To Birth and Beyond

Episode 436: Stop Waiting Until Your Body is “Fixed” to Exercise

Anita Lambert & Jessie Mundell — Tue, 31 Mar 2026 07:00:45 GMT

In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References

Work out with Jessie in Kingston, ON!

Show Notes

0:58 - Join Jessie for strength training group classes in Kingston, ON!

2:08 - What we’re talking about today

3:24 - On the fear around what your body is like / how it functions now

5:18 - What your return to exercise should address/support you in

6:23 - What I see in clients when they are active

7:54 - Wrap Up

Episode 435: How To Navigate Pelvic Organ Prolapse During Pregnancy Exercise

Anita Lambert & Jessie Mundell — Tue, 24 Mar 2026 07:00:52 GMT

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!

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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.

Resources and References

Show Notes

0:54 - The waitlist for Anita’s Workshop - Prepare Your Pelvic Floor for Birth - is OPEN!

1:50 - What we are talking about today!

2:00 - What IS pelvic organ prolapse?

6:09 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc)

9:37 - How balancing out strength and mobility work while pregnant will benefit you

11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse

13:04 - How exercising in pregnancy gives you a head start on your birth recovery

14:54 - Additional benefits of exercise, and a wrap up of the episode!

Episode 434: How Your Birth Partner Can Support You During Labour

Anita Lambert & Jessie Mundell — Tue, 10 Mar 2026 07:00:17 GMT

In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner!

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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.

Resources and References

Show Notes

0:55 – The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW!

1:44 – Anita welcomes us to the podcast and introduces today’s subject

2:46 - Anita shares what she often hears from expecting parents re: birth prep

5:16 - Anita details ways your partner can support you physically

10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything

11:13 - Anita details ways your partner can support you emotionally and mentally

16:20 - Anita details ways your partner can support you in your decision-making

19:58 - Anita shares some additional things to learn together that will be helpful in birth

24:12 - Anita brings up an important consideration: What feels supportive for you?

25:05 - A note for if you choose to have an epidural

26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close

Episode 433: How To Actually Do Your Workouts (& Stop Waiting For The Right Time)

Anita Lambert & Jessie Mundell — Tue, 03 Mar 2026 08:00:17 GMT

In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want!

If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - this episode is for you!

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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.

Resources and References

Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) – https://jessiemundell.com/exercise-harder-35/

Show Notes

0:55 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has)

2:14 - Jessie welcomes us to the podcast and introduces today’s topic (with a personal disclaimer)

4:04 - First, we need to shift our beliefs about motivation and waiting for the motivation to come before we do our workouts

7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives

7:57 - Strategy #1: Take some small exercise equipment to the office

9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected

10:48 - Strategy #3: Do the workout before you decide to do the workout

12:45 - Strategy #4: Make the workout shorter

13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted

14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow

15:58 - Strategy #7: Track workouts in some way

17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk

Episode 432: Using Gravity in Labour - What It Means and How To Practice Before Birth

Anita Lambert & Jessie Mundell — Tue, 24 Feb 2026 08:00:22 GMT

In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner!

If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into!

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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.

Resources and References

Show Notes

0:55 - The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW!

1:45 - Anita welcomes us to the podcast and introduces today’s subject

3:40 - Upright vs reclined birthing positions - what happens to your pelvis in these positions?

6:08 - Anita goes over the different phases of labour, as well as reminders and expectations for each

9:17 - Anita details some simple things to do to prepare for labour - focusing on labour positions (and how to approach them)

21:32 - Anita shares a tool and upright positions that can come in handy if you choose an epidural

24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing

27:00 - Anita digs into the partner role in all of this - including specific things they can do to support their birthing partner!

31:47 - Anita emphasizes the importance of practice in preparation

32:56 - Anita wraps up the episode and shares a couple of additional resources

Episode 431: Why Exercise Feels Harder After 35+

Anita Lambert & Jessie Mundell — Tue, 17 Feb 2026 08:00:12 GMT

Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do?

In today’s episode, Jessie

What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+

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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.

Resources and References

Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) - https://jessiemundell.com/exercise-harder-35/

Show Notes

0:54 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has)

2:13 - Jessie shares what we are talking about today, and how she is positioned to talk on this subject!

5:55 - Major Change #1: Hormones begin to fluctuate at 35+

9:12 - Major Change #2: You don’t feel like you are bouncing back from stress like you used to

10:42 - Major Change #3: Your pelvic floor can be impacted by these changes occurring in the body after 35

14:10 - Mistake #1: When you feel like the workout isn’t doing it for you, you increase the intensity and time in the gym

16:34 - Mistake #2: On the opposite side of the spectrum, swinging to only low intensity exercise (with a caveat)

18:38 - Mistake #3: Over complicating your strength training program

20:40 - Pillar #1 of a well-designed exercise plan: Focus on progressive strength training

21:27 - Pillar #2 of a well-designed exercise plan: Integrating the pelvic floor and core system into the strength training

22:00 - Pillar #3 of a well-designed exercise plan: Build flexibility into your mindset and life with exercise

22:43 - Pillar #4 of a well-designed exercise plan: access to coaching AND community

23:24 - Jessie recaps the mistakes and pillars outlined above, with a few reminders along the way

25:06 - Jessie wraps up the episode with a final invitation to her free, live workshop where she will dive deeper into this subject with you

Episode 430: How To Adjust Your Workouts As Your Pregnant Body Changes

Anita Lambert & Jessie Mundell — Tue, 10 Feb 2026 08:00:55 GMT

In today’s episode, Jessie and Anita discuss their tips to adjust your workouts during pregnancy - so you can keep working out, sustainably!

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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.

Resources and References

Train with Jessie in-person: https://programs.jessiemundell.com/kingston-training/

Show Notes

0:54 - Train with Jessie in-person in Kingston, Ontario in 2026!

2:02 - What we are talking about today!

2:47 - Tip #1: Adjust that “all or nothing” mentality

5:46 - Tip #2: Bring your ribs forward over your pelvis

7:43 - Tip #3: Connect to your breath

10:09 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms

14:41 - Tip #5 - Modify your strength training as you grow!

18:21 - Tip #6 - Modifications for high impact exercise in pregnancy

Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical Therapist

Anita Lambert & Jessie Mundell — Tue, 03 Feb 2026 08:00:22 GMT

In today’s episode, Anita will zoom in on the birth prep conversation in a prenatal assessment. This will give you huge insight from day one about how you’ll approach birth prep with your client, regardless of where they are in their pregnancy. Today’s episode is for you if you’re a physiotherapist who wants to work with pregnant clients, or if you already are, but want to make your assessment more efficient with what to ask your prenatal clients from the start to support them as they prepare for birth.

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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.

Resources and References

Show Notes

0:55 - Anita introduces us to today’s topic!

2:06 - Questions to ask if your client has given birth before (birth history)

4:48 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep)

8:28 - Questions to ask about birth preferences (birth preferences)

12:40 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose

14:20 - Share physical and mental prep around the client birthing goals

17:04 - Birthing partner preparation!

18:42 - Where does all of this fit in the overall assessment?

19:34 - Anita summarizes and wraps up the episode (with a couple of offers)

Episode 428: Building a Fitness Training Franchise Specifically For Moms, with Jessica Sennett

Anita Lambert & Jessie Mundell — Tue, 27 Jan 2026 08:00:11 GMT

In today’s episode, Jessie sits down with friend and colleague, Jessica Sennett, founder of Might Mom. We are talking about growing a perinatal fitness company and brand - we look back on building the business, and look forward to franchising! If you have interest in business development or simply exercise in pregnancy or postpartum, this episode is for you!

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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.

Resources and References

Show Notes

0:55 - Jessie welcomes Jessica Sennett to the pod!

3:33 - Jessica shares her journey towards the perinatal fitness space

8:20 - Jessica recalls what pandemic times and business growth were like for her

15:36 - Jessica walks us through the process of franchising Mighty Moms, and handling evolution and change

30:00 - Jessica divulges her vision for where Might Moms is growing!

32:10 - How to find and connect with Jessica

34:33 - Jessie wraps up the episode with some final words from Jessica

Episode 427: Should You Use A Pessary In Pregnancy Or Postpartum?

Anita Lambert & Jessie Mundell — Tue, 20 Jan 2026 05:00:47 GMT

In today’s episode, Jessie and Anita are talking pessary usage in pregnancy or postpartum. We are covering everything from what a pessary is, to getting fitted and using one for the first time, to busting myths around pessary use!

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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.

Resources and References

Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/

Show Notes

0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!

2:03 - Jessie divulges what we are talking about today!

2:24 - What is a pessary, and what is it used for?

3:42 - Jessie shares what the majority of her clients are using a pessary for

4:33 - Anita and Jessie discuss pessary fitting options

7:04 - Myth #1 around pessary use: You need to wait until you are done having children to treat your prolapse and thus maybe use a pessary

7:58 - Myth #2: Pessaries are only for older women or post-menopausal folks

8:32 - Myth #3: Pessaries are uncomfortable and painful

9:04 - Myth #4: Using a pessary means you’ll need it forever

10:10 - Myth #5: You would need to use your pessary all day, every day

10:50 - Anita and Jessie talk about what it’s like to start using a pessary, and describes what the fitting process might be like

15:20 - Jessie and Anita discuss what should we be feeling vs. what we should not be feeling using a pessary

17:14 - On advocating for yourself to try the pessary

Episode 426: End Your Bladder Leaks During Cold and Flu Season

Anita Lambert & Jessie Mundell — Tue, 13 Jan 2026 08:00:57 GMT

Every winter we hear and experience it - and it’s been 6 years since we last talked about it, so we figured it’s time for an update! In today’s episode, Anita and Jessie talk all about bladder leakage during cold and flu season: what it is, what it isn’t, and how to end leaks for good!

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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.

Resources and References

Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
TBAB Episode 92: How To Help Your Pelvic Floor Through Cold and Flu Season
Anita’s “Beyond the Kegel” workshop

Show Notes

0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!

2:02 - Anita introduces what we are talking about today - and the frustrations around it!

3:20 - We discuss WHERE your pelvic floor even is for those who are new to the pelvic floor education world!

4:54 - What causes leaking with coughing and sneezing?

6:54 - If someone has been working on their pelvic floor strength - here’s a reminder for you!

8:23 - A common habit that isn’t helpful: gripping your pelvic floor to stop leaking

9:28 - Anita walks us through a 3-step strategy that will help with pelvic floor pressure and strength in the moment

13:46 - Jessie shares a tip she gives clients in the moment

15:55 - It’s not so much a strength issue - it can be a timing issue, and final advice as we bring the episode to a close

Episode 425: How To Create Habits and Goals You’ll Stick to in 2026

Anita Lambert & Jessie Mundell — Tue, 06 Jan 2026 08:00:16 GMT

In today’s episode, Anita and Jessie talk all about creating habits and goals instead of new years resolutions. Resolutions are heavily time-based, unrealistic, and unsustainable past February. Instead of attempting to overhaul your whole life (body, schedule, etc) and falling flat when the motivation isn’t there - let’s try a different path!

It’s never too late to start anew - create new habits today!

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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.

Resources and References

Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
TBAB Episode 422: Create Your 2026 Chill Workout Plan
TBAB Episode 372: You Don’t Have to Overhaul Your Whole Life Because It’s a New Year
Book: Atomic Habits (by James Clear)

Show Notes

0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!

1:48 - Anita introduces what we are talking about today

4:26 - How to increase your water intake, sustainably

9:28 - How to realistically set yourself up for exercise with a goal

17:10 - One approach Anita wants to highlight (its especially for the new moms)

29:18 - Episode wrap up

Episode 424: How To Have a Better Relationship with Exercise in 2026 with Martha Munroe

Anita Lambert & Jessie Mundell — Tue, 23 Dec 2025 06:00:54 GMT

In today’s episode, Jessie sits down with researcher, personal trainer, and author, Martha Munroe. Together, we discuss Martha’s journey into fitness, body image in the experience of having a body in this society, and how to have a better relationship with exercise in 2026 (and beyond, honestly).

Ready to confidently step into the new year? This one’s for you!

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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.

Resources and References

Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/
attunedexercise.com
https://www.instagram.com/attunedexercise
Purchase “Attuned Exercise” (book) on Amazon.ca

Show Notes

0:55 - Jessie’s got space for in-person clients in Kingston, Ontario!

1:48 - Jessie introduces our special guest and what we are talking about today

3:14 - Martha shares where she was in her career when she chose to work with Jessie for her postnatal fitness certification, and where it has taken her since

13:18 - Jessie and Martha discuss body image in the experience of having a body in this society

16:12 - Martha recalls what her relationship to her body was like before her pregnancy experience

22:42 - Jessie and Martha discuss how difficult it is to not give into society’s messaging about bodies and body changes, even as folks who work in and teach body neutrality and positivity in their work

31:40 - Martha shares how her expertise and profession in body diversity affect how she parents her daughter

34:08 - Martha shares advise for folks who are starting to look at body and fitness goals as new year resolutions

35:57 - Martha divulges where you can find her book and connect with her online

36:48 - Jessie wraps up the episode

Episode 423: Early Labour

Anita Lambert & Jessie Mundell — Tue, 16 Dec 2025 08:00:15 GMT

In today’s episode, Anita is tackling the subject of early labour. One of the most common questions she gets from first time expecting moms, during partner prep sessions in clinic, and from those joining Bump to Birth, is around: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? Labour is actually split up into a few different stages - so today Anita is sharing her early birth stories, and covering the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like.

