clients are having issues with breath holding and clenching?
11:10 - On clenching or tightening your core for an entire run
13:29 - Posture cues for running
17:39 - Addressing torso rotation - and feeling sensations in your body
21:29 - Balance
23:48 - Lower body mechanics: landing and alignment
27:12 - Wrap up!
In today’s episode, Jessie talks with Amanda Fisher all about C-Section scare mobilization: what it is, how to do it (as a patient OR practitioner), and when! This is the audio of a special webinar, that until today, was only available to Jessie’s PFSA clients. Enjoy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Grab the replay of Jessie’s Core Connection Workshop
- Find Amanda on Instagram
- Amanda’s Website
Show Notes
0:55 - Grab the replay of Jessie’s Core Connection Workshop!
2:14 - An introduction to today’s special guest!
5:58 - How Amanda’s approach to training C-Section moms and parents has changed over the last few years
10:14 - What IS C-Section scar mobilization?
14:00 - On rewiring the brain post C-Section
15:24 - Is there research on C-Section scar mobilization? Or are we using research from other parts of the body?
17:28 - Signs or symptoms that someone might experience post C-Section that scar mobilization would be helpful for
21:41 - Is there anyone that Amanda would NOT recommend scar mobilization to?
24:20 - Amanda talks through some of her workflow and techniques she uses when working with clients
29:28 - 6 weeks does not automatically heal you from a C-Section (it’s major abdominal surgery!)
32:40 - Healing vertical incision scars
34:00 - When we talk about C-Section scar mobilization, we are also talking about body movement! (for all of our exercise professionals out there)
37:58 - How does Amanda recommend fitness/exercise professionals work with their clients to heal their C-Section scars if they can’t be hands on the body?
42:18 - Episode wrap up!
In today’s episode, we are busting a myth you may have heard if you have been pregnant: your pelvic floor needs to be strong in order to push your baby out! While it’s not a bad thing to have a strong pelvic floor, we discuss why it’s unnecessary for the birthing process, and go through the benefits of a strong pelvic floor - in postpartum and pregnancy! Consider this a little sneak preview to Anita’s Free Prenatal Pelvic Floor Masterclass!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Free Prenatal Pelvic Floor Masterclass
- Anita’s Bump to Birth Method Online Program
Show Notes
1:02 - What we will be talking about today - and why it’s a myth!
1:43 - Where is the pelvic floor, and what do we need it to do?
4:15 - What your pelvic floor needs to do during birth
7:21 - One step to prepare your pelvic floor for birth: learn how to relax the pelvic floor muscles (PLUS: a walk through of the flower bloom breath with Anita!)
11:06 - What your pelvic health physio can feel when you practice the flower bloom breath
12:14 - If you are curious to learn more about the flower bloom breath, visually, join Anita’s FREE Prenatal Pelvic Floor Masterclass!
13:05 - We want our pelvic floor to be, not just strong, but flexible!
14:01 - Anita walks us through the core (canister) breath
17:02 - Bringing the core (canister) breath into movement (and postpartum)
19:19 - What you will learn inside of Anita’s Free Prenatal Pelvic Floor Masterclass
22:20 - Episode wrap up!
In today’s episode, Anita records an updated episode covering postpartum recovery and support garments. She will cover common questions, types of core support, and more!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Baobeibody (bloomers can be used postpartum & pregnancy, postpartum leggings, postpartum shorts) - code HOLISTICHEALTHPHYSIO for 15% off your first purchase
- Bellies Inc Postpartum AB wrap - code ANITA10 for 10% off
- TBAB Episode 03: Diastasis Recti - The Myths and The Facts
- TBAB Ep 12: Q&A Round 1
- TBAB Episode 27: Misconceptions About Postnatal Fitness Coaching
- TBAB Episode 131: Pelvic Health Tips from Top Pelvic Health Physiotherapists
- TBAB Episode 145: 10 Pillars for Training and Treating Postpartum People
- TBAB Episode 168: 10 Guidelines for Post-Pregnancy Running
- TBAB Episode 204: Diastasis Rectus Abdominis with Munira Hudani
- TBAB Episode 305: Diastasis Recti in Pregnancy
Show Notes
1:02 - What today’s podcast is all about!
1:44 - Some common questions Anita hears about postpartum support garments!
2:06 - We love to hear from our listeners!
2:41 - What IS the core canister?
4:00 - Why would I want to use ab support/ab wrap?
6:22 - What are some signs and symptoms of diastasis recti?
8:00 - Will ab support fix my diastasis?
9:33 - Another reason you may want to use a wrap…back pain!
10:06 - What to look for in a postpartum abdominal support
12:56 - Can I wear a support garment following vaginal AND cesarean birth?
15:10 - Anita shares her top suggestions for support garments
In today’s episode, Jessie talks with her friend and colleague, Kelly! They discuss Kelly’s SUPER recent journey into Pre and Postnatal fitness, why she is driven to do this work, and the shocking messages about food and body we are expected to navigate!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- SALE: The Prenatal and Postnatal Fitness Specialist Academy (PFSA)
- fullbodyfitnessllc.com
- instagram.com/fullbodyfitnessllc
Show Notes
0:55 - ON SALE NOW: The Prenatal and Postnatal Fitness Specialist Academy (PFSA) by Jessie Mundell
3:57 - Jessie introduces today’s special guest: Kelly!
5:17 - How did Kelly’s business come to be?
9:08 - How does Kelly see her work evolving - what is her mission?
13:50 - How did Kelly enter into her training and education around fitness? And what drives her to do the work?
25:56 - People are STILL getting so much trash guidance when it comes to health and fitness!
28:02 - Kelly talks with us about what she envisioned for herself and her business as she started PFSA, and how that developed for her while in the program
34:46 - What DOES it mean to be a leader in fitness?
37:55 - Kelly shares how and where she will be working with people as we wrap up the episode!
In today’s episode, Jessie is going to walk us through how to do a proper kegel - or pelvic floor muscle contraction. She also discusses the evidence for pelvic floor muscle training, why kegels aren’t a catch all exercise, and leads us through our pelvic floor exercise for the day!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Beyond The Kegel, FREE Pelvic Floor Coaching Workshop (April 17)
Show Notes
0:55 - Jessie’s upcoming FREE Pelvic Floor Coaching Workshop: Beyond the Kegel
1:58 - What we are talking about today - and why!
4:14 - Jessie names the 4 steps for how to do a proper kegel
5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it
10:10 - That is ENOUGH practice for today - and a recap of the 4 steps
10:58 - Episode wrap up
In today’s replay of Episode 48, Jessie and Anita address listener questions - and some of their own - regarding incontinence before, during and after pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita's Online Incontinence Workshop
Show Notes
0:55 - Introduction to this week’s replay!
1:42 - If you are frustrated as you avoid jumping activities, then you are invited to Anita's Online Incontinence Workshop
2:57 - Overview: what IS incontinence?
8:10 - How common is incontinence in pregnancy and postpartum?
9:37 - Speaking specifically on postpartum stress urinary incontinence - what’s “normal”?
12:56 - Is the rate or type of incontinence corelated with birth type at all?
14:20 - Listener Question #1: I’ve been suffering from, not incontinence, but really horrible urgency. Any tips?
20:59 - How would medication actually work? What is the physiology of it?
22:09 - Listener Question #2: I’ve been working out since early postpartum. I’m now 2 years postpartum, and I’m JUST recently starting to leak during high impact exercises and heavier lifts. Why?
26:29 - Listener Question #3: Could you share some information on leak-proof underwear?
28:42 - Listener Question #4: I am pregnant and can’t cough or sneeze without leaking - does this go away with birth? Should I be setting myself up for a lifetime of “pee pee pants”?
30:54 - Episode wrap up!
In today’s episode, Anita and Jessie discuss the best rehab exercises for your first 6 weeks postpartum. We break them down by week, including exercises and the WHY behind each!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s PFSA Waitlist
Show Notes
0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!
2:00 - What we are talking about today - and why it’s so important!
5:15 - Talking about what you WANT to get back to postpartum
6:30 - Week-by-week: how we work with clients postpartum
6:43 - Week 1
11:35 - Week 2
13:50 - Weeks 3 & 4
16:06 - Weeks 5 & 6
17:40 - Recap and wrap up!
In today’s episode, Jessie and Anita are answering a listener question: I’m having a planned c-section. I’m early in my pregnancy, but I know it’s going to be a c-section birth. Should I do any core work during the pregnancy, or just leave it?
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s PFSA Waitlist
Show Notes
0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!
2:00 - What we are talking about today!
2:52 - Jessie’s short answer
3:08 - Anita’s long answer
4:18 - Your abdominal muscles are not cut through
4:48 - The core work is not JUST for postpartum recovery - it’s for preparation for pregnancy, too
5:30 - With the core comes the pelvic floor
7:19 - If you are having a healthy, low-risk pregnancy, it’s totally fine to…
7:46 - Wrap up
In today’s episode, Jessie talks with Dr. Courtney Johnson all about returning to exercise after pelvic organ prolapse. Courtney is a pelvic floor physical therapist who is now 100% virtual, doing pelvic floor health coaching and rehab with women all over the world from the comfort of their own home.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s PFSA Waitlist
- Dr. Courtney on Instagram
- The Female Athlete DPT website
Show Notes
0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!
1:55 - An introduction to Dr. Courtney, and her journey into pelvic floor PT
9:00 - People are still getting unnecessarily scary advice around this subject! But, it’s changing!
11:19 - Let’s talk about the person who is quite early postpartum, is diagnosed with prolapse and wants to get back to exercise - how does Dr. Courtney guide them from there?
16:30 - The pelvic organs move and shift throughout our lives for many reasons
18:05 - The psychological impact of a prolapse diagnosis
20:52 - If someone is 2 years postpartum, they’ve been lifting since early postpartum, they are feeling good, but they’ve had some leaking and are diagnosed with a prolapse. What would Courtney do with them moving forward feeling confident in their bodies?
29:42 - It’s often simpler than you think to exercise without chronic symptoms, and, if symptoms flair, to bring them back down
32:36 - Dr. Courtney’s last thoughts/advice
33:29 - Where people can find Dr. Courtney on the internet - and episode wrap up!
In today’s episode, Anita talks about something that she goes through with her prenatal physio clients, students in Bump to Birth, and recently in her live, prenatal pelvic floor masterclass: PRACTICING! Strategies for labor, pushing, and support (for partner/birthing support persons). Now you will. Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- TBAB Episode 248: Preparing for an Unmedicated Birth – Katelyn’s Birth Story
- TBAB Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
- Bump to Birth Method on-demand course
- FREE Prenatal Pelvic Floor Masterclass
- FREE Prenatal Pelvic Floor Guide
Show Notes
0:55 - What we are talking about today!
4:20 - Why it’s important to discover and consider multiple options and resources!
6:37 - Practice #1: Hands on strategies (with partner)
9:00 - Practice #2: Deep breathing strategies
11:08 - Practice #3: Things to listen to for focus during labour
16:22 - Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy
20:55 - Episode wrap up!
In today’s episode, Jessie talks with her friend, Anna Bolte, about things related to the Crossfit Open: how to effectively and successfully train in a way that supports your body.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Prenatal & Postnatal Fitness Specialist Academy Waitlist (save $500 by signing up for the waitlist)
- Anna Bolte Instagram
- Anna Bolte Website
Show Notes
0:55 - Enrolment is opening April 17 for the next class of the Prenatal and Postnatal Fitness Specialist Academy with Jessie!
2:00 - An introduction to our special guest and what we are talking about today!
3:28 - What is the Crossfit Open?
6:42 - What do we need to consider if someone is in the stags of pregnancy, postpartum, or dealing with pelvic health concerns or symptoms?
11:43 - In Anna’s opinion, what are the elements of workouts that most often need to be modified or adjusted for people in pregnancy, postpartum, or with pelvic health symptoms?
17:35 - A little mindset adjustment…
19:53 - How Anna looks back at her Crossfit Open experience while she was pregnant
23:18 - Final tips for folks going into the Open, and episode wrap up
In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth self-study program
- TBAB Episode 183 - Navigating Pelvic Organ Prolapse with Nicole
- TBAB Episode 2223 - Exercising with Prolapse 101
Show Notes
0:55 - Anita’s Bump to Birth self-study is ready for YOU!
2:55 - What we are talking about today!
3:05 - What IS pelvic organ prolapse?
7:14 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc)
10:42 - How balancing out strength and mobility work while pregnant will benefit you
12:25 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse
14:09 - How exercising in pregnancy gives you a head start on your birth recovery
15:59 - Additional benefits of exercise
In today’s episode, Anita and Jessie talk about what to include in your workout warmups and cooldowns. You can apply this to every state of pregnancy, postpartum, and beyond.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s To Pregnancy and Beyond program - enrollment open now!
Show Notes
0:55 - Jessie’s To Pregnancy and Beyond non-diet strength and pelvic floor exercise program
1:38 - Jessie’s BIG perimenopause announcement (part of To Pregnancy and Beyond)
2:52 - What we are talking about today!
3:18 - Workout warmups and cooldowns are excellent IF you can fit them into your life (and what to do if you can’t)
4:30 - Let’s talk warmups!
7:04 - What you want to include in your warmups (and: how long should warmups be?)
10:03 - What the cooldown is all about - and what you want to include
12:57 - When Jessie employs a cooldown
13:24 - Episode wrap up - with final tips on warmups and cooldowns
In today’s episode, Jessie talks with Joelle, a participant in the To Pregnancy and Beyond program! We talk through all sorts of things related to her experience and background with sport, a twin pregnancy, birth and recovery, and how her relationship with body, exercise and food all fit into this!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s To Pregnancy and Beyond program - enrollment open now!
Show Notes
0:55 - Jessie’s To Pregnancy and Beyond non-diet strength and pelvic floor exercise program
2:56 - Jessie introduces our special guest, Joelle, from the To Pregnancy and Beyond program
3:38 - Joelle gives us a rundown of what her relationship to exercise was like throughout her life up until her pregnancy
7:51 - Joelle talks about how her parents have always been intentional with the language they used about bodies
9:40 - Joelle talks about being able to show up differently in her body in sport
10:57 - Joelle talks activity transitioning from university to career to pregnancy
14:40 - Were Joelle’s medical providers encouraging and supportive of Joelle exercising?
17:44 - The first year of postpartum recovery and returning to exercise for Joelle
25:48 - How have the last few years been following twin pregnancy - including running again
29:19 - What would Joelle say to anyone considering joining To Pregnancy and Beyond?
In today’s episode, Jessie and Anita chat all about that 6-week postpartum appointment - that “green light” appointment for exercise. We believe the 6-week checkup has a communication issue… and we are going to help you navigate this time with information you SHOULD be getting during that appointment.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- FREE live workout with Jessie 2/13 - Strong in 20
- Core and Floor Restore Program with Jessie
- Bump to Birth Method(self-study) with Anita
Show Notes
0:55 - Join Jessie for a FREE live workout for busy moms on Tuesday, February 13th - Strong in 20!
2:10 - What we are chatting about today!
4:45 - What that 6-week appointment is REALLY for - healing check in!
5:28 - You can request a physical exam at your postpartum appointment
8:17 - How mental health has become more important during these 6-week appointments - and how it’s overshadowing the physical
9:24 - Honesty and openness by care providers
12:51 - Some physical tests to keep in mind for your checkup
14:08 - When to take scary information from your physical checkup with a grain of salt
14:57 - Yes, you CAN return to movement inside of those first 6 weeks postpartum!
19:12 - Beyond that first six weeks, here’s what’s next…
21:48 - Episode wrap up
In today’s episode, Jessie and Anita discuss what to do if you are leaking urine during workouts. We are going to focus on strength training, and what to do in the moment when you leak while lifting. Note: there is no shame in leaking, and there is nothing wrong with you! So, listen in as we discuss what to do in the moment, and what it all means!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- FREE live workout with Jessie 2/13 - Strong in 20
Show Notes
0:55 - Jessie’s Strong in 20 - FREE live workout 2/13
2:05 - What we are talking about on today’s episode!
3:00 - First: Stop, take a break, take a minute.
4:04 - If you need to go one step further: add some breathing and/or mobility work to your strength training
5:39 - Hop back in and test your movement exactly as you were doing it before to test
6:54 - What to do if you retest and continue to leak - W.A.I.T.
9:55 - If W.A.I.T. doesn’t work…
12:06 - Episode recap and wrap up!
In today’s replay of Episode 223, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong in 20 - Jessie’s FREE Pelvic Floor and Full Body Strength Workout for Busy Moms!
Show Notes
0:50 - Jessie’s Strong in 20 - FREE workout for Busy Moms!
2:50 - What we are talking about today!
3:38 - Consideration #1: Jumping off point - conversations around prolapse
5:57 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse
11:04 - Consideration #3: Symptoms are about so much more than only exercise
14:29 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise
17:32 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse
22:04 - Wrap up
In today’s episode, Anita is going to talk about the power of creating a cozy and calm birth space. So, whether you are planning to become pregnant, you are pregnant, or you work with pregnant clients, this episode will give you insights into things you may never have thought about before - because we aren’t usually thinking about the atmosphere, and how it can affect laboring, itself! So, whether you are having a home birth, hospital birth, or birth center birth, you will have tips and tricks to create this cozy and calm environment.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Episode 314: The Importance of Including a Doula on Your Birthing/Postpartum Team, with Samantha Garcia Gagnon
- Bump to Birth Course(self study)
Show Notes
0:55 - What today’s episode is going to be all about!
1:47 - How Anita leads her clients through creating a cozy environment at home
4:48 - It could be helpful to write the information in today’s episode down! - Anita discusses her 1-page birthing template for her clients
6:00 - Sense #1: Sight (what could you visually do/see in your laboring space that could help your nervous system stay in relaxation?)
12:50 - Sense #2: Sound (what could you listen to that could help your body go into that rest and relaxation state?)
21:54 - Sense #3: Smell (incorporating scents for relaxation)
26:00 - Sense #4: Touch (what’s physically touching you, tools for the process, etc)
33:20 - IMPORTANT: Your Support Team
34:52 - Episode wrap up
In today’s episode, Jessie talks through her 2024 fitness priority. What it is, why she set it as her priority NOW, and why she’s changed how she approaches new year goal setting (especially postpartum).
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong in 20 - Jessie’s free, on-demand workshop + workout
Show Notes
0:55 - Strong in 20 - Jessie’s free, on-demand workshop + workout
2:48 - Welcome to the new year!
4:25 - What we are talking about today!
5:09 - Last year’s fitness goal for Jessie - and where she got with it!
5:52 - The goal for 2024 is…
7:22 - In classic Jessie fashion, over the break, she ended up in the hospital!
14:21 - The reason why Jessie’s 2024 fitness priority came to her during this time in the hospital…
16:56 - Let’s go for it! (what does she MEAN?!)
18:02 - What Jessie’s intention REALLY is in this new year (and looking back to move forward)
19:04 - Let Jessie know on IG if you are feeling her vibe heading into 2024, as well!
In today’s episode, Jessie and Anita talk fitness marketing near year’s end, what it gets wrong, and how you can choose to approach the new year, free of dubious expectations!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong in 20 - Jessie’s free, on-demand workshop + workout
Show Notes
0:55 - Strong in 20 - Jessie’s free, on-demand workshop + workout
2:48 - What we are talking about, today!
3:53 - Does the end-of-year marketing impact us at all? (yes and no)
6:15 - The fitness industry messaging at this time of year, and reliance on motivation
11:01 - Anita walks us through her month-by-month review at the end of the year and her fresh look at goals
17:50 - We share our 2024 goals and things we are looking forward to
23:21 - Wrap up
In today’s episode, Anita and Jessie run down the top 8 podcast episodes of 2023. In no particular order, they discuss everything from mentally and physically preparing for birth, to exercise and recovery…and beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-paced course
- Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep
- Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery
- Episode 293: 6 Movements to Include in Pre and Postnatal Workouts
- Episode 281: Informed Decision-Making During Birth with Mandy Irby
- Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story
- Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell
- Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy
- Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan
Show Notes
0:55 - Check out Anita’s self-paced Bump to Birth Method Course
2:48 - What today’s episode is all about
4:20 - Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep
5:45 - Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery
7:58 - Episode 293: 6 Movements to Include in Pre and Postnatal Workouts
9:15 - Episode 281: Informed Decision-Making During Birth with Mandy Irby
11:08 - Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story
12:00 - Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell
13:23 - Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy
15:33 - Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan
18:51 - Thank you for another amazing year with the podcast!
In today’s replay of episode 156, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Bump to Birth Method - self-study
Show Notes +1:23
0:04 - Show Intro
0:41 - Anita’s Bump to Birth Method - self-study
3:25 - What we are talking about today!
4:00 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?
9:20 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy
12:20 - Myth #3: Only use a perfect squat to pick things up
16:58 - Myth #4: Don’t squat if you have pelvic floor symptoms
21:30 - Cues to use in the moment #1: Using the breath
24:14 - Cues to use in the moment #2: W.A.I.T. acronym
25:33 - Cues to use in the moment #3: Spread the load
26:12 - Cues to use in the moment #4: Test and retest
27:14 - Wrap up
In today’s episode, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school, how to do a flower bloom breath - and why!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s FREE Prenatal Pelvic Floor Masterclass
- Bump to Birth Method - self-paced course
- Episode 248: Preparing for an Unmedicated Birth - Katelyn’s Birth Story
- Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
Show Notes
1:00 - What today’s episode is all about
1:32 - Where are your pelvic floor muscles?
2:58 - How your pelvic floor reacts to stress
5:05 - Symptom examples that may indicate that you have pelvic floor tension
5:34 - Let’s learn the flower bloom breath! (and when to use it)
8:20 - Where/when to practice the flower bloom breath
9:05 - Examples of using the floor bloom breath in birth
11:05 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…
12:11 - Episode wrap up
In today’s episode, Jessie invites Yumi Idomoto on to talk about her journey into pre and postnatal coaching, as well as how she spread the word about her business in Japan - even after moving around the world!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Beyond the Kegel ON DEMAND
Show Notes
0:55 - Beyond the Kegel ON DEMAND
1:50 - Welcome, and an introduction to our special guest, Yumi!
7:58 - What was it like for Yumi exercising through her pregnancy in Japan
10:54 - What the conversation around pelvic health is like in Japan
12:23 - How does Yumi work with clients in her business?
16:07 - How does Yumi market her business?
17:42 - Yumi tells us more about the certification she wants to build
18:26 - Before PFSA with Jessie, where was Yumi at in her education and business?
21:52 - Wrap up
In today’s replay of episode 158, Jessie and Anita discuss specific tips to keep exercise accessible to you even with morning sickness in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE Workshop + Workout: Strong in 20
Show Notes
0:55 - Strong in 20 promo
2:55 - What we are talking about today!
3:19 - Jessie and Anita’s personal experiences and some morning sickness caveats
5:04 - Why we chose to cover this subject, and considering the why behind your exercise
6:49 - Tip #1: Increase rest periods during workout time, itself
8:49 - Tip #2: Shorten the time length of the exercises or workouts you are doing
11:46 - Tip #3: Decrease exercise intensity
13:50 - Tip #4: If you can, choose the best time of day for your energy and sickness alleviation
15:21 - Tip #5: Shift your mindset around what a “good” workout is
17:20 - Tip #6: Consider if there are any beverages or foods that could help you along in the workout or look forward to afterwards
19:17 - Wrap up
In today’s episode, Anita welcomes special guest, Samantha Garcia Gagnon, who will be chatting all about the role of a birth doula and postpartum doula. Since having her own kids, Anita uses and shares doula information in combination with physiotherapy expertise in her physical practice and Bump to Birth Method, while encouraging folks to have the support of a doula as part of their birth prep (and recovery) team.
Samantha Garcia Gagnon is a birth worker, specialized as a home birth doula and childbirth educator. “I am here to help un-complicate it all for you. With my experience both as a parent myself and as a doula in our community, I bring to your pregnancy and birth the knowledge and understanding to help you experience a deeply connected physiologic birth at home. This journey isn't just about birthing a baby, but also about birthing new parents.”
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study
- Bellies Community Space
- Bellies inc. (Use code ANITA to receive 10% off )
- Bellies Inc Instagram
- Samantha’s doula and birth educator website: https://www.samanthagagnon.com/
Show Notes
0:58 - Bump to Birth Method, self-study, is open for enrolment!
2:52 - Introduction to our special guest: Samantha Garcia Gagnon!
5:20 - What is the role of a birth doula (and the difference between a midwife and doula)?
9:00 - On the doula’s role to bring a partner into the birthing process, not replace the partner in the process.
12:00 - Birth as a hands-on or hands-off process with a doula
14:10 - Benefits of hiring a doula
18:13 - Informed decision-making, advocating for practices, and evidence-based care: how a doula can help
26:36 - Some tips around the informed choice discussion
28:53 - How to choose a doula
34:50 - The role of a postpartum doula, and why to have one!
38:42 - On postpartum healing from a community-centered doula - and why Samantha operates her business in that way
43:59 - How to build the foundation to feel well getting back to movement, postpartum
46:17 - Episode wrap up (and how to find Samantha online)!
In today’s episode, Jessie welcomes her friend, colleague, and Coach Collective member, Hannah! Today, they talk all about business growth and development over the last year, and how her time in Coach Collective has influenced that!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Coach Collective - Applications open!
Show Notes
0:58 - Applications are now open for Coach Collective!
2:59 - Introduction to this week’s special guest: Hannah!
4:03 - What was going on in Hannah’s business just under a year ago, when she decided she needed the support of Coach Collective
13:42 - How other trainings and courses failed Hannah, vs the strong benefits to being in CoCo for her
17:10 - Hannah shares how her business has grown since joining CoCo 10 months ago
19:51 - On having a strong foundation in business going into Hannah’s second birth
25:29 - On the idea of “passive” income - and getting as close to it as possible!
26:55 - What has surprised Hannah about Coach Collective
28:42 - The importance of having a coaching relationship to guide you through the development of your online business
30:33 - If someone is on the fence about joining CoCo, what would Hannah share with them?
34:20 - Episode wrap up
In today’s episode, Jessie welcomes her friend - and Coach Collective member - Anna Bolte to the podcast to talk about everything from her experience in the Collective with Jessie, as well as the changes that have occurred in her business since joining!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Coach Collective - Applications open!
Show Notes
0:58 - Applications are now open for Coach Collective!
2:59 - Introduction to this week’s special guest: Anna Bolte!
4:12 - What was happening in Anna’s business a year ago, and what made her apply to the Coach Collective at that time?
7:54 - Anna tells us about the work she did, and what didn’t move the dial for her, in previous coaching containers
10:48 - Jessie reminisces on her time coaching Anna - where they were a year ago, compared to their last coaching call
12:55 - What has changed about how Anna thinks about - and operates within - her business since being a part of the Coach Collective (including some work outside of our comfort zone that involves a higher degree of personal responsibility…)
18:22 - Was there anything that made Anna hesitate to join Coach Collective?
21:05 - On vulnerability and honesty in business
22:58 - On needing support as the leader in your business
23:28 - Anna discusses her business growth from feeling stuck to a year after joining Coach Collective
25:22 - Why it’s so important to build a business that is mostly sustainable to support you and your multifaceted life
26:50 - What Anna has to say to people who are thinking of joining Coach Collective - but are on the fence
28:01 - Episode wrap up
In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: should I modify? WHEN should I modify? And more! They go over some signs that you may want to modify, as well as some modifications you may want to try!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotifyto rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study is available now!
Show Notes
0:54 - Bump to Birth Method - self-study
2:54 - What we are talking about today!
4:23 - Why you may want to consider modifying your exercise (NOT just in pregnancy)
7:25 - When to modify any exercises on your back - and some suggestions for HOW to modify
10:07 - You may want to consider modifying an exercise when something feels awkward, or different than it did before - examples and a few ways to modify
14:49 - Ab/core exercise modification considerations
17:37 - On the recommendation to stop certain exercises as pregnancy progresses and wrap up!
In today’s episode, Anita and Jessie share what their lives look like as business owners and moms. They go over typical days, expectations, and strategies for what works for them, in hopes that it could help some folks trying to navigate their changing day-to-day!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Get on the waitlist to apply early and get special bonuses for the Coach Collective with Jessie!
Show Notes
1:01 - The waitlist for the Coach Collective is open!
3:05 - What we are talking about today!
4:00 - Anita shares a day in her life as a physiotherapist and mom on clinic days
10:10 - When Anita is working out, what are the kids doing?
14:15 - Jessie shares the structure of her week and days as a CEO and mom
20:58 - Anita talks a little more about mornings with kids, and outlines her non-clinic days
29:00 - On the struggle to get outside in nature
32:38 - On life being flipped upside down the last couple of years…
36:12 - On business changes, and wrapping up the episode
In today’s replay of Episode 232, Anita realized that we often give you suggested on things to help pelvic floor symptoms. But - before that - let’s talk about what you can STOP doing to help your pelvic floor symptoms!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- The Prenatal and Postnatal Fitness Specialist Academy
Show Notes +42
0:58 - Introduction to the subject
2:25 - Review of the picture of the pelvic floor muscles
3:58 - The pelvic floor doesn’t work in isolation - time to picture the pelvic floor canister!
4:41 - Habit to check in with #1: Are you constantly sucking in?
7:44 - Habit to check in with #2: Do you constantly clench your bum?
9:32 - Habit to check in with #3: Being too focused on your pelvic floor
12:08 - One thing TO do: If you can, please take some breaks throughout the day to do some deep breathing
14:22 - Review and wrap up!
In today’s episode, Jessie shares a piece of her recent live workshop called: “Beyond the Kegel”. It’s for fitness and health professionals who want to learn how to most effectively - and with better results - coach core and pelvic floor to their pregnant, postpartum, or pelvic health clients. REMINDER: Every client or patient you ever work with will have a pelvic floor, so this information is necessary for practitioners working with populations of any kind. You are going to hear exactly how to educate your clients re: the core and pelvic floor - how to explain to them what the core and pelvic floor are, what functions they serve, and what hey need to know so they can harness the power of the pelvic floor in their daily lives. As a bonus, you will hear the 3-step pelvic floor coaching process that Jessie takes all her clients through.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- The Prenatal and Postnatal Fitness Specialist Academy
Show Notes
0:58 - What we are talking about today
4:09 - Jessie coaches the core: The “Core 4”
8:47 - Jessie coaches the pelvic floor
10:11 - Jessie addresses kegels and their place in recovery
12:10 - Jessie coaches breathing in connection with abdominal muscles and pelvic floor
15:57 - Overview
16:45 - Jessie’s 3 Step Pelvic Floor Coaching Process
In today’s episode, Anita gives advice on how to prepare for birth (including preparing the pelvic floor) in seven steps to be as fully mentally and physically prepared for birth as possible, and prepared ahead for postpartum recovery.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self study
- Anita’s Free Prenatal Pelvic Floor Masterclass
- Episode 252: Emily’s Calm and Controlled Car Birth Story
- Episode 248: Preparing for an Unmedicated Birth: Katelyn’s Birth Story
Show Notes
1:02 - What we are talking about today, and the importance of the subject matter
4:36 - Anita’s experience with preparation in her own first pregnancy
6:10 - Introduction to the steps
6:34 - Step #1: Understand how your body changes in pregnancy and learn helpful postures to support these changes, plus how to best connect to your pelvic floor and core so you can feel supported through birth
9:27 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.
10:59 - Step #3: Understand how to address your fears and concerns about birth, being actively involved in the process of birth, and how to make informed decisions during labor so you can be mentally prepared for birth.
13:44 - Step #4: Learn about the stages of labor, grounding and relaxation strategies for medicated and unmedicated births, and practices so you go into birth feeling prepared.
