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To Birth and Beyond

English, Fitness / Keep-fit, 1 season, 340 episodes, 23 hours, 36 minutes
About
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.
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Episode 339: C-Section Scar Mobilization with Amanda Fisher

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 WorkshopFind Amanda on InstagramAmanda’s WebsiteShow 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 years10:14 - What IS C-Section scar mobilization?14:00 - On rewiring the brain post C-Section15:24 - 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 for21:41 - 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 clients29:28 - 6 weeks does not automatically heal you from a C-Section (it’s major abdominal surgery!)32:40 - Healing vertical incision scars34:00 - 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!
5/14/202443 minutes, 27 seconds
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Episode 338: Do You Need a Strong Pelvic Floor to Push Baby Out During Birth?

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 MasterclassAnita’s Bump to Birth Method Online ProgramShow 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 birth7:21 - 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 breath12:14 - 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 Masterclass22:20 - Episode wrap up!
5/7/202423 minutes, 44 seconds
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Episode 337: Postpartum Recovery Core Support Garments

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 purchaseBellies Inc  Postpartum AB wrap - code ANITA10 for 10% offTBAB Episode 03: Diastasis Recti - The Myths and The FactsTBAB Ep 12: Q&A Round 1 TBAB Episode 27: Misconceptions About Postnatal Fitness Coaching TBAB Episode 131: Pelvic Health Tips from Top Pelvic Health PhysiotherapistsTBAB Episode 145: 10 Pillars for Training and Treating Postpartum PeopleTBAB Episode 168: 10 Guidelines for Post-Pregnancy RunningTBAB Episode 204: Diastasis Rectus Abdominis with Munira HudaniTBAB Episode 305: Diastasis Recti in PregnancyShow 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 support12:56 - Can I wear a support garment following vaginal AND cesarean birth?15:10 - Anita shares her top suggestions for support garments
4/30/202422 minutes, 21 seconds
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Episode 336: Career Change at 45 - How Kelly Built Her Pre and Postnatal Fitness Business

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.cominstagram.com/fullbodyfitnessllcShow Notes 0:55 - ON SALE NOW: The Prenatal and Postnatal Fitness Specialist Academy (PFSA) by Jessie Mundell3:57 - 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 program34:46 - 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!
4/23/202441 minutes, 39 seconds
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Episode 335: 4 Steps to Doing a Proper Kegel

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 Kegel1:58 - What we are talking about today - and why!4:14 - Jessie names the 4 steps for how to do a proper kegel5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it10:10 - That is ENOUGH practice for today - and a recap of the 4 steps10:58 - Episode wrap up
4/16/202412 minutes, 8 seconds
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Episode 334: REPLAY - Q&A All About Incontinence

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 WorkshopShow 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 Workshop2:57 - 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!
4/9/202431 minutes, 40 seconds
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Ep 333: Rehab Exercises For The First 6 Weeks Postpartum

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 WaitlistShow 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 postpartum6:30 - Week-by-week: how we work with clients postpartum6:43 - Week 111:35 - Week 213:50 - Weeks 3 & 416:06 - Weeks 5 & 617:40 - Recap and wrap up!
4/2/202418 minutes, 17 seconds
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Episode 332: Should You Do Pregnancy Core Work If You’re Having A Scheduled C-Section?

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 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! 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
3/26/20248 minutes, 11 seconds
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Ep 331: How To Exercise After Pelvic Organ Prolapse Diagnosis

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!
3/19/202434 minutes, 36 seconds
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Episode 330: The Missing Piece in Your Birth Prep

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 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 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!
3/12/202423 minutes, 39 seconds
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Episode 329: Crossfit Open Pre- and Postnatal Modifications with Anna Bolte

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 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 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
3/5/202424 minutes, 34 seconds
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Episode 328: Exercising in Pregnancy with Pelvic Organ Prolapse

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, join 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
2/27/202418 minutes, 6 seconds
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Episode 327: What to Include in Workout Warmups and Cooldowns

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 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 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
2/20/202414 minutes, 22 seconds
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Episode 326: To Pregnancy and Beyond is OPEN! (Meet Joelle, Twin Mom)

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 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 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?
2/13/202431 minutes, 22 seconds
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Episode 325: Why the 6-Week Postpartum Appointment Isn’t Enough

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 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 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
2/6/202422 minutes, 33 seconds
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Episode 324: How To Stop Leaking During Strength Training

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 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 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!
1/30/202413 minutes, 34 seconds
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Episode 323: REPLAY - Exercising with Prolapse 101

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 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 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
1/23/202423 minutes, 40 seconds
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Episode 322: Creating a Cozy and Calm Birthing Environment

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 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 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
1/16/202437 minutes, 31 seconds
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Episode 321: My 2024 Fitness Priority (and the Story Behind It)

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 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 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!
1/9/202420 minutes, 39 seconds
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Episode 320: You Don’t Have to Overhaul Your Whole Life in 2024

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! 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
1/1/202426 minutes, 44 seconds
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Episode 319: Top 8 Episodes of 2023

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 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-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!
12/26/202320 minutes, 2 seconds
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Episode 318 - Replay: Squatting in Pregnancy and Postpartum

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
12/19/202328 minutes, 42 seconds
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Episode 317: The Power of Learning to Relax Your Pelvic Floor in Pregnancy

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 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 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
12/12/202312 minutes, 51 seconds
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Episode 316: Becoming a Known Pre and Postnatal Coach in Japan, with Yumi Idomoto

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 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 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
12/5/202322 minutes, 44 seconds
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Episode 315: REPLAY - Exercising with Morning Sickness in Pregnancy