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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.

Resources and References

Show Notes

0:55 - Bump to Birth Method - self-study!

2:40 - Anita discusses what we are talking about today

3:55 - A note for those who are being induced - and a little advice

5:09 - Anita describes what her early birth experiences were like

6:53 - Anita defines the term “early labour”, and common feelings that occur during early labour

9:20 - Now that you know what early labour is, here’s what to do if you go into early labour

12:57 - Anita explains what to do if you notice totally normal discharge (and what it is)

13:54 - Anita describes what the water breaking experience could be like

15:11 - Anita shares the signs that you are moving into active labour, and what to do at this time, as well as common misconceptions

17:53 - Anita discusses prodromal labour, and positions that could help in labour

21:18 - Anita reviews some things partners can do to support birthing people

22:26 - Anita wraps up the episode

Episode 422: Create Your 2026 Chill Workout Plan

Anita Lambert & Jessie Mundell — Tue, 09 Dec 2025 08:00:44 GMT

In today’s episode, Jessie is talking about how to create a chill workout plan for 2026 that you will ACTUALLY stick to. We are not talking about how we are going to CRUSH our 2026 goals - that’s not the vibe here. We are going to walk through how Jessie coaches her clients and how to create a minimum-effective dose of evidence-based strength training and cardiovascular recommendations to hit your goals. It’s realistic, as sustainable as possible in the wildness that is everyday life, and really designed for your real life right now.

If your life feels full, you are going to have a clear framework and chill workout plan for 2026 by the end of this episode!

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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.

Resources and References

Strong & Supported - for online training - https://programs.jessiemundell.com/strong-supported
Kingston, Ontario In-Person Training for January 2026 - https://programs.jessiemundell.com/kingston-training/

Show Notes

0:55 - Jessie’s in-person personal training and fitness coaching roster in Kingston, Ontario is OPEN!

1:58 - What we are talking about today!

5:36 - YES we are creating a chill workout schedule - but that doesn’t mean the work is going to be easy

7:15 - Section 1 of the framework for your workout: strength training

9:47 - Section 2 of the framework for your workout: cardiovascular movement

11:35 - BONUS for the framework of your workout: fun play movement session

12:14 - Jessie wraps up the episode (with a workout schedule example)!

Episode 421: Anita’s Birth Story

Anita Lambert & Jessie Mundell — Tue, 02 Dec 2025 08:00:58 GMT

In today’s episode, Anita shares the birth story of her second born, Jack! Over the years, many listeners have shared that hearing his birth story helped them feel more informed and grounded heading into their own birth experience. Whether you are planning to give birth with a midwife or doctor, at home, at a birth center, or in hospital, you’ll hear practical examples of what early labour looked like for Anita, positions and strategies that helped her during contractions, and how supportive and informed consent can show up throughout the birth process.

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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.

Resources and References

Show Notes

0:55 - Anita’s Bump to Birth Method course

2:41 - Introduction to today’s episode

4:43 - Anita describes the circumstances leading up to her second baby’s birth

13:38 - Anita shares how she felt in those first couple of hours of labour, as well as how she prepared mentally for labour ahead of time

15:35 - Anita details the scene as the birthing process intensified

20:33 - Anita recounts the process - and importance - of getting up and walking around during her home birth

22:54 - Anita recalls when her water broke, and things “started feelin’ pushy”

29:21 - Anita describes how the doulas helped her in the aftermath of her birth

31:57 - Anita talks about placenta monitoring

33:24 - Jessie asks Anita if there were any moments during labour where Anita thought: I can NOT do this anymore!

35:25 - Anita shares why she wouldn’t describe her physical birthing sensations as “painful”

37:00 - Anita shares what that first week postpartum looked like for her (pssst - it includes boundaries!)

39:19 - Anita shares her preference for doulas, and the importance of conversing with your midwives and doulas about what is best for you and baby

44:10 - Jessie and Anita wrap up the episode

Episode 420: The Latest In Pregnancy And Postpartum Exercise Research Updates, with Dr. Margie Davenport

Anita Lambert & Jessie Mundell — Tue, 25 Nov 2025 05:49:19 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie sits down with special guest, Dr. Margie Davenport, to discuss updates and new information regarding perinatal exercise. Together, they discuss recent studies, and a myth or two, to determine their validity and gain insight into the findings.

This one’s a special one - for practitioners, fitness professionals, and pregnant people, alike!

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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.

Resources and References

Show Notes

0:55 - Jessie’s FREE Exercise and Leaking Class is now available on-demand - tune in now!

1:50 - Jessie introduces our special guest and what we will be talking about today

5:35 - Dr. Davenport updates us on the current recommendations for volume of exercise in pregnancy

7:38 - Dr. Davenport addresses High risk pregnancy folks - where research is leading exercise recommendations for the high risk pregnancies at this time

10:20 - Dr. Davenport shares recent findings in her study about the safety of heavier loads in pregnancy

14:33 - Dr. Davenport digs into the claim that postpartum folks with a previous or current history of ED had a significantly increased risk of injury

18:22 - Jessie inquires how “pelvic floor muscle training” is being defined in the studies showing that it reduced the odds of urinary incontinence and pelvic organ prolapse

21:55 - Dr. Davenport shares what is recommended to coaches and clinicians when their clients and patients are getting incorrect information from someone else

24:54 - Dr. Davenport divulges what the team is most excited about regarding studies they are currently running

26:10 - Jessie brings the episode to a close

Episode 419: Birth Ball Training For Pregnancy

Anita Lambert & Jessie Mundell — Tue, 18 Nov 2025 08:00:03 GMT

Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains?

In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball!

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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.

Resources and References

Show Notes

0:55 - Bump to Birth Method - self-paced online program from Anita Lambert

2:41 - Anita shares what today’s episode is all about

3:44 - Anita lists the different pregnancy pains that a birth ball can help relieve

4:47 - Anita explains why the term “birth ball” is a tad incorrect

6:15 - Anita explains how to choose the correct size of birth ball for your needs

7:52 - Anita runs through some irth ball positions and exercises for each

7:56 - Birth ball position #1: Sitting on the ball

10:15 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball

12:30 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball

15:39 - Birth ball position #4: Lunge

17:35 - Anita describes how long to do each of the exercises outlined in this episode

19:04 - It’s never too early to start using a birth ball!

19:51 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!

20:11 - Anita brings the episode to a close!

Episode 418: How Catherine (Mom of 3) Surpassed Her Revenue Goal for 2025 with CoCo

Anita Lambert & Jessie Mundell — Tue, 11 Nov 2025 08:00:56 GMT

On today’s episode of To Birth and Beyond, Jessie interviews colleague and friend, Catherine. She gives us an update on her business, and talks about her time in Jessie’s 6 months business mentorship program for fitness and health professionals: Coach Collective 2025. Together, they discuss where Catherine was struggling when she applied for the program a year ago, how she has grown her business past her own expectations in the last year while raising 3 kiddos, and what Catherine would tell folks who are considering joining the program.

If you are ready to level up in your business, this episode is for you!

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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.

Resources and References

Jessie’s Coach Collective applications are open NOW (and ONLY open once per year)!
Fitness Evolution Sherwood Park
Facebook
Instagram

Show Notes

0:55 - Jessie’s 2026 Coach Collective applications are open now!

2:53 - Jessie introduces us to special guest Catherine Englestad and what we are talking about today!

3:46 - Catherine describes where she is at in her business and motherhood journey

5:42 - Catherine shares what it’s been like to build a business while mothering young kids

9:24 - Catherine explains what she was struggling with in her business to prompt her to apply for the Coach Collective one year ago

12:20 - Catherine shares how her marketing and sales have shifted since joining the Coach Collective 2025

15:13 - Catherine discusses the major changes she made this year in the delivery of her services, and how she’s feeling about that now

19:15 - Jessie and Catherine celebrate Catherine surpassing her income goals in 2025 with the Coach Collective

21:00 - Catherine recalls her nervousness in applying to the Coach Collective, and shares what she wants people who are considering applying to know

28:35 - Jessie brings the episode to a close

Episode 417: Prenatal Exercise Q&A

Anita Lambert & Jessie Mundell — Tue, 04 Nov 2025 08:00:59 GMT

On today’s episode of To Birth and Beyond, Anita and Jessie do a Q&A all about prenatal exercise. If you are pregnant, thinking about becoming pregnant, and/or work with pregnant clients, this episode is for you!

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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.

Resources and References

Show Notes

0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!

2:52 - Anita introduces what we are chatting about today

3:18 - Question #1: I’ve always lifted heavy. How do I know when I need to modify or dial it back in pregnancy?

7:26 - Question #2: I keep hearing I need to add pelvic floor work into my workouts, but what does that mean?

10:50 - Question #3: What’s the best way to train my core in pregnancy without making diastasis worse, especially if I want to stay strong for postpartum?

13:17 - Question #4: I’ve heard on social media don’t stretch too much in pregnancy. Is that true if I like yoga?

15:30 - Question #5: If I only have time for a short workout, should I focus on mobility, strength, or pelvic floor?

17:16 - Question #6: I have a birth ball at home, but honestly I just sit on it. Are there actual stretches or movements I should be doing with it in pregnancy?

19:15 - Anita brings the episode to a close

Episode 416: How To Diversify Your Income Streams as a Pre and Postnatal Provider

Anita Lambert & Jessie Mundell — Tue, 28 Oct 2025 07:00:50 GMT

Today’s episode is fun, because Jessie and Anita just get to talk business (one of our favorite subjects to discuss together)! We see a pressing need to diversify income streams, so we are discussing how we pivot in our businesses, our best advice after over a decade in business, and how we see our industries growing. Revenue is going to be a problem at some point in your business, so learning how to pivot and adjust is is important, now more than ever!

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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.

Resources and References

Show Notes

0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!

2:52 - Jessie introduces what we are chatting about today

3:44 - Anita and Jessie take turns giving us a high level overview of how their businesses make money

9:58 - Jessie shares her biggest lesson from 13 years of entrepreneurship

11:01 - The ladies divulge what their favorite part of their businesses are right now

12:55 - Jessie gives the low down on all the different ways you could be working with folks, highlighting hybrid models

17:25 - Jessie lists how people can engage with your services

18:56 - Anita shares the importance of change in her work

20:55 - Anita and Jessie talk through the ability to create more “passive” or on-demand-type income

23:57 - Jessie strongly recommends how to offer mentorship in your business

25:36 -Jessie brings the episode to a close

Episode 415: How Self-Advocacy Led to a Positive Induction and Birth Story for Claire

Anita Lambert & Jessie Mundell — Tue, 21 Oct 2025 07:00:44 GMT

In today’s episode of To Birth and Beyond, Anita sits down with Bump to Birth Method graduate Claire Wolfer to talk all about her birth story - a positive birth experience via induction. Together, Claire and Anita discuss everything from how Claire chose her care team, to her full birth story and advice she would give listeners - as a mom AND a Pelvic Health Occupational Therapist.

Birth stories are some of our most popular episodes for a reason - so this one is not to miss!

Claire Wolfer is a first time mom and a Pelvic Health Occupational Therapist at Hartford Health Care - East Region in Waterford, Connecticut.

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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.

Resources and References

Show Notes

0:55 - Bump to Birth Method - Anita’s self-study program for birthing folks - is available now!

2:40 - Anita introduces what we are chatting about today, and welcomes Claire Wolfer to the podcast

4:36 - Claire recalls how she felt during pregnancy - physically, mentally, and emotionally - and what was going on that caused additional stress

11:04 - Claire recounts how her care providers were during her pregnancy

14:07 - Claire shares how she decided on her provider group

16:52 - Claire lists the different steps she took to prepare for birth - including Bump to Birth!

21:58 - Claire divulges what pieces in Bump to Birth that stood out to her that she took into her very first birth prep

23:32 - Claire details her birth story and how she felt supported by her care providers

32:33 - Claire describes what it was like spending time with her baby in the hospital just following birth

34:37 - Claire shares what her recovery and postpartum experience was like

37:23 - Claire identifies what recovery items and rehab-focused movements she recommends people have for their initial birth recovery

42:52 - Claire shares advice for expecting parents

46:33 - Anita brings the episode to a close

Episode 414: Pre and Postnatal Training For Military Members, with Megan Donovan

Anita Lambert & Jessie Mundell — Tue, 14 Oct 2025 07:00:42 GMT

In today’s episode of To Birth and Beyond, Jessie sits down with PFSA graduate Megan Donovan to talk all about her work training pre- and postnatal for military members. Megan shares how she got into this work, what considerations she makes working with military parents, and what makes her so passionate in her pursuit of this work. Together, Jessie and Megan discuss the state of conversation around body image, as well as general pelvic health for all military members.

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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.

Resources and References

Show Notes

0:55 - Enrolment is open for Jessie’s Prenatal & Postnatal Fitness Specialist Academy!

2:27 - Jessie introduces what we are chatting about today and welcomes Megan Donovan to the podcast

3:21 - Megan describes what she does and how she got into this work

10:58 - Megan shares her top goal to create a safe community for military women to come to and be in

12:51 - Megan identifies what women in the military are struggling with when it comes to body, work, life, etc

14:48 - Megan details what the robust CFMWS pre and postnatal programming looks like

16:51 - Megan describes how her work with pregnant military members is specific to them in her coaching and training

20:15 - Jessie gets curious and asks: Are there fitness requirements that pregnant military members need to sustain throughout a pregnancy?