15:27 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)
16:24 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.
19:15 - Step #6: Understand strategies for how your partner can best support you so you both feel more confident about labor and pushing before your birth day arrives.
20:47 - Step #7: Understand how to prepare for your recovery ahead of birth, plus strategies to help reconnect to your core and pelvic floor in that first 6 weeks post birth.
23:29 - Bump to Birth and episode wrap up
In today’s episode, we are talking about if kegels are bad for you (or, if they are the gold standard of pelvic muscle training)! You are about to get a balanced, realistic view on kegels from Anita and Jessie.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Beyond the Kegel - free, LIVE workshop with Jessie!
Show Notes
0:55 - Jessie’s “Beyond the Kegel” workshop is coming soon!
2:56 - What we are talking about today!
3:55 - What are kegels?
5:18 - How kegels have been traditionally taught may not be the most helpful
7:12 - What the scientific evidence supports, and the importance of being able to feel/find the pelvic floor
8:58 - When could kegels be potentially harmful, or at least unhelpful?
11:00 - Why teaching kegels can be effective, and what to do next
13:35 - In summation…
In today’s episode, Jessie and Anita focus on diastasis recti. We are coming at you with updated education, busted myths, and information on handling it in a stage of life/health where it’s not oft talked about: pregnancy.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- The Bump to Birth Method Online - self study course
Show Notes
0:55 - Bump to Birth Method - online
2:54 - What we are talking about today!
4:08 - In the third trimester, most folks are going to have Diastasis recti to accommodate growth - it can be considered normal and expected
6:23 - How professionals assess Diastasis recti in pregnancy
8:43 - Accommodating for Diastasis recti during exercise
11:04 - Mobility work and learning to relax your abdomen (with examples)
13:04 - Wrap up
In today’s episode, Jessie is talking about returning to exercise after tummy tuck. This is something Jessie has worked through with many clients, and is working through it in real time with a current client. Likely, clients who have a tummy tuck have prepared for this procedure for such a long time, and they need to feel comfortable and safe as they move around in this new version of their body.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE Live Workshop: Beyond the Kegel
Show Notes
0:58 - Beyond the Kegel workshop promo
2:53 - What we are talking about today!
4:13 - What is a tummy tuck (or abdominoplasty)
5:00 - How we treat the return to exercise after a tummy tuck
5:58 - Step #1: Figure out a plan to get the client through the early days and weeks of life post surgery (laying out many considerations for support)
12:52 - Step #2: How to get back to movement early on, starting with breathing
16:32 - Step #3: Getting back to structured movement/exercises
20:58 - Step #4: Returning to more structured strength training
23:16 - Recap of the episode
In today’s replay of Episode 102, Anita outlines the 3 most common misconceptions around the preparation of your pelvic floor for birth - along with some tips and tricks to correct them!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Free Prenatal Pelvic Floor Guide
- Free Prenatal Pelvic Floor Masterclass
Show Notes
0:58 - Introduction to today’s replay
2:48 - What we are talking about today!
4:27 - Misconception #1: You must do HUNDREDS of kegels per day during pregnancy.
11:10 - Misconception #2: Only focus on squeezing and tightening your pelvic floor.
15:42 - Misconception #3: You should only use relaxation breathing or birth breathing in labor.
17:03 - Wrap up and run down!
In today’s episode, Jessie busts 5 dangerous pelvic floor myths, and provides real information and solution suggestions to start your journey to pelvic floor healing. Share this with your friends - they need to hear it!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Strong in 20(fitness solution for busy moms and parents)
Show Notes
0:55 - Strong in 20 - Jessie’s fitness solution for busy moms and parents
2:50 - What we are talking about today
3:03 - Myth #1: The ONLY pelvic floor symptom is leaking pee
5:35 - Myth #2: You want to minimize intra-abdominal pressure
8:45 - Myth #3: Kegels alone are the best fix for pelvic floor symptoms
10:58 - Myth #4: If you have pelvic floor symptoms, you should just wait it out, and they will go away on their own
12:52 - Myth #5: If you have pelvic floor symptoms, you shouldn’t be exercising, because that will make them worse
15:12 - Recap of episode
Episode 301 - REPLAY: Preparing for Birth After a Traumatic Birth
In today’s replay of episode 215, Anita goes through different tips to prepare you and your support team for a birth following a traumatic birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method online program
- To Birth & Beyond podcast Episode 21 with Amy Dawes
- Ontario Birth Trauma
- Australasian Birth Trauma Association
- PATTCh – Prevention and treatment of traumatic childbirth
Show Notes
0:62 - Bump to Birth self study is open for enrollment!
3:46 - What we are talking about on today’s episode
6:10 - Birth trauma is not necessarily just about what happened during birth
6:36 - Tip #1: Debrief around previous birth
7:00 - Tip #2: Determine what professional support you feel would be helpful this time around
9:24 - Tip #3: Ask questions (around past birth and current pregnancy)
10:34 - Tip #4: Take an evidence-based program or prenatal class (or all or both!), and consider working with a pelvic health physiotherapist
11:19 - Tip #5: Learn about advocating for your preferences and understanding informed decisions
12:13 - Tip #6: Communicate with your care provider and ask to see past charts
13:45 - Tip #7: Consider having a doula this time around
16:15 - Round up and wrap up
In today’s episode, Jessie and Anita give you a bit of a part 2 to episode 261 of the podcast, with mental and emotional recovery tips following an unplanned cesarean birth (to go along with the physical tips we gave in part 1!).
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:00 - What we are talking about today!
7:14 - Jessie shares a bit about her unplanned c-section experience
10:24 - Anita responds to emphasize what is important for care providers to, well, provide in the c-section experience
11:34 - On mourning a vaginal birth that never was (and getting through feeling dismissed when you do)
13:41 - Differences in recovery between planned vs. unplanned cesarean - and its impact on mental and emotional health
17:19 - Planning for more support that you think you need
18:29 - Thinking through scenarios ahead of time - and asking questions after
In today’s episode, Jessie chats with friend and client, Natasha, all about her experience in Jessie’s To Pregnancy and Beyond program. She touches on her journey in exercise and body image, as well as the shifts she has experienced in everything (including how she treats herself) because of her participation in To Pregnancy and Beyond.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s To Pregnancy and Beyond
Show Notes
0:55 - To Pregnancy and Beyond is open for enrolment NOW!
2:42 - Introduction to our special guest, Natasha!
4:48 - How does birthing 3 babies feel on the other side?
6:43 - What was Natasha going through when she started following Jessie, and what did she start following Jessie?
8:10 - How did Natasha get into a good place with body image for that first pregnancy?
14:20 - After a couple of pregnancies, where is Natasha at with body image today?
17:42 - Over the past 5 years (and 3 pregnancies), what has exercise looked like for Natasha?
20:45 - Has anything else changed for Natasha in this last postpartum recovery time? Has the way she takes care of herself through exercise shifted at all?
23:55 - If someone is thinking about joining To Pregnancy and Beyond, what would Natasha tell them? + Episode wrap up!
In today’s episode, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. We will go over 4 tips that could be helpful to you to feel better in your body there - as well as to help others feel better in their bodies!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes and Spotify to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong in 20 free, LIVE workout on August 15
Show Notes
0:55 - Strong in 20: Jessie’s Free, LIVE, pelvic floor workout on August 15!
2:31 - What we are talking about today!
3:12 - Tip #1: The reality is that fitness/gym spaces are not going to be fat OR body positive
8:00 - Tip #2: Focus on YOURSELF, only
9:34 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen
12:32 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space
14:45 - Recap and wrap up!
On today’s solo episode, Anita talks about the all-too-common foot and ankle pain in pregnancy or postpartum. She shares 4 exercises that her clients have found helpful - and that she has used herself - when it comes to rehabbing ankles or feet.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - self study
Show Notes
0:55 - Bump to Birth Method - self study
2:55 - What we are talking about today, Anita’s experience with it, and why it’s important!
8:20 - Exercise #1: Arch ball release
10:44 - Exercise #2: Piano toes
14:30 - Exercise #3: Calf raises
17:41 - Exercise #4: Knee to wall
22:22 - Overview and wrap up
On today’s solo episode, Jessie breaks down the top 5 things to teach your postnatal clients if you are in a fitness or exercise coaching modality, and/or working in physiotherapy, massage, athletic therapy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Beyond the Kegel Workshop recording - FREE!
Show Notes
1:00 - Free, on demand, pelvic floor coaching workshop: Beyond the Kegel
2:26 - What I am talking about today!
3:15 - #1: Teach your clients what the core and pelvic floor are, as well as their roles
7:15 - #2: Teach your clients how to connect to the core and pelvic floor, specifically using their breath
10:20 - #3: Teach your clients ribcage and pelvic mobility
12:54 - #4: Remind your clients about body confidence, trust in the body, and body neutrality - help them to feel calm and confident in this version of their body
16:33 - #5: Educate on pelvic health symptoms, and develop a flare up plan for workouts AND daily life
19:14 - Episode recap and wrap up
On today’s Best of TBAB episode (a replay of episode 143), Anita talks with special guest Chana Ross about vulvar varicosities, how to minimize symptoms and relieve discomfort in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Chana Ross
- Email: chana@vitalphysiotherapy.com
- Facebook: Vitalphysiotherapytoronto
- Twitter @ChanaHRoss
- Instagram @vitalphysiotherapyandwellness
Show Notes
0:55 - Intro to today’s replay episode!
1:23 - What we will be talking about today!
1:53 - Who is Chana Ross?
4:07 - What are vulvar varicosities and why do they happen?
9:36 - What do vulvar varicosities look like? What symptoms am I looking for?
14:28 - Chana shares about her own vulvar varicosity
16:42 - Help your symptoms: Ice
18:03 - Help your symptoms: Be off your feet and more aligned
20:16 - Help your symptoms: Have a ball at home
23:28 - If someone needs to be on their feet all day, what does Chana recommend for helping symptoms?
24:48 - What do Pelvic Health Physiotherapists do to help people?
29:18 - Will vulvar varicosities limit me in my movement and exercise in pregnancy?
30:39 - What would Chana say to someone who has vulvar varicosities or might have them?
31:12 - Where can people find Chana?
In today’s episode, Jessie talks with Joelle, a participant in the To Pregnancy and Beyond program! We talk through all sorts of things related to her experience and background with sport, a twin pregnancy, birth and recovery, and how her relationship with body, exercise and food all fit into this!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Strong in 20: The Complete Full Body & Pelvic Floor Fitness Solution for Busy Moms and Parents
Show Notes
0:55 - Jessie’s NEW workshop and workout: Strong in 20!
2:56 - Jessie introduces our special guest, Joelle, from the To Pregnancy and Beyond program
3:38 - Joelle gives us a rundown of what her relationship to exercise was like throughout her life up until her pregnancy
7:51 - Joelle talks about how her parents have always been intentional with the language they used about bodies
9:40 - Joelle talks about being able to show up differently in her body in sport
10:57 - Joelle talks activity transitioning from university to career to pregnancy
14:40 - Were Joelle’s medical providers encouraging and supportive of Joelle exercising?
17:44 - The first year of postpartum recovery and returning to exercise for Joelle
25:48 - How have the last few years been following twin pregnancy - including running again
29:19 - What would Joelle say to anyone considering joining To Pregnancy and Beyond?
In today’s episode, Jessie and Anita walk you through 6 effective, important moves to include in a full body pre or postnatal strength training workout. If you want a visual walkthrough, visit our instagram for today’s post: @tobirthandbeyondpodcast
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
0:54 - GIVEAWAY: Review and share to celebrate 1M podcast downloads!
2:52 - Intro to today’s topic!
3:58 - Exercise #1: Some type of squat movement
6:55 - Exercise #2: Hinge or hip extension movement
9:21 - Exercise #3: Upper body push
10:00 - Exercise #4: Upper body pull
11:40 - Exercise #5: Mobility
14:40 - Exercise #6: Rotation
15:56 - Rundown and wrap up!
In today’s episode, Anita and Jessie dive into all the different reasons why someone may want to exercise outside of diet-based reasons. What else is there? And how do we change our mindset around it?
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
0:54 - GIVEAWAY: Review and share to celebrate 1M podcast downloads!
2:44 - Intro to today’s topic!
4:11 - Most common reasons clients come to us for exercise assistance,
10:00 - Anita and Jessie’s individual journeys in exercise goals and experience
20:35 - Strength training in terms of perimenopause and menopause
21:00 - How Anita looks at strength training as a tool
24:52 - Changing messaging around our relationship to exercise
25:55 - Episode wrap up
In today’s BEST OF TBAB episode (a replay of 235), Jessie and Anita discuss what pregnant people can do for their core while they are pregnant - and think about core exercises differently.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study!
Show Notes
0:54 - Bump to Birth self study is available to purchase TODAY!
2:46 - Intro to the replay
3:14 - What we are talking about today!
3:51 - Consideration #1: Connecting to your core in different ways is key
7:51 - Consideration #2: Traditional core exercises - crunches and sit ups - get awkward in pregnancy
14:25 - Consideration #3: It’s not all about strengthening your core
17:11 - Wrap up
In today’s episode, Anita talks with Eva Klein, a certified infant and child sleep consultant, and the founder of My Sleeping Baby and the Sleep Bible Program. Today we talk specifically about healthy nap time habits for infants 0-6 months old!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study!
- Find Eva on Instagram @mysleepingbaby
- Eva’s downloadable sleep chart
- Eva’s newborn sleep course - use code Anita15 to receive $15 off
- Eva’s free My Baby Sleep facebook community
- Eva’s free sleep webinar"How to get your little one consistently sleeping through the night so you can feel like a functioning human again(even if you feel like you've tried everything)
Show Notes
0:58 - Enrol in Anita’s Bump to Birth Method, today!
2:47 - An introduction to special guest Eva Klein!
6:17 - What are some key sleep challenges Eva’s clients come to her with?
11:56 - How much time, on average during those first 6 months, should a baby be awake vs. sleeping? (Eva breaks it down, month-by-month)
19:35 - What are some signs that baby is communicating it’s naptime?
26:30 - Once you find the sweet spot, what are some helpful habits/routines to build around the nap?
32:50 - Strategies to set babies up with solid sleep habits
40:49 - The 5 Ss of sleep
47:37 - How can we find and work with Eva?
49:24 - Episode wrap up!
In today’s episode, Jessie talks with To Pregnancy and Beyond member, Karla, about body image, experiencing your body change through pregnancies, postpartum, and as you age, the highs and lows in the struggle of body image, and how we can use exercise to support big transitions in lives and bodies! Karla shares how she uses exercise to prioritize her own care, and the ways she boundaries that care.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond WAITLIST
Show Notes
0:58 - Intro to the episode
2:33 - Intro to today’s special guest, Karla!
3:50 - What has happened over the last year for Karla re: exercise, why did she come into the program, and where she is now with exercise and experience in her body?
8:49 - How has exercise supported Karla’s mental health in her parenting and life journey?
13:10 - On setting boundaries around self care and well being
16:15 - On Karla’s previous strength training experience and how she operates in terms of work outs
19:13 - Has relationship to her body and body image been a tricky thing for Karla in the past? How does she define where she is now in her body image journey?
23:47 - What would Karla tell folks who are considering To Pregnancy and Beyond?
25:17 - Wrap up!
In today’s episode, Anita talks with Shoshana and reveals her birth story - of TWINS! She will share helpful information about preparing for birth (including IVF), as well as birth itself - so give it a listen, even if you aren’t preparing to birth twins!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth method - self study
Show Notes
0:55 - Anita’s Bump to Birth method - self study!
2:52 - A brief intro to who we are talking to today - as well as what about!
4:16 - How did Shoshana feel throughout her pregnancy?
8:32 - How did Shoshana choose her IVF care provider?
10:45 - What are the different things Shoshana did to prepare for birth (including Bump to Birth method)?
12:38 - Movement-wise…what was helpful during pregnancy?
15:58 - In terms of partner preparation, how did Shoshana’s partner do? (touches on preparing for premature birth)
18:40 - How did Shoshana choose her doula?
21:35 - Shoshana shares her birth story
33:19 - When did Shoshana’s doula come into the picture, and how did she support the new family?
34:27 - How was recovery with babies in the NICU?
39:37 - Where did Shoshana find support with feeding?
42:51 - Last note to people who are preparing for birth
44:25 - Wrap up!
In today’s episode, Jessie and Anita talk about running and pelvic floor symptoms! We’ve spoken about this in past episodes, but want to revisit and really zoom in on: is your pelvic floor the main reason for leaking when you are running?
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
0:55 - What we are talking about today!
4:45 - What we are looking at when checking someone’s pelvic floor
7:08 - Does Jessie find her clients are having issues with breath holding and clenching?
9:10 - On clenching or tightening your core for an entire run
11:29 - Posture cues for running
15:39 - Addressing torso rotation - and feeling sensations in your body
19:29 - Balance
22:48 - Lower body mechanics: landing and alignment
25:12 - Wrap up!
In today’s episode, Jessie talks with Jenna, dance teacher, personal trainer, and previous participant of To Pregnancy and Beyond, about her postpartum experience.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond - open for enrolment!
Show Notes
0:55 - To Pregnancy and Beyond is open for enrolment!
2:49 - Jessie introduces us to what we are talking about - and with whom - today!
3:32 - Jenna introduces herself
4:53 - On feeling pushed into the deep end with pregnancy
6:08 - What was the conversation in Jenna’s mind around whether this pregnancy was right for her? And how was the first trimester?
8:47 - What was Jenna’s physical experience like from her 2nd trimester through the end of pregnancy?
10:46 - Why did Jenna choose To Pregnancy and Beyond?
12:38 - What was Jenna’s experience like exercising throughout the whole pregnancy?
17:55 - On being wary of mom groups - and where we’ve found community
24:30 - Gratitude for one another, for TPAB, and wrap up!
In today’s episode, Anita talks with Alana, who recently became a first-time mom. Alana is excited to share her pregnancy, birth, and postpartum story with us! Alana is a registered massage therapist, with a clinical focus on providing support to individuals during pregnancy and throughout postpartum rehab / recovery, specifically those who have had a cesarean birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond - waitlist for enrolment, reopening SOON!
Show Notes
0:55 - Join the Bump to Birth Method - self-study!
2:53 - A brief intro for who we are talking with today!
4:49 - How was Alana’s experience physically, mentally and emotionally in pregnancy?
8:15 - Did Alana take the previous experiences of loved ones into account for planning her pregnancy and birth?
9:31 - How did Alana prepare for her son’s birth?
11:58 - How was Alana’s experience with her care provider(s)?
13:52 - Alana recalls her birth experience - including labor positions!
32:26 - How has the postpartum experience been the last 2 months?
37:47 - How has recovery been with the ways Alana has resourced herself?
41:36 - What advice would Alana give to someone who is expecting?
42:32 - Wrap up
In today’s replay of episode 230, Jessie talks through values - and why she may just not be the coach for you.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond waitlist
Show Notes
0:58 - Get on the To Pregnancy and Beyond waitlist!
3:05 - What we’re talking about today
4:54 - Business is political
6:07 - Why Jessie is talking about this, today
6:57 - Why To Pregnancy and Beyond may not be the program for you - and why it might be
9:05 - What our work in To Pregnancy and Beyond is and is about
11:38 - Enrolment is open soon for To Pregnancy and Beyond! And wrap up
In today’s episode, Jessie and Anita talk about what to do regarding abdominal bulging in core exercise. What is it? Is it something that needs to be modified for? Is it a problem?
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond - waitlist for enrolment, reopening SOON!
Show Notes
0:55 - To Pregnancy and Beyond - reopening for enrolment SOON!
3:05 - What we are talking about today!
3:37 - What is abdominal wall bulging?
4:45 - Is it bad? Is it something we need to stop from happening? What is the abdominal bulging telling us? We discuss considerations around it
10:49 - Factoring in symptoms
11:34 - Bulging might appear differently in folks with larger bellies, than those with less belly fat on them
14:09 - Wrap up
In today’s replay of episode 158, Jessie and Anita discuss specific tips to keep exercise accessible to you even with morning sickness in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond is opening for enrolment!
Show Notes
0:57 - To Pregnancy and Beyond Program promo
2:55 - What we are talking about today!
3:19 - Jessie and Anita’s personal experiences and some morning sickness caveats
5:04 - Why we chose to cover this subject, and considering the why behind your exercise
6:49 - Tip #1: Increase rest periods during workout time, itself
8:49 - Tip #2: Shorten the time length of the exercises or workouts you are doing
11:46 - Tip #3: Decrease exercise intensity
13:50 - Tip #4: If you can, choose the best time of day for your energy and sickness alleviation
15:21 - Tip #5: Shift your mindset around what a “good” workout is
17:20 - Tip #6: Consider if there are any beverages or foods that could help you along in the workout or look forward to afterwards
19:17 - Wrap up
In today’s episode, Anita invites special guest Mandy Irby on to discuss all about informed consent when it comes to birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self study!
- Mandy on Instagram
- www.mandyirby.com
Show Notes
0:55 - Bump to Birth Method - self study
2:50 - What we are talking about, today!
3:04 - Anita introduces special guest, Mandy Irby
4:33 - What IS informed decision-making?
6:14 - When it comes to informed consent, does birth, itself, make that any different than if you are in any other event? Discussing how to give informed consent in different medical procedures
14:32 - Benefits, risks, alternatives: Are those typically given to patients? What is Mandy’s experience? Strategizing consent in different scenarios
29:57 - When Mandy was going through her education to be an L&D nurse, was she taught about the pelvic floor and informed consent? And the shift towards trauma-informed care
34:15 - How does Mandy educate nurses on providing information to the patient ahead of time so they are able to make that informed decision?
42:55 - Can someone stay at a birth center without having a cervical exam?
49:45 - As an L&D nurse, what would be some other examples or interventions where Mandy finds that happens?
56:09 - What would be one thing Mandy would share with someone who is expecting?
57:25 - How can listeners find Mandy?
In today’s episode, Jessie talks with Maria Schuba about her work as a pregnancy and postpartum and pelvic health exercise specialist and trainer. She discusses how she made the move to fitness coaching from another career, an inspiration for current and aspiring fitness professionals.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Pre and Postnatal Fitness Specialist Academy certification(PFSA)
- Maria Schuba - Pre/postnatal Fitness Coach(@maria_schuba_fitness)
- www.mariaschubafitness.com
Show Notes
0:55 - Pre and Postnatal Fitness Specialist Academy (certification) is OPEN for enrolment!
3:53 - Introduction to today’s conversation and special guest
4:50 - Maria gives as an overview of the work she does now!
6:10 - Maria’s journey to the fitness industry from a career in sales
8:25 - When did Maria get interested in coaching perinatal folks?
11:18 - Before Maria joined PFSA as a coach, were her clients mentioning the pelvic floor or core symptoms they had going on?
16:14 - The frustration of language around perinatal and postpartum fitness
19:00 - What was Maria’s experience like with the Prenatal Specialist Academy? How is that certification different?
24:08 - Anything that people considering PFSA should know from graduate, Maria?
25:40 - Where can people find Maria on the internet?
In today’s episode, Jessie talks with Lindsay Dorka about all things related to pelvic pain - including the mind-body connection, and how to treat pain (from a professional AND personal perspective)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Beyond the Kegel: FREE, LIVE workshop with Jessie on March 30th!
- @anchorpelvichealth on Instagram
- lindsay@anchorpelvichealth.com
Show Notes
0:55 - Beyond the Kegel: FREE, LIVE workshop with Jessie on March 30th!
3:19 - Who we are talking with today - and how we initially found one another!
5:05 - Lindsay introduces herself!
8:00 - Lindsay’s history with SI joint pain
9:05 - What were specialists telling Lindsay was wrong, what to do and what not to do?
11:41 - How Lindsay explains the idea of pain to her clients
13:18 - Lindsay’s experience with anxiety and depression, postpartum (and why she thinks that related to her pain)
17:14 - Where do you start to unravel this shitstorm of stress, rushing, go go go?
20:17 - Explaining “grounding techniques”
25:10 - Why do cues to “fix” things postpartum not stick?
28:59 - How can we help people begin to feel confident and capable in their bodies, sooner?
30:20 - If someone is following a workout plan and feels great following each workout one week, but feels crappy following the same workouts the next week…what would Lindsay say to them?
31:58 - For the professionals who are listening, if they want to be working more in this manner, but are meeting some pushback from clients/patients?
34:32 - Wrap up - and a bit on painful sex!
In today’s episode, Anita talks with Rachel, who just went through the Bump to Birth program when preparing for her first birth. We’ll discuss Rachel’s pregnancy journey, birth experience, and where she is today!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method(self-study) is open for enrolment!
Show Notes
0:55 - Bump to Birth Method Self-Study is open for enrolment!
2:48 - Anita introduces her special guest, Rachel Spillman!
4:08 - Rachel shares more about herself and her family
5:50 - How did Rachel feel physically, mentally and emotionally in her pregnancy?
12:04 - What were the steps Rachel took to prepare for giving birth?
15:48 - Mobility as a complement to strength in birth prep
18:03 - What types of birth stories and recommendations/suggestions was Rachel subject to?
22:13 - Changing your experience through decreasing fear, naming things what they are, and hiring a team
23:40 - How all the pieces fit together into Rachel’s birth experience - and zoning in vs zoning out
32:15 - How was pushing for Rachel?
37:36 - Nobody knows what your body wants except you - and movement in birth
39:16 - How was after birth recovery, initially? (including conversation around tongue tie)
54:11 - Wrap up - with some advice for expecting (and soon-to-be) expecting parents out there!
In today’s episode, Jessie talks with Ashley Mitchell regarding her experiences through pregnancy, postpartum and mothering as a Black woman in the United States. Particularly regarding her experience with breastfeeding!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Get on the PFSA Waitlist now!
- Ashley Mitchell on Instagram
- Black Girl Magic Mama Website
- “Breast-feeding and Black Moms - why I’m breaking a generational cycle”
Show Notes
0:55 - PFSA Waitlist is OPEN!
2:05 - Jessie welcomes today’s special guest - Ashley Mitchell!
5:45 - Who is Ashley Mitchell?
9:59 - Ashley tells us about the work she does in the fitness industry now - and how she got to this point
15:49 - What was the content of Ashley’s viral video in 2020? And further questions and considerations
20:30 - What has motherhood been for Ashley? (feeding and judgment and grief…oh my!)
29:37 - Ashley’s experience with breastfeeding
36:45 - Ashley’s birth experience and what people have shared with her because of her sharing it
48:20 - Discussing the outside pressures and shame surrounding birth experiences
49:55 - Where can folks find Ashley?
In today’s episode, Anita talks with Pediatric Physiotherapistt, Ella Van Bruinessen, all about three specific baby topics that many parents have!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method(self-study)
- Ella Van Bruinessen on Instagram
Show Notes
0:55 - Bump to Birth Method (self-study)
2:53 - Introduction to today’s special guest!
4:55 - Torticollis - Why it happens and what parents can do at home
13:23 - When would be a good time for a parent to see a professional, and what would it look like when you do see them?
17:12 - Plagiocephaly - What it is, why it happens, and what parents can do at home
21:47 - Ella’s thoughts on baby helmets for treatment
25:05 - Tummy time - when we should do it, for how long, and how to make it easier
31:36 - A piece of advice from Ella to new parents
32:34 - How people can connect and work with Ella!
In today’s episode, Jessie and Anita go through some tips and ideas around prenatal exercise. We’ve talked about this a lot over the years, but it’s time for a revisit!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method(self-study)
Show Notes
0:55 - Bump to Birth Method (self-study)
2:53 - What we are talking about today!
3:30 - What did exercise look like for Anita and Jessie in their pregnancies?
8:07 - What are the physical benefits of exercising in pregnancy?
9:46 - Preparing for postpartum
16:15 - Exercise for end of pregnancy
19:00 - Wrap up
In today’s episode, Jessie and Anita address the question: is postpartum forever? We unpack whether this is a helpful or harmful idea, what it really means, and how we feel about the matter!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy Coaching Certification(save $500)
Show Notes
0:55 - Enrolment is opening soon for the Prenatal and Postnatal Fitness Specialist Academy (from Jessie)!
2:10 - What we are talking about today!
3:00 - Considerations around language regarding the postpartum timeline
6:20 - The idea that postpartum is forever from Jessie’s perspective
8:35 - The idea that postpartum is forever from Anita’s perspective
10:10 - Wrap up
In today’s episode, Anita talks all about wrist pain in postpartum, and shares suggestions and exercises used to address that pain. No matter where you are at in your pregnant/postpartum journey, this can be helpful!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study
Show Notes
0:58 - Bump to Birth Method program (self study) is open for enrolment, now!
2:52 - What we are talking about today!
4:45 - Different areas around the wrist you may experience pain
7:45 - Carrying positioning
11:16 - Lifting your baby
13:11 - Feeding positioning
16:32 - Baby wearing to give your wrists a break
17:30 - Mobility exercises that could be considered stretches
23:39 - Strength exercises
29:49 - Activity modification
32:15 - Using a wrist or thumb splint
35:39 - Wrap up
In today’s episode, Jessie chats with Madison Cleckler about all things birth mindset, and how to have conversations about birth with our pregnant clients and patients. If you work in any fitness, exercise, coaching, or health modality, this will be a really key discussion for you. We discuss how we consider lanugage we use with clients and patients around bith, so they can feel better prepared for what comes up around birth, but mostly how we can stay supportive figures for them.
- This is a conversation taken straight from Jessie's Prenatal Fitness Specialist Academy course, so enjoy this behind-the-scenes peek into what kind of education you receive in the pregnancy and postpartum coaching certification!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Pre and Postnatal Fitness Specialist Academy - enroling soon!
- Madison Cleckler - Fitness Doula
Show Notes
1:01 - What we are talking about today (a conversation straight from our
3:36 - Introduction to Madison Cleckler and the subject we are talking about!
5:51 - Madison introduces herself!
7:18 - How does Madison work with clients?
9:52 - Is the “training for birth” prenatal exercise messaging accurate and useful? How does Madison navigate this with clients?
13:08 - How problematic commentary on pregnant bodies can be
16:32 - “Natural Birth” - What it means, and what our language around it means
24:17 - With the folks that Madison works with, what does “preparing physically for birth” mean?
27:45 - What is Spinning Babies? Madison gives us the details
30:34 - How does Madison help prepare clients mentally and emotionally for birth - and what happens after?
35:49 - For those who are not doulas or child birth educators, but we are working with pregnant clients or patients, what else could we do OR what should we avoid in supporting as they go through birth?
38:42 - What are the other professionals Madison tends to refer out to most often with her prenatal clients?
39:54 - Madison’s parting words
In today’s replay of episode 227, Anita gives her top 5 tips for preparing for a subsequent birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self-study
- To Pregnancy and Beyond - closing soon!
Show Notes
0:58 - Bump to Birth Method - self-study edition!
3:03 - What today’s replay is all about - and an ask!
3:51 - Introduction to today’s subject
4:46 - Tip #1: Process your last birth
7:47 - Tip #2: What are your current birth preferences?
13:32 - To Pregnancy and Beyond enrolment is closing soon!
16:14 + 2:45
16:14 - Tip #3: Connect to your breath
23:52 - Tip #4: Posture and movement breaks to getting ahead of aches and pains and prepare body for birth
32:54 - Tip #5: Ask yourself how you want to prepare - what will make you feel more calm, confident, and prepared this time around?