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 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 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
11/28/202320 minutes, 20 seconds
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Episode 314: The Importance of Including a Doula in Your Birthing/Postpartum Team, with Samantha Garcia Gagnon

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 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 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)!
11/21/202347 minutes, 52 seconds
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Episode 313: BONUS - How Hannah Transitioned Her Fully In-Person Business to a Hybrid Online Model, with CoCo

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 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 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
11/20/202335 minutes, 2 seconds
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Episode 312: How Anna Increased Revenue 42% Over Last Year While Working Less

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 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 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
11/14/202328 minutes, 54 seconds
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Episode 311: Signs & Examples of How to Modify Exercise in Pregnancy

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 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 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!
11/7/202319 minutes, 43 seconds
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Episode 310: A Day In The Life of Perinatal Business Owners & Moms

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 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 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
10/31/202339 minutes, 54 seconds
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Episode 309: REPLAY - What to Stop Doing to Help Your Pelvic Floor Symptoms

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 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 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!
10/24/202316 minutes, 3 seconds
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Episode 308: Exactly What To Teach Your Clients About The Core And Pelvic Floor For Improved Results

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 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 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
10/17/202320 minutes, 5 seconds
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Episode 307: 7 Steps to Mentally and Physically Prepare for Birth - Including Pelvic Floor Prep

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 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 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
10/10/202328 minutes, 29 seconds
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Episode 306: Are Kegels Bad For You?

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 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, 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…
10/3/202314 minutes, 30 seconds
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Episode 305: Diastasis Recti in Pregnancy

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 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 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
9/26/202313 minutes, 41 seconds
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Episode 304: Return to Exercise After Tummy Tuck

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 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 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
9/19/202325 minutes, 14 seconds
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Episode 303 - REPLAY: 3 Misconceptions When Preparing Your Pelvic Floor for Birth

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 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 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!
9/12/202319 minutes, 11 seconds
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Episode 302: 5 Dangerous Pelvic Floor Myths

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 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 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
9/5/202317 minutes, 26 seconds
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Episode 301 - REPLAY: Preparing for Birth After a Traumatic Birth

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 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 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
8/29/202321 minutes, 28 seconds
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Episode 300: Mental and Emotional Recovery After Unplanned Cesarean

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 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 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
8/22/202320 minutes, 1 second
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Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery

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 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 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!
8/15/202325 minutes, 50 seconds
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Episode 298: How to Feel More Confident in Your Body at the Gym

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 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 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!
8/8/202316 minutes, 5 seconds
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Episode 297: 4 Exercises for Foot & Ankle Pain in Pregnancy or Postpartum

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 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 0:55 - 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
8/1/202324 minutes, 27 seconds
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Episode 296: Postpartum Training - The Top 5 Things to Teach Your Clients

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 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 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
7/25/202321 minutes, 15 seconds
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Episode 295: BEST OF TBAB - Tips to Help with Vulvar Varicosities in Pregnancy

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 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 Chana Ross Email: [email protected] 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?
7/18/202332 minutes, 31 seconds
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Episode 294: Twin Pregnancy To Rediscovering Your Athleticism, with Joelle

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 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 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?
7/11/202331 minutes, 20 seconds
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Episode 293: 6 Movements to Include in Pre and Postnatal Workouts

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 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 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!
7/4/202316 minutes, 39 seconds
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Episode 292: Non-Diet Reasons to Exercise

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 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 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
6/27/202326 minutes, 36 seconds
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Episode 291: BEST OF TBAB - What You Can Do For Your Core in Pregnancy

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 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 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
6/20/202318 minutes
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Episode 290: Nap Tips for 0-6 months old with Eva Klein

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 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! 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!
6/13/202350 minutes, 10 seconds
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Episode 289: Postpartum Exercise and Prioritizing Your Own Care

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 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 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!
6/6/202325 minutes, 50 seconds
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Episode 288: Shoshana’s Birth Story

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 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 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!
5/30/202344 minutes, 56 seconds
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Episode 287: Leaking With Running - Is It My Pelvic Floor?

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 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 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!
5/23/202326 minutes, 3 seconds
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Episode 286: “I’m Wary of Moms’ Groups” Why Jenna Chose To Pregnancy and Beyond

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 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 - 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!
5/16/202326 minutes, 56 seconds
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Episode 285: Alana’s Birth Story

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 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 - 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
5/9/202343 minutes, 2 seconds
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Episode 284: REPLAY - I Might Not Be the Coach For You

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 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 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
5/2/202312 minutes, 55 seconds
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Episode 283: Is Abdominal Bulging In Core Exercises Bad?

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 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 - 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
4/25/202316 minutes, 3 seconds
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Episode 282: REPLAY - Exercising in Pregnancy with Morning Sickness

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
4/18/202320 minutes, 28 seconds
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Episode 281: Informed Decision-Making During Birth with Mandy Irby

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 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! 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?
4/11/202358 minutes, 10 seconds
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Episode 280: Career Change to Pre Postnatal Fitness Coach with Maria Schuba

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 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 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?
4/4/202326 minutes, 42 seconds
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Episode 279: A Revolutionary Approach For Treating Pelvic Pain, with Lindsay Dorka

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 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: FREE, LIVE workshop with Jessie on March 30th! @anchorpelvichealth on Instagram [email protected] 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!
3/28/202337 minutes, 26 seconds
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Episode 278: From Bump to Birth Method to Recovery - Rachel’s Birth Story

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 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) 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!
3/21/202355 minutes, 57 seconds
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Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell

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 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 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?
3/13/202351 minutes, 20 seconds
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Episode 276: Torticollis, Plagiocephaly and Tummy Time with Pediatric Physiotherapist Ella Van Bruinessen

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 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) 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!
3/6/202333 minutes, 35 seconds
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Episode 275: How to Exercise in Pregnancy

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 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 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
2/28/202320 minutes, 23 seconds
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Ep 274: Is Postpartum FOREVER?!