24:06 - Jessie takes a pause to recognize what Megan and her team have built!

25:16 - Megan and Jessie talk maternity leave and postpartum clearance in the military

27:40 - Jessie and Megan discuss the conversation around body image and the pressures these folks are feeling postpartum to “bounce back”

34:42 - Megan shares what the state of the conversation around pelvic health is in the military among men and nonbinary folks

36:49 - Megan shares what she wishes fitness/health professionals working with military members knew about working with pregnant and postpartum populations

39:08 - Jessie brings the episode to a close

Episode 413: Can You Work with Pregnant and Postpartum Clients as a Physiotherapist Before Having Kids?

Anita Lambert & Jessie Mundell — Tue, 07 Oct 2025 07:00:32 GMT

In today’s episode of To Birth and Beyond, Anita answers the question that might be on your mind as a physiotherapist: do I need to have given birth to work with pregnant and postpartum populations? Tune in to hear Anita discuss why she started to work with the perinatal population prior to having her own kids (it IS possible!), advice she received(and mindset shifts she made), and why she is grateful to have niched down as she did!

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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.

Resources and References

Anita’s course: Birth Prep for Clinical Practice
Episode 411: Thinking About Adding Pelvic Floor Health as an Ortho Physiotherapist? I’ll Help You Decide
For information about mentorship coaching calls with Anita – email support@anitalambert.com or DM @holistichealthphysio on Instagram

Show Notes

0:55 - Anita shares what she is talking about today, and offers a bit of a reframe of perspective as we enter the conversation

3:05 - Anita explains what her focus was prior to pelvic health, and how she pivoted to a perinatal focus

7:24 - Anita dives into client goals and their overlaps in other areas of focus/niches

9:22 - Anita shares two things that will help your confidence and competency in perinatal work if you haven’t personally given birth

11:08 - If you are thinking of diving into perinatal care, Anita shares about her Birth Prep for Clinical Practice course

14:02 - Regardless of what clients come to you for, Anita shares that they are ACTUALLY coming to you for…

16:46 - Anita urges us to focus on the positives, and what clients CAN do

18:30 - Anita suggest what to do if you are considering working with the perinatal population, and why she is so passionate about working with them!

21:52 - Anita brings the episode to a close

Episode 412: Coaching Pregnant & Postpartum Clients - Your Questions Answered

Anita Lambert & Jessie Mundell — Tue, 30 Sep 2025 15:47:31 GMT

In today’s episode of To Birth and Beyond, Jessie’s answering another round of listener questions - this time, all about coaching pregnant and postpartum clients. This one is for the coaches, fitness professionals, health practitioners who are seeking answers about exercise and pelvic floor health.

If you’re working with pregnant or postpartum people - or anyone with a pelvic floor - just know that these situations ARE going to come up, so this episode is for you!

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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.

Resources and References

Jessie’s free, live, online 3 Step System to Stop Exercise-Induced Leaking with your Pregnant or Postpartum Clients

Show Notes

0:55 - Jessie is teaching a free, live, online class on October 8th - and you’re invited!

2:24 - Jessie introduces us to today’s topic!

3:00 - Question 1: I have a client who is 20 weeks pregnant and wants to continue CrossFit. How do I know which movements to modify or scale, and at what point should certain exercises be completely off the table?

5:51 - Question 2: I’m a personal trainer without pelvic floor specialization. When should I refer a pregnant or postpartum client to a pelvic floor physiotherapist, and how do I have that conversation without having them feel scared about what’s happening in their body?

9:55 - Question 3: I have a client who is 8 months postpartum and wants to get back to running, but she is still experiencing some leaking. What’s my scope of practice here, and what return to running progressions are actually evidence-based?

13:42 - Question 4: How do I coach breathing and core engagement differently for pregnant clients vs. postpartum clients?

16:56 - Question 5: I’ve got a client with severe diastasis recti (about 3 fingers wide). What does the current evidence say about training with diastasis?

21:02 - Jessie wraps up the episode

Episode 411: Thinking About Adding Pelvic Floor Health as an Ortho Physiotherapist? I’ll Help Your Decide

Anita Lambert & Jessie Mundell — Tue, 23 Sep 2025 07:00:16 GMT

In today’s episode of To Birth and Beyond, Anita is speaking directly to you, physiotherapists (!!). She addresses a question she receives frequently from her mentorship coaching clients, as well as in her Instagram DMs: Should i add pelvic health physiotherapy to my orthopedic physiotherapy practice? Today, we are breaking down the choices, pros and cons.

If you’ve ever been thinking about creating a more dynamic practice? This episode might just be for you!

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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.

Resources and References

For information about mentorship coaching calls with Anita – email support@anitalambert.com or DM @holistichealthphysio
Birth Prep for Clinical Practice - Oct 2025
Birth Prep for Clinical Practice for after Oct 2025 – search Birth Prep for Clinical Practice on course website
Non-Internal Introductory Pelvic Health Course - Pelvic Health Solutions: Online

Show Notes

0:55 - Anita introduces us to today’s topic

1:46 - You don’t have to choose between pelvic health and orthopedic!

2:15 - Anita shares her story, back when she had this particular question for herself!

9:23 - Physiotherapists have so many areas they could go into!

10:50 - An argument for mentorship

11:48 - A question to ask yourself: What drew you to the idea of adding pelvic health in the first place?

12:57 - Anita goes through some considerations around adding pelvic health specialization

18:54 - Anita reassures you that you don’t have to ditch your MSK or your ortho (and you can treat whole body)

26:34 - We hope this serves as a nudge to look into pelvic health!

28:49 - Anita wraps up the episode

Episode 410: Q&A - Exercise & The Pelvic Floor in Pregnancy, Postpartum, and Perimenopause

Anita Lambert & Jessie Mundell — Tue, 16 Sep 2025 07:00:25 GMT

In today’s episode of To Birth and Beyond, Jessie is answering YOUR listener questions all about exercise and the pelvic floor! Spanning from pregnancy to postpartum to perimenopause, you should find something that fits where you are at right now. And if you are a coach, fitness professional, or health practitioner? We might have some of the answers your clients are looking for!

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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.

Show Notes

0:55 - Jessie tells us what we are up to on the podcast today!

1:30 - Question #1: What exercises are safe and helpful in my third trimester as someone who lifted prior to being pregnant? Can I still do squats and deadlifts?

5:00 - Question #2: I think I might have a pelvic organ prolapse. What should I do?

12:30 - Question #3: I’m 8 months postpartum and am still leaking urine when I laugh, cough, or exercise. My doctor said to check back in in 3 months of it’s still happening. Should I wait it out, or start doing something now?

15:28 - Question #4: I’m in perimenopause and my joints ache constantly. Is this hormone related, and what exercises can help?

17:19 - Question #5: During pregnancy, I stop lifting weights. When and how can I safely return to strength training postpartum?

20:24 - Episode wrap up!

Episode 409: Katelyn’s Unmedicated Birth Story

Anita Lambert & Jessie Mundell — Tue, 09 Sep 2025 07:00:04 GMT

Did you know that birth stories are one of the most requested subjects for To Birth and Beyond? In today’s episode, Anita talks with Katelyn, a dental hygienist, all about preparing for her first birth, and her positive, unmedicated birth experience that unfolded! Katelyn shares plenty of advice along the way!

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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.

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

2:38 - Anita introduces today’s episode and special guest!

4:19 - Katelyn shares a little more about herself

5:31 - Mentally, physically, emotionally…how was Katelyn’s pregnancy?

7:17 - What stories around pregnancy did Katelyn hear from family and friends?

7:58 - How Katelyn found Anita - her pelvic health physiotherapist

9:01 - In terms of exercise and activity, what did Katelyn find helpful and enjoy?

10:38 - How were aches and pains throughout Katelyn’s pregnancy?

11:37 - How did Katelyn prepare for birth?

13:02 - How did her preparations play a role in her birth?

15:51 - How did Katelyn’s husband prepare?

17:17 - Going over birthing options - and getting excited to give birth

19:17 - Did Katelyn listen to a variety of birth stories throughout her pregnancy?

21:20 - How Katelyn chose her type of care provider and where she gave birth

23:44 - Katelyn describes the birth center she chose

24:56 - Finn’s birth experience!

36:21 - Katelyn shares her experience with her doula

38:11 - Katelyn shares about her postpartum recovery

40:34 - What advice would Katelyn give first time birthing people?

41:41 - Wrap up!

Episode 408: Practicing for Birth

Anita Lambert & Jessie Mundell — Tue, 02 Sep 2025 07:00:17 GMT

In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.

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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.

Resources and References

Show Notes

0:55 - Bump to Birth on-demand course

2:47 - Anita introduces today’s episode

4:15 - What we are talking about today!

7:40 - Why it’s important to discover and consider multiple options and resources!

9:57 - Practice #1: Hands on strategies (with partner)

12:20 - Practice #2: Deep breathing strategies

14:28 - Practice #3: Things to listen to for focus during labour

19:42 - Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy

24:15 - Episode wrap up!

Episode 407: Should I Wear a Belly Band After Birth?

Anita Lambert & Jessie Mundell — Tue, 26 Aug 2025 07:00:20 GMT

In this episode of the To Birth and Beyond podcast, Anita and Jessie talk belly band support garments: the myths, the expectations, and how they could benefit you postpartum.

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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.

Show Notes

0:55 - What we are talking about today!

1:47 - What we have heard from our clients regarding wearing abdominal support to help “pull abs back together” or “get waist back”

3:06 - Where did this idea of abdominal wrapping come from?

6:55 - Why are we thinking we need to bring our abs “back together”, anyways?

8:29 - How abdominal support - as well as how we talk about it - has changed

13:57 - On listening to yourself and what is working for you at any given moment

15:59 - Picturing your abdomen/core canister, and what you want to be looking for in support, or a support garment

16:41 - Anita’s brand recommendations for wraps and other abdominal support garments

27:52 - How abdominal support could help with mental health

29:33 - Wrap up

Episode 406: Red Light Therapy for Your Pelvic Floor with Liz Frey

Anita Lambert & Jessie Mundell — Tue, 19 Aug 2025 07:00:12 GMT

In this episode of the To Birth and Beyond podcast, Anita talks with special guest physiotherapist, Liz Frey, to talk all about using red light therapy for pelvic health. If you are like us, you are seeing red light therapy all over your social media feeds - but what is it, and can it benefit you and your pelvic health, no matter your stage in life?

Liz Frey is a pelvic health and orthopedic physical therapist, and clinic owner with her practice that focuses on helping women navigate pregnancy, menopause, and everything in between.

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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.

Resources and References

https://fringeheals.com - use code ANITA10 for 10% off
@fringeheals on Instagram
Liz@fringeheals.com

Show Notes

0:55 - Anita introduces today’s special guest and topic

1:48 - What even IS red light therapy?

3:26 - Liz describes the red light pelvic wand, its features, and how it came about

7:57 - Liz runs down the benefits and symptoms the wand can help relieve

15:11 - Liz shares a bit about the blue light benefits!

16:52 - Anita inquires about the risks that might be associated with use of the red light therapy wand, as well as how to use it!

23:22 - Why it’s good to think of a red light therapy wand as an investment

24:23 - Additional red light therapy options for general pelvic health

26:24 - A little more on the benefits of red light therapy on folks with endometriosis

27:40 - Anita brings the episode to a close

Episode 405: We Outgrew Our Name (and what’s next)

Anita Lambert & Jessie Mundell — Wed, 13 Aug 2025 07:00:50 GMT

In this episode of the To Birth and Beyond podcast, Jessie discusses why her signature online program, “To Pregnancy and Beyond” is getting a rebrand after 10 years on the market!

Bodies are complex. Life is complex. If you are a woman who wants evidence-based strength training with pelvic floor focus, delivered by a coach who has seen the things, who understands the unique challenges of your physiology - this episode (and program) is for you.

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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.

Resources and References

programs.jessiemundell.com/strong-supported

Show Notes

0:55 - Jessie welcomes us back to another episode!

1:44 - Jessie’s program, “To Pregnancy and Beyond,” is getting a new name!

2:20 - Why this rebrand was necessary!

7:18 - BIG program rename reveal!

9:06 - Jessie dives into what is changing about the program

10:03 - Who this program serves

11:45 - Applications are open TODAY - and for a limited time (and some program logistics)

14:03 - Special pricing for our Canadian friends - and time-sensitive bonuses

15:32 - Jessie shares why she is so excited to get started with you

17:21 - Jessie brings the episode to a close

Episode 404: A Physiotherapist How To - Preparing Clients for Birth

Anita Lambert & Jessie Mundell — Tue, 05 Aug 2025 07:00:22 GMT

In this episode of the To Birth and Beyond podcast, Anita discuss the significance of birth preparation in clinical practice, particularly for physiotherapists. She explores various aspects of birth prep, including understanding labor stages, relaxation strategies, informed decision-making, and the importance of partner involvement. The conversation emphasizes the need for physiotherapists to integrate birth prep into their sessions, providing clients with the tools and knowledge to navigate their birthing experience confidently. The episode also highlights resources available for further learning and mentorship opportunities for professionals in the field.

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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.

Resources and References

Bump to Birth Method - online program
Labour & Birth Prep for Clinical Practice - live online course, October 2025
Click here if you are searching for Labour & Birth Prep for Clinical Practice Course after October 2025
Email Anita - support@anitalambert.com - or DM Anita - @holistichealthphysio - to find out more about 1:1 mentorship coaching sessions

Show Notes

0:55 - Anita introduces today’s episode as one of our most popular episodes for professionals

2:31 - What we are talking about today!