39:28 - Wrap up
In today’s episode, Jessie sits down with Nicola Salmon who works in fertility and pregnancy education coaching and guidance with folks who are in larger or bigger bodies, who are navigating these healthcare systems in which they might be having a difficult time directly because of the weight and size stigma that exists everywhere, but particularly within trying to conceive and through the pregnancy, birthing, and postpartum processes. This is key, especially if you are a fitness and health pro working with pregnant and postpartum people - to understand the impacts of weight and size stigma on patient health - or understanding your own experience as a pregnant person in the body you live in right now!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Pre and Postnatal Fitness Specialist Academy
Show Notes
1:05 - Intro to today’s episode, which is a guest lecture from our Prenatal Fitness Specialist Academy!
3:50 - What today’s episode is all about
4:58 - And intro to Nicola Salmon and her work!
8:50 - What does “fat positive” mean? (Including some key definitions around what we are talking about today)
12:47 - What are on the minds and in the experiences of pregnant people as their bodies grow larger?
16:04 - Questioning the lack of body diversity in pregnancy exercise materials
18:40 - How does navigating weight or size-biased practitioners impact someone’s experience in pregnancy and in preparing for birth?
22:46 - How does Nicola navigate birth preparation with her clients?
27:27 - What are some of the most common things coming up for clients going through fertility treatment?
29:14 - When looking at messaging, marketing, and what they are selling, how can people increase feelings of safety and comfort for people entering their spaces?
38:06 - How can fitness and health professionals really begin - and continue to - unlearn their biases and shift the culture of their industries?
41:12 - Parting words from Nicola Salmon!
In today’s episode, Anita is talking about how to use a birth ball in pregnancy (No, they aren’t just for birthing!)
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method
- Anita’s Prepare Your Pelvic Floor Workshop
Show Notes
1:11 - Promo for Anita’s Bump to Birth Method
1:46 - LIVE WORKSHOP January 22: Prepare You and Your Pelvic Floor for Pushing
2:46 - What we are talking about today!
3:30 - Is a birth ball the same as an exercise ball? Other specifications and where to find them
6:03 - Intro: Ways to use the birth ball in pregnancy
6:30 - Using a birth ball for sitting
8:02 - Using a birth ball to kneel on
9:20 - Using a birth ball for Child’s Pose, leaning on the ball
10:04 - Using a birth ball Child’s Pose stretch with the ball (for your shoulders)
11:32 - Using a birth ball for a back bend
13:12 - Using a birth ball for deep lunges
14:50 - Wrap up
In today’s episode, Jessie takes the time to discuss what healthy discipline is around exercise (this is originally being released at the beginning of the year, during all of the “New Year, New You,” body talk). It’s time to feel more peace and calm as you go into thinking about your workout routine!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Sign up for Jessie’s FREE 5x5 LIVE Fitness Challenge - happening this month!
- Exercise Tracker - DOWNLOAD HERE
Show Notes
1:01 - Jessie’s 5x5 LIVE Fitness Challenge!
4:30 - What we are talking about today!
6:13 - The spectrum of fitness marketing and messaging
8:07 - Staying flexible in your approach, but still showing up
10:07 - Why I exercise
11:30 - How I identify what healthy discipline looks and feels like to me (use these prompts for yourself):
11:46 - Question #1: How do I actually want to feel in my body?
12:42 - Question #2: How do I want to feel showing up to the rest of my life?
17:07 - What healthy discipline could look like - it all depends on YOU
19:14 - Consider that movement and exercise is good. And additional considerations
20:20 - Healthy discipline
21:00 - Wrap up
In today’s episode, Jessie and Anita talk through the development of a pelvic floor symptoms flare up plan. This is key to think in advance about symptoms and sensations you could encounter, as well as how to move through those when they occur. It’s time to gain confidence and take control of your own health!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
1:03 - What we are talking about today!
3:50 - #1: Understand what your beliefs are regarding - what the stories are you believe to be true about - your pain, discomfort, etc.
12:06 - #2: Know what physical behaviors and movement actually help you to feel better in your body, and have your list handy to put into place
13:11 - #3: Consider what else you might need on a mental and emotional level to feel better in your body right now
14:12 - Wrap up-ish
14:39 - #4: Be realistic about symptoms, sensations, and pain
In today’s episode, Jessie and Anita talk about the increase in constipation, a common pelvic floor symptom, around stressful times like the holidays, and how to handle it during times like these.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:01 - What we are talking about today!
1:51 - Why constipation may be more prevalent during the holiday season
4:44 - Tip #1: Make sure you are getting an adequate amount of water
8:13 - The definition of constipation: what is “enough” pooping?
11:20 - Tip #2: Move your body
18:29 - Tip #3: Use a footstool!
22:20 - Wrap up
In today’s “Best of TBAB” replay of episode 249, Anita and Jessie talk about strength training in pregnancy, and how that can help you prepare ahead for postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self study
- FREE Prenatal Pelvic Floor Guide
Show Notes
0:55 - The self study version of Anita’s Bump to Birth Method is available to you, now!
2:56 - What we are talking about on today’s episode!
5:37 - Exercise #1: Squats
10:08 - Exercise #2: Lunges
13:58 - Exercise #3: Deadlifts
17:30 - “Exercise” #4: Upper Body Strength Training
20:22 - Finding a balance of Strength Training and Mobility Work
22:01 - Strength training and mobility adjustments/modifications/considerations
In today’s episode, Anita talks about how to connect to your core and pelvic floor in pregnancy and for birth. This is step one in Anita’s work with patients, as well as step one in her Bump to Birth Method Program!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method - self study
- FREE Prenatal Pelvic Floor Guide
Show Notes
0:55 - The self study version of Anita’s Bump to Birth Method is available to you, now!
2:50 - What we are talking about today!
6:18 - Where are your pelvic floor muscles and what is your core canister?
9:25 - Use the core canister breath (which goes by many names)
15:54 - Learn how to relax and lengthen your pelvic floor with your breath - specifically when it comes to labour and birth
22:00 - Review and wrap up
In today’s episode, Jessie takes a chance to talk about how to go into 2023 focussing on building a healthier relationship to exercise (instead of the onslaught of “New Year, New You” messaging).
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
0:55 - Applications are now open for 1:1 private online fitness coaching with Jessie (starting January 2023)!
2:30 - What Jessie is talking about today!
4:47 - Tip #1: Spend time thinking about and understanding your thoughts and feelings around your desire to exercise - and then continue to check back in with yourself about it!
8:03 - Tip #2: Practice exercising when it is inconvenient.
12:08 - Tip #3: Think about exercising intuitively…however, we need to adjust our understanding around intuitive exercise as well.
15:34 - Tip #4: Set super realistic goals.
17:51 - Tip #5: Set yourself up for success.
20:55 - Wrap up
In today’s episode, Jessie and Anita talk out their frustration around marketing to pregnant and postpartum folks around belly-only pregnancy (an uncontrollable factor in pregnancy…). We talk about the feeling of needing to control a pregnant body, and the pressures to “bounce back” after pregnancy.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:04 - Rant time!
8:50 - How to move forward, looking at things like this with a critical lens
In today’s episode, Jessie and Anita dive deep into the physical recovery after having a cesarean birth. Of course we’ve discussed this throughout the lifetime of the podcast - but we are constantly looking to go deeper and update any information from before. Because, just like you, we are constantly learning and growing! Enjoy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Black Friday / Cyber Monday Bundle is LIVE! 50% OFF!
Show Notes
0:58 - Black Friday/Cyber Monday is on NOW!
3:20 - What we are talking about today!
4:30 - Jessie discusses the physical recovery from the birth of her youngest - a planned C Section - as well as a little more on the unplanned caesarean of her first birth
10:10 - Staying on top of your pain meds
12:44 - Planning ahead for support
13:46 - Uncomfortable movements post-caesarean - and some tips to make them less uncomfortable!
21:16 - Scar care
24:32 - Returning to exercise post-caesarean
28:37 - Wrap up!
In today’s episode, Jessie talks with Martine Chiasson of the Mama Movement - colleague, friend, and student inside of the Coach Collective - all about how she has grown her business, sustainably, and grown in her confidence with Coach Collective.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Coach Collective enrolment
Show Notes
0:58 - Jessie’s Coach Collective business mentorship is open for enrolment!
3:31 - Who we are talking with today!
4:34 - What we are talking about today!
5:21 - Martine shares a little more about what she does professionally
6:02 - What did Martine’s business structure look like when she started?
9:53 - On all of the skills needed to develop and run a business
11:40 - What point was Martine at in her business and mindset when she joined the Coach Collective?
17:04 - How to be yourself while selling, marketing and growing a business
22:09 - Does Martine feel more comfortable selling since joining Coach Collective?
24:17 - Longer term planning - especially with small children
29:00 - What Martine wants people who are considering Coach Collective to know!
34:32 - Wrap up!
In today’s episode, Jessie talks to you - our fitness and health professionals, entrepreneur or business owner - about the state of online business as we move into 2023! Listen in for the six things JMG Fitness (as well as Coach Collective members) is using to grow and thrive during these times.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Coach Collective Wait List!
Show Notes
0:58 - Jessie’s Coach Collective is opening SOON for the cohort that starts in January!
3:54 - What we are talking about today!
6:11 - Tip #1: “Winging it” is not a business strategy we are going to employ in 2023
9:26 - Tip #2: Organic, transparent marketing is going to be EVERYTHING
12:45 - Tip #3: Launches, your enrollment periods, may require a longer runway to that selling time
15:28 - Tip #4: We are going to need more touch points and additional ways of being in communication with folks
18:43 - Tip #5: Go hard for your own programs, sell yourself on your own offers, get excited about what you are putting into the world
20:36 - Tip #6: Move into a more significant leadership role within your company
21:56 - Rundown and wrap up
In today’s episode, Anita talks with Chana Ross of Vital Physiotherapy and Wellness all about strategies and tips to mentally and physically prepare for your birth!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - Self Study, is available NOW!
Show Notes
0:53 - Bump to Birth self study is available to purchase TODAY!
2:47 - Intro to today’s episode
4:00 - Who is Anita Lambert?
5:56 - Why we are going to keep talking about birth and advocating for yourself!
7:40 - The importance of partner preparation
8:48 - What are the foundations of birth prep?
12:09 - What happens when you don’t prepare for birth (fight or flight/protection mode)
13:20 - On mobility work
14:06 - Finding things that will keep you focused during contractions
14:36 - Understanding the process of labor and knowing what questions to ask for informed decision-making
15:07 - What if someone is planning for an epidural?
18:39 - Optimizing your birth experience
20:30 - Self judgment around “best practices” for birth
21:30 - Wrap up on the topic
In today’s replay of episode 235, Jessie and Anita discuss what pregnant people can do for their core while they are pregnant - and think about core exercises differently.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Course(self study)
Show Notes
0:53 - Bump to Birth self study is available to purchase TODAY!
2:47 - Intro to the replay
3:31 - What we are talking about today! 3:26
4:08 - Consideration #1: Connecting to your core in different ways is key
8:08 - Consideration #2: Traditional core exercises - crunches and sit ups - get awkward in pregnancy
14:42 - Consideration #3: It’s not all about strengthening your core
17:28 - Wrap up
In today’s replay of Episode 226, Jessie talks with a few colleagues who have gone through Postnatal Fitness Specialist Academy about what the academy has done for them to shape, shift and evolve their coaching of postpartum people.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy
Show Notes
0:55 - Prenatal and Postnatal Fitness Specialist Academy - open for enrolment!
3:38 - Introduction to today’s episode
5:01 - Erica Friedman, Pre-Postnatal Fitness Coach
13:51 - Rhonda Chamberlain, Physical Therapist and Pre-Postnatal Fitness Coach
19:11 - Kimberly Smith, Pregnancy and Postpartum Coach
22:36 - Martine Chiasson, Kineseologist and Certified Pre-Postnatal Fitness Specialist
28:20 - Mireille Treeby, Science Lecturer, Postnatal Fitness Coach
33:23 - Jessica Lacoursiere, Postnatal Strength Coach
Today, we are talking about the value and importance of having continuing mentors as a coach or clinician to evolve and grow in our work.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy
Show Notes
0:55 - Prenatal and Postnatal Fitness Specialist Academy - open for enrolment!
3:45 - What we are talking about today!
6:14 - How did Anita get started working in pelvic health?
9:17 - Did Anita know that pelvic health was a thing she could specialize in when she was in physio school?
10:30 - How things have trended towards pelvic health even since we started this podcast
11:01 - Jessie’s personal training journey to a pre/postnatal fitness specialization
12:29 - Who was Anita learning from / being mentored by in her early years?
15:50 - Respecting the responsibility that comes with working with pregnancy, postpartum, and pelvic health
16:30 - Do I really NEED another pregnancy and postpartum certification?
17:39 - One of the first applications Jessie saw of the pelvic floor in fitness - and her journey as a mentee
22:29 - One of the most amazing parts of adding prenatal and postnatal to Anita’s practice is…
23:45 - Why it’s key to learn about perinatal health from people in AND outside of our industry
Today’s episode is a recent episode of Jason and Lauren Pak’s “Reasonably Fit” podcast Jessie was a guest on that they were so gracious to let us share! We talk about how messaging and marketing to pregnancy and postpartum folks can be harmful, best practices for exercising in pregnancy, returning to exercise postpartum, and a deep dive into the pelvic floor with optimal pelvic muscle training tips!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Prenatal and Postnatal Fitness Specialist Academy
Show Notes
0:55 - Prenatal and Postnatal Fitness Specialist Academy - get on the waitlist for more info, today!
3:18 - Intro to today’s episode!
In today’s episode, Jessie talks about adjusting exercises for folks with larger bodies - especially in times of pregnancy, postpartum and parenting - people whose bodies are going through many transitions and changes. Please keep points made in this episode in mind so that your client/patient experience is amazing, powerful, and comfortable for them! Non coaches and practitioners can learn what to look for and consider during this episode as well!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s FREE, LIVE, Perinatal Pathway October workshop - sign up now!
Show Notes
0:55 - Jessie has a brand new, free, live workshop coming this month!
3:22 - Introduction to the subject matter and why it’s important
5:20 - Jessie talks about her experience through her own body changes
7:00 - Tip #1 (for the pros): Have you created a relationship with your clients where people feel comfortable telling you the truth about their bodies (coming to you with things such as “this doesn’t feel good”)?
9:10 - Tip #2 (for the pros): Give options right away for people to adjust a movement where there could be discomfort for them in positioning their body
11:28 - Tip #3 (for all): Adjusting prone positions
13:30 - Tip #4 (for all): Adjusting spinal flexion exercises, or exercises where we are folding into the belly
15:30 - Run through and wrap up
18:05 - Reminder on advocating for yourself!
In today’s episode, Anita talks with Emily about her experience with a positive, calm and controlled car birth!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - the LIVE online Fall group - is open for enrolment!
Show Notes
0:55 - Enrol for LIVE, online Fall group of Anita’s Bump to Birth Method
3:10 - Who we are talking with today!
4:05 - Emily introduces herself!
5:00 - Emily shares how she felt physically, mentally, and emotionally during her first pregnancy
5:43 - What did Emily hear from family and friends leading up to her first pregnancy?
7:55 - How was Emily’s first birth and postpartum recovery?
10:15 - Prior to birth, did Emily listen / hear of a variety of birth stories?
11:10 - Did Emily feel like labour or birth or pushing were talked about much with her care provider?
12:45 - How was Emily’s second pregnancy mentally, physically and emotionally?
15:00 - What did birth prep look like for baby #2?
18:30 - How did labour go with baby #2?
31:50 - How has recovery been this time around?
34:22 - What advice would Emily give to someone expecting for the first time?
36:24 - What advice to Emily have for subsequent birthing parents?
38:06 -Wrap up
In today’s episode, Anita discusses how to prepare for a vaginal birth after having a cesarean (VBAC) - both mentally, and physically! Don’t worry, there are plenty of tips for folks who delivered vaginally the first time, as well!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Get on the waitlist for the LIVE online Bump to Birth Method with Anita Lambert!
Show Notes
0:55 - The waitlist for Anita’s LIVE online Bump to Birth Method is open now!
3:06 - What we are talking about today!
4:15 - Do you have questions around why you had a cesarean birth last time?
5:50 - Do you feel trauma around your past birth experience?
7:57 - What was your support team like the first time you gave birth?
10:24 - This time around, are you seeking out a care provider that is supportive of VBAC?
12:48 - Was there anything missing last time with the prep that you want to do differently this time?
16:09 - Partner preparation to support you
20:10 - To round out the mental prep: what are some mental ways to keep you focused during labor?
22:12 - Addressing your initial cesarean scar prior to giving birth again
23:49 - Addressing your pelvic floor prior to giving birth again
27:05 - Mobility exercises
29:20 - Strength training
30:34 - Wrap up!
In today’s episode, Jessie will talk about how to run a successful initial perinatal client consult! This is for people who work with pregnant or postpartum clients - or want to be working with this population!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- The Perinatal Pathway(Jessie’s new, free, live, online workshop in October!)
- FREE, downloadable Perinatal Consult Form
Show Notes
0:55 - Introducing Jessie’s brand new, free, live, online workshop: The Perinatal Pathway
3:28 - What we are talking about today, who today’s episode is for, and why it’s important!
5:08 - What is all included in that initial client consult
5:59 - #1: The optimal onboard
12:45 - #2: The pelvic floor prescription
17:13 - #3: Leveraging your language and managing client mindset
22:38 - Recap of the episode
In today’s episode, Anita and Jessie talk about strength training in pregnancy, and how that can help you prepare ahead for postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth LIVE online group coaching waitlist is open!
Show Notes
0:55 - The waitlist is now open for the online group coaching option for Anita’s Bump to Birth Program (includes live teaching!)
3:10 - What we are talking about on today’s episode!
5:51 - Exercise #1: Squats
10:22 - Exercise #2: Lunges
14:12 - Exercise #3: Deadlifts
17:44 - “Exercise” #4: Upper Body Strength Training
20:36 - Finding a balance of Strength Training and Mobility Work
22:15 - Strength training and mobility adjustments/modifications/considerations
In today’s episode, Anita talks with Katelyn, a dental hygienist, all about preparing for her first birth and her positive birth experience!
Birth stories are one of the most requested subjects for To Birth and Beyond - so be on the lookout for more to come!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method self-paced course
Show Notes
0:55 - Anita’s Bump to Birth Method self-paced course
2:51 - What we are talking about - and who with - today!
3:38 - Katelyn introduces herself
4:50 - Mentally, physically, emotionally…how was Katelyn’s pregnancy?
6:36 - What stories around pregnancy did Katelyn hear from family and friends?
7:17 - How Katelyn found Anita - her pelvic health physiotherapist
8:20 - In terms of exercise and activity, what did Katelyn find helpful and enjoy?
9:57 - How were aches and pains throughout Katelyn’s pregnancy?
10:56 - How did Katelyn prepare for birth?
12:21 - How did her preparations play a role in her birth?
15:10 - How did Katelyn’s husband prepare?
16:26 - Going over birthing options - and getting excited to give birth
18:36 - Did Katelyn listen to a variety of birth stories throughout her pregnancy?
20:39 - How Katelyn chose her type of care provider and where she gave birth
23:03 - Katelyn describes the birth center she chose
24:15 - Finn’s birth experience!
35:40 - Katelyn shares her experience with her doula
37:30 - Katelyn shares about her postpartum recovery
39:53 - What advice would Katelyn give first time birthing people?
41:00 - Wrap up!
In today’s episode, Jessie and Anita talk about a highly requested subject, pertinent especially around this time of year: guilt around exercise. We want this to not be something that is all-consuming so your relationship to exercise could be simpler and more relaxed.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond is open for enrolment again!
Show Notes
0:58 - To Pregnancy and Beyond Program enrolment is open, now!
4:24 - What we are talking about today - and why now!
5:49 - Has Anita ever gone through a period of guilt around exercise?
7:14 - Jessie’s experience with guilt around exercise
8:13 - Look at the expectations you are setting for yourself around exercise, where it’s coming from, and if you want to subscribe to it anymore
14:50 - Really try to understand what that guilt is about, and if there are underlying feelings to that guilt sensation
17:40 - How do we move through and begin to shed the fat phobia?
22:42 - Recap and wrap of the episode!
In today’s replay of episode 223, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Freebie from Jessie: The Coach’s Guide To Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes
Show Notes
0:58 - FREEBIE: The Coach's Guide to Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes
3:06 - What we are talking about today!
3:54 - Consideration #1: Jumping off point - conversations around prolapse
6:13 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse
11:20 - Consideration #3: Symptoms are about so much more than only exercise
14:45 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise
17:48 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse
22:28 - Wrap up
In today’s episode, Jessie talks with Gabriela Blanco about parenting, life, taking care of ourselves and our bodies while parenting, and how it can be so vital to us being able to show up in a way we want to show up!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Freebie from Jessie: The Coach’s Guide To Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes
- gabrielablanco.net
- Gabriela’s Instagram
Show Notes
1:01 - Jessie’s brand new freebie: The Coach’s Guide To Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes
3:05 - Jessie introduces the topic and special guest for today
4:40 - Let’s get into the work that Gabriela does to support parents!
9:27 - Gabriela discusses the approach of her course that lead to transformation
11:52 - What feels like it’s going well for Gabriela in parenting right now?
15:23 - What feels tough for Gabriela in parenting right now? (and how to process through it)
20:45 - What are some of the most common struggles parents come to Gabriela for?
24:34 - What was Gabriela’s relationship like to her body and exercise prior to baby, and how has it shifted in recent years?
32:45 - What has strength training been like for Gabriela?
35:22 - Has strength training influenced how Gabriela shows up in parenting and in the world? If so, how?
37:27 - Gabriela shares about her upcoming program she is starting to enroll in the fall!
40:02 - Wrap up
In today’s episode, Jessie breaks down the Summer Strength Challenge that starts on Monday, August 8th!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s Summer Strength Challenge
Show Notes
1:03 - Our Summer Strength Challenge is open for enrollment!
1:20 - What IS the Summer Strength Challenge?
1:38 - Who this is for!
2:32 - What’s included
In today’s episode, Anita talks with Kristin Brown about everything from prenatal vitamins, to protein, vitamin D, and meal trains - all in support of YOU in pregnancy and postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Method - self study course
Show Notes
0:57 - Anita’s Bump to Birth Method - self study
2:53 - Introduction to our special guest: Kristin Brown!
3:52 - What does it look like working with a dietician in pregnancy?
5:55 - What should someone look for in a prenatal vitamin, and when should they start taking them?
11:30 - Why would a prenatal vitamin contribute to nausea?
14:10 - Any recommendations re: iron?
16:18 - What are some myths around food in pregnancy?
20:03 - How can people get some of these nutrients in other ways - if they don’t eat eggs or fish?
25:10 - Tips so everything doesn’t go out the window in postpartum
27:40 - Nutrients we haven’t covered that are important in pregnancy and postpartum
30:18 - Vitamin D guidelines for birthing parents and babies
33:07 - Why focus on magnesium?
36:44 - What on the nutritional side could help people manage nausea?
41:00 - What does Kristin suggest re: protein powders?
44:52 - What are some of Kristin’s favorite tips and recipes to think ahead, for those who are pregnant?
49:52 - Kristin shares from her birth experience to help others birthing twins
53:55 - How can people work with Kristin?
On today's replay of episode 189, Jessie talks with her colleague, Tara Abel, about how they each stopped thinking about exercise as solely a tool for weight loss, and how you can, too!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
References:
Time Stamps:
0:55 - Introduction to the replay episode
3:30 - Who we are talking with today
3:59 - What we are talking about today!
5:33 - When each of us realized that exercise had become a way to keep our bodies a certain way/size/composition?
19:20 - What happened when each of us decided to approach exercise differently?
31:29 - What we hope you understand/realize in listening to/relating to our stories
34:03 - What is it like for each of us now, in 2021?
42:02 - If your body is larger during this pandemic, we’ve got a message for you
46:27 - Wrap up!
In today’s episode - a replay of episode 179 - Jessie and Anita go over their top 5 tips to reduce your client fears around pelvic floor symptoms.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Pre and Postnatal Coaching Certification with Jessie - get on the waitlist!
Show Notes
1:00 - The waitlist for PFSA is now open!
2:48 - Intro to today's replay episode
5:02 - 3:30 - What we are talking about today!
6:49 - 5 key realms we focus in on when we are helping our clients release fears
7:02 - #1: Educate clients around pelvic floor function
10:44 - #2: Figure out what client ideas and beliefs are around symptoms, pain, diagnoses, etc.
17:06 - #3: Help clients find some success and confidence with practice and exposure
20:01 - #4: Use slow and steady change to their programming, especially if you have someone who is nervous or anxious
21:16 - #5: There might be some physical supports that could help your clients
25:38 - Review and wrap up
In today’s replay of Episode 224, Anita goes over partner roles and responsibilities, as well as tips to prepare yourself and your partner for birth - including ways your partner can support you in order for you to stay present during the process.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Course(self study)
Show Notes
0:55 - Anita's Bump to Birth Course (self study)
2:50 - Intro to today's replay
3:19 - What today’s episode is all about
6:44 - Tip #1 (How your partner can support you during birth): Make sure you stay hydrated during labour
7:43 - Tip #2: Remind you to pee every 1-2 hours
8:26 - Tip #3: Remind you to change positions
10:12 - Tip #4: Understand “induction”
10:31 - Tip #5: Know birthing positions (for medicated AND unmedicated)
12:49 - Tip #6: Know ways to help minimize tearing
13:08 - Tip #7: Know interventions
13:40 - Tip #8: Does your partner know your birth preferences?
15:55 - Tip #9: How can your partner advocate for you during birth?
17:05 - Wrap up (why this is all so important)
In today’s replay of episode 197, Anita breaks down the all-important mental prep for labor and birth into 4 easy to follow steps!!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita’s Bump to Birth Course(self study)
Show Notes:
0:55 - Anita's Bump to Birth Course (self study)
2:50 - Intro to today's replay
3:18 - What I will be talking about today
4:16 - Step #1: Get an idea of the environment you will be birthing in
7:24 - Step #2: Finding strategies that are going to help you stay in the zone and focused through a distraction or surge, so your body and brain aren’t getting ahead of you
15:22 - Step #3: Listen to a variety of birth stories
17:27 - Step #4: Gain knowledge around labor and birth beforehand
20:51 - What my Bump to Birth Program is all about
21:39 - Wrap up
In today’s episode, Jessie talks through how she handles body discomfort - especially when she is committed to the knowing that her body is not the problem - while staying away from restriction…and how you might, too!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s 50% off birthday sale!
Show Notes
0:57 - Jessie’s 50% off birthday sale is LIVE NOW!
3:57 - What we are talking about today!
6:38 - First: something we must normalize!
8:25 - Reminder #1: The discomfort is not a call for urgency to change my body
10:12 - Reminder #2: Sit with the growth and discomfort of those feelings (I acknowledge and name it)
11:42 - Reminder #3: I continually remind myself what I want for myself, how I want to feel long term in my body
14:24 - Reminder #4: I do what I can to take care of myself and to increase my feelings of comfort
16:38 - Quick rundown of the 4 reminders and wrap up!
In today’s episode, Anita talks with L&D Nurse, Trish Ware, about her position as an L&D nurse, as well as how to have the most empowering hospital birth possible!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Course(self study)
- Trish Ware, RN - Instagram
- Trish’s free Birth Workshop
- Trish’s Calm Labor Birth class
Show Notes
0:55 - Anita’s Bump to Birth Method (self study)
2:50 - Who I am talking with today!
4:00 - What got Trish into L&D?
8:50 - How many patients is an L&D nurse working with at once?
10:02 - Is an L&D nurse there for an OB/GP or midwife?
11:53 - Birth preferences and plans
19:30 - Why your birthing partner needs to know your preferences and plans (and bringing them up early with everyone involved)
23:40 - Trish explains her passion for patient/student/client ability to choose to leave a practice
25:17 - What are all the different tasks an L&D nurse is doing during the entirety of labor and delivery?
29:32 - Does Trish feel like L&D nurses are as handson as she would like to be?
32:27 - What difference does a prepared partner bring to the experience?
36:52 - Informed conset and informed refusal
42:34 - Have a question? Just ask!
47:27 - Pushing
53:02 - What does “hospital policy” mean?
55:46 - How can people connect with Trish?
In today’s episode, Jessie discusses simple and best practices to work out with kids around. Jessie has been using these tips to create a consistent, regular exercise routine in her life for 7 years.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
1:01 - What we are talking about today!
5:14 - Tip #1: Approach every workout with the mindset that you are going to be interrupted
6:21 - Tip #2: Break up the workout
7:42 - Tip #3: Do not change your clothes to exercise
8:19 - Tip #4: Exercise equipment stays out in plain view
9:15 - Tip #5: Snacks and screens
10:04 - Tip #6: Reset the boundaries with your toddlers or older kids again and again
11:27 - Tip #7: Get super realistic about your expectations for yourself (for the life you are living right now - what is ACTUALLY possible?)
12:48 - Tip #8: Know that the first few months of starting an exercise plan/program is sa learning curve…
14:58 - Tip #9: Practice working out when it is inconvenient
16:34 - Tip #10: If you are able, ask for more support…
18:03 - Rundown and Wrap
In today’s episode, Jessie and Anita discuss what pregnant people can do for their core while they are pregnant - and think about core exercises differently.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s Bump to Birth Course(self study)
Show Notes
1:04 - Bump to Birth self study is available to purchase TODAY!
2:53 - What we are talking about today!
3:30 - Consideration #1: Connecting to your core in different ways is key
7:30 - Consideration #2: Traditional core exercises - crunches and sit ups - get awkward in pregnancy
14:04 - Consideration #3: It’s not all about strengthening your core
16:50 - Wrap up
In today’s episode, Jessie and Anita discuss ways to use exercise as a tool to help you along in your life during these times when things feel so painfully hard.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Show Notes
1:04 - What we are talking about today
3:06 - #1: Exercise can force me to feel things in my body when I am feeling really numb to things
5:29 - #2: It forces me to breathe in deeper and different ways
7:04 - #3: It can help to reconnect me to a sense of power and purpose - within myself, within my body, within my life
9:00 - #4: It can really help with the aches and pains that come with stress
11:07 - #5: Completing the stress cycle
13:00 - Wrap up
In today’s bonus episode, Jessie gives you a peek into her “Ready, Get Set” program with a guided test run - complete with warm up and cool down!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Ready, Get Set Program - ON SALE UNTIL THURSDAY, MAY 26th 2022 @ 11:59PM PST
Time Stamps:
1:00 - Intro to this bonus episode!
1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan)
3:39 - Jessie coaches you through a running workout!
15:37 - Wrap up!
In today’s episode, Anita realized that we often give you suggested on things to help pelvic floor symptoms. But - before that - let’s talk about what you can STOP doing to help your pelvic floor symptoms!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:00 - Introduction to the subject
1:43 - Review of the picture of the pelvic floor muscles
3:16 - The pelvic floor doesn’t work in isolation - time to picture the pelvic floor canister!
3:59 - Habit to check in with #1: Are you constantly sucking in?
7:02 - Habit to check in with #2: Do you constantly clench your bum?
8:50 - Habit to check in with #3: Being too focused on your pelvic floor
11:26 - One thing TO do: If you can, please take some breaks throughout the day to do some deep breathing
13:40 - Review and wrap up!
In today’s episode, Jessie talks with Dr. Jillian Murphy about realizing and untangling your relationship with exercise from a damaging place to positive, healthy, flexible, and rooted in care for self.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond is OPEN FOR ENROLMENT!
Show Notes
0:55 - Enrolment is now OPEN for To Pregnancy and Beyond!
3:26 - Intro to the episode
5:36 - How Jessie progressed into the perspective of fitness coaching she is in now
8:31 - What has it felt like for Jessie to step out of the more conventional fitness world?
10:37 - What’s Jessie’s philosophy and strategy when it comes to shifting the perspective on why we move our bodies?