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 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 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
2/21/202312 minutes, 34 seconds
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Ep 273: Postpartum Wrist Pain

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 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 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
2/14/202336 minutes, 14 seconds
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Episode 272: Birth Mindset and Language Adjustments with Madison Cleckler

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 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 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
2/7/202341 minutes, 10 seconds
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Episode 271: REPLAY - Preparing for Subsequent Birth

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 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 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
1/31/202341 minutes, 26 seconds
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Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy

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 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 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!
1/24/202342 minutes, 40 seconds
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Episode 269: Benefits, Plus How to Use a Birth Ball in Pregnancy

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 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 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
1/17/202316 minutes, 2 seconds
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Episode 268: Building Healthy Discipline with an Exercise Routine

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 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 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
1/10/202322 minutes, 21 seconds
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Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan

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 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 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
1/3/202316 minutes, 24 seconds
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Episode 266: How To Ease Constipation and Help Other Pelvic Floor Symptoms During the Holidays

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 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 1:01 - 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? 10:15 - Tip #2: Increase your fiber intake 11:20 - Tip #3: Move your body 14:18 - Tip #4: Be aware of tools you can use to destress and ground yourself 18:29 - Tip #5: Use a footstool! 22:20 - Wrap up
12/27/202223 minutes, 39 seconds
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Episode 265: Best Of TBAB - How to Build Physical Strength in Pregnancy.mp3

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 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 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
12/20/202223 minutes, 28 seconds
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Episode 264: Getting Started with Connecting to Your Pelvic Floor and Core in Pregnancy and for Birth

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 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 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
12/13/202224 minutes, 14 seconds
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Episode 263: Build a Flexible Exercise Mindset in 2023

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 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 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
12/6/202223 minutes, 3 seconds
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Episode 262: Do Not Strive For A Belly Only Pregnancy

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 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 1:04 - Rant time! 8:50 - How to move forward, looking at things like this with a critical lens
11/29/202210 minutes, 37 seconds
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Episode 261: Physical Recovery Tips for C-Section Births

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 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 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!
11/22/202229 minutes, 19 seconds
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Episode 260: How To Get Unstuck In Your Business with Martine Chiasson

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 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 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!
11/15/202235 minutes, 36 seconds
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Episode 259: The State of Online Business in 2023

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 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 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
11/8/202224 minutes, 13 seconds
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Episode 258: Preparing Physically and Mentally for Birth with Chana Ross

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 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 - 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
11/1/202225 minutes, 36 seconds
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Episode 257: REPLAY - What You Can Do For Your Core in Pregnancy

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 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 0:53 - 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
10/25/202218 minutes, 13 seconds
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Episode 256: REPLAY BONUS - Meet the Perinatal Pros from PFSA!

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 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 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
10/21/202239 minutes, 53 seconds
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Episode 255: The Necessity and Value of Having Mentors as a Fitness or Health Pro

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 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 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
10/18/202224 minutes, 43 seconds
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Episode 254: The Truth About Kegels and Harmful Postnatal Body Marketing

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 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 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!
10/11/20221 hour, 22 minutes, 47 seconds
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Episode 253: Making Exercise Adjustments for Folks with Larger Bodies

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 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 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!
10/4/202218 minutes, 58 seconds
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Episode 252: Emily’s Calm and Controlled Car Birth Story

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 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 - 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
9/27/202238 minutes, 45 seconds
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Episode 251: Preparing for a Vaginal Birth After Cesarean (VBAC)

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 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 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!
9/20/202232 minutes, 15 seconds
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Episode 250: How to Run a Successful Initial Perinatal Client Consult

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 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 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
9/13/202224 minutes, 9 seconds
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Episode 249: How to Build Physical Strength in Pregnancy

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 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 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
9/6/202223 minutes, 40 seconds
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Episode 248: Preparing for an Unmedicated Birth - Katelyn's Birth Story

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 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 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!
8/30/202241 minutes, 58 seconds
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Episode 247: How to Ditch Your Guilt Around Exercise

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 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 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!
8/23/202223 minutes, 57 seconds
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Episode 246: REPLAY - Exercising with Prolapse 101

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 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 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
8/16/202223 minutes, 54 seconds
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Episode 245: Rules-Free Conscious Parenting with Gabriela Blanco

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 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 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
8/9/202240 minutes, 56 seconds
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Episode 244: BONUS - Summer Strength Challenge

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 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 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
8/4/20225 minutes, 17 seconds
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Episode 243: Prenatal and Postpartum Nutrition 101 with Kristin Brown, Registered Dietician

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 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 - 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?
8/2/202256 minutes, 34 seconds
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Episode 242: REPLAY - Untangling Your Body Composition From Exercising

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!
7/26/202251 minutes, 9 seconds
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TBAB 241: Replay - Help Your Clients Reduce Fears About Pelvic Floor Symptoms

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
7/19/202227 minutes, 24 seconds
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Episode 240: Replay - Partner Labour Support Strategies

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 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 3:19 - 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)
7/12/202220 minutes, 12 seconds
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Episode 239: Replay - 4 Ways to Mentally Prepare for Birth

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
7/5/202222 minutes, 50 seconds
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Episode 238: How To Handle Feeling Uncomfortable In Your Body (Without Turning To Restriction)

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 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 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!
6/28/202219 minutes
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Episode 237: How to Have an Empowering Hospital Birth with Trish Ware, L&D Nurse