4:49 - Anita’s experience with birth prep in her practice

5:18 - Birth Prep Inclusion #1: Understanding the stages of labour

6:02 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies

8:25 - Birth Prep Inclusion #3: Labour positions

10:19 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions

13:19 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)

14:52 - Birth Prep Inclusion #6: Birth partner involvement

15:19 - How does this all fit into clinical practice?

20:22 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course

22:32 - Episode wrap up

Power Quotes:

"Birth is a physical and emotional event."

"Relaxation strategies are key for labor."

"Self-advocacy is essential during birth."

"Informed decision-making empowers clients."

Episode 403: Guidelines for Cardiovascular Health in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 29 Jul 2025 07:00:05 GMT

In today’s episode, Jessie and Anita talk all about cardiovascular training in pregnancy. Is it safe for pregnant women to do cardiovascular exercise or interval training in pregnancy? We will break it down in an evidence-based fashion - what CAN you do? What’s safe? What does the evidence say? Tune in to today’s episode to find out!

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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.

Resources and References

Join Jessie’s free, LIVE, Build Beta Test

Show Notes

0:55 - Join Jessie’s Build Beta Test!

2:28 - Jessie and Anita introduce today’s episode

3:19 - What we know for sure…

5:15 - The benefits of cardiovascular exercise in pregnancy

8:04 - What kind of exercise “counts” as cardio?

10:49 - Let’s talk about heart rate!

15:21 - If you are coming back to cardiovascular activity in pregnancy after a break, or starting from scratch…

18:25 - Key safety points when talking about cardiovascular and interval training work in pregnancy

22:22 - Episode wrap up

Episode 402: Learn About the Peanut Ball as a Birthing Tool

Anita Lambert & Jessie Mundell — Fri, 25 Jul 2025 00:03:59 GMT

In today’s episode, Anita is breaking down what a peanut ball is, as well as how to prepare yourself ahead of time and use one for a more comfortable delivery. If you are curious about whether you should use one (as well as what size to get and how to use it), this episode is for you!

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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.

Resources and References

Show Notes

0:55 - Join Bump to Birth, today!

2:47 - Anita introduces today’s episode!

3:51 - What IS a peanut ball, and how it’s different from a traditional exercise ball!

5:02 - Can we us a peanut ball with an epidural?

5:52 - Anita discusses when you’d use a peanut ball in labour (and before!)

7:55 - How does the peanut ball help with labour progress?

9:24 - The importance of learning different ways to use the peanut ball before delivery

10:25 - Anita describes common peanut ball positions

15:52 - Why you should try these positions ahead of time, if possible!

17:10 - Advice for you if you are looking to get your own peanut ball

19:09 - Episode wrap up

Episode 401: How To Start Your Own Podcast

Anita Lambert & Jessie Mundell — Mon, 14 Jul 2025 07:00:53 GMT

In today’s episode, Jessie and Anita answer all of your burning questions about starting your own podcast. From set up, to sustainable management, to booking guests and growing a community around your new show - we’ve got tips for you as we look back on 400 episodes of podcasting together!

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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.

Resources and References

Join Jessie’s Build beta test: https://jessiemundell.com/build/

Show Notes

0:55 - Jessie is launching her brand new Build beta test - sign up today!

2:16 - Jessie introduces today’s episode!

5:07 - Anita and Jessie share the origin story of their podcast

8:08 - Jessie and Anita talk through how they map out their calendar of topics and episodes, and how they’ve allowed things to evolve over time

12:03 - WE DO NOT DO OUR OWN EDITING (and what we do instead)

14:01 - Anita and Jessie talk the business strategy behind the podcast (lead generation, sales, sponsorship, etc)

19:34 - Jessie and Anita discuss what they wish they knew at the beginning of the podcast process

24:14 - In terms of podcasting equipment…

27:10 - Anita and Jessie talk through their social media and marketing workflow for the podcast

30:57 - A listener asks how much people

32:04 - Re: podcast guests! How do we handle it?

35:27 - Episode wrap up

Episode 400: Got Incontinence Questions? We’ve Got Answers!

Anita Lambert & Jessie Mundell — Tue, 08 Jul 2025 07:00:41 GMT

In today’s episode, Anita and Jessie address listener questions - and some of our own - regarding incontinence before, during and after pregnancy!

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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.

Resources and References

Anita’s Pelvic Floor & Bladder Control Workshop for Pregnancy, Postpartum & Perimenopause

Show Notes

0:55 - Check out Anita’s Summer Sale (July 7-July 10) - 40% off Pelvic Floor & Bladder Control Workshop

1:32 - An introduction to today’s episode!

1:49 - What IS incontinence? Anita breaks down each type, and what it entails

6:36 - How common is incontinence in pregnancy?

8:00 - Dialing in on stress urinary incontinence - what is considered “normal” postpartum?

11:16 - Is the rate or type of incontinence correlated with birth type at all in the research, or in clinical experience?

12:38 - Listener Q1: I have been suffering from really horrible urgency - anything you recommend I try?

20:25 - Listener Q2: I’m 2 years postpartum, and have been working out since early postpartum. I’ve been feeling great in and out of the gym until recently - these exercises and loads aren’t new to me. Why am I leaking NOW?

24:33 - Listener Q3: I need information on leak-proof undies!

26:46 - Listener Q4: I can’t seem to cough or sneeze without leaking. Does this go away after birth, or should I be setting myself up for a lifetime of pee pee pants?

28:58 - Episode wrap up

Episode 399: Perimenopause and the Pelvic Floor, with Terrell Baldock

Anita Lambert & Jessie Mundell — Tue, 01 Jul 2025 07:00:58 GMT

In today’s episode, Jessie chats with friend and colleague, Terrell Baldock, all about perimenopause and the pelvic floor. They explore the changes that occur in the pelvic floor during this stage of life (and into menopause), the significance of strength training for maintaining pelvic and bone health, and the common symptoms women experience. They dive into some common misconceptions, and emphasizes the need for women to advocate for their health and seek support, especially as they navigate these life transitions.

It is NEVER too early or late to educate yourself and take small steps to take care of yourself and your body. Let this episode be your invitation to join us!

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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.

Resources and References

Show Notes

0:55 - Check out Jessie’s annual Birthday Sale (June 30-July 4) - 50% off!

2:12 - Jessie welcomes us - and her special guest, Terrell Baldock - to the podcast!

2:57 - Terrell introduces herself and how she got to where she is today!

8:46 - Terrell addresses pelvic floor changes occuring in perimenopause and menopause: Why do we see symptoms coming up for people - sometimes for the first time in their lives - at these periods? And why do we see some symptoms ramping back up?

14:30 - Terrell details her approach to strength training and pelvic floor health through perimenopause and menopause

19:10 - Jessie and Terrell remind everyone that strength training helps increase/hold muscle mass around the entire body that is eviscerated during menopause - including the pelvic floor (and what that means for you)

21:18 - Terrell talks about strength training to offset menopausal bone loss

24:55 - Terrell shares what pelvic health symptoms she is seeing most often in women 40+

27:09 - Terrell divulges some misconceptions she hears from women regarding their pelvic floor

30:59 - Terrell discusses her upcoming LIVE core and pelvic floor strength training program

35:21 - Terrell shares where you can find her online!

36:12 - Jessie brings the episode to a close

Episode 398: Cesarean scar healing - the first 6 weeks

Anita Lambert & Jessie Mundell — Tue, 24 Jun 2025 07:00:18 GMT

In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.

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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.

Show Notes

0:55 - Anita explains what we are covering on the podcast today!

3:06 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital

4:06 - Anita shares the story of a recent client experience with possible infection

6:08 - Jessie recalls her cesarean scar infection story - and how partners can help

11:34 - Jessie shares what she used to keep her scar/infection clean and dry

13:01 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization

14:37 - Jessie shares what the most shocking thing was for her after the first c-section

15:18 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for

15:50 - Additional scar recovery tactics and tools starting at 6-weeks postpartum

18:54 - Jessie and Anita share what techniques they use for scar massage

22:46 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal

24:01 - Episode wrap up

Episode 397: Teaching Your Pregnant Clients How To Push During Birth

Anita Lambert & Jessie Mundell — Tue, 17 Jun 2025 07:00:27 GMT

In today’s episode of the To Birth and Beyond Podcast, Anita gives us an incredibly thorough rundown for coaches and clinicians to learn how to teach clients and patients about pushing during labour and birth. Anita takes us through: What’s happening during labour? how will people know when they are reading to push? What does a effective, successful pushing in a vaginal birth look like? And so much more! This episode is filled with tips and techniques that you can pass along and give you some great things to think about when you are planning programs and treatments!

If you’re working with pregnant folks, or would like to be working with pregnant folks, this is the episode for you!

Because this is an audio recording of a video class, there are some moments where Jessie and Anita refer to things you can “see” as they are discussing parts of the pelvis, etc. Please look up the phrases we are using in order to discover corresponding images.

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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.

Resources and References

For more details on Jessie's Prenatal Fitness Specialist Academy (pregnancy coaching certification course): http://programs.jessiemundell.com/prenatal-cert

Show Notes

0:55 - Jessie introduces the episode

2:52 - What is labour? Anita breaks down the phases for us

9:34 - Let’s talk about some common misconceptions people still have around pushing!

13:08 - Anita shares how she educates folks around pushing - and it’s not all about pelvic floor strength

17:01 - Does everyone experience that fetal ejection reflex?

28:19 - What is effective pushing like in these scenarios when the pregnant person and baby are tolerating labour well, and how do people know if they are pushing “successfully”?

34:30 - Let’s talk through a few different body positions people could be in for pushing (with a brief detour into the immediate re: delayed pushing and labouring down)

42:30 - Is there a sweet spot of pushing that is “best” for the pelvic floor?

44:47 - For those of us that are working with pregnant folks but won’t be on-site for the birth, what can we do to help prepare people for pushing in our training and treatment sessions?

47:30 - Jessie brings the episode to a close

Episode 396: Ditch the Prenatal Exercise “All-or-Nothing” Mindset

Anita Lambert & Jessie Mundell — Tue, 10 Jun 2025 07:00:08 GMT

In today’s episode of the To Birth and Beyond Podcast, Anita discusses the how and why of adapting exercise during pregnancy, emphasizing the need to move away from an all-or-nothing mindset. If you are preparing for birth, or know someone who is, this conversation could be vital to the way you prepare your mind and body for both the event of birth, and postpartum life.

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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.

Resources and References

Show Notes

0:55 - Check out Anita’s self-study course: Bump to Birth Method

2:53 - What we are talking about today!

5:45 - Anita shares her own mindset shift with baby #2, and some life scenarios her clients have experienced in pregnancy

7:00 - On adjusting expectations in a smart and supportive way

8:18 - ALL MOVEMENT COUNTS

10:01 - Shift #1 - Consider moving exercise in-home from a gym or other outside location

10:56 - Shift #2 - Consider shortening workouts

11:04 - Shift #3 - Add movement breaks throughout your day

12:35 - Shift #4 - 5-10 minutes of movement to begin/end your day

13:30 - BONUS - Mobility exercises don’t drain your energy!

14:59 - Anita reflects on the episode

16:57 - Anita brings the episode to a close with a final reminder

Power Quotes:

"All movement counts, not just intense workouts."
"Exercise you actually like doing is important."

Episode 395: What Does It Mean To “Prepare For Birth”?

Anita Lambert & Jessie Mundell — Tue, 03 Jun 2025 06:31:45 GMT

In today’s episode of the To Birth and Beyond Podcast, Anita and Jessie talk about what it really means to “prepare for birth”. We see this talked about so often, especially on social media - but what does that actually mean? How DO we prepare for birth, this huge event that is greatly so wildly out of our control, but that we can plan and prepare around. We are going to talk the physical preparation, as well as mental, emotional, and logistical preparations!

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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.

Resources and References

Bump to Birth Method - self-study

Show Notes

0:55 - Check out Anita’s self-study course: Bump to Birth Method

2:53 - What we are talking about today!

3:54 - Physical preparation for birth: building endurance and strength

9:36 - Physical preparation for birth: breath and pelvic floor prep

13:17 - Mental and emotional birth prep: learning and understanding the process of birth

18:19 - Mental and emotional birth prep: develop strong coping strategies

20:51 - Mental and emotional birth prep: building mental flexibility

24:10 - Logistical birth prep: birth preferences vs. birth plans

27:03 - Logistical birth prep: practical life management plan for during AND after birth

29:30 - Recap and wrap up!

Episode 394: 4 Ways to Feel More Comfortable in Your Body at the Gym

Anita Lambert & Jessie Mundell — Tue, 27 May 2025 07:00:02 GMT

In today’s episode of the To Birth and Beyond Podcast, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. Plus, we go over 4 tips to help you feel better in your body (and to share with others, so they can feel their best, too!)

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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.

Resources and References

Get Jessie’s FREE, 7-day sample strength training plan (choose-your-own-adventure: pregnancy, postpartum, or perimenopause focus)

Show Notes

0:55 - Check out Jessie’s FREE, 7-day sample strength training plan

2:34 - Jessie introduces today’s episode

5:00 - Tip #1: Fitness and gym spaces are not going to be fat OR body positive

9:48 - Tip #2: Keep the focus on YOU

11:22 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen

14:20 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space

16:33 - Recap and wrap up!