15:30 - Jessie discusses ways to get through the initial resistance to get back to movement
17:30 - The way in which Jessie approaches exercise now
21:40 - Wrap up!
In today’s episode, Jessie talks through values - and why she may just not be the coach for you.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- To Pregnancy and Beyond waitlist
Show Notes
0:55 - To Pregnancy and Beyond is almost open for enrollment!
3:05 - What we’re talking about today
4:54 - Business is political
6:07 - Why Jessie is talking about this, today
6:57 - Why To Pregnancy and Beyond may not be the program for you - and why it might be
9:05 - What our work in To Pregnancy and Beyond is and is about
11:38 - Enrolment is open soon for To Pregnancy and Beyond! And wrap up
Today's episode is a throwback to one of our favorites: Episode 107. Anita and Jessie address Toi Marie’s recent Instagram post which posed the question: Who is taking care of the moms?
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
https://www.instagram.com/toimarie/
https://www.instagram.com/p/B7ccynDl0Kn/
https://www.instagram.com/iamerinbrown/
To Pregnancy and Beyond waitlist
Time Stamps
0:55 - To Pregnancy and Beyond enrolment opens soon - get on the waitlist!
2:50 - Introduction to thie replay episode
5:15 - What we are talking about today!
7:39 - Do WE feel taken care of right now in our lives?
13:45 - Another gem of a post from Toi Marie to discuss!
15:03 - Discussing the level of self-sufficiency in motherhood (inspired by a comment on Toi’s second post!)
21:24 - What to do when you need help!
22:13 - Exploring the topic of mom guilt.
29:20 - A game-changer for Jessie…
30:13 - Wrap up!
In today’s episode, Anita talks with Andrea Schleibaum about her different experiences birthing three children - including why and what changed in her approach from baby #1 to baby #3. Andrea is a physical therapist and opening her new practice, Bloom Pelvic PT in September 2022 in Beverly, Massachusetts. Andrea is happy to connect any new or expecting moms in the area to answer any questions they have!
Andrea’s Email: andreafletch2@gmail.com
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method Group Online Program - enrolment open!
Show Notes
0:55 - Enrolment for the group option of The Bump to Birth Method Program is now OPEN!
4:03 - Introduction to our special guest and episode topic!
6:12 - What did Andrea’s first and second pregnancies feel like?
7:20 - How did preparing for birth go for Andrea’s first two?
14:00 - How was postpartum with each of Andrea’s first two?
17:40 - How was Andrea’s third pregnancy different than the previous two?
21:40 - What helped Andrea prepare for her induction?
23:53 - Did spontaneous pushing feel different from first to third birth?
25:19 - What has recovery #3 been like?
27:05 - What advice would Andrea give someone birthing for the first time? And what advice would she give people having subsequent births?
30:10 - Wrap up
In today’s episode, Anita gives her top 5 tips for preparing for a subsequent birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Bump to Birth Method Waitlist
Show Notes
0:55 - Waitlist: Bump to Birth Method
3:25 - What today’s episode is all about!
4:20 - Tip #1: Process your last birth
7:21 - Tip #2: What are your current birth preferences?
13:03 - Tip #3: Connect to your breath
20:41 - Tip #4: Posture and movement breaks to getting ahead of aches and pains and prepare body for birth
29:43 - Tip #5: Ask yourself how you want to prepare - what will make you feel more calm, confident, and prepared this time around?
36:17 - Wrap up
In today’s episode, Jessie talks with a few postnatal colleagues who have gone through Postnatal Fitness Specialist Academy about what the academy has done for them to shape, shift and evolve their coaching of postpartum people.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Open for enrolment: Jessie’s Postnatal Fitness Specialist Academy
Show Notes
0:55 - Open for enrolment: Postnatal Fitness Specialist Academy
3:01 - Introduction to today’s episode
4:31 - Erica Friedman, Pre-Postnatal Fitness Coach
13:21 - Rhonda Chamberlain, Physical Therapist and Pre-Postnatal Fitness Coach
18:41 - Kimberly Smith, Pregnancy and Postpartum Coach
22:06 - Martine Chiasson, Kineseologist and Certified Pre-Postnatal Fitness Specialist
27:50 - Mireille Treeby, Science Lecturer, Postnatal Fitness Coach
32:53 - Jessica Lacoursiere, Postnatal Strength Coach
In today’s episode, Jessie and Anita discuss their tips to adjust your workouts - so you can keep working out - during pregnancy.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Waitlist for Anita’s Bump to Birth Method group online program: www.bumptobirthmethod.com (when you join the waitlist, you’ll receive special pricing when enrolment opens & option to sign up for a FREE live masterclass before program opens!)
- Anita’s Masterclass: Discover How to Effectively Connect Your Pelvic Floor in Prgnancy to Prepare for Birth Without Doing 100s of Kegels
Show Notes
0:54 - The waitlist for Anita’s Bump to Birth Method group online program is OPEN!
3:27 - What we are talking about today!
4:12 - Tip #1: Adjust that “all or nothing” mentality
7:11 - Tip #2: Bring your ribs forward over your pelvis
9:08 - Tip #3: Connect to your breath
11:34 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms
16:06 - Tip #5 - Modify your strength training as you grow!
19:46 - Tip #6 - Modifications for high impact exercise in pregnancy
In today’s episode, Anita goes over partner roles and responsibilities, as well as tips to prepare yourself and your partner for birth - including ways your partner can support you in order for you to stay present during the process.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Waitlist for Anita’s Bump to Birth Method group online program: www.bumptobirthmethod.com (when you join the waitlist, you’ll receive special pricing when enrolment opens & option to sign up for a FREE live masterclass before program opens!)
- Anita’s Masterclass: Discover How to Effectively Connect Your Pelvic Floor in Prgnancy to Prepare for Birth Without Doing 100s of Kegels
Show Notes
0:54 - The waitlist for Anita’s Bump to Birth Method group online program is OPEN!
2:20 - Anita announces her FREE Live Masterclass coming up in the next month!
3:19 - What today’s episode is all about
6:44 - Tip #1 (How your partner can support you during birth): Make sure you stay hydrated during labour
7:43 - Tip #2: Remind you to pee every 1-2 hours
8:26 - Tip #3: Remind you to change positions
10:12 - Tip #4: Understand “induction”
10:31 - Tip #5: Know birthing positions (for medicated AND unmedicated)
12:49 - Tip #6: Know ways to help minimize tearing
13:08 - Tip #7: Know interventions
13:40 - Tip #8: Does your partner know your birth preferences?
15:55 - Tip #9: How can your partner advocate for you during birth?
17:05 - Wrap up (why this is all so important)
In today’s episode, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s FREE‘Postnatal Pro LIVE’ workshop series
Show Notes
1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’
3:16 - What we are talking about today!
4:04 - Consideration #1: Jumping off point - conversations around prolapse
6:23 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse
11:30 - Consideration #3: Symptoms are about so much more than only exercise
14:55 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise
17:58 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse
22:38 - Wrap up
In today’s episode, Jessie goes over 5 tips for postpartum folks and their coaches to create the most effective and efficient fitness programming.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s FREE‘Postnatal Pro LIVE’ workshop series
Show Notes
1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’
3:20 - What we are talking about today!
5:32 - Tip 1: Keep your programming clear and simple
7:37 - Tip 2: You probably don’t need to plan deload periods
9:48 - Tip 3: Regarding exercise design of the program, we want to get postpartum folks up off the floor within the first session
11:25 - Tip 4: Provide ongoing restful periods during an exercise session
14:23 - Tip 5: Plan in 4 week blocks
16:13 - Wrap up!
In today’s episode, Jessie and Anita discuss postpartum bellies: what’s physically happening, who to talk to, and what to do about them.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s Ultimate FREE Postnatal Consultation Form
Show Notes
1:02 - What we’re talking about today
1:39 - Preface to the conversation - we are not medical doctors
3:02 - What we think we’ve messed up in the health and fitness worlds around this subject
4:07 - Core and pelvic floor function
6:08 - The beliefs and systems that keep us small
7:45 - Conditional thoughts around “bouncing back” after pregnancy
10:54 - The very real reasons we may feel discomfort around living in a bigger body
12:05 - Where we land with this
Today, Anita talks with fellow pelvic health physiotherapist, Kate Roddy, all about perineal massage to prepare your pelvic floor for birth!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s Bump to Birth Method online program
Kate Roddy Instagram
Kegel Release Curve Instagram
Shop: Kegel Release Curve
Show Notes
2:47 - What we are talking about on today’s episode!
3:38 - What is perineal massage? And what do we need it?
12:38 - Benefits of perineal massage
15:17 - How to give yourself a perineal massage (and a ritual that includes breathing and music)
21:08 - Kate discusses the Kegel Release Curve™️ tool to make perineal massage easier
25:31 - Setting the environment and planning
29:23 - How to employ perineal massage postpartum
44:29 - If I’ve given birth before, and stitches weren’t quite right/it didn’t heal quite properly, will perineal massage help?
47:10 - Wrap up
Today, Jessie and Anita have an honest, casual chat about how we are all doing during this time in the world - how we are taking care of ourselves and adjusting in our businesses and lives!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
FREE Postnatal Consultation form from Jessie Mundell
Show Notes
1:00 - Download the FREE Postnatal Consultation form!
3:10 - What we are talking about today!
4:00 - Anita: how are you, really?
5:07 - Jessie: how are you, really?
8:22 - What has Anita been doing to be as OK as possible?
11:35 - What has been working for Jessie lately?
17:35 - Jessie on sorting her menstrual cycle out
18:40 - On couples counciling
19:35 - On decluttering
22:32 - On being working parents
23:06 - What does 2022 look like for Anita’s business?
30:30 - What does 2022 look like for Jessie’s business?
34:20 - On 4 years of the To Birth and Beyond podcast
35:18 - Wrap up
Today, Anita talks with Rhonda Chamberlain about her journey through pregnancy, birth and postpartum recovery plus shifting her physiotherapy focus to working with the postpartum population - along with some tips and tricks along the way for returning to exercise after giving birth!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Rhonda’s Instagram
Rhonda’s Website
Pelvic Health and Fitness Podcast
Show Notes
1:00 - Introduction to today’s special guest: Rhonda Chamberlain!
2:17 - What invited Rhonda to work with the postpartum population?
9:45 - Did Rhonda do anything to prepare for birth (fitness, birth, additional education)?
12:50 - What are some things Rhonda helps clients with now that she wasn’t aware of during her own births?
18:02 - How does Rhonda fit movement in, and what does that look like throughout the week?
22:15 - On Athlete Brain
24:00 - What tips does Rhonda have regarding finding ways to fit in movement at any time in life?
28:29 - What did Rhonda’s running journey look like?
31:24 - What advice would Rhonda give to someone navigating the first year of postpartum recovery?
33:35 - Rhonda shares about her podcast: Pelvic Health and Fitness Podcast
35:00 - How can people work with Rhonda?
36:48 - Wrap up
Today, Jessie talks with client and physiotherapist, Tryna DeGagne, about her postpartum experience, and how to take the guesswork out of recovery and getting back to strength training with To Pregnancy and Beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s To Pregnancy and Beyond online program - CLOSING SOON!
Tryna’s practice: Element Physiotherapy
Show Notes
0:58 - To Pregnancy and Beyond program doors are CLOSING!
3:21 - Introduction to today’s special guest: Tryna DeGagne
7:29 - What has been the biggest difference in how Tryna thinks about and treats the pelvic floor?
8:42 - Where was Tryna at movement-wise going into her first pregnancy?
10:06 - What did postpartum recovery and return to exercise look like afte rthat first birth?
11:17 - What did Tryna find in those early weeks and months of getting back into strength training and workouts with To Pregnancy and Beyond?
15:24 - Where is Tryna at now after the loss of baby Harris, and how she has started back into exercise this time around?
17:28 - What are Tryna’s favorite features of To Pregnancy and Beyond?
20:02 - Final thoughts and wrap up!
Today, Jessie and Anita talk through strategies around how to lift, how to carry, and why your toddler suddenly wants to be carried all the time - and some tips around remedying that!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s Bump to Birth Method online program
Show Notes
0:58 - Bump to Birth self study is open for enrollment!
2:47 - What we are talking about today!
4:44 - Tip #1: Try to get the toddler higher up before lifting them
5:36 - Tip #2: Exhale when you are lifting
7:02 - Tip #3: Try different variations on how you lift
8:02 - Tip #4: Switch sides while carrying
10:48 - Tip #5: Find ways to incorporate strength training
12:10 - Tip #6: Spend some time at toddler height
Today, Anita goes through different tips to prepare you and your support team for a birth following a traumatic birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s Bump to Birth Method online program
To Birth & Beyond podcast Episode 21 with Amy Dawes
Ontario Birth Trauma
Australasian Birth Trauma Association
PATTCh – Prevention and treatment of traumatic childbirth
Show Notes
0:58 - Bump to Birth self study is open for enrollment!
2:47 - What we are talking about on today’s episode
5:11 - Birth trauma is not necessarily just about what happened during birth
5:37 - Tip #1: Debrief around previous birth
6:01 - Tip #2: Determine what professional support you feel would be helpful this time around
8:25 - Tip #3: Ask questions (around past birth and current pregnancy)
9:35 - Tip #4: Take an evidence-based program or prenatal class (or all or both!), and consider working with a pelvic health physiotherapist
10:20 - Tip #5: Learn about advocating for your preferences and understanding informed decisions
11:14 - Tip #6: Communicate with your care provider and ask to see past charts
14:46 - Tip #7: Consider having a doula this time around
17:16 - Round up and wrap up
Today, Jessie talks about options to move your body to help move healing along - as opposed to waiting until you are feeling 100% - spurred by a social media post from Madison Cleckler!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more? Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Jessie’s ‘To Pregnancy and Beyond’ workout trial is open NOW (for a very limited time)
- Follow Madison CleckerHERE
Show Notes
0:58 - The workout trial for ‘To Pregnancy and Beyond’ is open now!
3:56 - What we’re talking about today
5:12 - On the fear around what your body is like / how it functions now
7:06 - What your return to exercise should address/support you in
8:11 - What I see in clients when they are active
9:42 - Wrap Up
Today, Anita talks with Surabhi Veitch about her birthing experiences, lessons learned, and mindset shifts to help you approach postpartum exercise in the best way possible - for YOU!
If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Want more?
Visitwww.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram@tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
- Anita’s The Bump to Birth Method(self study) is open for enrollment!
- Surabhi’s Website
- Surabhi’s Postpartum Return to Exercise Program
- Surabhi’s Be Active, Strong & Energized(BASE) Fitness Membership
- Surabhi’s Mom Strength Podcast
- Surabhi’s Instagram
Show Notes
0:55 - The Bump to Birth Method (self study) is open for enrollment!
2:52 - Introduction to our special guest!
5:07 - What inspired Surabhi to work with postpartum clients?
15:12 - How was Surabhi’s experience with her second child, following her education and experience with the first?
20:27 - How you feel isn’t how you will always feel - and limiting self beliefs
24:40 - On pregnancy as a reset
29:36 - What are Surabhi’s favorite ways to get movement in - and is it always structured?
36:45 - What to do when some of the pillars of your health are lower/disrupted - and distracting yourself with the progress of others
44:36 - One piece of advice to pregnant people, and one piece of advice for postpartum people
46:20 - Different ways Surabhi works with people
52:25 - Wrap up
Today, Jessie and Tara Abel basically hold a “state of the industry” conversation with thoughts and tips for leading with your values in business and life!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s ‘The Coach Collective Business Mentorship’ - enrollment open (limited spots remain)!
Show Notes
0:55 - Coach Collective Business Mentorship Program (limited spots remain!)
2:18 - Introduction to today’s guest (a three-timer to the podcast!) and what we are talking about today!
5:35 - Why Jessie chose this subject for an episode
10:20 - What does “the politics of bodies” mean in relation to coaching and fitness?
15:00 - We can NOT separate these discussions around isms from the work that we do
16:07 - Leading with your values - and shifting based on new learning
23:17 - Taking a look at who is not included in business clientele, and how to change the way we do things so they feel seen and comfortable
28:33 - Networking and relationships
30:11 - On stepping up and doing business differently
Today, Jessie and Anita look back on 2021 and highlight the top downloaded episodes of the year!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
The FREE Glute Getter Guide
Episode 156: Squatting in Pregnancy and Postpartum
Episode 168: 10 Guidelines for Post-Pregnancy Running
Episode 170: Cesarean Birth Recovery - Benefits of Working with Physiotherapist and Fitness Coach
Episode 182: Myths and Facts about Pregnancy Related Pelvic Girdle Pain with Sinéad Dufour
Episode 185: Preparing for Birth with Michelle Brooks
Episode 187: Why Do I Get Pelvic Floor Symptoms with Walking But Not Intense Exercise?
Episode 188: How to Return to Jumping Post-Pregnancy
Episode 191: All About the Peanut Ball for Labour and Birth
Episode 195: Postpartum Recovery Tips for Daily Movements
Episode 197: 4 Ways to Mentally Prepare for Birth
Show Notes
0:55 - The Glute Getter Guide
2:24 - What we will be talking about today!
3:15 - Episode 156: Squatting in Pregnancy and Postpartum
3:45 - Episode 168: 10 Guidelines for Post-Pregnancy Running
6:20 - Episode 170: Cesarean Birth Recovery - Benefits of Working with physiotherapist and Fitness Coach
8:29 - Episode 182: Myths and Facts about Pregnancy Related Pelvic Girdle Pain with Sinéad Dufour
9:52 - Episode 185: Preparing for Birth with Michelle Brooks
10:38 - Episode 187: Why Do I Get Pelvic Floor Symptoms with Walking But Not Intense Exercise?
12:15 - Episode 188: How to Return to Jumping Post-Pregnancy
14:52 - Episode 191: All About the Peanut Ball for Labour and Birth
15:55 - Episode 195: Postpartum Recovery Tips for Daily Movements
17:14 - Episode 197: 4 Ways to Mentally Prepare for Birth
18:05 - Wrap up
Today, Jessie discusses the best ways to build a values-led - and PROFITABLE - business!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s ‘The Coach Collective’ Program
Show Notes
0:55 - Jessie’s ‘The Coach Collective’ is open for enrollment NOW!
2:54 - What we will be talking about today!
4:18 - What is a “value”? And some questions to ask yourself!
6:42 - What Jessie’s coaching business is focused on and rooted in
8:35 - #1 pillar to build a profitable, values-based business: get crystal clear on what your business is trying to do through its offerings (and questions to help you along the way)
10:42 - #2: Commit to looking at your personal and professional life fro man anti-racist perspective
12:50 - #3: Communicate your messaging and marketing from an ethical standpoint
16:00 - #4: Charging for your services is kind
19:20 - Rundown of the 4 ways to build a profitable, values-based business!
20:14 - Wrap up!
Today, Anita talks with fellow pelvic health physiotherapist, Aliya Dhalla of Box Wellness Co., about the postpartum recovery items that they consistently recommend to clients.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
REGISTERING NOW - Anita’s Bump to Birth Method Program
PRENATAL AND POSTPARTUM GIVEAWAY
Village in a box : 4th trimester essentials
Show Notes
0:55 - Anita’s Bump to Birth Method is open now!
2:47 - Intro to today’s episode - and a GIVEAWAY announcement!
4:00 - Anita and Aliya talk more about Village in a Box (which is the giveaway)
7:00 - Item #1: Peri bottle
10:00 - Item #2: Mesh underwear
14:04 - Item #3: Alcohol-free witch hazel
17:26 - Item #4: Padsicles
21:36 - Item #5: Sitz bath and herbs/salts
26:40 - Item #6: Perineal spray
28:22 - What’s in the Village in a Box
Today, Jessie and Anita talk about what could affect digestion, causing constipation, and how to remedy it!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
NOW AVAILABLE: To Pregnancy and Beyond Foundations
Show Notes
0:55 - Jessie’s To Pregnancy and Beyond Foundations is now available!
3:03 - What we talked about in part one, and what we are looking forward to talking about in part two today!
4:18 - How the impacts of stress can wreak havoc on your digestion and constipation, and what it might feel like for you in your body
8:22 - Impacts of clothing on digestion and pooping
12:30 - Pooping and digestion as it relates to your menstrual cycle (if you are a person who has a cycle at this time)
14:37 - Calling back to the 5 tips to help you along with your constipation from Constipation part 1 (episode 198)!
15:50 - Stool softeners and laxatives
Today, we are rewinding to episode 191, where Anita talks with Deb Flashenberg of the Prenatal Yoga Center about all things Peanut Balls to help you get into helpful positions for birth prep!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Prenatal Yoga Center on Instagram
Anita's Bump to Birth Method online program
Show Notes
00:55 - Anita’s Bump to Birth Method - self study online course
3:09 - What is a peanut ball?
4:41 - When does one use a peanut ball, and how?
6:19 - Different pelvic openings and when they are useful in labor
11:02 - Are care providers open to bringing the peanut ball into the pushing stage?
12:57 - Do I really need to get one? I’m planning on having a medicated birth…
17:57 - What size peanut ball should I get?
19:49 - Reminders if you are interested in using a peanut ball!
21:09 - Wrap up!
In today’s episode, Jessie talks with Reena Parekh about her experience with prolapse, and her best advice for others!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
To Pregnancy and Beyond Pre/Postnatal Fitness Program by Jessie Mundell
@itsreenaparekh
www.reenaparekh.com
Show Notes:
0:55 - Intro to the episode
3:17 - Introduction to special guest, Reena Parekh
4:58 - What we will be talking about today!
5:39 - What has Reena’s prolapse journey been like?
14:46 - The impact pelvic health has on mental health
17:02 - What did returning to exercise look like initially
22:36 - What is Reena’s approach/strategies she uses right now?
27:13 - What would have been helpful for Reena to hear when her prolapse flared up in the early days postpartum?
30:36 - Where you can find Reena!
30:58 - Wrap up
In today’s episode, Jessie discusses why she took a month off of strength training, what it means, and why you might consider a break as well!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References: To Pregnancy and Beyond Pre/Postnatal Fitness Program by Jessie Mundell
Show Notes:
0:59 - Today’s show is brought to you by To Pregnancy and Beyond!
3:15 - What I’m talking about today, and why!
3:58 - Why Jessie took a month off from working out
11:10 - Taking time away from exercise: when life stress is high, exercise stress should be low
12:55 - On the intensity of parenting
14:15 - Jessie has been doing a lot of self-talk and self-discovery around bodies - especially her thoughts around her own
16:50 - What does taking a break from exercise mean? Is exercise truly feeding your health? And more questions to ask yourself…
19:30 - Wrap up
In today’s episode, Anita talks with Munira Hudani about all things diastasis rectus abdominis. And, if you’ve heard us talk about diastasis before, make sure to tune in for the most updated information regarding you and your diastasis!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References: Anita’s Bump to Birth Method online program
Munira Hudani – Instagram page: @munirahudanipt
Munira’s Course for Professionals: The Diastasis Rectus Abdominis and the Postpartum Core Course
Munira’s course for Individuals with Diastasis: InCore Method
Show Notes:
0:56 - The Bump to Birth Method on demand is open for enrollment!
3:17 - Introduction to our special guest, Munira Hudani
5:48 - What is the traditional definition of diastasis? What happens during pregnancy and then afterwards?
10:40 - Can I prevent this in pregnancy?
16:20 - Doming: what does it mean?
25:00 - What are some exercises on the traditional safe/unsafe lists? And how would Munira adjust for the gray area?
38:05 - How does Munira approach the surgery discussion?
50:00 - One key thing about diastasis that is important for someone who is pregnant or postpartum to know about diastasis
51:12 - One key thing for professionals to know about diastasis
52:34 - How people can find - and continue to learn from - Munira
54:57 - Wrap up
In today’s episode, Anita talks with Candice Thomas about her experience with perinatal mental health, the gaps in healthcare, and how she is working to mend those gaps.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References: Anita’s Bump to Birth Method online program: www.bumptobirthmethod.com
Evergreen Massage Therapy
IG: Evergreen_rmt
Livmohrproject
Bill 176 : Maternal Mental Health Act 2021
Canadian perinatal mental health collaborative
Show Notes:
0:56 - The Bump to Birth Method on demand is open for enrollment!
2:53 - Introduction to our special guest, Candice Thomas
8:38 - What was missing in terms of support and resources for Candice’s first pregnancy?
19:38 - What are Candice’s thoughts on the statistic: 98.5% of care providers say the current system is insufficient for supporting perinatal mental health?
26:48 - Candice shares more about the Canadian perinatal mental health collab
29:08 - What was missing regarding medical care in Candice’s postpartum experiences?
47:03 - What is a piece of advice Candice has for us in terms of perinatal mental health?
49:45 - Candice shares about the meditation side of her offerings
51:40 - Where you can connect with Candice online and in person!
52:55 - Wrap up
In today’s episode, Jessie chats with personal trainer and PFSA alumna, Caitlin Phillips MacDonald, experience inside of the Academy, and what her life and business look like now!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
The Postnatal Fitness Specialist Academy - CLOSES THURSDAY, OCTOBER 28th!
Show Notes:
0:55 - The Postnatal Fitness Specialist Academy (PFSA) is OPEN!
3:08 - Introduction to our special guest, Caitlin, and why she joined PFSA
8:42 - On sticking to the basics and reframing our relationship to working out in coaching parents
15:20 - What did Caitlin feel was missing between continuing ed on pregnancy and postpartum, and PFSA?
25:57 - What would Caitlin say to those who are on the fence about the Academy?
29:30 - Wrap up
In today’s episode, Jessie and Anita discuss being/acting in the position of coach or health care practitioner when it comes to pregnancy and postpartum exercise plans - and differing opinions.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References: The Postnatal Fitness Specialist Academy - CLOSES THURSDAY, OCTOBER 28th!
Show Notes:
0:55 - The Postnatal Fitness Specialist Academy is OPEN!
3:10 - What we are discussing today!
7:50 - On programming for play, impact and adjustment
10:12 - Has your client made an educated decision for themself about what they want to do with their own body, and have you educated them adequately enough to make that informed decision?
13:55 - Setting clear boundaries about what your coaching/treatment strategies with your clients will be
15:31 - If a client’s discomfort remains, refer them to someone else
17:55 - Notice what clients say about their bodies
19:38 - Wrap up
In today’s episode, Jessie and Anita discuss how health and fitness professionals can respect and best help the postpartum people they work with
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.
Want more?
Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:The Postnatal Fitness Specialist Academy
Show Notes:
0:57 - The Postnatal Fitness Specialist Academy is OPEN!
3:10 - Celebrating 200 episodes of the To Birth and Beyond Podcast!
5:14 - What we are talking about today, and the disappointing/important reason why we felt the need to talk about it!
8:44 - What is Anita’s take, being in the physiotherapy world?
10:32 - Jessie draws comparisons between fitness industry and other health modalities
12:08 - Postpartum training is not fat loss or weight loss training
13:30 - Why it’s important for health professionals to understand all of the aspects around postpartum recovery
15:35 - What really is the responsibility that comes with working with postpartum people
16:58 - Wrap up
In today’s episode, Jessie talks about her decision to have an amniocentesis in her second pregnancy.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes:
1:35 - What we are talking about today
2:15 - Jessie looks back on her own story
3:25 - Jessie explains why finding out about her second pregnancy was such a difficult time
8:34 - What led Jessie and her spouse to an Amniocentesis
12:26 - How Jessie felt following the decision
13:50 - How the Amniocentesis went/felt
15:28 - A message to the parents considering decisions like this
16:22 - Wrap up
In today’s episode, Jessie talks about all things pooping, constipation and the pelvic floor with pelvic health physiotherapist, Aliya Dhalla!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Jessie: Core Connection Workshop
Find Aliya Here: Website
And Aliya Here: Instagram
Show Notes:
1:00 - An upcoming live workshop specifically to our fitness and health professionals
3:10 - Introduction to today’s special guest and what we will be talking about (plus, WHY we need to talk about it)!
8:08 - Defining constipation
9:40 - What are clients and patients telling Aliya about their poop that makes her think adjustments need to be made?
13:56 - How is the pelvic floor related to pooping?
16:18 - How chronically holding tension in the pelvic floor muscles impacts our pooping
20:28 - Advice Aliya gives for better, easier pooping
25:00 - Recap of the 5 tips for easier pooping
25:20 - Some general food tips for better poop
28:33 - Parting words from Aliya (a couple quick tips for the first couple of poops following a vaginal birth or c-section)
In today’s episode, Anita breaks down the all-important mental prep for labor and birth into 4 easy to follow steps!!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita’s: Prepare you & your pelvic floor for pushing workshop
Show Notes:
0:55 - Prepare you & your pelvic floor for pushing workshop
3:13 - What I will be talking about today
4:11 - Step #1: Get an idea of the environment you will be birthing in
7:19 - Step #2: Finding strategies that are going to help you stay in the zone and focused through a distraction or surge, so your body and brain aren’t getting ahead of you
15:17 - Step #3: Listen to a variety of birth stories
17:22 - Step #4: Gain knowledge around labor and birth beforehand
20:46 - What my Bump to Birth Program is all about
21:34 - Wrap up
Episode 196: Quick tips to help urinary urgency in pregnancy and postpartum
In today’s episode, Anita shares some quick tips to help a common pelvic floor symptom that people can experience at any time in life: urinary urgency.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References: Discover 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for BirthWithout doing 100s of Kegels a Day
Show Notes:
0:55 - Anita’s E-Book
1:34 - What we are talking about today!
2:10 - Why does urinary urgency happen?
3:22 - Strategy #1: Retrain your brain-bladder connection
6:25 - Strategy #2: Pause and take deep breaths
6:53 - Strategy #3: Pelvic floor contractions
7:32 - Wrap up!
In today’s episode, Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:02 - What we are talking about today!
1:59 - Recovery Tip #1: Getting in and out of bed
8:38 - Recover Tip #2: Coughing and sneezing
13:38 - Recovery Tip #3: Lifting the car seat
18:00 - Recovery Tip #4: Baby wearing
21:40 - Recovery Tip #5: Chest feeding
23:14 - Recovery Tip #6: Walking
30:20 - Recovery Tip #7: Relaxation posture
In today’s episode, Jessie and Anita host a Q&A of more personal nature - where they will talk about moves, balance, business priorities, and postpartum chests!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s To Pregnancy and Beyond Program
Show Notes
1:04 - To Pregnancy and Beyond price is going up (and more info on the program!)
3:30 - Today’s episode: a more personal Q&A!
4:00 - Question #1: Jessie, tell us about your move!
9:30 - Question #2: How do you balance it all - motherhood, business, relationships, etc?
18:04 - Question #3: I’m interested in starting a business. What do I prioritize first? When do I bring on the helpers? etc...
25:14 - Question #4: I have been struggling to find transparency and honesty around how breastfeeding and weening can totally change a person’s chest appearance. And then I wonder: can I accept my body when I feel unhappy with one part in particular?
In today’s replay of episode 106, Anita and Jessie answer YOUR questions about how to exercise - and what to avoid - in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Jessie’s To Pregnancy and Beyond Program
Show Notes
0:00 - Show Intro
0:52 - Jessie’s To Pregnancy and Beyond Program
3:43 - What we are talking about today!
4:11 - Question #1: I didn’t exercise regularly before pregnancy #2. Can I start now, and how, at 20 weeks pregnant?
9:41 - Question #2:I keep hearing things about keeping my heart rate under a certain number during pregnancy exercise. Can you clarify?
11:38 - Question #3: When do I have to pay more attention to doing more exercises on my back?
15:21 - Question #4: Should belly coning always be avoided? Does it mean damage is happening to the linea alba?
17:35 - Question #5: Is it a good idea to include core work throughout pregnancy?