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 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) 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?
6/21/202257 minutes, 32 seconds
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Episode 236: Top 10 Tips for Working Out with Kids at Home

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 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 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
6/14/202219 minutes, 41 seconds
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Episode 235: What You Can Do For Your Core in Pregnancy

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 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 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
6/7/202217 minutes, 38 seconds
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Episode 234: 5 Ways That Exercise Can Help You When Everything is Awful

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 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 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
5/31/202213 minutes, 40 seconds
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Episode 233: Try This Postpartum Running Workout

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!
5/26/202216 minutes, 53 seconds
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Episode 232: What to Stop Doing to Help Your Pelvic Floor Symptoms

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 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 1:00 - 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!
5/24/202215 minutes, 28 seconds
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Episode 231: How To Make Friends with Movement with Dr. Jillian Murphy

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 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 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!
5/17/202222 minutes, 23 seconds
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Episode 230: I Might Not Be the Coach for You

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 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 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
5/10/202212 minutes, 49 seconds
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Episode 229: REPLAY - Who's Taking Care of the Moms?

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!
5/3/202231 minutes, 23 seconds
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Episode 228: Reflecting on 3 Birth Experiences with Andrea Schleibaum

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: [email protected] - - - - - - - - - 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 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
4/26/202229 minutes, 30 seconds
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Episode 227: Preparing for Subsequent Birth

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 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 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
4/19/202237 minutes, 45 seconds
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Episode 226: Meet the Postnatal Pros from PFSA!

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 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 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
4/12/202239 minutes, 25 seconds
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Episode 225: How to Adjust Your Workouts as Your Pregnant Body Changes

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 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 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
4/5/202224 minutes, 17 seconds
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Episode 224: Partner Labour Support Strategies

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 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 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)
3/29/202219 minutes, 42 seconds
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Episode 223: Exercising with Prolapse 101

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 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 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
3/22/202224 minutes, 6 seconds
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Episode 222: 5 Ways to Create More Effective Fitness Programming for Postpartum People

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 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 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!
3/15/202217 minutes, 35 seconds
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Episode 221: REPLAY - Why Does My Postpartum Belly Look Like This?

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! 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
3/8/202217 minutes, 7 seconds
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Episode 220: Perineal Massage to Prepare for Birth with Kate Roddy

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 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 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
3/1/202247 minutes, 50 seconds
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Episode 219: How Are We, Really?

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 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 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
2/22/202236 minutes, 8 seconds
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Episode 218: Returning to Exercise Postpartum with Rhonda Chamberlain

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 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 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
2/15/202238 minutes, 22 seconds
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Episode 217: How to Take the Mental Energy Out of Pre and Postnatal Exercise with Tryna DeGagne

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 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 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!
2/8/202222 minutes, 22 seconds
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Episode 216: How to Lift and Carry Your Toddler While Pregnant

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 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 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
2/1/202214 minutes, 51 seconds
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Episode 215: Preparing for Birth After a Traumatic Birth

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 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 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
1/25/202220 minutes, 34 seconds
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Episode 214: Stop Waiting to Exercise Until Your Body is “Fixed”

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 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’ workout trial is open NOW (for a very limited time) Follow Madison Clecker HERE 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
1/18/202211 minutes, 53 seconds
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Episode 213: Mindset Shifts for Postpartum Exercise with Surabhi Veitch

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 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 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
1/11/202253 minutes, 12 seconds
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Episode 212: Yes, Your Business IS Political with Tara Abel

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
1/4/202231 minutes, 43 seconds
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Episode 211: Best of TBAB 2021 - Year in Review

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
12/28/202121 minutes, 51 seconds
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Episode 210: 4 Ways to Build a Profitable, Values-Led Business

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!
12/21/202121 minutes, 34 seconds
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Episode 209: 6 Top Recommended Postpartum Recovery Items with Aliya Dhalla

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
12/14/202132 minutes, 8 seconds
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Episode 208: Constipation pt 2

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
12/7/202117 minutes, 3 seconds
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Episode 207: Replay - All About the Peanut Ball for Labour and Birth

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!
11/30/202122 minutes, 51 seconds
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Episode 206: Building Confidence Around Strength Training and Exercise with Prolapse with Reena Parekh

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
11/23/202131 minutes, 28 seconds
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Episode 205: Why I Took a Month Off Exercise

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
11/16/202120 minutes, 8 seconds
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Episode 204: Diastasis Rectus Abdominis with Munira Hudani

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
11/9/202155 minutes, 8 seconds
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Episode 203: Perinatal Mental Health with Candice Thomas

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
11/2/202153 minutes, 41 seconds
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Episode 202: "The Best Choice I've Ever Made for My Career AND Myself", with Caitlin Phillips MacDonald

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
10/28/202130 minutes, 16 seconds
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Episode 201: So, You’re Uncomfortable with How Your Client Wants to Exercise...

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
10/26/202121 minutes, 48 seconds
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Episode 200: Respect the Responsibility That Comes From Working With Postpartum People

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
10/19/202117 minutes, 31 seconds
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Episode 199: Why I Chose an Amniocentesis

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
10/12/202117 minutes, 15 seconds
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Episode 198: How to Have Better Poops with Aliya Dhalla

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)
10/5/202131 minutes, 59 seconds
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Episode 197: 4 Ways to Mentally Prepare for Birth

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
9/28/202122 minutes, 44 seconds
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Episode 196: Quick tips to help urinary urgency in pregnancy and postpartum

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!
9/21/20218 minutes, 49 seconds
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Episode 195: Postpartum Recovery Tips for Daily Movements

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
9/14/202133 minutes, 47 seconds
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Episode 194: The Move, “Balance”, Breasts, and More...