Episode 393: How - and WHY - to Relax Your Pelvic Floor in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 20 May 2025 07:00:49 GMT

In today’s episode of the To Birth and Beyond podcast, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school - including how to relax and techniques for breathing!

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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.

Resources and References

Show Notes

0:55 - Check out Anita’s self-paced course: Bump to Birth Method

2:47 - Anita shares what today’s episode is all about!

4:10 - Where are your pelvic floor muscles?

5:36 - How your pelvic floor reacts to stress

7:43 - Symptom examples that may indicate that you have pelvic floor tension

8:12 - Let’s learn the flower bloom breath! (and when to use it)

10:58 - Where/when to practice the flower bloom breath

11:43 - Examples of using the floor bloom breath in birth

13:43 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…

14:49 - Episode wrap up

Episode 392: How Rikki Earns $50k Annually From Coaching Just 5 Hours Per Week

Anita Lambert & Jessie Mundell — Tue, 13 May 2025 07:00:15 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie interviews Rikki Cortese, a successful prenatal and postnatal fitness coach. Rikki shares her journey from seeking answers for her own postpartum recovery to building a thriving coaching business. The conversation covers the challenges of balancing motherhood with personal goals, the importance of community support, and the logistics and boundaries involved in an ideal coaching structure. If you are ready to build your dream fitness business, this is the conversation for you!

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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.

Resources and References

Show Notes

0:55 - An introduction to today’s guest, as well as Jessie’s Prenatal and Postnatal Fitness Specialist Academy

3:35 - Rikki recalls her journey from the beginning baby stages of coaching

9:42 - Rikki divulges how she continues to do this work while raising three kids

11:34 - Rikki describes how she runs her group coaching program - tailored to her schedule

16:07 - Rikki shares a boundary she wishes she would have put in place earlier in her 7 years growing a group program

18:33 - Rikki thinks back to the hardest part of running fitness classes while having babies

21:06 - Rikki shares where she can be found on the internet, and what’s next!

22:44 - Jessie wraps up the episode

Episode 391: Myths About Prenatal Exercise

Anita Lambert & Jessie Mundell — Tue, 06 May 2025 07:00:15 GMT

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths surrounding prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.

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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.

Resources and References

Bump to Birth - self-study course

Show Notes

0:55 - Bump to Birth - a self-study course by Anita Lambert

2:47 - Jessie and Anita introduce today’s episode subject!

3:26 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy

7:50 - Myth #2: Avoid all core exercises during pregnancy

10:45 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels

16:08 - Myth #4: You can’t lie on your back after your first trimester

18:18 - Myth #5: Lifting weights is unsafe in pregnancy

22:22 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain

24:46 - Episode wrap up!

Episode 390: Grow Your Fitness or Health Business by Narrowing Your Niche

Anita Lambert & Jessie Mundell — Tue, 29 Apr 2025 07:00:39 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie and Anita discuss the significance of specialization in the health and fitness industry, particularly for those working with pregnant and postpartum clients. They share their personal journeys into niching, the fears they faced, and the benefits of narrowing their focus. If you are considering narrowing your business niche, you will walk away from this episode with actionable steps to identify your niche and explore opportunities in your field.

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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.

Resources and References

From Empty Schedule to Expert Status - Jessie’s brand-new, 3-part training series

Show Notes

0:55 - Jessie introduces her brand-new, 3-part training series: From Empty Schedule to Expert Status!

2:33 - Anita and Jessie introduce today’s episode subject!

3:48 - Anita explains why she chose to specialize in perinatal populations

7:48 - Jessie details why she chose to niche down to perinatal populations

10:50 - Jessie and Anita share fears they had - and didn’t have - around niching down

14:31 - Anita and Jessie explain how getting super clear on the population you want to work with makes messaging and marketing so much easier/better

17:32 - Jessie and Anita detail how, when you niche down, you can build a strong referral network!

21:26 - Anita and Jessie describe how you are going to be able to charge premium rates for your services, programs, and offers as you become more defined in your expertise

24:42 - Jessie and Anita share one of the biggest lessons they’ve learned in business

25:00 - Anita and Jessie run down common fears with niching (including fears they had), and flip them on their heads

29:55 - Jessie and Anita share next steps for people who might be considering specializing

33:12 - Episode wrap up!

Episode 389: Using a Birth Ball for Relief from Pregnancy Pain

Anita Lambert & Jessie Mundell — Tue, 22 Apr 2025 07:00:59 GMT

Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains? In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball!

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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.

Resources and References

Show Notes

0:55 - Bump to Birth Method - self-paced online program from Anita Lambert

2:47 - Anita shares what today’s episode is all about

3:10 - Anita lists the different pregnancy pains that a birth ball can help relieve

4:13 - Anita explains why the term “birth ball” is a tad incorrect

5:41 - Anita explains how to choose the correct size of birth ball for your needs

7:18 - Anita runs through some irth ball positions and exercises for each

7:22 - Birth ball position #1: Sitting on the ball

9:39 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball

11:56 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball

15:05 - Birth ball position #4: Lunge

17:01 - Anita describes how long to do each of the exercises outlined in this episode

18:30 - It’s never too early to start using a birth ball!

19:17 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!

19:37 - Anita brings the episode to a close!

Episode 388: Navigating Rage in Perimenopause with Micheline Foss

Anita Lambert & Jessie Mundell — Tue, 15 Apr 2025 07:00:55 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie and special guest Micheline Foss engage in conversation about menopause, particularly focusing on the emotional experiences associated with this transition, including rage. Micheline shares her journey into menopause education and emphasizes the need for women to be informed about their bodies and emotions during this phase. They discuss the importance of understanding hormonal changes, the impact on mental health, and the necessity of open communication about these feelings. Information is power - so make sure you give this a listen, whether you are approaching perimenopause, or are deep in the throes of menopause!

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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.

Resources and References

WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA)
https://www.instagram.com/tobirthandbeyondpodcast
FREE, Live Webinar (April 23rd) - Rage, Resilience & Relief: Managing the Emotional Rollercoaster of Menopause: https://aging-boldly-coaching.kit.com/1b7445fafe
Aging Boldly with Micheline Website
Aging Boldly with Micheline Instagram
Aging Boldly with Michelin Facebook

Show Notes

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie introduces today’s special guest - and topic!

4:16 - Micheline shares how she got into this work and why she feels that her role is impactful

12:13 - Jessie and Micheline discuss what feelings and experiences of rage people might feel in perimenopause, and some things people might like to learn about hormones and their bodies prior to perimenopause

24:13 - Micheline and Jessie talk through ideas of what could be considered “appropriate” anger responses, vs wild hormone-fueled rage as we navigate these hormonal changes

29:10 - Micheline details how to explain to the people in your lives what you are going through, when they are not going through the same experience

33:29 - Micheline explains how her negative self-talk coaching with middle schoolers has helped in her modeling approach to parenting

39:52 - Micheline shares about her upcoming FREE webinar to dig into this topic, further!

42:48 - Jessie brings the episode to a close!

Episode 387: How To Create Your Personalized Pelvic Floor Flare-Up Protocol

Anita Lambert & Jessie Mundell — Tue, 08 Apr 2025 07:00:53 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie and Anita talk through the development of a pelvic floor symptoms flare up plan. This is key to think in advance about symptoms and sensations you could encounter, as well as how to move through those when they occur. It’s time to gain confidence and take control of your own health!

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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.

Resources and References

Show Notes

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie introduces today’s special - and very important - topic!

4:42 3:39

4:42 - What we are talking about today!

7:29 - #1: Understand what your beliefs are regarding - what the stories are you believe to be true about - your pain, discomfort, etc.

15:45 - #2: Know what physical behaviors and movement actually help you to feel better in your body, and have your list handy to put into place

16:50 - #3: Consider what else you might need on a mental and emotional level to feel better in your body right now

17:51 - Wrap up-ish

18:18 - #4: Be realistic about symptoms, sensations, and pain

Episode 386: Understanding Menopause and Sexual Health with Physiotherapist Susannah Stewart

Anita Lambert & Jessie Mundell — Wed, 02 Apr 2025 07:00:29 GMT

In today’s episode of the To Birth and Beyond podcast, Jessie talks with physiotherapist Susannah Stewart about menopause and its impact on sexual health. They explore the common sexual health side effects experienced during menopause, the role of hormones, and the importance of mental health in this transition. The discussion emphasizes the need for empowerment, safety, and education in addressing sexual health issues, as well as the significance of a collaborative approach to treatment.

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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.

Resources and References

Show Notes

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie welcomes our special guest, and what we are talking about today (a HIGHLY requested topic)

3:50 - Susannah shares why she landed in this area in her work

6:11 - Susannah reveals what most common sexual health complaints she hears from clients in perimenopause and menopause

8:03 - Susannah describes what is happening in the body to affect vaginal tissues during the menopause transition

11:02 - Susannah explains further the common symptoms of clitoral atrophy and sarcopenia of the pelvic floor muscles

14:55 - Susannah details her stance that everyone going through perimenopause and menopause should be using vaginal estrogen, and how to obtain it

19:08 - Susannah describes how other hormone replacement therapies - can impact sexual health during these years

21:37 - Susannah recalls the variety of conversations that are brought to her in her practice

25:12 - Susannah shares some of the exercises she suggests as a service provider

33:58 - Susannah shares what we didn’t touch on that she needs the people to know

40:03 - Susannah shares how you can find and work with her!

40:55 - Jessie brings the episode to a close

Episode 385: Creating a Cozy and Calm Birthing Environment

Anita Lambert & Jessie Mundell — Tue, 25 Mar 2025 05:00:03 GMT

In today’s episode, Anita talks about the power of creating a cozy and calm birth space. So, whether you are planning to become pregnant, you are pregnant, or you work with pregnant clients, this episode will give you insights into things you may never have thought about before - because we aren’t usually thinking about the atmosphere, and how it can affect laboring, itself! Let’s all plan for a cozy and calm birthing environment!

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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.

Resources and References

Bump to Birth Method - a self-study course from Anita

Show Notes

0:55 - Bump to Birth Method - a self-study course from Anita

2:47 - An intro to today’s special replay episode!

6:00 - Anita shares what today’s episode is going to be all about!

6:48 - How Anita leads her clients through creating a cozy environment at home

9:49 - It could be helpful to write the information in today’s episode down! - Anita discusses her 1-page birthing template for her clients

11:01 - Sense #1: Sight (what could you visually do/see in your laboring space that could help your nervous system stay in relaxation?)

17:51 - Sense #2: Sound (what could you listen to that could help your body go into that rest and relaxation state?)

26:55 - Sense #3: Smell (incorporating scents for relaxation)

31:01 - Sense #4: Touch (what’s physically touching you, tools for the process, etc)

38:21 - IMPORTANT: Your Support Team

39:53 - Episode wrap up

Episode 384: 4 Major C-section Myths Exposed

Anita Lambert & Jessie Mundell — Tue, 18 Mar 2025 07:00:36 GMT

In this episode of the To Birth and Beyond podcast, Jessie is here to BUST common myths surrounding C-sections, emphasizing the importance of understanding the realities of cesarean births. Jessie shares her personal experiences with C-sections and aims to empower listeners in their birth choices by debunking misconceptions and encouraging a positive outlook on C-section births.

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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.

Resources and References

Jessie’s FREE 7 Day Sample Strength Training Plan

Show Notes

0:55 - Jessie’s Free 7 Day Sample Strength Training Plan

2:33 - Jessie explains what we are talking about today!

4:47 - Myth #1: Your pelvic floor doesn’t need rehab after a C-section

7:00 - Myth #2: It’s harder, and a longer process, to return to exercise after C-section birth vs vaginal birth

9:03 - Myth #3: C-sections are the easy way out

11:33 - Myth #4: You’re likely to have a negative or traumatic birth experience with a C-section

13:36 - If you are planning for a birth, and your plan A is a vaginal birth, please be prepared…

15:12 - Episode round up and wrap up

Episode 383: Birth Prep for Your Physiotherapy Practice

Anita Lambert & Jessie Mundell — Tue, 11 Mar 2025 07:00:00 GMT

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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.

Resources and References

Bump to Birth Method - online program
Labour & Birth Prep for Clinical Practice - live online course, April 2025
Click here if you are searching for Labour & Birth Prep for Clinical Practice Course after April 2025
Email Anita - support@anitalambert.com - or DM Anita - @holistichealthphysio - to find out more about 1:1 mentorship coaching sessions

Show Notes

0:55 - Anita’s Bump to Birth Method - online program

2:48 - What we are talking about today!

4:36 - Anita’s experience with birth prep in her practice

5:35 - Birth Prep Inclusion #1: Understanding the stages of labour

6:19 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies

8:42 - Birth Prep Inclusion #3: Labour positions

10:36 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions

13:36 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)

15:09 - Birth Prep Inclusion #6: Birth partner involvement

15:36 - How does this all fit into clinical practice?

20:39 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course

22:49 - Episode wrap up

Power Quotes:

"Birth is a physical and emotional event."

"Relaxation strategies are key for labor."

"Self-advocacy is essential during birth."

"Informed decision-making empowers clients."

Episode 382: Core Mechanics - Understanding Abdominal Doming During Exercise

Anita Lambert & Jessie Mundell — Tue, 04 Mar 2025 08:00:12 GMT

In today’s episode, Jessie and Anita talk about what to do regarding abdominal bulging in core exercise. What is it? Is it something that needs to be modified for? Is it a problem? Learn all that and more, today on the To Birth and Beyond Podcast.