20:48 - Question #6: Are pelvic girdle pain and round ligament pain related? Can running be a cause of round ligament pain to the point you injure yourself?
25:03 - Question #7: I’m used to holding my breath/bracing during each rep during heavy weightlifting. Do I continue this throughout pregnancy?
28:03 - Question #8: Should we modify our pregnancy workouts ONLY when there are symptoms or pain?
30:48 - Question #9: Squatting exercises during pregnancy - should I avoid them?
33:03 - Wrap up!
In today’s replay of episode 156, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day
Show Notes
0:00 - Show Intro
0:38 - Anita’s free Prenatal Pelvic Floor Guide
2:02 - What we are talking about today!
2:37 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?
7:57 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy
10:57 - Myth #3: Only use a perfect squat to pick things up
15:35 - Myth #4: Don’t squat if you have pelvic floor symptoms
20:07 - Cues to use in the moment #1: Using the breath
22:51 - Cues to use in the moment #2: W.A.I.T. acronym
24:10 - Cues to use in the moment #3: Spread the load
24:49 - Cues to use in the moment #4: Test and retest
25:51 - Wrap up
In today’s episode, Anita talks with Deb Flashenberg of the Prenatal Yoga Center about all things Peanut Balls to help you get into helpful positions for birth prep!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Prenatal Yoga Center on Instagram
Anita’s free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day
Show Notes
00:27 - Anita’s free Prenatal Pelvic Floor Guide
2:45 - What is a peanut ball?
3:32 - When does one use a peanut ball, and how?
5:10 - Different pelvic openings and when they are useful in labor
9:53 - Are care providers open to bringing the peanut ball into the pushing stage?
11:48 - Do I really need to get one? I’m planning on having a medicated birth…
16:48 - What size peanut ball should I get?
18:40 - Reminders if you are interested in using a peanut ball!
20:00 - Wrap up!
In today’s replay of episode 154, Jessie and Anita discuss their top 5 tips for less pain and pelvic floor symptoms while walking during pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Bump to Birth Course
Episode 134: How to use mobility exercise in pregnancy to prepare for birth
Anita’s video with 3 prenatal mobility exercises
Anita’s video with mobility exercises for pelvic girdle pain
Anita’s video with mobility exercises for upper back / shoulder/ rib ache and stiffness in pregnancy
Show Notes
0:01 - Intro to today’s replay episode
1:26 - What we are talking about today!
3:21 - Tip #1: Look at body positioning and breath
10:48 - Tip #2: Thoracic rotation
14:01 - Tip #3: Mobility work
17:16 - Tip #4: What to do if you experience symptoms or pain while walking
18:44 - Tip #5: Let it go
Today, Jessie talks with her colleague, Tara Abel, about how they each stopped thinking about exercise as solely a tool for weight loss, and how you can, too!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
References:
TPAB Trial: www.programs.jessiemundell.com/trial
Time Stamps:
0:55 - To Pregnancy and Beyond TRIAL!
2:47 - Who we are talking with today
3:16 - What we are talking about today!
4:50 - When each of us realized that exercise had become a way to keep our bodies a certain way/size/composition?
18:37 - What happened when each of us decided to approach exercise differently?
30:46 - What we hope you understand/realize in listening to/relating to our stories
33:20 - What is it like for each of us now, in 2021?
41:19 - If your body is larger during this pandemic, we’ve got a message for you
45:44 - Wrap up!
Today, Anita and Jessie discuss myths, causes of leaking, and what can help in your journey to return to jumping as a postpartum person.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:
1:02 - What we are talking about today
1:35 - MYTH: If I am leaking with jumping, it must mean my pelvic floor is weak
2:33 - Coordination of your pelvic floor
4:45 - The pressure system of your pelvic floor
9:50 - What can actually help #1: Undoing a habit
12:01 - What can actually help #2: Positioning
15:20 - What can actually help #3: Going back to the breath and that core canister
19:36 - What can actually help #4: Getting back to trampoline
21:44 - What can actually help #5: Working on mobility and strength training - even without impact
23:03 - Wrap up
Today, Anita and Jessie talk through 3 things to test out and try if you are going through pelvic floor symptoms with lower level exercise - but not intense exercise.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
References:
FREE PDF - Glute Getter Guide
Time Stamps:
0:58 - Glute Getter Guide - FREE PDF download
2:31 - Overview of what we are addressing today - and why!
5:01 - Is this something that Anita’s patients talk with her about?
5:28 - 3 things to test out if you are noticing pelvic floor symptoms ramping up with lower level exercise.
5:59 - #1: The lack of positional changes on the body as a time that symptoms ramp up.
8:37 - #2: If you’re breathing only in this one way in this period of exercise/movement that you are doing, that could be a sign that your body wants to breathe in different ways.
11:30 - #3: Walking is still a load on the body.
12:53 - Wrap up
Today, we are replaying Episode 130 where Jessie and Anita share 3 phrases they have used - that they hope you find useful as well - when you are feeling discomfort in your postpartum body!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
References:
Jessie’s upcoming Body Talk workshop
Time Stamps:
1:01 - Body Talk Workshop Promo
3:20 - What we are talking about today.
4:03 - On being conditioned to striving to live in a smaller body.
5:16 - Jessie’s mission as a fitness professional.
6:01 - Phrase 1: Let yourself be postpartum.
11:14 - Phrase 2: You can never feel fully at home in a body that you view as temporary.
13:23 - Phrase 3: Thank you, body.
15:14 - Episode Recap!
In today’s episode, Anita talks with Bump to Birth student, Michelle Brooks, about her pregnancy journeys - from birth prep to postpartum care - and how she found support along the way.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References Anita’s Bump to Birth Method online program
Michelle Brooks on Instagram: @mbrooks_fitlife
Time Stamps2:25 - Introduction to our special guest: Michelle Brooks!
5:30 - How did Michelle feel during her first pregnancy? Navigating options and preparation
12:20 - What were key things that helped Michelle mentally prepare for her first birth?
14:05 - Michelle shares her first birth experience
18:20 - Michelle’s immediate birth recovery
20:05 - Were there any strategies or positioning used that were helpful?
22:14 - Michelle reflects on preparing for postpartum
25:30 - How was seeking support for breastfeeding? And what helped?
26:44 - What was Michelle’s follow up pregnancy experience like?
42:52 - What in Bump to Birth did Michelle takeaway as most helpful?
44:19 - Baby #2 birth story
53:14 - How Michelle felt during transition
57:09 - The difference in Michelle’s feeding journey between children
1:01:04 - How has postpartum been this time around?
1:02:57 - What was Michelle’s experience with medical professionals being pregnant in her 30s?
1:05:55 - What advice would Michelle give expectant parents?
In today’s episode, Jessie talks with Anita about what happens in a pelvic floor assessment, how it can benefit pregnant and postpartum people, as well as what questions to ask and considerations for your appointment.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps0:55 - Introduction to today’s episode
2:55 - What does a pelvic health physiotherapist do, and what does a pelvic floor assessment for postpartum patients look like?
11:20 - Pregnant clients and pelvic floor assessments
12:50 - What are pelvic health physios looking for in terms of endurance of the pelvic floor?
13:45 - How is strength measured?
14:59 - Is there any correlation between someone’s birth type and the results of their assessment?
16:30 - In what position(s) are people assessed?
In today’s episode, Anita talks with Nicole Goss about her birthing experiences - from navigating labor with a doctor who didn’t listen to her wants, to becoming an advocate for herself and others to have smooth deliveries!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References Anita’s Bump to Birth Method online program: www.bumptobirthmethod.com
Nicole Goss:
Instagram: @ncgoss08
Time Stamps0:55 - Anita’s Bump to Birth Method online program
2:40 - Introduction to today’s special guest: Nicole Goss
5:38 - How did Nicole feel in her pregnancy with her son (physically, mentally, emotionally)? We discuss assessing risk as you go, the athlete brain, and accountability.
11:27 - On making adjustments - even postpartum - in fitness
14:44 - Nicole’s birth story: How she prepared and how her birth didn’t go according to plan
24:46 - Nicole shares about the time in between births, and her second birthing experience
36:15 - Nicole shares about exercise, preparation, and talking to her spouse prior to second baby
41:50 - Keeping track of and navigating birth preferences
44:50 - On having a toolbox of options
47:26 - How has Nicole’s recovery been the second time around? And did the prep help postpartum?
56:50 - Nicole’s advice for expectant birthing persons their first and then subsequent times
1:02:48 - How to find Nicole online
1:03:45 - Wrap up
In today’s episode, Anita talks with Sinéad Dufour about one of the most common issues Anita’s prenatal clients come in for: PGP.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References Anita’s free guide : 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day
Find Sinéad:
The WOMB: https://www.thewomb.ca/
Instagram: @dr.Sinead
Sinead Dufour - Experts at McMaster University
Sinead's Pregnancancy Related Pelvic Girdle Pain Course for Professionals through Reframe Rehab - https://reframerehab.com/collections/foundation-courses
Sinead's Instagram Post - Does PPGP have to do with how we load out tissue?
Anita's Instagram Post - Helpful exercises for PPGP
Anita's Instagram Post - 2 Ways to Sleep with Less Pain
Anita's Instagram Post - How to Turn in Bed with Less Pain
Time Stamps0:54 - Introduction to today’s discussion and guest
5:23 - What is under that umbrella term of “pelvic girdle pain”?
9:45 - Myth: Relaxin is to blame (and the evidence around relaxin when it comes to PGP)
16:34 - Evidence behind the stable pelvis
22:41 - Stress, sleep, and mindfulness: how they change our pain experience (and how to help regulate them)
31:34 - Working through past trauma
43:04 - Client lightbulb moments
48:31 - On letting go of tension
53:31 - Sinéad shares about her course for professionals
57:11 - How to connect with Sinéad online
In today’s replay, Jessie talks with Rikki Cortese, Postnatal Fitness Specialist and friend, about how she runs her group fitness classes for moms! She breaks it down so you can easily start your own!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References https://programs.jessiemundell.com/pfsa-spring/
Time Stamps
0:55 - Postnatal Fitness Specialist Academy promo
3:00 - An introduction to our special guest: Rikki Cortese
5:45 - Rikki introduces herself!
11:00 - What did Rikki feel like she needed to do, look like, etc following giving birth as an athlete and gym-owner’s spouse?
13:35 - Rikki tells us about the class that she started: how it began and how she grew it!
15:48 - Rikki tells us the details of the class!
18:37 - Using templates for plug-and-play exercises and flexibility for classes, training variety of bodies in one class, etc!
23:57 - What time of day does she run her group classes?
24:48 - What does Rikki like the most about running this group and working with this population?
In today’s episode we are highlighting a compilation of 10 guest lecturers we get to learn from in the Postnatal Fitness Specialist Academy.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
https://programs.jessiemundell.com/pfsa-spring/
Show Notes
00:56 - Introduction to today’s episode
2:49 - Intersectionality with Ericka Hart
5:50 - Relationship between severity of diastasis and symptoms with Munira Hudani
7:50 - How to ask if your client might have experienced birth trauma with Shannon Kane
9:48 - The goal of fat loss with Chrissy King
12:38 - Acknowledging thin privilege with Christy Harrison
15:40 - First session back to training after a loss with Aditi Loveridge
17:46 - Body alignment as it relates to pain/prolapse symptoms with Antony Lo
19:32 - One of the most common causes of pain during sex with Tracy Sher
20:59 - Exercises throughout the menstrual cycle with Rishma Walji
22:37 - Believing that you belong here with Topsie VandenBosch
In today’s episode, Jessie and Anita go over their top 5 tips to reduce your client fears around pelvic floor symptoms.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
https://programs.jessiemundell.com/pfsa-spring/
Show Notes
1:00 - PFSA enrollment is open!
3:30 - What we are talking about today!
5:17 - 5 key realms we focus in on when we are helping our clients release fears
5:30 - #1: Educate clients around pelvic floor function
9:12 - #2: Figure out what client ideas and beliefs are around symptoms, pain, diagnoses, etc.
15:34 - #3: Help clients find some success and confidence with practice and exposure
18:29 - #4: Use slow and steady change to their programming, especially if you have someone who is nervous or anxious
19:44 - #5: There might be some physical supports that could help your clients
24:06 - Review and wrap up
On this week’s bonus replay episode, Jessie talks with Tara Abel about her journey from the Postnatal Fitness Specialist Academy to coach, and how it has changed her life!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
RESOURCES:Postnatal Fitness Specialist Academy is LIVE:
https://programs.jessiemundell.com/waitlist/
SHOW NOTES:1:45 - The Postnatal Fitness Specialist Academy with Jessie Mundell is now open for enrollment!
3:32 - Introduction to today’s special guest: Tara Abel
9:32 - Has Tara always looked at fitness and exercise and body stuff in a flexible/moderate way?
14:19 - What was happening in Tara’s life when she joined the PFSA?
16:56 - Having outlets outside of the family, and how they can affect postpartum experiences
20:22 - The movement of parents leaving the workforce, homelife in the pandemic, and needing something for you
23:47 - What does business/work time look for Tara right now?
29:24 - What does Tara love about the work she does with her clients?
32:26 - Wrap up!
In today’s episode, Jessie and Anita discuss 5 main things that are helpful in facilitating this conversation to help your clients slow down to allow the healing and recovery process to take place.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Beyond the Kegel Workshop
Show Notes
00:58 - Brand new free live training: Beyond the Kegel
2:50 - What we are talking about today!
3:50 - On taking it slower: how often does it come up in our work?
4:50 - #1: Education on physical healing and stress is vital
8:53 - #2: Have conversations around what the cultural expectations of women, moms, and parents are, and root that in conversations around patriarchy
16:38 - #3: Conversations about bodies
21:48 - #4: Finding out how to get people moving in ways that are health-promoting and feel supportive for their body
26:42 - #5: Help them build self-awareness and ability to coach themselves in the moment
28:24 - Wrap up
In today’s episode, Jessie gets more specific around what to do instead of kegels in postpartum exercise. If you are a postpartum person getting back to exercise soon, consider these four pillars as a guide!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Beyond the Kegel Workshop
Show Notes
00:58 - Brand new free live training: Beyond the Kegel
2:50 - What we are talking about today!
4:17 - The most common advice given around returning to structured exercise
5:05 - Pillar 1: Awareness and focus on core and pelvic floor health
10:05 - Pillar 2: Build and practice physical strength
13:22 - Pillar 3: Taking a size-inclusive mindset
16:49 - Pillar 4: Allow some ease as you think about returning to exercise
18:30 - Recap and wrap up
In today’s episode, Jessie chats with Rebecca Cariati about her experience through birth, high-functioning depression, and her gender-affirming work.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
https://www.instagram.com/spectrum_chinese_medicine/
Show Notes
1:00 - WAITLIST: Postnatal Fitness Specialist Academy (plus savings)!
2:58 - Introduction to today’s conversation and our special guest!
6:10 - Rebecca tells us her journey with her partner through pregnancy, birth, and postpartum
15:00 - What did the money situation look like to become pregnant?
19:35 - What was Rebecca’s pregnancy like?
28:53 - What was Rebecca’s mindset going into birth? And what happened? (including thoughts on epidurals)
41:33 - What constitutes a “good” birth
43:00 - How did birthing the baby go for Rebecca?
48:23 - What were the first few months postpartum like?
51:10 - So what was the experience like for Rebecca with the postpartum and high-functioning depression?
53:34 - What was happening to Rebecca’s spouse at this time, and how were they coping?
59:17 - What is gender-affirming care?
1:02:00 - Tips on how to become a practitioner who does more gender-affirming care
In today’s episode, Anita chats with Laine Corp about all things pelvic floor that you may never have been taught!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
IG: @laine.physio
www.holistichealthphysio.com
www.trailphysio.ca
Show Notes
1:00 - Who should tune into today’s episode, and why!
1:22 - Introduction to today’s special guest
3:08 - Pelvic floor 101 - where are the pelvic floor muscles and what do they do?
5:10 - How we talk about the pelvic floor with clients
7:18 - Pelvic floor symptoms we often see in clinic
13:02 - What is it like seeing a pelvic health physiotherapist for an assessment?
16:42 - What would pelvic health treatment look like?
20:56 - Addressing the common misconception that pelvic health physiotherapy is only for after you have a baby
21:35 - Reasons people might seek out a pelvic health physio
23:40 - Where people can find Laine Corp online!
In today’s episode, Anita and Jessie go over how to prepare your whole self for birth - with a ton of helpful and actionable tips along the way!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's Bump to Birth Online course: www.bumptobirthcourse.com
Show Notes
0:57 - Special deal for Bump to Birth as a TBAB listener!
2:53 - What we are talking about today!
4:57 - What Jessie has witnessed in her clients that are going through Anita’s Bump to Birth course
7:31 - Step #1: Understanding your pelvic floor and core in pregnancy
14:21 - Step #2: Learning to connect to your pelvic floor and core in pregnancy - beyond traditional kegels
17:24 - Misconceptions around pelvic floor training
27:36 - Step #3: Preparing your mind AND body for labor
42:17 - Step #4: Supporting you and your pelvic floor during pushing
52:17 - Step #5: Preparing for postpartum during pregnancy
57:00 - Wrap up, and some advice from Jessie!
In today’s episode, Jessie talks with Inemesit Graham about her personal journey from diastasis recti to Mummy Fitness - and how anti-Blackness shows up in the fitness industry.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
https://programs.jessiemundell.com/to-pregnancy-and-beyond/
https://www.instagram.com/mummy_fitness/
www.mummy-fitness.com
Time Stamps:
1:01 - To Pregnancy and Beyond
3:23 - Who we are talking with today!
4:01 - Inemesit introduces herself and her journey!
12:52 - What’s Inemesit’s relationship with her belly, now?
19:02 - What happened once someone told her, “That looks like diastasis recti”?
30:24 - Why did Inemesit decide to start writing more about anti-Blackness in your industry?
31:27 - Why is talking about race and anti-Blackness and white supremacy important to Inemesit and the work she is doing in fitness?
38:00 - How postpartum bodies are “supposed” to look being centered around whiteness
41:43 - What is Inemesit’s relationship to the possibilities of surgery, now?
47:33 - Wrap up
Today, Jessie and Anita talk about how mobility exercise benefits different types of birth, as well as postpartum recovery!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:3.33 - What we are talking about today!
5:26 - What is mobility?
7:11 - Demands on our bodies in pregnancy
9:59 - Myths of movement and mobility in pregnancy
11:17 - Is twisting harmful in pregnancy?
12:36 - Is mobility and flexibility work the same, and is stretching bad in pregnancy?
15:21 - Some of our favorite mobility exercises!
27:49 - It’s the little things that add up throughout the day!
21:43 - Benefits of mobility in pregnancy for vaginal birth
30:21 - Benefits of mobility for a cesarean birth
32:13 - Benefits of mobility for postpartum and wrap up!
In today’s episode, Anita and Jessie discuss what to expect - and what support to seek - at each stage of your Cesarean birth recovery journey.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Episode 07
Time Stamps:
1:01 - What we are talking about today!
1:45 - How soon to see a physiotherapist and fitness professional post-Cesarean birth
3:17 - What the typical initial physiotherapy appointment looks like
5:44 - How did Jessie feel around the 4 weeks mark (abdomen and mobility)? And supporting physical healing
9:10 - What to expect at 6 weeks out from Cesarean birth
16:10 - Beyond those 6 weeks…
19:40 - On the change in time for exercise postpartum
In today’s episode, Jessie gives you a peek into her “Ready, Get Set” program with a guided test run - complete with warm up and cool down!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Ready, Get Set Program
Time Stamps:
1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan)
4:01 - Jessie coaches you through a running workout!
16:02 - Wrap up!
In today’s episode, Jessie and Anita outline their top 10 guidelines to get running post-pregnancy. This is just a beginner - a taste - and take what is right for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Ready, Get Set Program
Time Stamps:
1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan)
3:00 - What we are talking about on today’s episode!
4:37 - #1: You’ll want to have your medical provider clear you for returning to exercise postpartum
12:21 - #2: General recommendation is to start back into postpartum running after 12 week/3 month postpartum timeline
15:16 - #3: Your post pregnancy/birth lochia has ended, and does not return with your increase in running or other activities
16:11 - #4: Sleep 6-7+ hours in a 24 hour period
17:23 - #5: We want running to feel supportive to your mental health
18:56 - #6: Your core strength is gaining over time
20:16 - #7: Your diastasis recti is experiencing more healing/more support over time and during running
21:20 - #8: Urinary/fecal incontinence is feeling well-managed or supported during your running
23:17 - #9: If you are experiencing or have pelvic organ prolapse, your symptoms are feeling well managed/supported during the running, itself
24:38 - #10: We want to have been taking leisurely walks and strength training or core rehab for at least 4 weeks prior to getting back to running
26:42 - Closing reminders!
In today’s episode, Anita talks with fellow Pelvic Health Physiotherapist, Chana Ross, about all things virtual physiotherapy care!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
https://vitalphysiotherapy.com/
IG : @vitalphysiotherapyandwellness
IG: @chanarosspt
Time Stamps:
1:01 - What we are talking about today!
1:39 - Who is Chana Ross?
2:25 - What IS virtual physiotherapy care?
11:10 - The benefits of virtual care
22:26 - How a virtual assessment works
31:12 - Someone’s care should always look like their goals
34:00 - Episode wrap up
34:29 - Chana shares about her online program for professionals
In today’s episode, Jessie answers 6 questions from our audience in part 2 of our returning to running postpartum series! Catch episode 160 for Part 1!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Glute Getter Guide
Time Stamps:
2:30 - What we are covering today!
5:47 - Do you need to wait longer after a caesarean birth than a vaginal birth to return to running?
9:25 - I have a stage 2 cystocele (prolapse) and have been told by my physical therapist not to run...is there any way I can get back to it safely?
12:10 - I’ve never seemed to lose weight with running - what am I doing wrong?
14:45 - I’ve considered myself to be a runner, then I got pregnant and couldn’t continue. How do I even begin running again post-pregnancy?
18:00 - I feel great during runs, but notice I get feelings of urinary urgency after my run - what’s up with this?
23:06 - How should I warm up before a run?
26:04 - Wrap up
In today’s episode, Anita shares her top tip to create space between bathroom breaks in pregnancy and postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Time Stamps:
1:51 - What we’re talking about today
2:46 - What to address and consider before looking into helpful strategies
3:29 - How our bladder alarm system works - and going “just in case”
4:30 - Changing the brain-bladder connection
6:29 - Wrap up
In today’s episode, Jessie talks with Erin Bogle about size-inclusivity in fitness and health industries, weight stigma, and more!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Stop Bracing Your Abs
Time Stamps:
0:55 - Stop Bracing Your Abs
3:05 - Intro to our special guest, Erin Bogle!
6:13 - Let’s talk about Big Girl YYC - what it is, where it started, and where it’s going!
12:30 - Erin tells us a bit more about the energy/vibes/feelings of participants coming to class
14:40 - The fitness industry’s root in feelings of non-belonging, fatphobia, and more
16:40 - Pandemic messaging around certain types of bodies, COVID risk, and how the fitness industry has latched onto this lens
19:22 - For the fitness and health professionals listening in, what would Erin’s advice be to them for making their spaces be more size-inclusive and fat positive for clients and patients?
22:02 - Sneaky subtle ways that diet culture, fat phobia and anti-fatness show up in wellness/fitness/health spaces
27:45 - Advertisers hold all the power in their choices
29:18 - What was Erin’s relationship with her body like as she was going through pregnancy and postpartum?
35:56 - On being so distracted by our bodies in postpartum, and all it steals from us
40:33 - Wrap up
In today’s episode, Anita, alongside Chana Ross of Vital Physiotherapy, answer your questions regarding pelvic health around birth, and what pelvic floor exams are like - virtually AND in person!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita’s Bump to Birth Course
Vital Physiotherapy and Wellness
Time Stamps:
0:55 - Anita’s Bump to Birth Course Promo
3:43 - Welcome! And why we are talking about what we are talking about today
5:43 - Introduction to our special guest, Chana Ross!
8:19 - I was told to do kegels, and am hearing more about relaxing my kegel muscles for birth, instead. What should I do? (plus an explanation of what the pelvic floor is, and cueing)
19:07 - On pelvic floor tension
22:00 - On perineal massage
24:50 - On mental preparation for birth
27:15 - On doulas (and what they do) and birth plans
36:29 - Preparing for VBAC
41:24 - On back pain and leaking (as well as the virtual pelvic health physiotherapist experience)
49:41 - In person pelvic floor exams: how do they work?
In today’s episode, Jessie and Anita discuss myths and tips around posture in pregnancy AND postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita's Instagram Reel showing different sitting options
Anita's Instagram Post showing variations using a birth ball that can help with low back pain
Time Stamps:
1:02 - What we’re talking about today
1:40 - On cueing posture and good vs. bad posture
4:30 - How does Jessie talk about posture with her online membership?
6:38 - On freedom from the posture you “should” be in
8:00 - Advice for standing postures in pregnancy
14:51 - Advice for seated postures in pregnancy
20:47 - Advice for standing posture postpartum
21:53 - Movement
25:05 - Is it posture that is causing these symptoms?
26:17 - Wrap up
In today’s episode, Jessie and Anita discuss postpartum bellies: what’s physically happening, who to talk to, and what to do about them.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:
1:02 - What we’re talking about today
1:39 - Preface to the conversation - we are not medical doctors
3:02 - What we think we’ve messed up in the health and fitness worlds around this subject
4:07 - Core and pelvic floor function
6:08 - The beliefs and systems that keep us small
7:45 - Conditional thoughts around “bouncing back” after pregnancy
10:54 - The very real reasons we may feel discomfort around living in a bigger body
12:05 - Where we land with this
In today’s episode, Jessie and Anita discuss options and general guidelines to getting back to running postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Jessie’s 4-Week Core Class: https://jessiemundell.com/complete/
Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population
Time Stamps:
1:00 - Jessie’s 4-Week Core Class promo
2:44 - What we are talking about today (a popularly-requested subject)!
3:54 - How long postpartum do you need to wait before you should start running again?
11:54 - How do you actually know - from a pelvic floor standpoint - when you are ready to return to running?
15:29 - If someone is having stress incontinence in their daily life, is that a sign that they should not start running?
17:28 - Prep and foundational work that we encourage our clients and patients to do when they are able to before they go back to running!
24:59 - How do you actually start running postpartum?
30:26 - Running with strollers!
31:48 - What happens if, during the run time, you start to experience sensations that feel off (like pelvic pain, bulging prolapse, leaking…)?
38:28 - Warming up
40:47 - How do you progress with running?
In today’s episode, Anita talks about sleep positions and turning in bed for less pelvic girdle and back pain while pregnant.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s Bump to Birth Online Course – to prepare you, your pelvic floor and core for birth www.bumptobirthcourse.com
TBAB Episode 22: Pelvic Girdle Pain in Pregnancy and Postpartum
Anita’s Instagram Post - Turning in Bed Technique and Sleep Positions for pregnancy
Show Notes
0:57 - Bump to Birth program promo
2:13 - What we are talking about today
3:19 - What is pregnancy-related pelvic girdle pain?
3:55 - Common misconception: you need to keep your knees together
5:20 - Let’s go over how to turn in bed
9:04 - Sleeping positions
11:44 - Advice on seeing a pelvic health physiotherapist
In today’s episode, Jessie and Anita discuss specific tips to keep exercise accessible to you even with morning sickness in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
jessiemundell.com/to-pregnancy-beyond
Show Notes
0:57 - To Pregnancy and Beyond Program promo
3:21 - What we are talking about today!
3:45 - Jessie and Anita’s personal experiences and some morning sickness caveats
5:30 - Why we chose to cover this subject, and considering the why behind your exercise
7:15 - Tip #1: Increase rest periods during workout time, itself
9:15 - Tip #2: Shorten the time length of the exercises or workouts you are doing
12:12 - Tip #3: Decrease exercise intensity
14:16 - Tip #4: If you can, choose the best time of day for your energy and sickness alleviation
15:47 - Tip #5: Shift your mindset around what a “good” workout is
17:46 - Tip #6: Consider if there are any beverages or foods that could help you along in the workout or look forward to afterwards
19:43 - Wrap up
In today’s episode, Jessie goes through some questions to ask yourself in sorting out what exercise is best for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
1:15 - What we are talking about today!
2:05 - What do we mean by “minimum effective dose of exercise”?
4:28 - How we sort out the minimum effective dose for ourselves
4:58 - Physical questions to ask yourself
9:50 - How can exercise help you to complete the stress cycle? And more mindset questions to ask yourself
12:05 - Is this supporting me emotionally?
12:35 - Looking at exercise capacity with a critical lens and considering what you enjoy and is manageable
In today’s episode, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Plan Your 2021 Workout Calendar Workshop (January 10, 2021)
Show Notes
0:55 - Jessie’s Upcoming Workshop: Plan Your 2021 Workout Calendar
3:35 - What we are talking about today!
4:10 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?
9:30 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy
12:30 - Myth #3: Only use a perfect squat to pick things up
17:08 - Myth #4: Don’t squat if you have pelvic floor symptoms
21:40 - Cues to use in the moment #1: Using the breath
24:24 - Cues to use in the moment #2: W.A.I.T. acronym
25:43 - Cues to use in the moment #3: Spread the load
26:22 - Cues to use in the moment #4: Test and retest
27:24 - Wrap up
In today’s episode, Jessie and Anita discuss the top 10 episodes of TBAB in 2020, as voted on by YOUR listens and feedback!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
101- Prepare for postpartum during pregnancy
102- 3 misconceptions when preparing your pelvic floor for birth
Anita’s free ebook: 3 misconceptions when preparing your pelvic floor for birth (and what to do instead)
106- Q&A about pregnancy exercise
107- Who’s taking care of the moms?
110- A complete fitness plan for thriving and not surviving
118- Postpartum exercises Q&A
119- 3 different pregnancy, birth and postpartum experiences with Martine Chiasson
Anita’s Bump to Birth Course to prepare you, your pelvic floor and core for birth plus get a head start on your postpartum recovery
120- Strategies to return to running
134- How to use mobility exercise in pregnancy
145- 10 pillars for training and treating postpartum people
Show Notes
1:02 - Show intro
2:45 - Jumping into our Top 10 episodes of 2020!
3:05 - Episode 101: Preparing for Postpartum During Pregnancy
4:32 - Episode 102: 3 Misconceptions When Preparing Your Pelvic Floor for Birth
5:58 - Episode 106: Q&A About Pregnancy Exercise
7:44 - Episode 107: Who’s Taking Care of the Moms?
9:48 - Episode 110: Complete Fitness Plan for Thriving and Not Surviving
11:00 - Episode 118: Postpartum Exercises Q&A
12:44 - Episode 119: 3 Different Pregnancy, Birth and Postpartum Experiences with Martine Chiasson
13:58 - Episode 120: Strategies to Return to Running
16:15 - Episode 134: How to Use Mobility Exercise in Pregnancy
17:52 - Episode 145: 10 Pillars for Training and Treating Postpartum People
19:22 - Episode (and 2020) wrap up!
In today’s episode, Jessie and Anita discuss their top 5 tips for less pain and pelvic floor symptoms while walking during pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Bump to Birth Course
Episode 134: How to use mobility exercise in pregnancy to prepare for birth
Anita’s video with 3 prenatal mobility exercises
Anita’s video with mobility exercises for pelvic girdle pain
Anita’s video with mobility exercises for upper back / shoulder/ rib ache and stiffness in pregnancy
Show Notes
0:55 - Anita’s Bump to Birth course promo
2:40 - What we are talking about today!