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?
9/7/202132 minutes, 4 seconds
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Episode 193 - Replay: Q&A on Pregnancy Exercise

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!
8/31/202133 minutes, 38 seconds
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Episode 192 - Replay: Squatting in Pregnancy and Postpartum

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
8/24/202127 minutes, 12 seconds
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Episode 191: All About the Peanut Ball for Labour and Birth

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!
8/17/202121 minutes, 39 seconds
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Episode 190 - Replay: Tips for Walking with Less Pain in Pregnancy

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
8/10/202123 minutes, 47 seconds
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Episode 189: Untangling Your Body Composition From Exercising

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!
8/3/202147 minutes, 29 seconds
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Episode 188: How to Return to Jumping Post-Pregnancy

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
7/27/202124 minutes, 17 seconds
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Episode 187: Why Do I Get Pelvic Floor Symptoms with Walking But Not Intense Exercise?

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
7/20/202115 minutes, 27 seconds
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Episode 186 - Replay: 3 Phrases to Help Soothe Yourself During Feelings of Postpartum Body Discomfort

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!
7/13/202116 minutes, 23 seconds
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Episode 185: Preparing for Birth with Michelle Brooks

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?
7/6/20211 hour, 8 minutes, 34 seconds
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Episode 184: What Happens in a Pelvic Floor Assessment?

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?
6/29/202118 minutes, 26 seconds
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Episode 183: Navigating Prolapse During Pregnancy, Preparing for Birth and Postpartum Recovery with Nicole Goss

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
6/22/20211 hour, 4 minutes, 20 seconds
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Episode 182: Myths and Facts about Pregnancy Related Pelvic Girdle Pain with Sinéad Dufour

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 UniversitySinead'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 PPGPAnita's Instagram Post - 2 Ways to Sleep with Less PainAnita'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
6/15/202158 minutes, 53 seconds
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Episode 181 - REPLAY: How to Start and Grow a Group Fitness Class for Moms in Your Community with Rikki Cortese

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?
6/10/202127 minutes, 30 seconds
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Episode 180: Meet 10 Postnatal and Health Experts of the PFSA

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
6/8/202124 minutes, 40 seconds
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Episode 179: Help Your Clients Reduce Fears About Pelvic Floor Symptoms

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
6/1/202125 minutes, 50 seconds
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Episode 178 - REPLAY: The Journey from PFSA to Coaching with Tara Abel

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!
5/28/202133 minutes, 37 seconds
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Episode 177: How to Help Your Postpartum Clients Take it Slower

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
5/25/202129 minutes, 56 seconds
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Episode 176: Postpartum Exercise is About More Than Kegels

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
5/18/202120 minutes, 27 seconds
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Episode 175: You Don’t Have to Give Birth to Be Postpartum with Rebecca Cariati

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
5/11/20211 hour, 11 minutes, 22 seconds
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Episode 174: Pelvic Floor 101 with Laine Corp

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!
5/4/202124 minutes, 32 seconds
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Episode 173: REPLAY - 5 Steps to Prepare You, Your Pelvic Floor and Core for Birth

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!
4/27/202159 minutes, 4 seconds
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Episode 172: Representation and Race in Perinatal Fitness with Inemesit Graham

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
4/20/202148 minutes, 36 seconds
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Episode 171: REPLAY - How to Use Mobility Exercise in Pregnancy to Prep For Birth

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!
4/13/202133 minutes, 33 seconds
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Episode 170: Cesarean Birth Recovery - Benefits of Working with Physiotherapist and Fitness Coach

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
4/6/202121 minutes, 20 seconds
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BONUS Episode 169: Ready, Get Set, Sneak Peek

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!
4/1/202117 minutes, 16 seconds
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Episode 168: 10 Guidelines for Post-Pregnancy Running

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!
3/30/202128 minutes, 18 seconds
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Episode 167: What is Virtual Physiotherapy Care?

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
3/23/202138 minutes, 37 seconds
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Episode 166: Returning to Postpartum Running Part 2

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
3/16/202126 minutes, 46 seconds
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Episode 165: Tip to Help with Urinary Frequency in Pregnancy and Postpartum

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
3/9/20217 minutes, 1 second
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Episode 164: Fat Positive Fitness with Erin Bogle

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
3/2/202141 minutes, 34 seconds
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Episode 163: Q&A with Anita and Chana Ross About the Pelvic Floor in Pregnancy and Birth Prep

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?
2/23/202157 minutes, 7 seconds
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Episode 162: Posture Tips for Pregnancy and Postpartum

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
2/16/202126 minutes, 54 seconds
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Episode 161: Why Does My Postpartum Belly Look Like This?

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
2/9/202115 minutes
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Episode 160: Best of TBAB - Returning to Running Postpartum

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?
2/2/202146 minutes, 46 seconds
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Episode 159: Sleep Positions and Turning in Bed with Less Pain in Pregnancy

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
1/26/202113 minutes, 11 seconds
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Episode 158: Exercising with Morning Sickness in Pregnancy

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
1/19/202120 minutes, 45 seconds
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Episode 157: Minimum Effective Dose of Exercise

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
1/12/202115 minutes, 59 seconds
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Episode 156: Squatting in Pregnancy and Postpartum

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
1/5/202128 minutes, 43 seconds
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Episode 155: The Best of TBAB in 2020 and Year-End 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!
12/29/202020 minutes, 4 seconds
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Episode 154: Tips for Walking with Less Pain in Pregnancy

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
12/22/202025 minutes, 7 seconds
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Episode 153: The Journey to Perineal Scar Revision with Hayley Chisholm

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
12/15/202034 minutes, 9 seconds
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Episode 152: Covid-19 Update - Pregnancy, birth, postpartum with Dr Kate Gerster, OBGYN

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
12/8/202022 minutes, 6 seconds
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Episode 151: Perinatal Peer Support During the Transition to Parenthood

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
12/1/202020 minutes, 55 seconds
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Episode 150: 5 Steps to Prepare You, Your Pelvic Floor and Core for Birth

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!
11/24/202058 minutes, 24 seconds
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Episode 149: Postpartum Abdominal Support Garments

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
11/17/202033 minutes, 27 seconds
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Episode 148: Should I Stop Exercising at the End of Pregnancy?