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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.

Resources and References

Jessie’s FREE 7 Day Sample Strength Training Plan

Show Notes

0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan

2:41 - What we are talking about today!

3:13 - What is abdominal wall bulging?

4:21 - Is it bad? Is it something we need to stop from happening? What is the abdominal bulging telling us? We discuss considerations around it

10:25 - Factoring in symptoms

11:10 - Bulging might appear differently in folks with larger bellies, than those with less belly fat on them

13:45 - Episode wrap up

Episode 381: Preparing for an Empowered Birth as a Dancer

Anita Lambert & Jessie Mundell — Tue, 25 Feb 2025 08:00:33 GMT

In this episode of the To Birth and Beyond podcast, Anita discusses the unique considerations for people who have trained as dancers as they prepare for birth, emphasizing the importance of understanding pelvic floor tension, hip mobility, and postural habits that can affect pregnancy and birth experiences. Anita shares practices and exercises to help alleviate any issues that may arise from dancer training, and listeners are encouraged to embrace their body awareness as dancers and to prepare mentally and physically for an empowered birth experience.

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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.

Resources and References

Bump to Birth Method - Anita’s self-study course

Show Notes

0:55 - Enrol in Anita’s Bump to Birth Method self-study course!

2:47 - Anita introduces today’s podcast topic, and what makes her an expert in the matter

9:02 - Anita breaks down how dancer training could impact pregnancy and birth through developed pelvic floor tension

11:27 - Myth: the pelvic floor needs to be super strong going into pregnancy, because that is what pushes baby out

12:25 - Anita covers another way that dancer training could impact pregnancy through hip rotation and mobility

13:34 - Anita describes how dancer training could impact pregnancy through postural habits

Pelvic floor tension, hip mobility, postural habits

15:40 - Anita takes a closer look at the pelvic floor, and how to release and relax it

16:51 - Anita dives into how to increase hip mobility

18:06 - Anita shares some exercises to improve postural habits

20:48 - A couple additional tips from Anita to prepare for an empowered birth as a dancer

23:37 - A final piece on breathing

24:31 - Anita provides a recap of the episode and wraps it up!

Episode 380: Perimenopause 101 - Your Body's Hormonal Changes And How To Get The Support You Need, with Dr. Briana Botsford

Anita Lambert & Jessie Mundell — Tue, 18 Feb 2025 08:00:47 GMT

In this episode of the To Birth and Beyond podcast, Jessie welcomes colleague, friend and special guest, Dr. Briana Botsford to the show. Together, they delve into the complexities of perimenopause, discussing the hormonal changes birthing people experience, the importance of strength training, and the mental health challenges that arise during this transitional phase. They emphasize the need for a multidisciplinary approach to health, advocating for self-advocacy and the importance of seeking proper medical guidance. The conversation highlights the significance of understanding one's body and the changes it undergoes, while also addressing the societal pressures and misconceptions surrounding menopause.

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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.

Resources and References

www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
To Pregnancy and Beyond - apply today!
Dr. Briana Botsford’s website
Dr. Botsford’s Instagram
https://www.flowyeg.ca/
Menopause Chicks
The Menopause Society

Show Notes

0:55 - Jessie’s got some BIG news about To Pregnancy and Beyond!

2:42 - Jessie introduces our special guest and what we will be talking about today

3:42 - Briana explains how the understanding of perimenopause has changed drastically in the last decade and helps us define it

6:54 - Briana details how long the perimenopause period can be / last, and what it entails

11:54 - Jessie shares about her journey with perimenopause symptoms and she and Briana discuss progesterone supplementation in the perimenopause journey

17:27 - Briana shares the North American Menopause Society as a resource

18:00 - Briana describes what else is happening, hormonally, in perimenopause

19:24 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

22:06 - Briana highlights the metabolism side of estrogen - and why challenging strength training is important

27:06 - Briana shares what additional symptoms she is seeing in her practice

33:00 - Jessie and Brianna discuss the need to advocate for ourselves and take care of ourselves

35:55 - Briana shares her recommendation for people who THINK they are going through perimenopause, but aren’t sure of their next best move

40:52 - Briana shares her final words on-topic, and where you can find her online!

POWER QUOTES:

"Advocating for yourself is essential."
"The body was built to adapt."
"You can reset and come to a new normal."
"We need to talk about what's happening to us."
"There's a lot of misinformation out there."

Episode 379: Navigating the Transition Phase of Labour

Anita Lambert & Jessie Mundell — Tue, 11 Feb 2025 08:00:10 GMT

In this episode of the To Birth and Beyond podcast, Anita Lambert discusses the critical phase of labour known as transition. She provides insights into the stages of labour, the physical and emotional responses during transition, and strategies for preparation and support. The episode emphasizes the importance of communication with birthing partners and understanding the body's responses to enhance the birthing experience. Today’s episode is a quickie - but important if you are pregnant - or planning to be!

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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.

Resources and References

www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
Bump to Birth Method - self-study course
Episode 252: Emily’s Calm and Controlled Car Birth Story

Show Notes

0:55 - Check out Anita’s Bump to Birth Method - a self-study course!

2:47 - Anita introduces us to what we are talking about today!

3:55 - Anita lists and defines the stages of labour

5:14 - Anita defines “Active Labour” and where “Transition” comes in during that time

6:45 - Anita describes what happens during transition

9:27 - Anita shares a strategy for preparing for the possibility to change your mind regarding pain medication during birth

10:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

13:32 - Anita introduces some action items to help birthing people and their partners prepare for the transition into labour ahead of time

14:29 - Action Item #1: Discuss your fears together

15:19 - Action Item #2: Learn about the stages of labour and what your body might be doing/how you might be feeling at each stage

17:14 - Action Item #3: Learn relaxation/grounding/coping strategies for labour and pushing

18:51 - Action Item #4: Learn supportive language and actions with your birthing supporters

20:52 - Anita recaps the action items to prepare for the transition stage of birth, and brings the episode to a close

Episode 378: Breaking Free From Pelvic Floor Fear

Anita Lambert & Jessie Mundell — Tue, 04 Feb 2025 08:00:26 GMT

In this episode of the To Birth and Beyond podcast, hosts Jessie Mundell and Anita Lambert discuss the common fears surrounding pelvic floor health, particularly in the context of motherhood. They explore the fear cycle that can develop from experiencing pelvic floor symptoms such as incontinence and pelvic pain, and how this anxiety can lead to avoidance of activities and further deconditioning. The conversation emphasizes the importance of understanding symptoms as information rather than a sign of weakness, and offers practical strategies for breaking the cycle of fear and managing symptoms effectively.

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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.

Resources and References

www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
Sign up for Jessie’s upcoming FREE Power Hour Workout
Episode 267: Build a Pelvic Floor Symptoms Flare-Up Plan

Show Notes

0:55 - Jessie’s brand new upcoming Power Hour Workout

2:35 - Introduction today’s topic - and how it comes up for our clients

5:19 - Jessie and Anita talk through the fear cycle people may find themselves in - and what’s going on in your body when this happens (using examples of leaking during deadlifts and running/high impact)

12:56 - Anita and Jessie dive into common fear scenarios around daily life activities and prolapse exacerbation

17:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

20:31 - Jessie and Anita share how we can start to break this cycle of fear!

27:21 - Anita and Jessie talk all about building your support system that calms your fears

31:02 - Key takeaways and episode wrap up

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POWER QUOTES:

"We need to address the root cause of symptoms."
"It's common to feel anxious about exercise."
"Your partner does not want this to be painful."
"You don't have to just deal with symptoms."
"Stress can exacerbate pelvic floor symptoms."

Episode 377: Why Muscle Mass Matters - Strength Training Through Perimenopause and Beyond

Anita Lambert & Jessie Mundell — Tue, 28 Jan 2025 08:00:09 GMT

In today’s episode, Jessie waxes poetic about why muscle mass matters - particularly in perimenopause and beyond. She emphasizes the importance of strength training for women, outlining strategies to maintain and build muscle mass as they age, while providing practical tips and insights for incorporating it into their daily routines.

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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.

Resources and References

https://thisisneeded.com/ - 20% off your first order with code: BIRTHANDBEYOND
Sign up for Jessie’s upcoming FREE Power Hour Workout
Episode 369: 5 Things to Include in Your Perimenopause Exercise Routine
https://jessiemundell.com/contact/

Show Notes

0:55 - Jessie’s brand new upcoming Power Hour Workout

2:35 - Jessie introduces today’s topic

4:22 - The most important thing to know as we dig into this subject!

5:27 - We hope you think about this in 2 ways…

7:27 - Jessie addresses why we want muscle mass!

10:06 - Additional incredible benefits of strength training at any time - but especially in perimenopause and beyond

11:04 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

13:47 - Why Jessie wants you to build a solid foundation of strength NOW

16:09 - Jessie addresses the concern around “bulking up” with strength training

20:05 - Starting to think forward with your strength training

21:36 - New to strength training? CONGRATULATIONS AND WELCOME! Here’s where to start…

27:14 - A recommendation from Jessie re: guidance in strength training

27:56 - Key takeaways from this episode

29:17 - Episode wrap up

Episode 376: Getting Prepared with Bump to Birth - Brooke’s Birth Story

Anita Lambert & Jessie Mundell — Tue, 21 Jan 2025 08:00:07 GMT

In today’s episode, Anita sits down with guest Brooke Holloway, who shares her personal journey through pregnancy, birth preparation, and postpartum recovery. Brooke discusses her planned pregnancy, the emotional ups and downs she faced, her experiences with healthcare providers, and the resources she utilized to prepare for childbirth (including Anita’s Bump to Birth course). The conversation highlights the importance of understanding the birthing process, the role of pelvic floor health, and the realities of navigating an unplanned induction and C-section.

One of the most requested types of episodes here on the podcast is the sharing of birth stories, as it helps our clients prep for birth, and we are excited to bring more of those to you throughout out tenure!

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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.

Resources and References

Show Notes

0:59 - Anita’s self-paced Bump to Birth program

2:47 - Anita introduces special guest Brooke Holloway

4:32 - Brooke shares how she felt physically, mentally, and emotionally in pregnancy

9:06 - Brooke explains how she chose her care providers

11:44 - Brooke shares some steps she took in pregnancy to prepare for birth (from professionals to Bump to Birth to exercise)?

19:15 - Brooke recounts her birth experience, including how her preparation helped her during this experience (an induction that, after reflection, she wishes she wouldn’t have agreed to so quickly)

28:15 - Brooke talks about her partner and birthing position support and what she wishes she would have done differently in that area

34:00 - Brooke shares how she felt about making her decision to have a C-section, and what that experience was like

42:27 - Brooke talks us through her postpartum recovery - the part she felt she had the most control over

44:22 - Anita wraps up the episode as she asks Brooke how she felt her birth experience was, overall

Episode 375: What No One Tells You About Core Recovery After Birth

Anita Lambert & Jessie Mundell — Tue, 14 Jan 2025 08:00:30 GMT

In today’s episode, Jessie and Anita discuss the often-overlooked topic of core recovery after birth. They explore the physical and emotional challenges new mothers face, including societal pressures to 'bounce back' to pre-pregnancy bodies. The conversation emphasizes the importance of understanding the changes that occur during pregnancy and postpartum, and the need for a supportive recovery process. Listeners are encouraged to seek professional guidance and to approach their recovery with patience and grace.

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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.

Resources and References

Anita’s Bump to Birth Method - self-study

Show Notes

0:59 - Anita’s self-paced Bump to Birth program

2:24 - What we are talking about, today!

5:42 - What really happens to your core during pregnancy?

8:05 - Jessie shares what her first time parents are focused on vs. the parents with subsequent births

9:18 - We touch on the “bounce back after baby” culture/idea - and turning your focus to what you WANT for yourself

12:42 - We share key steps for core recovery from a pelvic health physiotherapist and physical trainer

18:58 - Life and workouts are going to look different for a significant period of time…and that’s OK

19:48 - We review today’s key takeaways

20:33 - Episode wrap up!

Episode 374: Movement with Multiples - How to Exercise in a Twin+ Pregnancy

Anita Lambert & Jessie Mundell — Tue, 07 Jan 2025 08:00:55 GMT

In today’s episode, Jessie and Anita discuss the unique considerations for exercising while pregnant with multiples. They explore the challenges faced in each trimester, emphasizing the importance of individualized exercise plans, managing fatigue, and additional considerations. The conversation highlights the physical and emotional aspects of pregnancy, offering insights into how to maintain fitness and well-being throughout the journey of carrying twins or more.

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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.

Resources and References

Jessie’s FREE 7 Day Sample Strength Training Plan

Show Notes

0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan

2:33 - What we are talking about, today!

5:06 - What might be happening, and considerations for, exercise during the FIRST trimester

7:47 - Initial exercise guidelines we might be thinking about in the first trimester

13:07 - What might be happening, and considerations for, exercise during the SECOND trimester

15:53 - Initial exercise guidelines for the second trimester

18:38 - What might be happening, and considerations for, exercise during the THIRD trimester

22:31 - Final tips and episode wrap up!

Episode 373: You Don’t Have to Overhaul Your Whole Life Because It’s a New Year

Anita Lambert & Jessie Mundell — Tue, 31 Dec 2024 08:00:21 GMT

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!

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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.