4:35 - Tip #1: Look at body positioning and breath
12:02 - Tip #2: Thoracic rotation
15:15 - Tip #3: Mobility work
18:30 - Tip #4: What to do if you experience symptoms or pain while walking
19:58 - Tip #5: Let it go
In today’s episode, Jessie talks with Hayley Chisholm about her experience of vaginal scarring and pain across multiple births, and how she chose to resolve it with surgery.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:57 - Introducing Jessie’s Glute Getter Guide!
2:30 - What we are talking about today with our special guest, Hayley!
3:09 - Hayley discusses the procedure she had done
4:50 - Hayley’s first birth story into preparation for her second birth
15:00 - Planned recovery from birth #2
17:30 - Urogynecologist visit and decision around the scar tissue
19:15 - Surgery preparation and recovery
22:03 - How long postpartum was Hayley when she had her surgery?
22:55 - The idea of “suffering through” the pain as a vulva-bearing human, and advocating for yourself
24:20 - On vaginal steaming and Hayley’s experience with it
27:23 - Addressing the privilege to access care, and insurance
30:31 - What is Hayley’s continued management and recovery 5 months post surgery?
32:35 - On advocating for yourself
In today’s episode, Anita and Dr. Kate Gerster hold an updated conversation about pregnancy guidelines and expectations during the pandemic.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - What we are talking about today!
3:27 - Dr. Kate Gerster, OBGYN introduces herself!
4:43 - Is getting pregnant in the next few months too risky in this pandemic?
7:12 - With new lockdowns, will prenatal appointments move back to mostly from home?
8:44 - Are there any extra precautions that should be taken?
10:39 - What’s the likelihood of COVID being passed on to baby if I get it?
13:11 - Should support person and birthing person self-isolate for 14 days prior to expected due date?
13:42 - What do I ACTUALLY need to take to the hospital (during COVID)?
14:54 - Do I need to wear a mask when in labor?
15:31 - Can you bring your baby home with you if you or your partner have COVID?
16:10 - Is there a chance I will only be able to have one support person at my birth in February?
17:12 - How should we have family and other visitors prepare for meeting baby?
19:47 - Will there be recommendations on birthing people getting vaccinated for COVID while pregnant or trying to get pregnant?
21:32 - Wrap up
In today’s episode, Anita and Jessie talk about where and how to find peer support and interaction as your transition into parenthood!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's Bump to Birth Online course: www.bumptobirthcourse.com
Show Notes
1:06 - What we are talking about today!
4:38 - Considering what “Wanting to feel like ourselves again” really means
5:43 - It’s really normal to struggle postpartum
9:16 - #1: Friendships
11:40 - #2: Group mental health therapy or counseling sessions
12:35 - #3: Parent and baby groups
14:45 - #4: Fitness Programs
17:19 - #5: Get a hobby!
19:43 - Wrap up
In today’s episode, Anita and Jessie go over how to prepare your whole self for birth - with a ton of helpful and actionable tips along the way!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's Bump to Birth Online course: www.bumptobirthcourse.com
Show Notes
0:57 - Special deal for Bump to Birth as a TBAB listener!
2:14 - What we are talking about today!
4:18 - What Jessie has witnessed in her clients that are going through Anita’s Bump to Birth course
6:52 - Step #1: Understanding your pelvic floor and core in pregnancy
13:42 - Step #2: Learning to connect to your pelvic floor and core in pregnancy - beyond traditional kegels
16:45 - Misconceptions around pelvic floor training
26:57 - Step #3: Preparing your mind AND body for labor
41:38 - Step #4: Supporting you and your pelvic floor during pushing
51:38 - Step #5: Preparing for postpartum during pregnancy
56:21 - Wrap up, and some advice from Jessie!
In today’s episode, Anita and Jessie talk about the point of support garments, the myths and expectations around them, and how they could benefit you postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Complete Fitness Plan for Thriving and Not Just Surviving During Your Pregnancy and Postnatal Journey: FREE workshop - https://jessiemundell.com/complete
Show Notes
1:00 - Jessie discusses her upcoming workshop!
3:10 - What we are talking about today!
3:55 - What we have heard from our clients regarding wearing abdominal support to help “pull abs back together” or “get waist back
5:20 - Where this idea came from?
9:09 - Why are we thinking we need to bring our abs “back together”, anyways?
10:45 - How our talking about abdominal support has changed.
14:03 - How Anita talks about the abdomen and support now.
16:13 - What feels best for your body from pregnancy to pregnancy.
18:15 - Let’s picture your abdomen/core canister
18:57 - Anita’s brand recommendations for wraps and other abdominal support garments
30:08 - How abdominal support could help with mental health
31:49 - Wrap up
In today’s episode, Anita and Jessie discuss things to consider when deciding if exercise at the end of pregnancy is right for you!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Complete Fitness Plan for Thriving and Not Just Surviving During Your Pregnancy and Postnatal Journey: FREE workshop - https://jessiemundell.com/complete
Show Notes
1:00 - Jessie discusses her upcoming workshop!
3:10 - Should I stop exercising at the end of pregnancy?
6:38 - Consideration #1: Movement might help you feel more physically comfortable
8:28 - Consideration #2: Movement can help support your mental and emotional health
10:47 - Consideration #3: We CAN modify for physical discomfort and lower energy
19:56 - Wrap up!
In today’s episode, Jessie and Anita talk about preparing for postpartum life while still pregnant in order for the possibility to recover quickly, and find more ease in the process!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Bump to Birth online program: www.bumptobirthcourse.com
Cesarean scar massage video
https://www.holistichealthphysio.com/single-post/2017/04/28/Cesarean-Scar-Release
TBAB episode 26: Tips for Perineal Healing - https://tobirthandbeyond.com/perineal-healing-tips/
TBAB episode 4: First 6 weeks of postpartum recovery- https://tobirthandbeyond.com/first-6-weeks-postpartum/
Show Notes
3:12 - What we are talking about today!
3:49 - Looking back, what we wish we knew about postpartum recovery before giving birth!
11:24 - Did your doctor recommend a LOT of kegels?
13:14 - Addressing your cesarean scar postpartum.
18:34 - On vaginal scarring.
21:39 - How mobility and strength training in pregnancy can help postpartum recovery (as well as the demands of motherhood).
31:18 - Do you have a plan in place or an idea of who will be supporting you postpartum?
On this week’s episode, Jessie talks with Tara Abel about her journey from the Postnatal Fitness Specialist Academy to coach, and how it has changed her life!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
RESOURCES:Postnatal Fitness Specialist Academy is LIVE: https://jessiemundell.com/pfsa2020-2/
SHOW NOTES:0:55 - The Postnatal Fitness Specialist Academy with Jessie Mundell is now open for enrollment!
3:00 - Introduction to today’s special guest: Tara Abel
9:00 - Has Tara always looked at fitness and exercise and body stuff in a flexible/moderate way?
13:47 - What was happening in Tara’s life when she joined the PFSA?
16:24 - Having outlets outside of the family, and how they can affect postpartum experiences
19:50 - The movement of parents leaving the workforce, homelife in the pandemic, and needing something for you
23:15 - What does business/work time look for Tara right now?
28:52 - What does Tara love about the work she does with her clients?
31:54 - Wrap up!
On this week’s episode, Jessie and Anita break down the 10 pillars of the Postnatal Fitness Specialist Academy - and don’t forget that registration is open RIGHT NOW!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
RESOURCES:Postnatal Fitness Specialist Academy is LIVE: https://jessiemundell.com/pfsa2020-2/
SHOW NOTES:0:55 - The Postnatal Fitness Specialist Academy with Jessie Mundell is now open for enrollment!
3:00 - Why today is such a special day!
3:50 - Today, we are talking about the 10 pillars for training and treating postpartum people!
5:00 - Pillar 1: Having a body of knowledge on the core and pelvic floor
11:22 - Pillar 2: Understanding how one’s pelvic floor function will impact the exercise coaching, advisement and coaching you might do
13:50 - Pillar 3: Having an understanding of diastasis recti, and knowing how to do an accurate assessment of diastasis
19:00 - Pillar 4: Offering basic guidelines on healing after vaginal and/or cesarean births
22:52 - Pillar 5: Considering the person’s mental and emotional health as they transition into postpartum and parenting
27:02 - Pillar 6: Giving strategies to help people adjust for core and pelvic floor symptoms in exercise and daily life
29:34 - Pillar 7: Knowing how and when to advice for high intensity exercise and high impact exercise
37:00 - Pillar 8: Knowing guidelines for troubleshooting minor peeing and pooping problems
39:10 - Pillar 9: Understanding how your client or patient’s sleep schedule and stress load are impacting them
43:18 - Pillar 10: Working at building a sustainable, profitable business that aligns with your values
45:34 - Wrap up!
On this week’s episode, Jessie sits down with her friend from university to talk with her about all things mothering and marriage with a cancer diagnosis. Instagram: @snaige_an_unexpected_journey
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
RESOURCES:Jessie’s 10/20/2020 workshop: Become a Postnatal Specialist and add thousands in revenue each month
SHOW NOTES:00:56 – “Become a Postnatal Specialist and add thousands in revenue each month” workshop is coming up (10/20/2020)
1:50 - The significance of re-airing this week’s “Best of TBAB” episode!
3:07 – Introduction to our special guest: Snaige Zahn!
4:19 – How Jessie and Snaige got back in touch after university
5:35 – Snaige talks us through her cancer diagnosis
9:52 – How Snaige handled cancer through the fourth trimester
11:37 – Snaige’s treatment journey
19:29 – Breastfeeding – and being forced to stop
21:57 – More on Snaige’s treatment journey
26:50 – How Snaige’s community has rallied – and accepting/asking for help!
30:37 – What came next in her treatment journey?
31:49 – Getting back to work and avoiding judgment and pity
35:13 – Cancer free!
35:37 – Was Snaige working full days when she went back to work?
38:22 – Snaige got the ALL CLEAR…how did that go? How did it feel? What happened next?
40:52 – June 2018: the cancer came back – and Snaige was told it’s incurable
43:15 – How this affected her marriage and journey – both public and private
55:47 – Snaige’s most recent prognosis and next steps
59:19 – What mothering is like for Snaige, currently
1:03:42 – What is Snaige’s marriage like right now?
1:08:30 – How does Snaige manage her mental and emotional health through all of this?
1:09:55 – Where is Snaige physically, mentally and emotionally right NOW?
Today, Anita talks with special guest Chana Ross about vulvar varicosities, how to minimize symptoms and relieve discomfort in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
RESOURCES:Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Chana Ross:
Email: chana@vitalphysiotherapy.com
Facebook: Vitalphysiotherapytoronto
Twitter @ChanaHRoss
Instagram @vitalphysiotherapyandwellness
SHOW NOTES:0:55 - Promo for Anita’s free resource: 3 Common Misconceptions When Preparing Your Pelvic Floor for Birth
1:55 - What we will be talking about today!
2:25 - Who is Chana Ross?
4:39 - What are vulvar varicosities and why do they happen?
10:08 - What do vulvar varicosities look like? What symptoms am I looking for?
15:00 - Chana shares about her own vulvar varicosity
17:14 - Help your symptoms: Ice
18:35 - Help your symptoms: Be off your feet and more aligned
20:48 - Help your symptoms: Have a ball at home
24:00 - If someone needs to be on their feet all day, what does Chana recommend for helping symptoms?
25:20 - What do Pelvic Health Physiotherapists do to help people?
29:50 - Will vulvar varicosities limit me in my movement and exercise in pregnancy?
31:11 - What would Chana say to someone who has vulvar varicosities or might have them?
31:44 - Where can people find Chana?
Today Jessie talks with Mosope Idowu about honouring your personhood and body’s needs, especially as a parent!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
PFSA Academy Waitlist: www.jessiemundell.com/fall-2020
www.bethelfitmum.com
https://www.instagram.com/bethelfitmum/
https://www.facebook.com/bethelfitmum
Show Notes:0:55 - Postnatal Fitness Specialist Academy Promo!
3:20 - What’s the first stuff that comes up for Mosope when she hears “honouring your body’s needs”?
5:45 - Three dimensions that make up the whole person
6:30 - What is Soul Care?
11:45 - The idea of needing “permission” to move, especially as a mom - and personal/parent care as a family value
19:14 - Separating controlling your body composition from honouring your body’s needs
26:15 - What is a “good workout”?
33:35 - Last guiding thoughts from Mosope around honouring your body’s needs
38:20 - Where we can find Mosope online!
Today Anita and Jessie talk through tips for managing pain in pregnancy exercise!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita's Bump to Birth online course - to prepare you, your pelvic floor and core for birth www.bumptotbirthcourse.com
TBAB Episode 22: Pelvic Girdle Pain in Pregnancy and Postpartum
Jessie's Online Exercise Program: To Pregnancy and Beyond
Show Notes:0:55 - Bump to Birth Course - with BRAND NEW Postpartum Recovery Resources!
3:20 - What we are talking about today!
5:04 - Tip #1: Reduce the load
6:30 - Tip #2: Lower the actual volume of exercise that you are doing
10:56 - Tip #3: Add relaxation and mobility exercises into the workout you are already doing!
17:28 - Tip #4: Move in different positions
20:14 - Tip #5: Use different weight modalities
21:50 - Tip #6: Play with the W.A.I.T. principle
Today Anita and Jessie talk through tips for making pain and awkward feelings in postpartum workouts disappear!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
PFSA Waitlist
LINK CORRECTION: https://jessiemundell.com/fall-2020/
Show Notes:0:55 - Enrollment is opening soon for the Postnatal Fitness Specialist Academy!
2:57 - What we are talking about today!
3:15 - On the idea of “perfect posture”
6:00 - We are going to bust some myths around fearful messaging!
6:45 - Tip #1: Using your exhale as you lift
10:25 - Tip #2: Lift in a different way, try different things!
14:25 - Tip #3: Mobility exercises could help you feel better in awkward positions
16:10 - Tip #4: If you are doing strength training - including bodyweight - practice in a variety of ways and directions
18:40 - Wrap up!
Today Anita and Jessie are throwing it back to episode 31 where they discuss the top 5 pregnancy exercise tips every expecting mum needs to know!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita’s Bump to Birth Course to prepare you, your pelvic floor and core for birth www.bumptobirthcourse.com
Today, Anita answers YOUR questions about pregnancy, the pelvic floor, birth prep, and postpartum recovery!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita’s Bump to Birth Course to prepare you, your pelvic floor and core for birth www.bumptobirthcourse.com
Flower bloom breath video for birth
Cesarean scar massage video
Spinning Babies: www.spinningbabies.com
Time Stamps:0:55 - Anita’s Bump to Birth promo (with bonuses)
3:34 - What Anita will be talking about today!
4:13 - Should I do kegels in pregnancy? (we address pelvic floor tension)
8:48 - What can I do to prepare my body for vaginal birth after Cesarean?
17:00 -I have a tight pelvic floor...how will that affect pushing?
20:22 - How can I mentally prepare my body for birth? I am excited to meet baby, but terrified for birth!
25:52 - Prepare for postpartum while pregnant!
26:13 - How do I reduce pain and swelling after a vaginal birth?
33:41 - I’m currently 2 weeks postpartum and I had an extensive episiotomy. Can I start perineal massage, or wait until the incision is completely closed over?
35:56 - Is walking an OK exercise to do before my 6 week check up?
38:57 - How do I prepare ahead of time for the potential numbness that could be happening around my Cesarean scar?
41:03 - These are all common questions I get on a regular basis!
42:04 - Why I opened the Bump to Birth Course!
Today, Jessie breaks down her new 1:1 program: Reclaiming YOU!
https://jessiemundell.com/reclaiming-you/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:1:10 - Why we’re talking about “Reclaiming YOU!” - the evolution of Jessie’s online fitness coaching
5:50 - Reclaiming You 1:1 coaching with Jessie Mundell is open for the very first time RIGHT NOW!
6:25 - What Jessie wants “Reclaiming You” to feel like and be for participants
6:45 - On questioning your relationship to exercise, and other questions to ask yourself about how you show up in your body
8:20 - On ideas that moms get the margins
10:20 - Looking at fitness, movement, and exercise as a tool and restoring your relationship to your body
11:23 - What we will NOT be doing
12:16 - Personalization of the program
13:53 - Live conversations that will be taking place
15:36 - Wrap up and reminder that we are all worthy of care and support!
Today, Anita talks about the role of mindfulness in pregnancy, birth and postpartum with Mitsuzi Stone, a virtual doula, birth mindset coach, and labor and delivery nurse!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Mitsuzi Stone– Birthing Noire for more information about services, childbirth education and mindfulness program and virtual doula packages: https://www.birthingnoire.com/
Instagram: Birthing_Noire
Anita’s Bump to Birth Course to prepare you, your pelvic floor and core for birth: www.bumptobirthcourse.com
Time Stamps:0:55 - Bump to Birth Course BONUS Announcement!
3:33 - Introduction to today’s guest: Mitsuzi Stone!
6:56 - On mindfulness and its role in pregnancy and birth
12:35 - How is mindfulness beneficial postpartum? - AND in your relationship with your partner!
15:09 - A new mindfulness meditation from Mitsuzi is being added to the Bump to Birth course!
15:52 - Mitsuzi dives into her virtual doula work
18:45 - What are the differences and similarities between a labor and delivery nurse and a doula?
21:44 - How has being a labor and delivery nurse changed since becoming a doula?
23:48 - As a Black mother and Black birth professional, Mitsuzi speaks to the elevated maternal and infant mortality rates among Black people in the US due to racism and chronic oppression.
28:05 - Mitsuzi shares a bit about her own birth experience and how it shapes how she works.
31:40 - What is the education she finds is provided to birthing folks of postpartum care?
32:45 - Having gone through Anita’s Bump to Birth course, what does she pass along to her clients now? - Including how helpful it is to learn about the pelvic floor!
36:25 - Top three tips on preparing for birth!
40:02 - How can people find and work with Mitsuzi?
40:49 - Mitsuzi fills us in a little bit about her mindfulness program!
Today, Jessie talks with Raena Boston about difficult times, and a spiritual awakening that led her to shake the table in her marriage.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
instagram.com/theworkingmomtras
Time Stamps:1:01 - Who we are talking with - and what about - today!
5:22 - Raena overviews her spiritual awakening and how it brought her to where she is now.
13:12 - What was postpartum like with baby #2?
15:47 - Breastfeeding as an act of resistance
18:40 - Let’s talk about mom guilt!
26:25 - How does Raena notice martyring showing up for her in motherhood and marriage?
33:43 - So, Raena has shaken the table...in what ways does she feel different?
39:01 - What we want to model for our children in our relationships
50:52 - What does Raena feel like is her personal focus right now?
54:36 - Any other Momtras she may have for others who may be scared to shake the table?
Today, Jessie and Anita talk about how mobility exercise benefits different types of birth, as well as postpartum recovery!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:1:57 - What we are talking about today!
3:50 - What is mobility?
5:35 - Demands on our bodies in pregnancy
8:23 - Myths of movement and mobility in pregnancy
9:41 - Is twisting harmful in pregnancy?
11:00 - Is mobility and flexibility work the same, and is stretching bad in pregnancy?
13:45 - Some of our favorite mobility exercises!
26:13 - It’s the little things that add up throughout the day!
26:37 - Benefits of mobility in pregnancy for vaginal birth
28:45 - Benefits of mobility for a cesarean birth
30:37 - Benefits of mobility for postpartum and wrap up!
Today, Anita gives us a rundown of 3 ways that birth stories can benefit your birth prep!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
To Birth & Beyond Podcast Birth Story Episodes:
Episode 119: Discussing Different Pregnancy, Birth and Postpartum Recoveries with Martine Chiasson
Episode 104: Birth Stories and Preparing for Birth with Jen Kuenzel
Episode 97: Indigenous Birth Support with Alicia Two Bears
Episode 96: Re-airing of Anita’s Second Baby’s Birth Story
Episode 58: Birth Stories with Terrell Baldock
Episode 25: Jessie’s Debrief Following her Planned Cesarean Birth
Time Stamps:0:55 - FREE Prenatal Pelvic Floor Resource
1:56 - What we are talking about today
2:45 - Tip #1: Hear a variety of birth stories
10:04 - Tip #2: Setting boundaries around birth stories
12:25 - Tip #3: Putting yourself in a (bit of a) bubble
16:31 - Wrap up
Today, we asked top exercise professionals to share their favorite pelvic health tips with us!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
jessiemundell.com/body-talk
Mosope Idowu -
IG: @bethelfitmum
FB: facebook.com/bethelfitmum
website: https://bethelfitmum.com
Alycia Two Bears -
IG: @alycia_two_bears
FB: facebook.com/alycia.dowsett
Dr. Britt -
IG: @docbrittfit
FB: facebook.com/britt.renee.7758
Website: www.docbrittfit.com
Neeraja Suryawanshi -
Neeraja Suryawanshi PT, DPT
IG: @ephysios & @fitmomsdiary Maria Schuba -
IG: @maria_schuba_fitness
FB: facebook.com/MariaSchubaFitness
Website: www.mariaschubafitness.com
Grace Eke -
IG: @perfectlyflawedfit
FB: facebook.com/Perfectlyflawedfit
Laura Ghiacy -
IG: @laura_ghiacy
FB: facebook.com/laura.ghiacy
Website: www.lauraghiacy.com
Madison Cleckler -
IG: @madison.cleckler
FB: facebook.com/madison.thibodaux
Website: www.madisoncleckler.com
Tara Abel -
IG: @taraabelfitness
FB: facebook.com/taraabelfitness
website: www.taraabel.com
Cara Turnquist & Jill McLean
IG: @push.fitness.salem
FB: facebook.com/push.fitness.salem
Website: www.thepushfitness.com
Reena Parekh -
IG: @itsreenaparekh
FB: facebook.com/reena.parekh
Website: www.reenaparekh.com
Time Stamps:1:00 - “Body Talk” workshop recording available now!
3:07 - Intro to the episode
3:53 - Mosope Idowu
5:18 - Alycia TwoBears
6:13 - Brittany Mastellar
7:53 - Neeraja Suryawanshi
8:55 - Maria Schuba
10:34 - Grace Eke
11:58 - Laura Ghiacy
12:52 - Madison Cleckler
14:14 - Tara Abel
16:27 - PUSH Fitness
18:34 - Reena Parekh
Today, we asked multiple pelvic health physiotherapists to share their favorite pelvic health tips with us!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
Anita Lambert: Cohost of To Birth & Beyond Podcast
Www.holistichealthphysio.com
Online birth prep course: Www.bumptobirthcourse.com
IG: @holistichealthphysio
FB: @holistichealthphysio
Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Video: Flower bloom breath
Amber N. Brown
www.rootptandwellness.org/
IG: @rootptwell
FB: @rootptandwellness
Tia Ukpe-Wallace
Www.themasterfulartofselfcare.com
IG: @selfcarephysio
FB: @tia.ukpe
Podcast: The Masterful Art of Self Care
Joanne Ukposidolo
IG: @yourphysio_jo
Melissa Dessaulles
www.mommyberries.com
IG @mommyberrieshealth
FB: @mommyberries
Nelly Faghani
www.pelvichealthsolutions.ca
IG: @pelvichealthsolutions
FB: @pelvichealthsolutions
Munira Hudani
Www.munirahudanipt.com
IG: @munirahudanipt
FB: @diastasisrehabphysio
Trish Brunelle
Www.getmovingphysio.com
IG: @vaginaphysio
FB: @getmovingphysio
Melissa Wong
Www.markhampelvichealth.com
IG: @markhampelvichealth
FB: @markhampelvichealth
Lori Forner
Www.loriforner.com
IG: @loriforner
FB: @pelvicwod
Podcast: The Pelvic Health Podcast
Chana Ross
Www.vitalphysiotherapy.com
IG: @vitalphysiotherapyandwellness
FB: @vitalphysiotherapyandwellness
Robyn Synnott
https://www.yourebbandflow.com/
IG: @physio.robyn
FB @RobynSynnottPT
Carolyn Vandyken
Www.reframerehab.com
Www.physioworksmuskoka.com
IG: @physioworksmuskoka
IG: @reframerehab
FB: @reframerehab
FB: @physioworksmuskoka
Sara Reardon
Www.thevaginawhisperer.com
IG: @the.vagina.whisperer
FB: @thevagwhisperer
Uchenna Ossai
Www.youseelogic.com
IG: @youseelogic
FB: @youseelogic
Kenael Segal
Www.lotuspt.com
IG: https://www.instagram.com/lotuspelvicpt/@lotuspelvicpt
FB: @lotuspelvicpt
Podcast: The Kegel Room Podcast
Kate Roddy
Www.kateroddyphysio.com
IG: @kateroddy_6ixphysio
IG: @kegelreleasecurve
FB: @krcurve
Juan Michelle Martin
Www.jmmpelvichealthsolutions.com
IG: @thepelvicperspective
Sheela Zelmer
Www.sheelazelmer.com
IG: @sheelazelmer
FB: https://www.facebook.com/sheelazelmerpt
Time Stamps:0:54 - Body Talk Workshop Promo
3:32 - Welcome, and tips from Anita
8:05 - Tia Wallace Tips
10:05 - Joanne Ukposidolo Tips
11:48 - Melissa Dessaulles Tips
13:43 - Amber Brown Tips
15:10 - Nelly Fugani Tips
17:10 - Munira Hudani Tips
19:33 - Trish Brunelle Tips
21:44 - Melissa Wong Tips
23:39 - Lori Forner Tips
25:46 - Chana Ross Tips
27:40 - Robyn Synnott Tips
29:51 - Carolyn Vandyken Tips
32:41 - Sara Reardon Tips
34:45 - Uchenna Ossai Tips
36:02 - Kenaeal Segal Tips
38:13 - Kate Roddy Tips
39:50 - Juan Michelle Martin Tips
42:06 - Sheela Zelmer Tips
43:40 - Wrap up
Today, Jessie and Anita share 3 phrases they have used, that they hope you find useful as well, when you are feeling discomfort in your postpartum body!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:1:02 - What we are talking about today.
1:45 - On being conditioned to striving to live in a smaller body.
2:58 - Jessie’s mission as a fitness professional.
3:43 - Phrase 1: Let yourself be postpartum.
8:56 - Phrase 2: You can never feel fully at home in a body that you view as temporary.
11:05 - Phrase 3: Thank you, body.
12:56 - Episode Recap!
Today, Jessie and Anita discuss ways to prepare your body and mind for pregnancy - BEFORE you get pregnant (whether you are on your first or fifth baby)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Episode 44: Fear-Free Childbirth with Alexia Leachman
Episode 124: Black Maternal Healthcare and Reproductive Justice with Tekara Gainey
Episode 82: Fat Positive Fertility with Nicola Salmon
Time Stamps:1:02 - What we are talking about today
1:30 - Tip #1: Understanding and connecting with your pelvic floor
6:55 - Tip #2: Finding exercise that feels good to you
11:10 - Tip #3: Looking at your fears around pregnancy and birth
18:30 - Tip #4: Look into different types of care providers!
Today we talk with Chrissy King all about the strength training journey, body image, race, racism, and intersectional feminism.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Instagram/Twitter: @iamchrissyking
facebook.com/chrissykingfitness
www.chrissyking.com
Time Stamps:3:21 – Who is Chrissy King?
6:16 – Chrissy tells us how she found strength training initially, and how it changed her relationship with her body.
9:51 – “Being your own best hype woman,” what does that mean to Chrissy? And loving your body in the moment.
15:36 – Discussing Chrissy blog post: “Our Life’s Purpose Is Not To Shrink.”
21:24 – What we are complimented on being “brave” about. And peoples’ reaction of “shock and aw that this is still happening” regarding racism in action.
25:52 – On apologizing for your body.
30:46 – “Confidence is an inside job.” How so, and how do you build confidence?
34:49 – On changing the face of the fitness industry when it comes to race.
38:44 – On Intersectional Feminism, discomfort, and being an ally.
42:32 – Where you can find Chrissy King and her work!
43:37 – On the next episode of To Birth and Beyond…
On today’s episode, we talk with Topsie Vandenbosch about all things mindset coaching for entrepreneurs. But, trust us: you will find MANY gems even if you don’t work for yourself!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:instagram.com/topsievandenbosch
Time Stamps:
2:20 – Introduction to Topsie!
5:27 – Topsie digs a little deeper into what she does on a daily basis!
9:23 – On vulnerability and boundaries
11:41 – How Topsie coaches her clients through sharing from – and being in – an emotionally safe place.
17:38 – Let’s talk about comparison trap! How does Topsie help pull her clients out of this, and also stop the pattern of continually falling into a comparison trap?
26:28 – What are some key steps that she would recommend people take if they were feeling fearful?
34:04 – Is fear necessarily a bad thing?
35:45 – How do we find flow in this capitalist, hustle-celebrated society (rest)?
40:25 – Do black womxn and womxn of color experience more of this idea that hustle needs to be the norm?
Today’s episode is a replay of #43, where we talk with Sonja Herbert about her experience changing the game when it comes to fitness with her focus on black women, as well as her own pregnancy and birth experiences. Find out what she’s got going on, and what is next for this changemaker!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
instagram.com/commandofitnesscollective
instagram.com/blackgirlpilates
facebook.com/Black-Girl-Fit-Well-142417209794731/
https://www.facebook.com/BlackGirlPilates/
Time Stamps:
2:38 – Who is Sonja Herbert? Why she does what she does, and what she is trying to create in the fitness industry.
14:51 – Black Girl Pilates, the community
23:38 – Sonja’s OWN experiences with pregnancy.
42:00 – Victim blaming that occurs towards black women from health professionals.
53:27 – Sonja’s Black Girl Fit and Well panels
57:45 – The Black Girl in Fitness Mentoring Project – what is it?
60:14 – Where you can find Sonja online!
Today’s episode is a replay of #72, where we talked with Dr. Nicole Rankins about her role(s) at work, and how her personal experiences have shaped her professional endeavors!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Dr Nicole Rankins Website: https://www.ncrcoaching.com/
Instagram : @DrNicoleRankins : https://instagram.com/drnicolerankins
Facebook: @DrNicoleRankins: https://Facebook.com/drnicolerankins
This week's episode is a replay of episode 79, where Jessie sits down with Tekara Gainey to talk about black maternal healthcare and reproductive justice. This is barely scratching the surface, so make sure to do some research and work of your own!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.blackmoondoula.com
Instagram: @blackmoondoula
www.facebook.com/blackmoondoula
https://www.oshunfamilycenter.org/
Best Of episode #31: the first of our 3-part pregnancy mini series! Join Jessie and Anita for the top 5 pregnancy exercise tips every expecting mum needs to know!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources:Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Time Stamps:1:54 - What we are going to chat about today!
3:17 - Tip #1: What is the best mode of exercise/way to move?
5:12 - Tip #2: Breathing.
7:25 - Tip #3: On strength-training myths!
12:36 - Tip #4: Managing intra-abdominal pressure
14:40 - Tip #5: Could I vs. should I? Risk vs. reward
17:44 - Wrap up!
In today’s episode, Jessie talks with Shirin Eskandani all about the idea of control: lack of it, desire for it, and how to sit with where we are during pandemic.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps:1:22 - What we are going to chat about today!
2:02 - What is Shirin hearing in her community about this lack of control they may be feeling in their whole lives - and common advice she is giving!
7:52 - How do we sit with the unknowing of when all of this will be better?
10:33 - Is it OK to be controlling of some aspects of our world - scheduling, etc - or do we just let it all go and surrender to it all?
12:30 - What is Shirin doing in this time to help herself along?
14:00 - Wrap up
In today’s episode, Jessie talks with Lauren Mott and Lauren Anderson about their journey from meeting inside of her Postnatal Fitness Specialist Academy online course to starting a business together!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:https://www.facebook.com/strongermomcollective/
https://www.instagram.com/strongermomcollective/
https://www.10minutemamas.com/collective
Time Stamps:3:05 - Introduction to today’s special guests!