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!
11/10/202020 minutes, 36 seconds
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Best of TBAB - Episode 147: Prepare for Postpartum During Pregnancy

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 videohttps://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?
11/3/202038 minutes, 8 seconds
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Episode 146: The Journey from PFSA to Coaching with Tara Abel

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!
10/27/202033 minutes, 6 seconds
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Episode 145: 10 Pillars for Training and Treating Postpartum People

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!
10/20/202046 minutes, 29 seconds
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Episode 144: Best of TBAB - Cancer, Mothering and Marriage with Snaige Zahn

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?
10/13/20201 hour, 14 minutes, 50 seconds
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Episode 143: Help for Vulvar Varicosities in Pregnancy with Chana Ross

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: [email protected] 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?
10/6/202033 minutes, 3 seconds
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Episode 142: Permission To Honour Your Body's Needs with Mosope Idowu

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-2020www.bethelfitmum.comhttps://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 person6:30 - What is Soul Care?11:45 - The idea of needing “permission” to move, especially as a mom - and personal/parent care as a family value19:14 - Separating controlling your body composition from honouring your body’s needs26:15 - What is a “good workout”?33:35 - Last guiding thoughts from Mosope around honouring your body’s needs38:20 - Where we can find Mosope online!
9/29/202039 minutes, 7 seconds
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Episode 141: How to Manage Back and Pelvic Pain in Pregnancy Exercise

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 load6:30 - Tip #2: Lower the actual volume of exercise that you are doing10:56 - Tip #3: Add relaxation and mobility exercises into the workout you are already doing!17:28 - Tip #4: Move in different positions20:14 - Tip #5: Use different weight modalities21:50 - Tip #6: Play with the W.A.I.T. principle
9/22/202024 minutes, 52 seconds
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Episode 140: Tips for less pain and pelvic floor symptoms while lifting postpartum

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 WaitlistLINK 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 lift10:25 - Tip #2: Lift in a different way, try different things!14:25 - Tip #3: Mobility exercises could help you feel better in awkward positions16:10 - Tip #4: If you are doing strength training - including bodyweight - practice in a variety of ways and directions18:40 - Wrap up!
9/15/202019 minutes, 56 seconds
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Episode 139: BEST OF -  Top 5 Exercise Tips for Pregnancy

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
9/8/202019 minutes, 16 seconds
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Episode 138: Q&A with Anita about the pelvic floor in pregnancy, birth and postpartum recovery

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!
9/2/202044 minutes, 23 seconds
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Episode 137: BONUS Reclaiming You

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!
8/27/202019 minutes, 23 seconds
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Episode 136: The Role of Mindfulness in Pregnancy, Birth and Postpartum with Mitsuzi Stone

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!
8/25/202043 minutes, 27 seconds
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Episode 135: It’s Safe to Shake the Table with Raena Boston

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?
8/18/202058 minutes, 57 seconds
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Episode 134: How to Use Mobility Exercise in Pregnancy to Prep For Birth

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!
8/11/202031 minutes, 36 seconds
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Episode 133: 3 Ways that Birth Stories Can Help You Prepare for Birth

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 today2:45 - 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
8/4/202017 minutes, 11 seconds
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Episode 132: Pelvic Health Tips from Top Exercise Professionals

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
7/28/202022 minutes, 11 seconds
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Episode 131: Pelvic Health Tips from Top Pelvic Health Physiotherapists

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
7/21/202044 minutes, 26 seconds
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Episode 130: 3 Phrases to Help Soothe Yourself During Feelings of Postpartum Body Discomfort

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!
7/14/202014 minutes, 4 seconds
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Episode 129: 4 Ways to Prepare Your Body and Mind for Pregnancy

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 today1:30 - Tip #1: Understanding and connecting with your pelvic floor6:55 - Tip #2: Finding exercise that feels good to you11:10 - Tip #3: Looking at your fears around pregnancy and birth18:30 - Tip #4: Look into different types of care providers!
7/7/202026 minutes, 49 seconds
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Episode 128: Best of Replay - Body Image, Race, Racism and Intersectional Feminism with Chrissy King

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: @iamchrissykingfacebook.com/chrissykingfitnesswww.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…
6/30/202043 minutes, 42 seconds
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Episode 127: Best Of Replay - Mindset Coaching with Topsie Vandenbosch

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?
6/23/202050 minutes, 14 seconds
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Episode 126: Best Of Replay - Birth, Black Girl Pilates and Maternal Healthcare with Sonja Herbert

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!
6/16/20201 hour, 4 minutes, 9 seconds
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Episode 125: Best Of Replay - The Role of a Hospitalist Obstetrician and integrative Health Coach with Dr. Nicole Rankins

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
6/9/202042 minutes, 18 seconds
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Episode 124 - Replay: Black Maternal Healthcare and Reproductive Justice with Tekara Gainey

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/
6/2/202058 minutes, 19 seconds
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Episode 123: Best Of Replay - Top 5 Exercise Tips for Pregnancy