Show Notes

0:55 - Anita introduces today’s replay episode

1:48 - What we are talking about, today!

2:53 - Does the end-of-year marketing impact us at all? (yes and no)

5:15 - The fitness industry messaging at this time of year, and reliance on motivation

10:01 - Anita walks us through her month-by-month review at the end of the year and her fresh look at goals

16:50 - We share our 2024 goals and things we are looking forward to

22:21 - Wrap up

Episode 372: Make 2025 Your Most Aligned (and Profitable) Business Year Yet

Anita Lambert & Jessie Mundell — Mon, 23 Dec 2024 18:54:16 GMT

In today’s episode, Jessie takes us through 3 key mindset shifts to take into 2025 so we can build businesses that feel aligned, sustainable, and make us money. She also shares how her Coach Collective program can assist you in feeling more efficient, grounded and secure in your business!

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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.

Resources and References

Jessie’s Coach Collective 2025 Cohort Application

Show Notes

0:55 - Jessie introduces us to today’s episode!

2:27 - Jessie briefly looks back on 12 years in business for herself

3:16 - Congratulations to YOU on all you’ve accomplished in 2024!

4:28 - The current landscape of business, and how we need to adjust to the times as entrepreneurs

10:11 - Key mindset shift #1 for 2025: Time constraints can be our super power

12:58 - Key mindset shift #2 for 2025: Your business success is not going to require your perfection

15:00 - Key mindset shift #3 for 2025: Community over competition

17:07 - Quick recap of the 3 key mindset shifts to make in 2025

17:37 - How Jessie’s Coach Collective program can assist you in these key mindset shifts - and much, much more!

19:10 - Episode wrap up

Episode 371: REPLAY - 7 Steps to Mentally and Physically Prepare for Birth - Including Pelvic Floor Prep

Anita Lambert & Jessie Mundell — Tue, 17 Dec 2024 08:00:22 GMT

In today’s replay of Episode 307 (one of the most popular prenatal episodes of 2023), Anita gives advice on how to prepare for birth (including preparing the pelvic floor) in seven steps to be as fully mentally and physically prepared for birth as possible, and prepared ahead for postpartum recovery.

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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.

Resources and References

Show Notes

0:55 - Check out Anita’s Bump to Birth Method self study!

2:48 - Introduction to today’s replay episode

3:20 - What we are talking about today, and the importance of the subject matter

6:54 - Anita’s experience with preparation in her own first pregnancy

8:28 - Introduction to the steps

8:52 - Step #1: Understand how your body changes in pregnancy and learn helpful postures to support these changes, plus how to best connect to your pelvic floor and core so you can feel supported through birth

11:45 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.

13:17 - Step #3: Understand how to address your fears and concerns about birth, being actively involved in the process of birth, and how to make informed decisions during labor so you can be mentally prepared for birth.

16:02 - Step #4: Learn about the stages of labor, grounding and relaxation strategies for medicated and unmedicated births, and practices so you go into birth feeling prepared.

17:45 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)

18:42 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.

21:33 - Step #6: Understand strategies for how your partner can best support you so you both feel more confident about labor and pushing before your birth day arrives.

23:05 - Step #7: Understand how to prepare for your recovery ahead of birth, plus strategies to help reconnect to your core and pelvic floor in that first 6 weeks post birth.

25:47 - Bump to Birth and episode wrap up

Episode 370: Birth Injuries, Body Image, and Your First Baby with Aimée Suen

Anita Lambert & Jessie Mundell — Tue, 10 Dec 2024 22:43:56 GMT

In today’s episode, Jessie welcomes friend (and returning guest), Aimée Suen back to the podcast! They explore Amy's journey through pregnancy, postpartum recovery, and her experiences with fitness and body image. She discusses the intensity of her conception AND birth experiences, the unexpected difficulties she faced postpartum, including a birth injury, and the importance of community and support during this transformative time. Throughout, she shares how Jessie and Jessie’s work have supported her through her pregnancy and birthing experience - and beyond!

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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.

Resources and References

Apply for Online Custom Coaching with Jessie Mundell

Show Notes

0:55 - Jessie has a few custom fitness coaching spots available!

2:55 - Jessie introduces her friend (and returning guest) Aimée Suen, and what she’s been invited back on the pod to talk about!

5:30 - Aimée talks with us about the rollercoaster period of her life when she was planning - and then trying - to get pregnant

13:45 - Aimée describes her early pregnancy experience - and her conscious slow down in this time

16:30 - Aimée explains how her pregnancy may have been the most body positive experience of her life

19:20 - Aimée shares how her previous body image work affected her in pregnancy

23:52 - Aimée details her 3-day-long labor

30:04 - Aimée shares her postpartum experience - why she is still processing that grief the most, and what helped her through it

34:09 - Aimée takes us through the journey of her birthing tailbone injury, how it is 15 months postpartum - and thinking of movement beyond this injury

45:09 - Jessie asks Aimée how she feels in her body, now

48:29 - Aimée shares where she is at with body image “stuff” now, postpartum - and what she wishes for all birthing people who are hiding their bodies

55:36 - Episode wrap up

Episode 369: 5 Things to Include in Your Perimenopause Exercise Routine

Anita Lambert & Jessie Mundell — Tue, 03 Dec 2024 08:00:39 GMT

In today’s episode, Jessie and Anita are diving into exercise in perimenopause. We get it, perimenopause is everywhere right now - it’s all the rage! And we are so excited - not just because we are in that age range of the target audience - but because this is not something that has been talked about before, and not only are we discussing it, but we are swiftly moving to better available care for people in perimenopause and beyond (finally/thankfully). Listen for 5 things to consider for your perimenopause exercise routine (and exercise examples)!

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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.

Show Notes

0:55 - An intro to what we are talking about today!

2:54 - An overview of perimenopause

3:49 - Anita and Jessie describe some changes/symptoms they have noticed in their bodies, and list some common symptoms of perimenopause

7:18 - Let’s talk exercise!

8:06 - #1: Pure strength training

11:10 - #2: Hypertrophy training (time to build some muscle mass)

12:00 - #3: Power and impact exercises

15:10 - #4: Conditioning (higher intensity bouts of cardio)

17:14 - #5: Leisurely or moderate-intensity cardio

17:50 - Episode wrap up

Episode 368: How To Safely & Effectively Strength Train in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 26 Nov 2024 08:00:49 GMT

In today’s episode, Jessie and Anita are diving into prenatal strength training! Why to consider including strength training in your pregnancy, how to strength train in pregnancy, and how we - as practitioners and mums - feel about strength training in pregnancy (for benefits in postpartum recovery - and beyond)!

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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.

Resources and References

To Birth and Beyond Episode 156: Squatting in Pregnancy and Postpartum
Anita’s Bump to Birth self-study course (includes mobility and strength circuits)
Jessie’s To Pregnancy and Beyond course (specific to progressive strength training through pregnancy)

Show Notes

0:55 - Anita’s Bump to Birth self-study course

2:47 - What we are talking about today!

3:41 - Why do we feel that prenatal strength training is very beneficial in pregnancy?

6:53 - Core and pelvic floor connection when it comes to strength training in pregnancy

10:55 - Regarding upper body strength training in pregnancy

13:00 - On lower body strength training in pregnancy

14:02 - Preparing for postpartum day-to-day with strength training - and some resources as we wrap up

Episode 367: Pep Talk for Pregnancy, Postpartum, and Your Pelvic Floor

Anita Lambert & Jessie Mundell — Tue, 19 Nov 2024 08:00:35 GMT

In today’s episode, Anita is here to give us a little pep talk! It will cover pregnancy, postpartum, and pelvic health, from the perspective of: YOU know your body best, trust YOUR instincts. Though she will be talking to birthing people today - this pep talk can be used for any time in your life!

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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.

Resources and References

Show Notes

0:55 - Anita introduces today’s episode, as well as some postpartum expectations and advice for advocating for yourself

6:28 - Anita defines and discusses “informed decision-making,” as well as the BRAIN framework that she has used and recommends to folks

10:01 - If you aren’t getting clear answers, don’t hesitate to ask for more information

13:29 - On planning ahead to bring someone to your appointment who can be an advocate for you - or just a buddy!

14:30 - What to do if you aren’t feeling supported like you need

16:08 - Episode wrap up

Episode 366: Applications Are Open For Coach Collective 2025!

Anita Lambert & Jessie Mundell — Tue, 12 Nov 2024 08:00:00 GMT

In today’s episode, Jessie talks with a few colleagues who have gone through her Coach Collective Online Program about what the Collective has done for them to build, grow, and/or stabilize their online or hybrid businesses (and lives)!

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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.

Resources and References

Find out more, and apply to Jessie’s Coach Collective by November 15

Show Notes

0:55 - Jessie shares what we are talking about today - and shares that Coach Collective is open for applications right now!

2:30 - Amisha Lindsey, Pre and Postnatal Fitness Coach

4:59 - Ariel Montgomery, Strength and Conditioning Coach

6:26 - Chelsey Van Genne, Pregnancy and Postpartum Fitness Coach

7:05 - Hannah Etlin-Stein, Massage Therapist, Pre and Postnatal Fitness Specialist, Birth Worker

8:15 - Jen Abbott, Pre and Postnatal Fitness Coach

9:11 – Jessica Lacoursiere, Postnatal Strength Coach

12:20 - Kimberly Smith, Perinatal Fitness and Weight-Inclusive Movement Coach

13:30 - Martine Chiasson, Kineseologist and Pre and Postnatal Fitness Specialist

14:37 - Rhonda Chamberlain, Physiotherapist and Postpartum Fitness Coach

Episode 365: REPLAY - Postpartum Recovery Tips for Daily Movements

Anita Lambert & Jessie Mundell — Tue, 05 Nov 2024 08:00:22 GMT

In today’s replay of the To Birth and Beyond podcast, we are taking it waaaaaaaay back to episode 195, where Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean birth.

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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.

Resources and References

Show Notes

1:02 - What we are talking about today!

1:59 - Recovery Tip #1: Getting in and out of bed

8:38 - Recover Tip #2: Coughing and sneezing

13:38 - Recovery Tip #3: Lifting the car seat

18:00 - Recovery Tip #4: Baby wearing

21:40 - Recovery Tip #5: Chest feeding

23:14 - Recovery Tip #6: Walking

30:20 - Recovery Tip #7: Relaxation posture

Episode 364: How Amisha Grew Her Business And Quit Her Job In Less Than A Year

Anita Lambert & Jessie Mundell — Tue, 29 Oct 2024 07:00:39 GMT

In today’s episode, Jessie welcomes her friend and colleague, Amisha Lindsey, to talk about her inspiring story of the work she’s done - particularly in the last year - to build her fitness coaching business and change her life. Can you believe that, just a year ago, Amisha was working as a teacher full-time while raising a family, nurturing her marriage, AND building her business on the side? In this episode, she shares that, with the help of The Coach Collective, she has reached milestones that she wouldn’t expect to have reached in 4 years (let alone 1), and so much more.

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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.

Resources and References

Show Notes

0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!

3:07 - Jessie introduces today’s special guest: Amisha Lindsey

3:54 - How Amisha and Jessie found one another

5:27 - Amisha shares where she was in her fitness coaching business, and what thoughts went through her head as she found, and considered working with, Jessie

11:58 - Amisha details the specific goals she had for herself to reach by spring 2024 regarding her working life, and how Coach Collective factored into meeting those goals

19:40 - On the clarity and alignment of values between practitioner and client

22:28 - Amisha recalls what she has done in her business over the last year, and how she’s been growing it

24:21 - Amisha shares how the work and experience inside of The Coach Collective have felt like to her

28:40 - Amisha shares her message for folks who are thinking of joining the 2025 cohort, but might be on the fence or nervous

30:32 - Episode wrap up

Episode 363.mp3 Episode 363: Busting Common Myths About Postpartum Fitness

Anita Lambert & Jessie Mundell — Tue, 22 Oct 2024 07:00:45 GMT

In today’s episode, Anita and Jessie are busting some myths, specifically around postpartum fitness, and including around the core and pelvic floor. We find people get overwhelmed with the amount of information that is out there - so we are wading through the BS for you in order to help you move forward on your own postpartum fitness path (and/or, share with your loved ones who might be)!

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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.

Resources and References

GET ON THE WAITLIST - Jessie’s 6-month business mentorship program: The Coach Collective

Show Notes

0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!

3:05 - Anita and Jessie introduce today’s podcast topic

4:13 - Myth #1: You have to spend an hour exercising, or it’s not worth it

7:37 - Myth #2: You have to wait 6 weeks to do any form of exercise

10:37 - Myth #3: The greenlight from your care provider means you are ready to return to high impact exercises (like running, jumping, etc)

12:54 - Myth #4: While experiencing pain or pelvic floor heaviness, stop all exercise - it will always make it worse

15:23 - Myth #5: Kegels are the only pelvic floor exercise

17:34 - Myth #6: If you have diastasis recti, you shouldn’t exercise (especially postpartum)

19:58 - Episode close

Episode 362: What is a C-Section Shelf?

Anita Lambert & Jessie Mundell — Tue, 15 Oct 2024 07:00:39 GMT

In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours!

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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.

Resources and References

Jessie’s mini core and pelvic floor coaching course: How to Coach the Pregnant and Postpartum Core and Pelvic Floor

Show Notes

0:55 - 48-hour deal on Jessie’s mini core and pelvic floor coaching course!