5:08 - How Lauren and Lauren met, to “are we launching a program together??”
10:33 - How their business evolved from a challenge to the business it is today!
19:18 - What is their vision with the business going forward?
26:44 - What has changed for each of them since this journey began - personally and professionally?
In today’s episode, Jessie and Anita discuss options and general guidelines to getting back to running postpartum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Jessie’s Postnatal Fitness Specialist Academy enrollment is open until May 14th!: https://jessiemundell.com/pfsa-2020/
Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population
Time Stamps:4:12 - What we are talking about today (a popularly-requested subject)!
4:42 - How long postpartum do you need to wait before you should start running again?
12:42 - How do you actually know - from a pelvic floor standpoint - when you are ready to return to running?
16:17 - If someone is having stress incontinence in their daily life, is that a sign that they should not start running?
18:16 - Prep and foundational work that we encourage our clients and patients to do when they are able to before they go back to running!
25:47 - How do you actually start running postpartum?
31:14 - Running with strollers!
32:36 - What happens if, during the run time, you start to experience sensations that feel off (like pelvic pain, bulging prolapse, leaking…)?
39:16 - Warming up
41:35 - How do you progress with running?
In today’s episode, Anita talks with Martine Chiasson - certified kinesiologist and founder of the Mama Movement Studio - about her 3 different pregnancies...and beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Anita’s Bump to Birth Course - Prepare you, your pelvic floor and core for birth: www.bumptobirthcourse.com
Martine Chiasson:
IG : www.instagram.com/themamamovement
https://www.themamamovement.ca/
Time Stamps:2:58 - Introduction to our special guest, Martine Chiasson!
5:15 - How did Martine feel during her first and second pregnancies?
6:27 - What is Symphysis Pubis?
7:16 - What was the mental and emotional experience for Martine between pregnancies?
9:20 - How did Martine handle her Symphysis Pubis pain differently between pregnancies?
11:38 - How did Martine’s pregnancy losses impact how she felt during her other pregnancies?
20:40 - How Martine prepared for her first two births
22:18 - How Martine found the information she received from the hospital prenatal classes.
27:30 - Martine shares about her first 2 birth experiences.
36:34 - Does Martine remember the feelings she had differently between labors?
43:14 - How did Martine prepare differently for her third birth?
46:53 - What did exercise look for Martine in her third pregnancy?
56:27 - What new knowledge did Martine use during her third labor that was different from her previous births?
1:06:24 - A share from Martine following her third birth.
1:07:43 - How was Martine’s recovery following her third birth?
1:12:16 - A piece of advice that Martine would give listeners going into labor and birth!
1:15:21 - Wrap up!
Today’s episode is a replay of a Q&A session Anita and Jessie had regarding postpartum exercise over Instagram Live!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:https://jessiemundell.com/scar-massage/
Time Stamps:0:55 - Scar Massage Freebie Info!
3:38 - When can I start exercising after having a C-section?
6:40 - I had a third degree tear. When can I start strength training again?
9:15 - When can I start Cesarean scar massage? Will this impact when I can return to exercise?
14:12 - I am struggling with getting clients back to high-impact exercise without them leaking…
19:30 - Can I do crunches postpartum?
23:40 - I am a fitness coach and want to start offering classes to new moms. How early is it OK for them to start working out?
27:08 - Thoughts on support leggings postpartum?
30:22 - Can you review safe exercises and breathing for lifting strategies, for people that have pelvic organ prolapse?
36:58 - What can I expect the first few days postpartum?
44:20 - Is swimming after a vaginal birth in the cards?
45:48 - Which is best for what types of achy body problems?
48:25 - What is your type of workout for postpartum people?
50:16 - Wrap up
On today’s episode, Anita and special guest, Robyn Synnott, how stress and overwhelm affect our boy, particularly our experience of pain.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Robyn Synnott, Registered Physiotherapist
IG: Physio.Robyn
IG: YourEbbandFlow
FB: Robyn Synnott, Registered Physiotherapist
Website: www.YourEbbandFlow.com
TBAB Episode 115: Stress and Your Pelvic Floor
TBAB Episode 99 : Q&A Painful Sex and Sexual Intimacy
TBAB Episode 22: Pelvic Girdle Pain in Pregnancy & Postpartum
TBAB Episode 8 : Internal Pelvic Pain
Time Stamps:2:00 - Introduction to today’s guest, Robynn Synnott
6:45 - What happens when we experience stress?
19:04 - What does pain have to do with stress?
26:00 - On previous experiences contributing to pain and stress later in life.
27:10 - Myths around pain
31:59 - How can we address both pain and stress?
35:04 - Is all stress bad for us?
38:40 - What are some good ways we can release tension to calm our nervous system?
55:00 - How can all of this stress impact pregnancy and postpartum?
1:06:00 - What is the key takeaway from this episode?
On today’s episode, Jessie talks with Couples Counselor, Erin Hinton, all about relationships during a pandemic!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:https://jessiemundell.com/pfsa2020/
Time Stamps:3:15 - Introduction to today’s special guest!
4:15 - How we are doing during this time.
6:27 - How do I negotiate the differences in social distancing between extended family? What if I need to self-isolate from those in my home, or work?
16:47 - Now that people are in their homes a LOT more - especially with their partner(s) and relationships - what advice would Erin give to people who are managing their emotions, reactions, etc. to this pandemic differently?
22:30 - Parenting expectations...What is Erin seeing with her clients in this new dynamic of parenting together and the struggles that come along with it?
28:17 - How do parents manage their already full load + caretaking 24/7 + managing schedules?
37:22 - Home is potentially not a safe place for people in relationships to be. What advice does Erin have for those people?
41:02 - Last words of wisdom from Erin Hinton.
On today’s episode, Anita and Jessie talk about how stress affects your pelvic floor, and how you can alleviate it!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Body scan meditation with pelvic floor relaxation
Dr. Maryska Taylor, ND Pregnancy/Birth meditation/affirmation audio track which includes flower bloom breath reminders
Video - Flower bloom breath
https://jessiemundell.com/pfsa2020/
Time Stamps:4:00 - How we are doing right now - business and life changes amid COVID-19.
13:00 - What we are talking about today!
13:35 - Pelvic floor symptoms we are seeing showing up during times of great stress.
16:30 - For those who are feeling more pelvic floor symptoms: what might be happening in their bodies, lives, nervous systems to cause that?
20:05 - What we can do to help relax our pelvic floors!
31:16 - On memes circulating during this pandemic.
On today’s episode, Dr. Kate Gerster, an obstetrician from Ontario talks with Anita and answers your questions about COVID-19 in relation to pregnancy, labour, and postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:Free guide: 3 misconceptions when preparing your pelvic floor for birth (and what to do instead)
Instagram: @Evolvewomenshealthcare
Time Stamps:
1:58 - What today’s episode is all about
4:51 - Dr. Kate Gerster introduces herself!
6:15 - Are there risks for my baby if I get COVID-19 while I’m pregnant?
7:45 - Are there different precautions I should take in my third trimester?
9:32 - I’m due at the end of May, should I have fear going to the hospital because of COVID-19?
12:11 - I’ve heard some people are not having in-person prenatal visits anymore, and that they are all going online...is this likely to happen everywhere?
14:49 - I was supposed to have a doula at my birth, but the new rule at my hospital is that only one person can be with me at my birth. Is this typical at most hospitals?
17:18 - I am six months pregnant - if I get the flu or COVID-19, how should I take care of myself safely?
18:23 - Are grandparents allowed to visit my baby at home?
19:40 - Should someone be actively trying to become pregnant or pursuing fertility treatment right now?
22:04 - What are some new precautions with in-person appointments?
23:57 - What are precautions for vaginal or cesarean births during this pandemic?
26:33 - Will hospital stays be shortened, and subsequent appointments and tests be changed?
27:44 - If this gets worse, is there a chance that epidurals won’t be as easily available?
28:30 - Are hospital tours still happening?
29:40 - Any word about having dads in the room with C-sections?
30:55 - I am planning a homebirth. I had been planning on having someone to come and care of my toddler during the birth. What are your recommendations around this?
32:20 - Wrap up!
On today’s episode (a replay of episode 52), hosts Anita and Jessie talk their top 5 tips for working out with a full schedule - ESPECIALLY with small children!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
- The Top 5 Pregnancy Tips from a Pregnant Pelvic Floor Physiotherapist – Blog
- The 4-R System For Returning To Post-Pregnancy Fitness – Blog
- How Busy Moms and Moms to Be Workout – Blog
Time Stamps:3:38 – Intro to our episode on tips for working out with a full schedule and, particularly, with small children around!
4:50 – What does working out look like for Anita right now?
6:19 – What does working out look like for Jessie right now?
8:32 – Tip #1: Work out in what you are wearing
10:55 – Tip #2: Adjust your “good workout” mindset
16:20 – Tip #3: Work out around your kids
21:02 – Tip #4: Have a structured plan
23:35 – Tip #5: Set strong boundaries around your workout time
27:15 – Episode recap!
27:55 – On the next episode of To Birth and Beyond…
In today’s episode, Anita talks with Liesel Teen all about labor and delivery nursing!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesInstagram: Mommy Labor Nurse
Birth It Up - Online Childbirth Ed Course
The Mommy Labor Nurse Podcast
Time Stamps1:59 - An introduction to our guest: Liesel Teen!
3:28 - What got her into nursing, and how the role has been for Liesel!
9:03 - If someone is expecting, what role does a labor and delivery nurse play once they get to the hospital?
17:03 - Typically, how many patients does a labor and delivery nurse attend to at one time?
20:35 - Attending a midwife birth vs. a physician: what’s the difference?
22:09 - What unglamorous behind-the-scenes work is involved in nursing?
26:13 - How does a labor and delivery nurse work alongside a doula?
28:45 - What are her go-to comfort measures?
33:19 - How does she talk about epidurals with patients ahead of time?
38:09 - How do partners do in the birthing room?
40:12 - Liesel shares about her son’s birth and her experience getting back to work, afterwards!
44:00 - Three recommendations Liesel would give expectant parents.
50:00 - How we can find Liesel online - social media, podcast, courses...oh my!
54:55 - Wrap up!
In today’s episode, Anita and Jessie take you behind the scenes of their businesses - from conception to how they hope to grow in the next few years!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps1:05 - What we are talking about today!
1:40 - Before becoming full self-employed, what did our professional work look like?
9:02 - What services we each offer in our businesses.
17:45 - What does a typical work day/work week look like for each of us?
29:33 - What do we LOVE about owning our own businesses?
37:49 - What challenges do we face running our businesses?
45:07 - What do we envision the next 2-3 years of business development to look like?
48:23 - Wrap up!
In today’s episode, Jessie shares the audio version of her webinar on how to get out of that wheel of survival mode during your pregnancy and postnatal journey! “Just because this is the way things have always been done, doesn’t mean this is how they have to be done for you.”
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.jessiemundell.com/to-pregnancy-beyond
Time Stamps
3:13 - Welcome to this BONUS episode!
7:50 - Who this is for!
9:53 - On motherhood
14:04 - Jessie introduces herself and her journey!
20:12 - Our goal today!
23:12 - What your care may have looked like as a pregnant person in the past...
27:38 - What your care CAN look like as a pregnant person NOW!
29:51 - What kind of exercise to focus on during each phase of pre- and post-pregnancy journey, and what to avoid!
34:45 - Let’s break down each trimester!
45:18 - Why exercise is only one of the three things you need to thrive!
49:19 - Jessie introduces to you: To Pregnancy and Beyond!
1:07:08 - Here’s what to do next!
In today’s episode, Jessie talks about how to actually enjoy the exercise that you are doing!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps3:23 - What we are talking about today!
5:20 - #1: Figure out why exercise is important and/or valuable to you!
11:00 - #2: Thinking of exercise as all or nothing will keep you stuck.
20:19 - #3: Set stricter boundaries around your workout time.
22:34 - #4: If you are exercising regularly, but the exercise isn’t joyful...why not?
24:12 - Closing
In today’s episode, Jessie talks through her personal journey with an eating disorder and disordered eating - including what has shifted for her, how, and why it’s important in her personal and professional life - and for YOU!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps2:52 - What we are talking about today - with a content warning: this might not be appropriate for you if you are going through a journey of an eating disorder.
3:58 - The beginning of Jessie’s eating disorder and disordered eating story - diving into the stories she created for herself around her body at a young age...
25:38 - What Jessie is still working on daily and how.
29:19 - Big shifts for Jessie (and why she’s made them), projecting discomfort onto others, and “fitness” progress photos.
34:00 - How birthing children has helped change her body mindset.
37:22 - Wrap up and changing the conversation about bodies...
In today’s episode, Anita and Jessie address Toi Marie’s recent Instagram post which posed the question: Who is taking care of the moms?
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and Referenceshttps://www.instagram.com/toimarie/
https://www.instagram.com/p/B7ccynDl0Kn/
https://www.instagram.com/iamerinbrown/
Time Stamps3:30 - What we are talking about today!
5:54 - Do WE feel taken care of right now in our lives?
12:00 - Another gem of a post from Toi Marie to discuss!
13:18 - Discussing the level of self-sufficiency in motherhood (inspired by a comment on Toi’s second post!)
19:39 - What to do when you need help!
20:28 - Exploring the topic of mom guilt.
27:35 - A game-changer for Jessie…
28:28 - Wrap up!
In today’s episode, Anita and Jessie answer YOUR questions about how to exercise - and what to avoid - in pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesArticle: Is supine exercise associated with adverse maternal and fetal outcomes? A systematic review
Time Stamps3:40 - What we are talking about today!
4:08 - Question #1: I didn’t exercise regularly before pregnancy #2. Can I start now, and how, at 20 weeks pregnant?
9:38 - Question #2:I keep hearing things about keeping my heart rate under a certain number during pregnancy exercise. Can you clarify?
11:35 - Question #3: When do I have to pay more attention to doing more exercises on my back?
15:18 - Question #4: Should belly coning always be avoided? Does it mean damage is happening to the linea alba?
17:32 - Question #5: Is it a good idea to include core work throughout pregnancy?
20:45 - Question #6: Are pelvic girdle pain and round ligament pain related? Can running be a cause of round ligament pain to the point you injure yourself?
25:00 - Question #7: I’m used to holding my breath/bracing during each rep during heavy weightlifting. Do I continue this throughout pregnancy?
28:00 - Question #8: Should we modify our pregnancy workouts ONLY when there are symptoms or pain?
30:45 - Question #9: Squatting exercises during pregnancy - should I avoid them?
33:00 - Wrap up!
In today’s episode, Jessie speaks with Erin Hinton about how to have more mutually fulfilling and beneficial relationships with our partners through parenthood.
- - - - -
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
In today’s episode, Anita talks with special guest, Jen Kuenzel, about her birth preparation and experiences!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita’s Bump to Birth online course – Prepare you, your pelvic floor and core for birth.
TBAB episode 26: Tips for Perineal Healing
TBAB episode 4: First 6 weeks of postpartum recovery
Jessie’s Core & Floor Restore online program
Jessie’s To Pregnancy and Beyond program
Time Stamps2:39 - Intro to our guest today: Jen Kuenzel!
4:34 - How did she feel physically, mentally, and emotionally during her first pregnancy?
9:16 - What are additional ways she prepared for her birth?
15:20 - Jen shares her first birth experience.
23:42 - How Jen felt - physically, mentally, and emotionally - in her second pregnancy.
32:33 - What were some additional steps Jen took to prepare for birth #2?
34:47 - Jen shares about her experience with having a doula.
40:28 - Jen’s experience articulating her birth concerns with her partner.
42:30 - How did she prepare her body for this second birth - similarly and differently from her first?
49:23 - How was Jen’s second birth experience, and tools she used to manage it?
1:06:14 - What advice would Jen give parents going into birth?
In today’s episode, Anita breaks down the postpartum tissue-healing phases, as well as considerations to make your healing journey as easy as possible.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesAnita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Cesarean scar massage video
TBAB episode 26: Tips for Perineal Healing
TBAB episode 4: First 6 weeks of postpartum recovery
Jessie’s Core & Floor Restore online program
Time Stamps2:20 - What we are talking about today!
3:23 - What your body needs in the first 6 weeks of recovery to get back to your regular activity!
3:59 - Healing time and how recovery will look is different for almost everyone.
4:33 - The roles of our pelvic floor muscles
5:21 - Tissue Healing Phase #1: Acute Inflammatory Phase
6:34 - Tissue Healing Phase #2: Sub-Acute Phase
10:21 - Tissue Healing Phase #3: Remodeling Phase
14:17 - A recommendation of Jessie’s Core and Floor Restore Program
14:40 - It’s helpful you’re able to see a pelvic health physiotherapist at 6 weeks.
16:18 - Episode wrap up!
17:37 - Bump to Birth is almost here! Get on the waitlist!
In today’s episode, Anita outlines the 3 most common misconceptions around the preparation of your pelvic floor for birth - along with some tips and tricks to correct them!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesAnita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Du Y, Xu L, Ding L, Wang Y, Wang Z. (2015) The effect of antenatal pelvic floor muscle training on labor and delivery outcomes: a systematic review with meta-analysis. International Urogynecology Journal, Volume 26 (10):1415-27. doi: 10.1007/s00192-015-2654-4
Bø K, Fleten C, Nystad W. Effect of antenatal pelvic floor muscle training on labor and birth. Obstet Gynecol. 2009 Jun;113(6):1279-84. doi:10.1097/AOG.0b013e3181a66f40
TBAB episode 31: Top 5 exercise tips for pregnancy
TBAB episode 15: Pregnancy and postpartum athleticism with Brianna Battles
TBAB episode 5: Prenatal Exercise
Time Stamps2:20 - What we are talking about today!
3:59 - Misconception #1: You must do HUNDREDS of kegels per day during pregnancy.
10:42 - Misconception #2: Only focus on squeezing and tightening your pelvic floor.
15:14 - Misconception #3: You should only use relaxation breathing or birth breathing in labor.
16:35 - Wrap up and run down!
In today’s episode, Jessie and Anita talk about preparing for postpartum life while still pregnant in order for the possibility to recover quickly, and find more ease in the process!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesAnita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Cesarean scar massage video
https://www.holistichealthphysio.com/single-post/2017/04/28/Cesarean-Scar-Release
TBAB episode 26: Tips for Perineal Healing - https://tobirthandbeyond.com/perineal-healing-tips/
TBAB episode 4: First 6 weeks of postpartum recovery- https://tobirthandbeyond.com/first-6-weeks-postpartum/
Jessie’s Core & Floor Restore online program - https://programs.jessiemundell.com/core-floor-restore-series/
Time Stamps2:28 - What we are talking about today!
3:05 - Looking back, what we wish we knew about postpartum recovery before giving birth!
10:40 - Did your doctor recommend a LOT of kegels?
12:30 - Addressing your cesarean scar postpartum.
17:50 - On vaginal scarring.
20:55 - How mobility and strength training in pregnancy can help postpartum recovery (as well as the demands of motherhood).
30:34 - Do you have a plan in place or an idea of who will be supporting you postpartum?
In today’s episode, Jessie and Anita talk about their best and most challenging of 2019, as well as what’s to come in 2020!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesFree guides to help you prepare your body and pelvic floor for birth plus to be the first to know about Anita’s upcoming Bump to Birth Online Program to help you prepare your pelvic floor for birth:
Free guide- 3 Misconceptions when Preparing your Pelvic Floor for Birth (and what to do instead): http://bit.ly/EbookPreparePelvicFloorforBirth
Free guide- Top 7 Birth Prep Tips: https://www.holistichealthphysio.com/free-resource-fear-free-birth
Free video guide - #1 Strategy Pregnancy Athletes Need to Know to Prepare your Pelvic Floor for Birth (Ps. It’s not about Kegels): Http://bit.ly/PelvicFloorStrategyForPregnantAthletes
Time Stamps1:05 - What we are discussing on today’s episode!
1:39 - How our holiday breaks have been.
3:37 - What we loved most about the last year.
10:30 - Challenging parts of 2019.
17:22 - What is coming up in 2020 for us personally and professionally (including the podcast)
29:28 - Episode wrap up!
Today, Anita and Jessie answer YOUR questions about painful sexual intimacy - including what the pain might mean, how to seek help, and remedies!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and ReferencesEpisode 8 of To Birth & Beyond Podcast: Internal Pelvic Pain
Book: Why Pelvic Pain Hurts (written by 3 Physiotherapists)
Shelly Prosko - Canadian Physiotherapist - PhysioYoga (online programs including for pelvic floor relaxation for pelvic pain)
Information for individuals with pelvic pain: www.pelvichealthsolutions.ca
Find a pelvic health physiotherapist in Canada: www.pelvichealthsolutions.ca
Find a pelvic health physiotherapist globally: https://pelvicguru.com/directory/
Video: tips for internal pelvic pain https://www.holistichealthphysio.com/single-post/2017/09/30/Find-out-how-to-get-rid-of-internal-pelvic-pain
Video: cesarean scar massage https://www.holistichealthphysio.com/single-post/2017/04/28/Cesarean-Scar-Release
Time Stamps1:03 - What we are talking about today: addressing questions about painful sex!
2:06 - Why is vaginal penetration pleasurable in some positions, but painful in others? Are there specific positions Anita would recommend?
6:04 - If we have sex for “too long” it becomes painful - almost like a burning sensation - why?
11:52 - Why might sex (vaginal penetration) be painful after a C-section?
16:34 - Clitoral touch sensation is too much lately. This is new...why?
19:05 - What are the options when you can’t see a pelvic floor physical therapist?
25:17 - Will it [pain during sexual intimacy] get better naturally over time?
29:25 - Show wrap up!
Today, Jessie talks with Dr. Krystyna Holland, a Pelvic Physical Therapist who works with transgender and non-binary people, post vaginoplasty. We discuss how Dr. Krystyna came to this work, define some important terms, and learn how she guides her patients moving forward from surgery about their pelvic floor function.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and Referenceshttps://www.inclusivecarellc.com/
https://www.instagram.com/krystyna.holland/
https://www.facebook.com/InclusiveCareLLC/
Time Stamps1:03 - An introduction to today’s topic and our special guest, Dr. Krystyna Holland!
3:03 - How Dr. Holland got to where she is today!
11:20 - What does it look like in Dr. Holland’s business now?
12:50 - Dr. Holland defines some very important terms for us!
14:31 - The folx that Dr. Holland works with.
15:07 - DISCLAIMER: Anatomical terms will be used in our discussion today.
17:40 - When a first session happens with Dr. Holland, and what happens in that session.
26:10 - The cost of surgery and how it all works in the insurance system in the US.
28:30 - After the 7-day post op, when do patients see Dr. Holland again?
30:40 - What is Dr. Holland’s mindset so she can be a compassionate, effective provider?
34:15 - From a physical touch standpoint, what are the tissue differences between cisgender and transgender vulvas?
37:00 - What Dr. Holland tells patients about their pelvic floor function moving forward?
40:50 - How long is it until people feel back on their feet after surgery?
42:46 - Anxiety and mistakes around trans verbiage, especially in trans care.
48:18 - Where we can find Dr. Krystyna Holland online!
Today, Jessie talks with Alycia Two Bears about her work in the Indigenous birth support sphere, what brought her here, and “birthing as ceremony”!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References@Alycia_Two_Bears on Instagram
Good Woman Medicine on Facebook
Time Stamps01:07 - An introduction to today’s topic and our special guest, Alycia Two Bears!
03:25 - What brought Alycia to doing this work she does today?
07:23 - Where is Alycia in her journey of creating a dream space of a birthing center?
10:12 - Four Directions Midwifery in Calgary - Alycia explains who they are and what they do!
14:03 - The curriculum that Alycia is creating and what does “birthing as ceremony” mean?
20:00 - What were Alycia’s birthing experiences like, was she always interested in birth, and did her birth experiences heighten her interest in helping others in their experiences?
35:52 - Within indegenous communities, is pelvic floor physiotherapy something that is talked about?
41:18 - Did Alycia feel any micro or macro aggressions in hospital because of her identity as an indigenous person?
45:52 - When Alycia was having her experiences singing songs and drumming baby into the world, what were her interactions with the medical professionals surrounding her?
48:03 - Where can people find Alycia and her work online?
Anita tells the birth story of her second baby, Jack! In this episode, she covers her preparation, home birth, medical professionals involved, and the feelings along the way as she reflects on his first birthday!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
TBAB episode 56: In Depth on Birth Prep
TBAB episode 2: Preparing your pelvic floor for birth
IntroOn today’s episode, Jessie talks privilege in her business success, how her business has evolved, resentment in not holding boundaries with family and business, all-or-nothing mentality with exercise, and so much more!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps1:12 - What we are talking about on the podcast today: an overview!
1:56 - What were Jessie’s first steps to building her business?
13:15 - How does Jessie handle being a primary parent with a shift-working partner?
18:09 - Working out alongside young children: how do you do it?
28:15 - Wrap up!
Intro
On today’s episode, Anita will be busting myths, decreasing fear, and increasing support and hope around the topic of pelvic organ prolapse (POP) with Haley Shevener and Annemarie Everett!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Instagram: POP up
Facebook: POP up
www.popuplifting.com
POP up lift online course for individuals with POP
POP up pro online course for professionals
TBAB Episode 19 with Haley Shevener
Time Stamps
1:53 - What we are talking about today, and who we are talking about it with!
2:20 - Introduction to Annemarie and Haley, and what got them interested in creating resources around POP
13:40 - Our guests share a bit about what pelvic organ prolapse is, and common symptoms.
29:40 - How common is POP?
43:45 - Making tweaks from a strength and conditioning perspective.
45:12 - Busting myths around “safe” and “unsafe” movements when you have POP!
1:03:35 - Who can benefit from pessaries!
1:19:04 - Our best advice for professionals who are working with POP and individuals living with POP
1:26:51 - Wrap up!
Intro
On today’s episode, Jessie and Anita talk about how societal and medical weight stigma affect the health and wellbeing of pregnant humans.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
TBAB ep 50 on Plus Size Pregnancy: https://www.holistichealthphysio.com/single-post/2019/01/22/Podcast---Plus-Size-Pregnancy-with-Bebo-Mia
Time Stamps2:58 - Today we are talking about thin privilege in pregnancy, and we are going to do our best to offer as much perspective as we possibly can in this conversation. We recognize we are limited!
3:50 - What IS “thin privilege”?
5:15 - It’s time to consider/review your thoughts/assumptions of people in fat bodies!
6:06 - Jessie and Anita discuss how they were treated/commented on in smaller bodies during pregnancy.
9:39 - Let’s talk about this idea of being congratulated in pregnancy for what your body looks like.
11:45 - For your consideration: If you see a smaller pregnant person vs. a larger pregnant person, would you give the same comment you are thinking to both? Which would you give it to?
14:05 - Pregnant peoples’ concern/stress around commentary on their pregnant bodies.
15:08 - Medical care providers carry these weight and size stigmas with them as well!
15:33 - What we really want to get across with this conversation (pssst - it’s about inner work!)
16:55 - Our challenge to you!
Intro
On today’s episode, Anita and Jessie discuss strategies to manage incontinence through cold and flu season!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps2:58 - Today, we’re talking about incontinence with cold and flu season coming up!
5:00 - A brief overview of the pelvic floor!
6:10 - Are there strategies Jessie and Anita’s clients find helpful?
13:28 - Sometimes this leaking is blamed on a “weak bladder”. Is that a real thing? And a focus on tension when sick!
16:45 - On gripping
18:00 - Some advice for if you are trying all of these strategies and you are continuing to leak.
IntroOn today’s episode, Anita and Jessie discuss important points to examine in determining whether you have a healthy relationship with exercise!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps1:00 - Introduction to today’s topic: exercising intuitively!
1:40 - #1 thing to do in working towards this - and where Jessie and Anita sit with this.
4:02 - Do the efforts of your exercise match the phase of life you are in?
7:25 - Examining the reasons why we want to exercise, personally!
12:20 - Examining our anti-fat and other internalized biases.
16:12 - Examining our relationship with diet culture.
17:30 - Examining our relationship with tracking (step counters, etc).
20:15 - Start to bust your “all-or-nothing”ness.
23:15 - Take an extended break from intense/structure exercise if that is safe for you.
IntroOn today’s episode, Jessie and Anita break down what they do as professionals focused on prenatal/postpartum health, and how collaboration across the board can benefit clients and practitioners alike!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps2:00 - What we are talking about today, and our hope to encourage more of it!
3:15 - What each of our roles is for folx who are pregnant!
9:20 - Why and when we see folx postpartum.
16:25 - What are the benefits that Jess and Anita’s clients see when they have already been to a professional who is educated across the board - in fitness AND physiotherapy.
21:45 - The differences in collaboration between working with clients in person vs. online.
Intro
On today’s episode, Anita explains how processing and debriefing around your birth experience will help your postpartum recovery!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day
Past To Birth & Beyond Podcast birth story episodes:
Episode 69: Moving forward after stillbirth with Dorie
Episode 58: Birth Stories with Terrell Baldock
Episode 54: Anita’s Second Baby’s Birth Story
Episode 43: Birth, Black Girl Pilates and Maternal Healthcare with Sonja Herbert
Episode 25: Jessie’s Debrief following her planned caesarean birth
Cesarean scar massage video
Time Stamps
1:59 - Introduction to what we are talking about today
3:04 - What gets missed when we say: Healthy baby, healthy mom, that’s all that matters!
4:45 - Assumptions and feelings around birth.
5:10 - To professionals: how to help your postpartum clients process their birth experience.
6:52 - If you are postpartum and want to process your birth story with someone else…
8:15 - Why it’s helpful to debrief around your previous birth(s) if you are pregnant again!
9:12 - How the physical, mental and emotional experiences from birth can impact the physical side of postpartum healing.
12:15 - Common physical symptom related to mental or emotional stress from birth: poor pelvic floor function.
13:57 - Common physical symptom #2 related to mental or emotional stress from birth: cesarean scarring.
17:00 - If you are pregnant for the first time, this next part is for you!
18:45 - Who you can debrief with and what to keep in mind regarding others’ views!
19:50 - If you or someone you love has experienced a still birth…
20:35 - Episode wrap up: YOUR EXPERIENCE MATTERS!
Intro
Today, Jessie talks with Rikki Cortese, Postnatal Fitness Specialist and friend, about how she runs her group fitness classes for moms! She breaks it down so you can easily start your own!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps
3:30 - An introduction to our special guest: Rikki Cortese
6:15 - Rikki introduces herself!
11:30 - What did Rikki feel like she needed to do, look like, etc following giving birth as an athlete and gym-owner’s spouse?
14:05 - Rikki tells us about the class that she started: how it began and how she grew it!
16:18 - Rikki tells us the details of the class!
19:07 - Using templates for plug-and-play exercises and flexibility for classes, training variety of bodies in one class, etc!
24:27 - What time of day does she run her group classes?
25:18 - What does Rikki like the most about running this group and working with this population?
Intro
Today, we talk about the 4 most important considerations for fitness professionals and their clients during post-pregnancy training!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps
3:35 - Introduction to today’s topic: the pillars of postpartum exercise!
4:35 - Pillar #1: Progressive
8:05 - Pillar #2: Cueing
12:00 - Do you need to cue the pelvic floor on every rep?
15:05 - Pillar #3: The four Ps for the postpartum person to consider if each exercise is good for them - Peeing, Pain, Pressure, and Peaking
18:37 - Pillar #4: The WAIT acronym - Whole body, Alignment, Inhales and exhales, Tension
23:12 - Wrap up
Intro
On today’s podcast, we talk about considerations for coaches, healthcare practitioners, and postpartum people in their journey as postpartum people!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Time Stamps
2:50 - Anita and Jessie just met in person for the first time EVER!