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!
5/26/202019 minutes, 10 seconds
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Episode 122: On Questioning Control with Shirin Eskandani

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
5/19/202014 minutes, 41 seconds
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Episode 121: Creating an Online Fitness Coaching Business

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?
5/14/202031 minutes, 59 seconds
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Episode 120: Returning to Running Postpartum

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?
5/12/202047 minutes, 34 seconds
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Episode 119: Discussing Different Pregnancy, Birth, and Postpartum Recoveries with Martine Chiasson

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!
5/5/20201 hour, 16 minutes, 37 seconds
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Episode 118: Postpartum Exercise Q&A

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
4/28/202051 minutes, 10 seconds
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Episode 117: How Stress is Related to Pain - the Polyvagal Theory

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 PhysiotherapistIG: Physio.RobynIG: YourEbbandFlowFB: Robyn Synnott, Registered PhysiotherapistWebsite: 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?
4/21/20201 hour, 8 minutes, 43 seconds
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Episode 116: Relationships During a Pandemic, with Couples Counselor, Erin Hinton

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.
4/14/202042 minutes, 4 seconds
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Episode 115: Stress and Your Pelvic Floor

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.
4/7/202032 minutes, 43 seconds
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Episode 114: COVID-19 Pregnancy, Labour, and Postpartum

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!
3/31/202033 minutes, 14 seconds
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Episode 113: Best of TBAB - Working Out with a Full Schedule and Small Children

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…
3/24/202028 minutes, 51 seconds
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Episode 112: Liesel Teen - Labor and Delivery Nurse!

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!
3/17/202055 minutes, 38 seconds
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Episode 111: Behind the Scenes of Our Businesses

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!
3/10/202049 minutes, 46 seconds
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110: BONUS: A Complete Fitness Plan for Thriving (and Not Just Surviving) During Your Pregnancy and Postnatal Journey

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!
3/5/20201 hour, 8 minutes, 57 seconds
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Episode 109: 4 Ways to Make Exercise Suck Less

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
3/3/202024 minutes, 42 seconds
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Episode 108: My Personal Story with an Eating Disorder and Disordered Eating

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...
2/25/202039 minutes, 53 seconds
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Episode 107: Who is Taking Care of the Moms?

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 References https://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!
2/18/202029 minutes, 46 seconds
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Episode 106: Q&A on Pregnancy Exercise

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 References Article: 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!
2/11/202033 minutes, 34 seconds
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Episode 105: Relationships in Parenting with Couples Counsellor Erin Hinton

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!
2/4/202051 minutes, 20 seconds
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Episode 104: Birth Stories and Preparing For Labour with Jen Kuenzel

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?
1/28/20201 hour, 9 minutes, 2 seconds
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Episode 103: Understanding How Our Body Heals 6 Weeks Postpartum and Beyond

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 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 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!
1/21/202018 minutes, 25 seconds
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Episode 102: 3 Misconceptions When Preparing Your Pelvic Floor for Birth

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 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 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!
1/14/202019 minutes, 8 seconds
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Episode 101: Prepare for Postpartum During Pregnancy

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 Anita'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 videohttps://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?
1/7/202036 minutes, 3 seconds
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Episode 100: 2019 Wrap Up and Looking Ahead to 2020

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 References Free 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!
12/31/201929 minutes, 8 seconds
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Episode 99: Q&A Painful Sex and Sexual Intimacy

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 References Episode 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!
12/24/201933 minutes, 19 seconds
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Episode 98: Pelvic Physical Therapy for Transgender and Non-Binary People

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 References https://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!
12/17/201949 minutes, 32 seconds
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Episode 97: Indigenous Birth Support with Alycia Two Bears

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?
12/10/201949 minutes, 1 second
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Episode 96: A Re-Airing of Anita’s Second Baby’s Birth Story (on his first birthday)

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
12/3/201951 minutes, 36 seconds
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Episode 95: Q&A Roundup on Business, Being the Primary Parent, and Exercising with Kids

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!
11/26/201928 minutes, 49 seconds
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Episode 94: Busting Myths and Decreasing Fear About Pelvic Organ Prolapse with Haley Shevener and Annemarie Everett

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!
11/19/20191 hour, 27 minutes, 31 seconds
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Episode 93: Thin Privilege and Weight Stigma in Pregnancy

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!
11/12/201917 minutes, 48 seconds
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Episode 92: How to Help Your Pelvic Floor Through Cold and Flu Season

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 gripping18:00 - Some advice for if you are trying all of these strategies and you are continuing to leak.
11/5/201919 minutes, 49 seconds
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Episode 91: Do You Have a Healthy Relationship with Exercise?

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.
10/29/201926 minutes, 1 second
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Episode 90: Why We Need to Be Collaborating As Prenatal/Postpartum Fitness and Health Professionals

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.
10/22/201932 minutes, 18 seconds
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Episode 89: Why Processing Your Birth Experience Can Help Your Postpartum Recovery

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!
10/15/201922 minutes, 22 seconds
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Episode 88: How to Start and Grow a Group Fitness Class for Moms in Your Community with Rikki Cortese

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?
10/8/201927 minutes, 59 seconds
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Episode 87: The 4 Pillars to Post-Pregnancy Fitness Training

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
10/1/201924 minutes, 5 seconds
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Episode 86: 5 Key Aspects to Consider When Coaching Postpartum People

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!
9/24/201928 minutes, 54 seconds
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Episode 85: Postpartum Abdominal Exercises

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!
9/17/201923 minutes, 18 seconds
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Episode 84: Motherhood is Hard

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?
9/10/201931 minutes, 31 seconds
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Episode 83: The Decision To Have - Or Not Have - Another Baby