3:55 - Who today’s show is for.
4:50 - #1 (directed at fitness and health professionals): What do we need to consider when coaching, treating, or working with postpartum people?
9:00 - Race and the birth experience (listen to our deep dive on Episode 79: Black Maternal Healthcare and Reproductive Rights, with Tekara Gainey)
10:49 - #2: What are people coming to Anita as a practitioner for? Why do they want to hire her? Why do they want to come into her practice? And then the same questions directed to Jessie!
14:30 - #3: The WHY behind the goal(s) a client might have. Why is this important to them? Why is this goal something they want to do? How do they think it will change their life in some way?
18:17 - #4: What privileges does this person have afforded to them? What layers of marginalization or oppression is this person affected by?
23:42 - #5: Helping womxn in our businesses and considering the whiteness of our feminism.
27:55 - Recap!
Intro
Today we are talking about postpartum abdominal training – why we might care, if core exercises are good or necessary, and how we can use them in an effective way.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.jessiemundell.com/consult
https://www.instagram.com/jessiemundell/
https://www.facebook.com/jessie.mundell.5
Time Stamps
2:40 – Today we are talking about postpartum abdominal training.
3:30 – What are the conversations about abdominal exercises like in Jessie’s and Anita’s separate practices?
4:57 – What’s generally missing in the conversation that happens with fitness and health professionals.
6:24 – Do we even need abdominal exercises for postpartum healing – are they good and necessary?
9:25 – What does a “weak core” mean?
14:28 – Discussing the two sides to the conversation around abdominal exercises.
19:23 – How can we use abdominal exercises postpartum in an effective way?
21:18 – NOTE: What we mean when we say “strategy”.
22:15 – Wrap up!
In today’s episode, we welcome Anita back from her summer hiatus, and discuss what is hard about motherhood for us!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.jessiemundell.com/consult
https://www.instagram.com/jessiemundell/
https://www.facebook.com/jessie.mundell.5
Time Stamps
2:39 - Anita is back!
3:32 - What we are talking about today!
5:29 - Quote from @Toimarie
7:07 - What in mothering feels hard for Anita right now?
9:32 - Are the energies and depletion felt now, with two children, different than when it was just one child?
14:02 - Mothering in business
22:22 - What would help motherhood feel not-so-hard for us?
26:18 - Does fatherhood feel this hard for our husbands?
Intro
Today, Jessie talks through her decision to have a second child: what went through her mind before and after finding out she was pregnant, all the way up to birth.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.jessiemundell.com/consult
https://www.instagram.com/jessiemundell/
https://www.facebook.com/jessie.mundell.5
Time Stamps
00:58 - Brand new, FREEBIE in the show notes: Postnatal Consultation Form!
3:10 - What we are talking about on the episode today!
4:44 - Jessie’s decision journey!
17:12 - Making a decision WITH fear and uncertainty
18:18 - Jessie’s thoughts the day Theo was born
20:18 - The right decision for you!
22:30 - How that experience shaped Jessie
24:34 - If you need an ear on this, message Jessie on Facebook!
Intro
Today, we talk with the Fat Positive Fertility Coach, Nicola Salmon, all about the truths AND misconceptions revolving around weight and fertility!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Nicolasalmon.co.uk
instagram.com/fatpositivefertility
facebook.com/fatpositivefertility
Time Stamps
3:23 - Introduction to Nicola Salmon and the importance of fat positive fertility!
5:57 - How did Nicola come to do this work?
11:00 - Were messages of weight loss in order to get pregnant in Nicola’s mind when she was trying to conceive? And a bit on advocating for herself.
14:00 - Where is this information people in the medical field are passing on to us regarding needing to lose weight to get pregnant? How does Nicola help her clients/patients find their voices to speak up for themselves?
17:25 - Why do problematic BMI restrictions exist for access to IVF?
21:30 - How does Nicola work in her coaching with people who are trying to get pregnant?
23:25 - Does Nicola talk about pregnancy and instilled fears of fat pregnancy a lot with her people?
24:35 - What does body acceptance mean to Nicola?
25:45 - How does Nicola think about all of the intersectional lenses when writing about body acceptance?
28:04 - How does Nicola consult with businesses around showing up for people with bigger bodies?
30:10 - Nicola tells us all about her book, “Fat and Fertile”, and her self-publishing journey.
32:24 - Where you can learn more about and find Nicola Salmon!
Intro
Today, we talk with Aimee Suen of Small Eats all about her work as a Nutritional Therapist, the language around diet culture, and so much more!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Small-eats.com
https://www.instagram.com/small_eats/
small-eats.com/shop
https://small-eats.com/category/small-steps-podcast/
Time Stamps
3:16 - Introduction to today’s guest: Aimee Suen!
6:21 - More specifically, what does Aimee do, and what is her work look like as a Nutritional Therapy Practitioner?
11:32 - What led Aimee to food and nutrition?
18:30 - Does Aimee feel like she’s still trying to peel away the layers regarding the value of thinness?
24:40 - Navigating body image conversations - past and present.
31:35 - “I don’t focus on fat or weight loss with my clients” - has this always been the case for Aimee in her coaching?
36:59 - If someone comes to her saying they want to lose weight or fat, what is that conversation like? What is Aimee’s process like?
40:12 - What are some other goals we could work toward besides fat and weight loss?
43:03 - So if a client does start to lose weight/fat while working with Aimee, how does she manage those conversations about body image to keep people aware, level-headed and grounded in their journey?
48:40 - Orthorexia: from a nutritional therapist’s perspective.
58:30 - If we do notice some of the things Aimee mentioned, where do we go from there?
1:08:25 - What is Aimee really into lately?
1:09:25 - Where can we find Aimee online?
In today’s solo episode, Jessie talks about the importance that we put on a diastasis diagnosis in relation to our body image.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On this week’s episode, Jessie sits down with Tekara Gainey to talk about black maternal healthcare and reproductive justice. This is barely scratching the surface, so make sure to do some research and work of your own!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.blackmoondoula.com
Instagram: @blackmoondoula
www.facebook.com/blackmoondoula
https://www.oshunfamilycenter.org/
On this week’s episode, Jessie sits down with her friend from university to talk with her about all things mothering and marriage with a cancer diagnosis. Instagram: @snaige_an_unexpected_journey
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today we are talking about what happens when your clothes don’t fit, specifically as it relates to postpartum.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, Jessie has an intimate conversation with her partner, Randy, about their individual thoughts and feelings over the last year of being a family of four.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, Jessie guides us all through ways to function when pelvic floor function isn’t perfect!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, Jessie speaks with Aysha Bisimwa Ali all about her work as a full-spectrum doula - especially when it comes to the abortion doula experience!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Core + Floor Signature core and pelvic floor recovery program is on SALE! 32% off to celebrate Jessie’s 32nd birthday (July 2nd)!! This program gets you back into moving in your body post birth, whether you birthed vaginally or through c-section. DIY 8 week program that you can do at home in your pajamas, in your bed, on your floor...whatever is easiest for you! 5-10 minutes per day of full body, breathing exercises to help you feel good physically, mentally, and emotionally!
CODE: BIRTHDAY
https://programs.jessiemundell.com/core-floor-restore-series/
Ottawa Abortion Doula Services Collective: https://ottawaabortiondoulas.ca/
GoFundMe: https://www.gofundme.com/support-the-ottawa-abortion-doula-collective
https://www.facebook.com/thevillagewelldoulas/
On today’s episode, Jessie celebrates her son’s 1st birthday by reflecting on the last year+, from finding out she was pregnant to today!
This episode is brought to you by Willow at Home - an online video series to help you strengthen and condition your core and pelvic floor. It contains 3 unique classes combining yoga, Pilates, and bodyweight exercises. If you’re preparing for childbirth, recovering postpartum, or want to improve symptoms of bladder leakage, pelvic organ prolapse or diastasis recti, this series is for you.
To Birth & Beyond Podcast listeners have been given 30% off with the code TOBIRTHANDBEYOND
Access video series through https://willowpeterborough.com/willow-at-home/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, we talk with Dr. Nicole Rankins about her role(s) at work, and how her personal experiences have shaped her professional endeavors!
This episode is brought to you by Willow at Home - an online video series to help you strengthen and condition your core and pelvic floor. It contains 3 unique classes combining yoga, Pilates, and bodyweight exercises. If you’re preparing for childbirth, recovering postpartum, or want to improve symptoms of bladder leakage, pelvic organ prolapse or diastasis recti, this series is for you.
To Birth & Beyond Podcast listeners have been given 30% off with the code TOBIRTHANDBEYOND
Access video series through https://willowpeterborough.com/willow-at-home/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Dr. Nicole’s podcast: “All About Pregnancy and Birth” www.ncrcoaching.com
Instagram: @drnicolerankins
Facebook: Dr. Nicole Rankins
On today’s episode, we talk with Topsie Vandenbosch about all things mindset coaching for entrepreneurs. But, trust us: you will find MANY gems even if you don’t work for yourself!
This episode is brought to you by Willow at Home - an online video series to help you strengthen and condition your core and pelvic floor. It contains 3 unique classes combining yoga, Pilates, and bodyweight exercises. If you’re preparing for childbirth, recovering postpartum, or want to improve symptoms of bladder leakage, pelvic organ prolapse or diastasis recti, this series is for you.
To Birth & Beyond Podcast listeners have been given 30% off with the code TOBIRTHANDBEYOND
Access video series through https://willowpeterborough.com/willow-at-home/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
@topsievandenbosch on Instagram
Attend Jessie’s in-person event: PFSA Live!
Tickets available here: https://programs.jessiemundell.com/pfsa-live/
On today’s episode, we talk with Lisa Hendrickson Jack - author of the new ‘The Fifth Vital Sign’, about fertility and overall health!
This episode is brought to you by Willow at Home - an online video series to help you strengthen and condition your core and pelvic floor. It contains 3 unique classes combining yoga, Pilates, and bodyweight exercises. If you’re preparing for childbirth, recovering postpartum, or want to improve symptoms of bladder leakage, pelvic organ prolapse or diastasis recti, this series is for you.
To Birth & Beyond Podcast listeners have been given 30% off with the code TOBIRTHANDBEYOND
Access video series through https://willowpeterborough.com/williow-at-home/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, we talk with Dorie about her experience with stillbirth.
This episode is brought to you by Earth Mama Organics, a company making effective and safe herbal care for the whole journey of motherhood: pregnancy, postpartum, breastfeeding, baby care, or even the loss of a baby. Because motherhood is a wild ride—and we're all in this together. https://earthmamaorganics.com/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, Jessie and Anita talk through ways to prepare yourself, your first-born, and your partner for the birth of baby number 2!
This episode is brought to you by Earth Mama Organics, a company making effective and safe herbal care for the whole journey of motherhood: pregnancy, postpartum, breastfeeding, baby care, or even the loss of a baby. Because motherhood is a wild ride—and we're all in this together. https://earthmamaorganics.com/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, we have a QUICK episode where Anita and Jessie answer a listener question about coping with the absence of intense exercise in early postpartum!
This episode is brought to you by Earth Mama Organics, a company making effective and safe herbal care for the whole journey of motherhood: pregnancy, postpartum, breastfeeding, baby care, or even the loss of a baby. Because motherhood is a wild ride—and we're all in this together. https://earthmamaorganics.com/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, Anita and Jessie talk about each of their postpartum experiences - so far - with a toddler and a newborn!
This episode is brought to you by Earth Mama Organics, a company making effective and safe herbal care for the whole journey of motherhood: pregnancy, postpartum, breastfeeding, baby care, or even the loss of a baby. Because motherhood is a wild ride—and we're all in this together. https://earthmamaorganics.com/
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, we talk with Jillian Murphy all about raising competent eaters...which involves doing some work, ourselves!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.foodfreedombodylove.com
IG @foodfreedombodylove
FB @jillianmurphyND
Today, we talk with pelvic health physiotherapist, Lori Forner, all things pelvic organ support!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
www.loriforner.com
The Pelvic Health Podcast
Instagram: @pelvicwod
Twitter: @loriforner
Today, we talk with Dr. Brooke about all things birth control (for you AND your partner)!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Today, we talk with special guest Anna Dix all about acupuncture in and around pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
In today’s episode, we talk with Nicole Nifo about all things massage therapy in and around pregnancy!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Best of TBAB Episode 24: Role of the Doula with Bebo Mia
Today, we are talking with Bianca and Natasha, co-founders of bebo mia which offers training, mentorship, and community for your pregnancy, birth, and parenting biz!
Together, we discuss everything related to doulas: from social justice work around reproductive health, to what a doula brings with them for during a birth, and why you may want to have a fertility doula and even a postpartum doula!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, we talk with Rishma Walji, a Naturopathic Doctor, Acupuncturist and PhD. She talks with us all about fertility: what does it mean, does it matter if you aren’t trying to be a parent, and beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, we talk with Terrell Baldock of Mom’s Fitness Boutique. She shares with us her 3 VERY DIFFERENT birth stories, and we discuss preparation, expectations, and being open to the possibilities.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On todays’ episode, we talk with Jessica Dalliday about her journey from HA to post partum!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Blog –The Healthy Sweet Potato: http://thehealthysweetpotato.com/
IG - @thehealthysweetpotato: https://www.instagram.com/thehealthysweetpotato/
Pilates on Demand: https://pilatesondemand.ca/
IG - @pilatesondemand_ca: https://www.instagram.com/pilatesondemand_ca/
Book - No period, Now What? – By Dr. Nicola J Rinaldi: https://www.amazon.ca/Period-Now-What-Regaining-Improving/dp/099723668X/ref=sr_1_1?ie=UTF8&qid=1550257926&sr=8-1&keywords=no+period+now+what
Time Stamps
1:03 - Our introduction to guest Jessica Dalliday
2:51 - Jess shares a bit about HA
4:59 - What led to Jess losing her period for a year?
11:23 - Being in the fitness industry and feeling you need to fit to standards…
13:00 - How did Jess dialogue with her health professionals about her HA?
15:20 - After seeing these medical professionals, what was Jess’s next step?
21:40 - Jess talks to us more about the fears that came up for her when she knew she had to consciously add in more food and reduce exercise.
24:37 - Was there anything that Jess replaced exercise with during her exercise reduction?
25:40 - Reframing the idea around rest as being “lazy” and the body’s “set point”
31:25 - Once Jess was pregnant, what was the dialogue with herself about body image and eating and exercise?
34:27 - Jess’s postpartum journey, worrying about her body, and the support she places around her.
45:38 - Where to find Jess online!
In today’s episode, Anita and Jessie go in-depth on how they prepared for birth: from strength training, to what they purchased, resources they hired, podcasts they listened to, and beyond!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References
Physical:
-
TBAB Top 5 Exercise Tips for Pregnancy Episode: http://tobirthandbeyond.com/top-five-pregnancy-exercise-tips/
-
TBAB Prepare your pelvic floor for birth Episode: http://tobirthandbeyond.com/pelvic-floor-for-birth-2/
- Spinning Babies Techniques: https://spinningbabies.com/learn-more/techniques/
- Spinning babiesparent class video: https://spinningbabies.com/product/parent-class-digital-download/
- Spinning babies daily essentials: https://spinningbabies.com/product/daily-essentials-digital-download/
- TBAB Prenatal Yoga Episode with Deb Fleshenberg: http://tobirthandbeyond.com/prenatal-yoga-deb-flashenberg/
- Perineal Massage video: https://www.holistichealthphysio.com/single-post/2017/07/22/Perineal-Massage---preparing-your-pelvic-floor-for-birth
- TBAB What is Pelvic Floor Physiotherapy? Episode http://tobirthandbeyond.com/pelvic-health-physio/
- What is Prenatal Health Physiotherapy? Veodp: https://www.holistichealthphysio.com/single-post/2017/08/27/Prenatal-Pelvic-Health-Physiotherapy
Mental/Emotional
-
Hypnobirthing: https://us.hypnobirthing.com/
-
TBAB Doula Care Episode with Bebo Mia: http://tobirthandbeyond.com/role-of-doula-bebo-mia/
- TBAB Homebirth Episode: http://tobirthandbeyond.com/home-birth-101-kaitlin-murray/
- TBAB Fear Free Childbirth Episode with Alexia Leachman: http://tobirthandbeyond.com/fear-free-birth-alexia-leachman/
- Fear Free Childbirth Podcast and Book: https://www.fearfreechildbirth.com/
- Birth Hour Podcast: https://thebirthhour.com/
- Informed Pregnancy Podcast: https://www.informedpregnancy.com/
- Evidence Based Birth Podcast: https://evidencebasedbirth.com/evidence-based-birth-podcast/
- Yoga I Birth I Babies Podcast: https://prenatalyogacenter.com/podcast-list/
- Birthful Podcast: https://www.birthful.com/category/podcast/
- Doing It At Home Podcast: https://www.diahpodcast.com/
- RockStarBirth Radio Podcast: https://itunes.apple.com/au/podcast/rockstar-birth-radio/id1124640454
- TBAB Evidence Based Birth Episode with Rebecca Dekker: http://tobirthandbeyond.com/evidence-based-birth-rebecca-dekker/
- Evidence Based Birth: https://evidencebasedbirth.com/
- Association of Ontario Midwives: https://www.ontariomidwives.ca/
- SOGC – Society of Gynecologists & Obstetricians of Canada: https://www.sogc.org/
- ACOG – American College of Obstetricians and Gynecologists: https://www.acog.org/
Birth Preferences
- TBAB Birth Preferences Episode: http://tobirthandbeyond.com/birth-plans-preferences-final/
Time Stamps
1:02 - Today we are sharing resources, and specific ways that Anita and Jessie prepared for their births.
2:12 - If you are not planning on having a home birth, don’t turn this podcast off! Here’s why…
4:14 - Starting with the physical side of birth prep...strength training!
8:44 - Release work - it’s not just stretching!
16:48 - Specifically to the pelvic floor...perineal massage!
24:42 - Internal pelvic floor treatments during pregnancy.
25:29 - The mental and emotional side of preparing for birth…
49:33 - Getting practiced at talking about the hard and uncomfortable things.
51:09 - Some last thoughts on preparing for home AND hospital births.
54:47 - Our thoughts on having a doula.
58:59 - Was Anita’s husband on board with a home birth from the beginning?
59:42 - Birth Preferences: do they matter?
1:10:34 - On the next episode of To Birth and Beyond…
Today, we have a BONUS episode to celebrate ONE year of To Birth and Beyond! Join us for this short and sweet episode talking about a few of our favorite things over the past year, and what’s coming up for the podcast, as well as Jessie and Anita as individuals!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
In today’s episode, Anita tells the birth story of her second baby, Jack! In this episode, she covers her preparation, home birth, medical professionals, and the feelings along the way!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, we talk with Aditi Loveridge, Certified Coach and Healing Practitioner, all about pregnancy and infant loss. She shares her story of loss, how to support those going through the grief process, and what kind of support you can seek as a grieving parent.
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
On today’s episode, hosts Anita and Jessie talk their top 5 tips for working out with a full schedule - ESPECIALLY with small children!
If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Resources and References:
- The Top 5 Pregnancy Tips from a Pregnant Pelvic Floor Physiotherapist – Blog
- The 4-R System For Returning To Post-Pregnancy Fitness – Blog
- How Busy Moms and Moms to Be Workout – Blog
Time Stamps:1:08 – Intro to our episode on tips for working out with a full schedule and, particularly, with small children around!
2:20 – What does working out look like for Anita right now?
3:49 – What does working out look like for Jessie right now?
6:02 – Tip #1: Work out in what you are wearing
8:25 – Tip #2: Adjust your “good workout” mindset
13:50 – Tip #3: Work out around your kids
18:32 – Tip #4: Have a structured plan
21:05 – Tip #5: Set strong boundaries around your workout time
24:45 – Episode recap!
25:25 – On the next episode of To Birth and Beyond…
On today’s episode of To Birth and Beyond, we talk with Allison Tenney, an online fitness professional and organizer of the Ignited Womxn Summit! We tackle a few shifts that the fitness industry is in desperate need of - ALL areas and industries, to be frank - and how perspective changes have affected Allison’s parenting, business, life, and sometimes, her ego.
Allison also shares the details for the upcoming 3rd Ignited Womxn Summit in Seattle, including how it evolved into the full day phenomenon that it is today! Grab your tickets now - sales end on 2/1!
Today, we are talking with Bianca and Natasha, co-founders of bebo mia which offers training, mentorship, and community for your pregnancy, birth, and parenting biz!
Together, we discuss plus size pregnancy, and the implications that go along with it. This includes - but isn’t limited to - considerations for plus size bodies, how plus size bodies in pregnancy are managed, advocating for plus size bodies, and - moving forward - how fitness and health professionals can better support those that are considered plus size during pregnancy and birth.
On today’s episode, we talk about not only the decision to have or not have children, but also the public conversation around it in 2019, the “right” things to do when it comes to your family, and the feelings we have all had regarding this topic and beyond!
On this episode, we address listener questions - and some of our own - regarding incontinence before, during and after pregnancy!
On today’s podcast, we delve into our top 4 strategies for returning to high impact exercise following the birth of your babe(s)!
This time on the podcast, we revisit the top pregnancy and postpartum episodes of 2018! You will learn what we loved, highlights, resources, etc! Is your interest piqued? Listen to the full episodes anytime!
On this episode, we talk with Deb Flashenberg, of the Prenatal Yoga Center, all about the benefits of yoga during pregnancy, when to go for it, when to avoid it, and preparing for birth!
On this episode, we talk with Alexia Leachman about clearing fears before birth, the fear-tension-pain cycle, and more when it comes to fear around childbirth - and how we can become fear-free!
On this episode, we talk with Sonja Herbert about her experience changing the game when it comes to fitness with her focus on black women, as well as her own pregnancy and birth experiences. Find out what she’s got going on, and what is next for this changemaker!
This is a BEST OF - meaning it's one of the MOST listened to episodes in the HISTORY of the show!
Today’s episode will be a key one for you if you’re thinking of becoming pregnant, currently are pregnant or a fitness/health/birth professional who works with the expecting moms.
We dive into sharing key tips about preparing your body for birth, bust some birth prep myths surrounding ‘kegels’, share our own experience preparing for birth and how we help clients prepare for birth (both vaginal or caesarean).
On this episode, we talk with Shirin Eskandani, a certified professional life coach accredited by the International Coach Federation and...and opera singer?? She gives us advice on breaking the pattern of worrying, teaches us what the heck manifestation is (and how to do it), and walks us through how to start becoming a Wholehearted Woman!
Today on the show, your hosts are talking about what they do for self-care - on a regular basis, weekly, monthly, and even annually (as moms, entrepreneurs, and human beings)!
Today on the show, we are talking evidence based birth information with Dr. Rebecca Dekker.
Today on the show, we are talking all about the thoughts, feelings, emotions, and decisions made around our own surprise second pregnancies!
Today on the show, we have special guest, Nadine Woods. Nadine is the mastermind behind Mayana Geneviere, a lingerie line for postpartum mamas that heal - both physically and mentally. We touch so many subjects today, from entrepreneurship and scheduling work and motherhood, to lingerie, and whether you should have underwire bras postpartum!
Today we bring back a special guest, Jessie’s husband Randy, so that the couple can talk postpartum, marriage, and intimacy!
Today we talk with special guest, Olivia Scobie, all about postpartum mental health. We cover everything from mental health complications, early indicators, and how you can support loved ones through a rough postpartum period.
Today we talk with special guest, Chrissy King, all about the strength training journey, body image, race, racism, and intersectional feminism. I would LOVE to say that we covered it all, but we just got the tip of the iceberg! Take a listen for a little crash course from our brilliant guest, and stay tuned for future episodes alongside her!
Today is episode #3 of our 3-part pregnancy miniseries: Pregnancy Belly Support Garments. We go over what has worked and worked for us, as well as talk through different brands, and why it’s important to talk about supporting one another in our belly support choices!
Today is episode #2 of our 3-part pregnancy mini series: Pregnancy Body Image. We talk all about the feelings around our rapidly changing bodies as we make room for baby, and how to handle outside - and inner - dialogue about our bodies.
Today we are kicking off episode #1 of our 3-part pregnancy mini series with the top 5 pregnancy exercise tips every expecting mum needs to know!
REMINDER: Hop on over to iTunes to leave us a rating and review to reach more listeners and attract more high-caliber guests to the show!
Today, we speak with Kaitlin Murray about all things regarding midwifery. How to do your research and choose one, what is done in a home birth vs. at hospital, and even how to prepare your home for birth alongside a midwife (or two)!
Today, we speak with our friend, Rachel Schwartzman, about the combination of naturopathic and birth doula support. How do the two fit together to create a complete support system? What are the roles of each pre and postpartum? And even which prenatal vitamins are best - and what Rachel recommends for people who struggle to swallow them!
Today, we are talking with our good friend and Lactation Consultant, Taya Griffin all things breastfeeding!
Today, on part 3 of our Postpartum Miniseries, we talk about 5 misconceptions about postnatal fitness coaching. Really, what we are talking about, is where Jessie went wrong for many years coaching postpartum exercise and how we have changed our ideas and thoughts about how we work with these populations to best serve them in an effective manner.
Today, on part 2 of our Postpartum Miniseries, we talk about our top 5 perineal healing tools, how to use them, and why we think they are necessary!
Today, Jessie is talking with us about how her planned caesarean birth went! She talks about being prepared in advance, how things were different this time around, and how much better the whole birthing process was in being active in the decision-making process.
Today, we are talking with Bianca and Natasha, co-founders of bebo mia which offers training, mentorship, and community for your pregnancy, birth, and parenting biz!
Together, we discuss everything related to doulas: from social justice work around reproductive health, to what a doula brings with them for during a birth, and why you may want to have a fertility doula and even a postpartum doula!
Today, we are talking with Trista Zinn, founder of Coreset Fitness, and a personal trainer who specializes in pelvic health and core re-programming. She is Canada’s highest qualified and most experienced Trainer in HYPOPRESSIVE® – Low Pressure Fitness, as well as Canada’s only International course instructor and Master Trainer and biggest advocate.
She discusses everything hypopressives: what it means, benefits, who it is and isn’t appropriate for, and even how to get trained in it!
On today’s episode, we talk pelvic girdle pain, both in pregnancy and postpartum. We go over what it is, how it affects mental and emotional health as well as quality of life, improvement and more!
On today’s episode, we talk all things birth trauma with Amy Dawes - a mother, qualified personal trainer, and co-founder of the Australian Birth Trauma Association.
After her own experience through birth trauma following the arrival of her first child, Amy has been on a mission to educate and inform others on this topic locally and globally.
We speak about the physical and psychological aspects of birth trauma and why it’s essential for medical professionals, birthing people, and partners to have this information.
On today’s episode, we talk all things regarding C-Sections, specifically planned elective C-Sections. We talk preparing your home, body, mind, and LIFE for baby, as well as decisions made along the way...and after!
On today’s episode, we welcome our friend, Haley Shevener, and she is here to talk all things pelvic organ prolapse with us! We cover guidelines in those first days following diagnosis, exercising with prolapse, and common misconceptions around prolapse and recovery!
On today’s episode, we are back to answer all of your burning questions in our Q&A Round 2! We cover everything from the possibility of rehabbing prolapse without surgery to practicing inversions in pregnancy and even how to stay relaxed during labor - in ADDITION to breathing techniques!
In today’s episode we interview - for the second time - Dr. Maryska Taylor, a naturopathic doctor out of Turks and Caicos. We talk all things hormones - before, during, and after pregnancy - including lab tests, balancing hormones naturally, and high/low libido!
In today’s episode we interview Dr. Gillian Sawyer, pre- and postnatal chiropractor out of Calgary, Alberta. We cover her experience following the births of both of her babies (and how they were different), as well as ALL aspects of figuring out your body after baby and how to advocate for yourself during and after pregnancy!
In today’s episode we interview Brianna Battles, owner of Everyday Battles Strength and Conditioning, and trainer to pregnant and postpartum athletes and coaches everywhere. She shares what her work looks like, her thoughts on knowing what’s best for the individual, and when athletes maybe shouldn’t listen to their intuition…(and MUCH more!)
In today’s episode we discuss marriage, pregnancy and postpartum experiences. Please welcome our guest, Jessie’s husband Randy for a transparent discussion about their experience with pregnancy and birth #1, and their hopes for birth #2!
In today’s episode we discuss birth plans and preferences. Did we have personal preferences going into our first birth experiences? Did they match up with how those births unfolded? Is there anything we would do differently the next time around?
Plus, we discuss when birth plans and preferences can be helpful and might they ever become detrimental?
Check out our first ever Q&A where we answer listener questions! This episode, we cover things like: preparing for second birth after prolapse, pain during arousal, approaching postnatal fitness if you are scared of injury, and so much more!
Today we welcome our first guest: Dr. Maryska Taylor!
We discuss nourishment, adrenals, and naturopathic medicine, as well as why it's important to put ourselves first as women and mothers!
http://www.drmaryskataylor.com/
Today, we are going over one of Jessie’s FAVORITE topics, which is postpartum fitness. We are going to talk about what our bodies might require during this time, what we might want to look out for that might be signs or symptoms that something is up, and we are going to dive into the mindset piece of this topic as well: why are we doing what we are doing in terms of exercise and WHY we want to return to exercise?
In this episode, we cover how we manage work/mom life, how to continue to connect with yourself as a new mom, and if there is really any such thing as "balance" when it comes to the work and mom life!
This week, we are talking all things internal pelvic pain: from painful sex, to why the heck someone would have pelvic pain after a C-Section, and how we can give postpartum clients their power back!
C-Section moms are basically left with nothing. NO advice when they leave the hospital. So, today we will be covering useful recovery tips, what to do in the immediate postpartum, as well as in the continuing weeks and months. You know, the advice you needed, with clinical counsel from Anita, mixed with life experience tips from Jessie!
In this episode, we give you the low down on what a Pelvic Health Physiotherapist is, what she does, and why EVERYONE needs to see one! We also cover kegels, consent-based healthcare, and pelvic floor myths (including why it's not OK to pee during your workout)
In this episode, we cover everything Prenatal Exercise: from feeling like "yourself", to preparing for postpartum, and even how much is too much exercise?
Today’s episode is where we talk about the real deal with the first 6 weeks about giving birth: the physical, mental and emotional.
If you’re pregnant, early postpartum or know someone who is – you cannot miss this episode!
Key points discussed:
- Common pelvic floor issues that shouldn’t be considered your new normal after giving birth
- What the 6 week check up with your care provider really tells you about your physical recovery
- How support during these early weeks can affect your recovery
- The shift in focus from ‘mom’ to ‘baby’ postpartum and how this can affect how you feel
- The realistic side of ‘self care’ postpartum
- Tips of how to not lose yourself during this new journey of motherhood
Today's episode is all about Diastasis Recti: what it is, what it's not, if you should be afraid of it, and DOES EVERYONE HAVE IT?
Today’s episode will be a key one for you if you’re thinking of becoming pregnant, currently are pregnant or a fitness/health/birth professional who works with the expecting moms.
We dive into sharing key tips about preparing your body for birth, bust some birth prep myths surrounding ‘kegels’, share our own experience preparing for birth and how we help clients prepare for birth (both vaginal or caesarean).
In this episode, we discuss our personal journeys with body discomfort and postpartum body image, as well as the idea of having control over our bodies, and we finally answer the age-old question: If I was smaller, would my life be better?
In this episode, you will learn more about your hosts, Jessie Mundell and Anita Lambert, and how they intend to change the lives of you and your loved ones with the To Birth and Beyond Podcast!