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!
9/3/201925 minutes, 15 seconds
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Episode 82: Fat Positive Fertility with Nicola Salmon

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!
8/27/201933 minutes, 26 seconds
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Episode 81: Diet Culture and Nutrition Coaching with Aimee Suen

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?
8/20/20191 hour, 10 minutes, 45 seconds
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Episode 80: The Relationship Between Diastasis Recti and Body Image

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!
8/13/201926 minutes, 45 seconds
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Episode 79: Black Maternal Healthcare and Reproductive Justice with Tekara Gainey

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/
8/6/201958 minutes, 6 seconds
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Episode 78: Cancer, Mothering and Marriage with Snaige Zahn

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!
7/30/20191 hour, 14 minutes, 39 seconds
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Episode 77: When Your Clothes Don’t Fit

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!
7/23/201916 minutes, 56 seconds
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Episode 76: Our First Year with Two Kids - with Randy George

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!
7/16/201934 minutes, 13 seconds
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Episode 75: You Do Not Need Perfect Pelvic Floor Function

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!
7/9/201920 minutes, 6 seconds
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Episode 74: Abortion Doula Care with Aysha Bisimwa Ali

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: BIRTHDAYhttps://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/
7/2/201931 minutes, 43 seconds
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Episode 73: Jessie’s Reflections on One Year Postpartum

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!
6/25/201949 minutes, 26 seconds
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Episode 72: The Role of a Hospitalist Obstetrician and integrative Health Coach with Dr. Nicole Rankins

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: @drnicolerankinsFacebook: Dr. Nicole Rankins
6/18/201941 minutes, 38 seconds
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Episode 71: Mindset Coaching with Topsie Vandenbosch

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/
6/11/201951 minutes, 50 seconds
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Episode 70: Fertility with Lisa Hendrickson Jack

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!
6/4/201949 minutes, 5 seconds
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Episode 69: Moving Forward After Stillbirth with Dorie

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!
5/28/20191 hour, 31 minutes, 9 seconds
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Episode 68: How we Prepared for Life with Baby and Toddler

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!  
5/21/201931 minutes, 8 seconds
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Episode 67: How to Cope Without Intense Exercise Early Postpartum

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!
5/14/201915 minutes, 59 seconds
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Episode 66: Our Postpartum Experiences with a Baby and Toddler

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!
5/7/201946 minutes, 46 seconds
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Episode 65: Raising Competent Eaters with Jillian Murphy

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
4/30/20191 hour, 17 minutes, 8 seconds
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Episode 64: Pelvic Organ Support with Lori Forner

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
4/23/20191 hour, 6 minutes, 57 seconds
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Episode 63: Birth Control and Your Hormones with Dr. Brooke

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!
4/16/20191 hour, 5 minutes, 20 seconds
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Episode 62: Obstetrical Acupuncture with Anna Dix

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!
4/9/20191 hour, 10 minutes, 29 seconds
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Episode 61: Prenatal and Postnatal Massage with Nicole Nifo

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!
4/2/201956 minutes, 27 seconds
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Episode 60: BEST OF TBAB for Doula Week! Episode 24 Role of the Doula with Bebo Mia

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!
3/26/20191 hour, 1 minute, 2 seconds
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Episode 59: Fertility, Conception, and Relationships with Rishma Walji

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!
3/19/201946 minutes, 1 second
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Episode 58: Birth Stories with Terrell Baldock

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!
3/12/20191 hour, 7 minutes, 26 seconds
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Episode 57: Hypothalamic Amenorrhea Recovery Through Fertility, Pregnancy and Postpartum with Jessica Dalliday

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!
3/5/201946 minutes, 53 seconds
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Episode 56: In Depth on Birth Prep

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…
2/26/20191 hour, 14 minutes, 30 seconds
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Episode 55: TBAB is ONE YEAR OLD!

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!
2/21/201914 minutes, 16 seconds
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Episode 54: Anita’s Second Baby’s Birth Story

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!
2/19/201949 minutes, 58 seconds
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Episode 53: Pregnancy and Infant Loss with Aditi Loveridge

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!
2/12/201952 minutes, 27 seconds
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Episode 52: Working Out with a Full Schedule and Small Children

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…
2/5/201926 minutes, 20 seconds
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Episode 51: Critical Thought about Community and Empowerment with Allison Tenney

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!
1/29/201934 minutes, 56 seconds
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Episode 50: Plus Size Pregnancy 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 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.
1/22/201939 minutes, 23 seconds
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Episode 49: The Decision to Have or Not Have Children with Nicki Mundell

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!
1/15/201946 minutes, 34 seconds
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Episode 48: Q&A All About Incontinence

On this episode, we address listener questions - and some of our own - regarding incontinence before, during and after pregnancy!
1/8/201931 minutes, 16 seconds
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Episode 47: 4 High Impact Exercise Tips

On today’s podcast, we delve into our top 4 strategies for returning to high impact exercise following the birth of your babe(s)!
1/1/201919 minutes, 40 seconds
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Episode 46: Reviewing 2018 on TBAB

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!
12/25/201835 minutes, 59 seconds
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Episode 45: The Power of Prenatal Yoga with Deb Flashenberg

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!
12/18/201834 minutes, 51 seconds
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Episode 44: Fear-Free Childbirth with Alexia Leachman

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!
12/11/201837 minutes, 53 seconds
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Episode 43: Birth, Black Girl Pilates and Maternal Healthcare with Sonja Herbert

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!
12/4/20181 hour, 2 minutes, 57 seconds
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Episode 42: Best of TBAB - Prepare Your Pelvic Floor for Birth

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 ab