2:22 - Jessie introduces today’s topic, and Anita defines a c-section shelf

3:35 - Jessie describes her experience with the c-section shelf

4:20 - Is something wrong with your core and pelvic floor if you have a c-section shelf?

6:17 - Is the shelf more pronounced if someone has had multiple c-sections?

7:54 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf?

9:39 - Episode wrap up

Episode 361: How Lauren Smiley Coaches Pre & Postnatal Fitness AND Homeschools Her 3 Kids

Anita Lambert & Jessie Mundell — Tue, 08 Oct 2024 07:00:13 GMT

In today’s episode, Jessie invites special guest, friend, and colleague Lauren Smiley to the show!

We chat about her experience with fitness coaching for clients in pregnancy, postpartum, and pelvic health clients, and the unique and impactful way she goes about her coaching in a body neutral, fat-positive, and anti-diet culture way (while living a full life that includes homeschooling 3 children!).

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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.

Resources and References

www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!
Lauren Smiley (Pre/postnatal personal trainer) (@thestrongmamatribe)
www.laurensmileyfitness.com

Show Notes

0:55 - Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!

2:15 - Jessie introduces today’s special guest: Lauren Smiley!

2:56 - Lauren shares what she does professionally, and how her work fits in with her life

8:20 - Lauren details how she started integrating pregnancy and postpartum education and modalities into her coaching practice

14:09 - On the importance of simplifying education for resourcing and impact (which is what Jessie does inside PFSA)

15:26 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

18:07 - Lauren shares how she builds her business while homeschooling 3 kids

21:37 - Lauren details what coaching does for her on a personal level, and why it’s important for her to continue to work on her business, even with so much going on in her world

25:28 - Lauren shares how she’s brought her own values into her coaching

29:35 - If you are on the fence about joining PFSA, Lauren has something to say to you!

30:50 - Where we can find Lauren online, and episode wrap up!

Episode 360: BONUS - Complete Intro to Core & Pelvic Floor Coaching for Pregnancy & Postpartum

Anita Lambert & Jessie Mundell — Mon, 07 Oct 2024 07:00:12 GMT

Today’s bonus episode is the audio of Jessie’s recent Beyond the Kegel - core and pelvic floor coaching workshop! In this workshop, Jessie is speaking to fitness and health professionals, but the information can be used by those who are thinking of making a career change, considering pregnancy, and/or are passionate about supporting someone through pregnancy or postpartum. Stick around as Jessie shares additional information about her Prenatal and Postnatal Fitness Specialist Academy (PFSA), and how it can enrich your life and business!

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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.

Resources and References

www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!

Show Notes

0:55 - Jessie’s Prenatal and Postnatal Fitness Specialist Academy (PFSA) is open for enrolment!

3:01 - Jessie introduces today’s Beyond the Kegel workshop, and how we will be tackling today’s subject!

7:24 - Jessie introduces herself to those who may be new to the podcast and community

10:52 - Jessie gives a little core and pelvic floor 101 (the Core 4)

15:17 - Core and pelvic floor training for pregnancy

18:33 - Diastasis recti - what it is, and it’s time to calm fears around it

20:49 - Core and pelvic floor training for postpartum

28:58 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

31:38 - On the significance of customization in pregnancy and postpartum training

34:29 - Your opportunity for significant impact is so great in working with pregnant and postpartum populations

35:30 - Jessie shares a bit more about her PFSA certification - and who it’s for!

39:10 - Jessie breaks down what you will see inside of the comprehensive PFSA education course (and how everything you are wondering is likely in this course)

46:04 - Jessie shares about the expert guest lecturers from multiple fields you will hear from in PFSA for a well-rounded education

51:41 - Jessie goes over the SALE on PFSA, payment plans, and bonuses

56:05 - Episode wrap up

Episode 359: REPLAY - The Importance of Including a Doula in Your Birthing/Postpartum Team, with Samantha Garcia Gagnon

Anita Lambert & Jessie Mundell — Tue, 01 Oct 2024 07:00:04 GMT

In today’s replay of episode 314, Anita welcomes special guest, Samantha Garcia Gagnon, who will be chatting all about the role of a birth doula and postpartum doula. Since having her own kids, Anita uses and shares doula information in combination with physiotherapy expertise in her physical practice and Bump to Birth Method, while encouraging folks to have the support of a doula as part of their birth prep (and recovery) team.

Samantha Garcia Gagnon is a birth worker, specialized as a home birth doula and childbirth educator. “I am here to help un-complicate it all for you. With my experience both as a parent myself and as a doula in our community, I bring to your pregnancy and birth the knowledge and understanding to help you experience a deeply connected physiologic birth at home. This journey isn't just about birthing a baby, but also about birthing new parents.”

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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.

Resources and References

www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
Bump to Birth Method - self-study
Bellies Community Space
Bellies inc. (Use code ANITA to receive 10% off )
Bellies Inc Instagram
Samantha’s doula and birth educator website: https://www.samanthagagnon.com/

Show Notes

0:55 - Bump to Birth Method, self-study, is open for enrolment!

2:48 - Anita introduces today’s podcast replay

3:56 - Anita welcomes special guest: Samantha Garcia Gagnon!

6:24 - What is the role of a birth doula (and the difference between a midwife and doula)?

10:04 - On the doula’s role to bring a partner into the birthing process, not replace the partner in the process.

13:04 - Birth as a hands-on or hands-off process with a doula

15:14 - Benefits of hiring a doula

19:16 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

21:56 - Informed decision-making, advocating for practices, and evidence-based care: how a doula can help

30:19 - Some tips around the informed choice discussion

32:36 - How to choose a doula

38:33 - The role of a postpartum doula, and why to have one!

42:25 - On postpartum healing from a community-centered doula - and why Samantha operates her business in that way

47:42 - How to build the foundation to feel well getting back to movement, postpartum

50:00 - Episode wrap up (and how to find Samantha online)!

Episode 358: Anti-Diet Culture Eating For People With Small & Bigger Bodies In Pregnancy, with Megan Wallace Registered Dietician

Anita Lambert & Jessie Mundell — Tue, 24 Sep 2024 07:00:23 GMT

In today’s episode, Jessie sits down with Registered Dietician Megan Wallace to talk anti-diet culture nutrition and eating in pregnancy. Eating for pregnancy can be difficult enough with all of the changes to our bodies and lives that come with pregnancy - add on top of it the pervasive layers of body image issues, poor relationship to eating, disordered eating behaviors, and more. How can we eat in pregnancy to take care of ourselves and the fetus we are growing? How can we not get caught up in so many nutritional rules or go down a dangerous path back to disordered eating habits during pregnancy? Listen in - because today’s episode has all of that AND more (including tips for advocating for yourself in any sized body)!

This is a portion of a larger interview that can be found inside Jessie’s Prenatal Fitness Specialist Academy program.

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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.

Resources and References

Sign up for Jessie’s LIVE Beyond the Kegel webinar
www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
Megan Wallace, of Sprout Nutrition: https://www.sproutnutrition.ca/
Find Megan on Instagram!

Show Notes

0:57 - Sign up for Jessie’s upcoming LIVE Beyond the Kegel webinar!

2:53 - Jessie introduces today’s special guest and topic

5:42 - Megan gives us a high-level overview on what folks need to feed themselves well in pregnancy, and why nutrition demands change while pregnant

10:29 - The pressures on pregnant folks to “do nutrition” in specific ways, and follow weight gain guidelines in pregnancy - and how it leads to overwhelm for many (it’s not just you!)

13:05 - Megan talks necessary nutrients for pregnancy!

17:32 - Folic acid vs Folate supplementation (and being aware of baseless claims on the internet)

19:34 - What are Megan’s hard NOs for pregnancy nutrition? (and the nuance of it all)

25:13 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

27:56 - On diet culture and anti-fatness in pregnancy

29:34 - Megan shares how diet culture and anti-fatness comes up in her practice with pregnant folks

35:31 - Megan shares how she works with people in larger/fat bodies whose providers are putting pressure on them to not gain “so much” (pssst - it’s no different from how she works with everyone else - give it a listen for advice on advocating for your needs as well!)

40:05 - On empowering folks to advocate for their needs, honest conversations with clients, and episode wrap up

Episode 357: REPLAY - Prenatal and Postpartum Nutrition 101 with Kristin Brown, Registered Dietician

Anita Lambert & Jessie Mundell — Tue, 17 Sep 2024 07:00:46 GMT

In today’s replay of episode 243, Anita talks with Kristin Brown about everything from prenatal vitamins, to protein, vitamin D, and meal trains - all in support of YOU in pregnancy and postpartum!

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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.

Resources and References

Anita’s Bump to Birth Method - self study course
www.thisisneeded.com - for 20% off your first order, use code: BIRTHANDBEYOND

Show Notes

0:57 - Anita’s Bump to Birth Method - self study

2:53 - Introduction to our special guest: Kristin Brown!

3:52 - What does it look like working with a dietician in pregnancy?

5:55 - What should someone look for in a prenatal vitamin, and when should they start taking them?

11:30 - Why would a prenatal vitamin contribute to nausea?

14:10 - Any recommendations re: iron?

16:18 - What are some myths around food in pregnancy?

20:03 - How can people get some of these nutrients in other ways - if they don’t eat eggs or fish?

25:10 - Tips so everything doesn’t go out the window in postpartum

27:37 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

30:17 - Nutrients we haven’t covered that are important in pregnancy and postpartum

32:58 - Vitamin D guidelines for birthing parents and babies

35:47 - Why focus on magnesium?

39:24 - What on the nutritional side could help people manage nausea?

43:40 - What does Kristin suggest re: protein powders?

47:32 - What are some of Kristin’s favorite tips and recipes to think ahead, for those who are pregnant?

52:32 - Kristin shares from her birth experience to help others birthing twins

56:35 - How can people work with Kristin?

Episode 356: How To Take Care of Your C-Section Scar Through the First 6 Weeks

Anita Lambert & Jessie Mundell — Tue, 10 Sep 2024 07:00:48 GMT

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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.

Resources and References

Creatine Supplement from Legion - use code: JESSIEMLEGION

Show Notes

0:55 - Jessie promotes her favorite creatine supplement: Legion!

3:36 - Anita explains what we are covering on the podcast today!

4:39 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital

5:33 - Anita shares the story of a recent client experience with possible infection

7:35 - Jessie recalls her cesarean scar infection story - and how partners can help

13:01 - Jessie shares what she used to keep her scar/infection clean and dry

14:28 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization

15:57 - Jessie shares what the most shocking thing was for her after the first c-section

16:45 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for

17:17 - Additional scar recovery tactics and tools starting at 6-weeks postpartum

20:21 - Jessie and Anita share what techniques they use for scar massage

24:13 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal

25:28 - Episode wrap up

Episode 355: 5 Things To Do Right Now To Reduce Your Prolapse Symptoms

Anita Lambert & Jessie Mundell — Tue, 03 Sep 2024 07:00:26 GMT

In today’s episode, Jessie and Anita are answering a very specific question from a client of Jessie’s that came in recently, regarding how to reduce prolapse symptoms when you don’t have much downtime. Anita and Jessie will share their top 5 suggestions that can be implemented immediately, can take you 5 minutes or less, and will hopefully have a big impact on the reduction of those prolapse symptoms.

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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.

Resources and References

Creatine Supplement from Legion - use code: JESSIEMLEGION

Show Notes

0:55 - Jessie promotes her favorite creatine supplement: Legion!

3:36 - Jessie explains what we are covering on the podcast today!

4:51 - Tip #1: Give yourself a pep talk (listen - we elaborate )

7:54 - Tip #2: Take a few s l o w , deep breaths

11:55 - Tip #3: Physically shake your body out

13:00 - Tip #4: Do a couple of mobility or strength-focused exercises (with examples)

13:40 - Tip #5: If you can get your hips elevated for a few minutes, do it! (with examples)

15:22 - Episode review and wrap up!

Episode 354: How to Rediscover Your Personal Style When Your Body Has Changed, with Elsa Isaac

Anita Lambert & Jessie Mundell — Tue, 27 Aug 2024 07:00:05 GMT

In today’s episode, Jessie talks with Elsa Isaac, personal wardrobe stylist for ambitious women, all about styling our changing bodies! We discuss everything from Elsa’s journey into wardrobe styling, her methodology to take the guesswork out of styling, and how to style for an ever-changing body (immediate postpartum and beyond). Elsa even shares what has changed in her personal style as a postpartum person in her 40s! So, strap in for today’s episode - you are in for a treat!

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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.

Resources and References

To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/
Elsa’s FREE Body Shape Calculator
Get Styled Podcast with Elsa Isaac
https://elsaisaac.com/
https://www.instagram.com/elsaisaac/

Show Notes

0:55 - To Pregnancy and Beyond is open for enrolment!

2:52 - Jessie introduces today’s special guest, Elsa Isaac!

4:17 - Elsa tells the story of her accidental journey into becoming a stylist

8:30 - Elsa shares what made her shift from celebrity styling, to styling for ambitious women

13:05 - For the postpartum people who are listening right now, thinking “the clothes don’t feel good on my body” - where do they even start? (Elsa details the methodology she uses to take the wild guesswork out of styling)

18:58 - Jessie and Elsa discuss the surprising dramatic shifts and changes that happen postpartum, and how moving forward with curiosity and fun can help in these self-discovery situations

21:16 - How do we handle body and style as our bodies continually change throughout our lives?

26:01 - On the all-or-nothing approach of: I will update my wardrobe when I lose weight…

28:32 - What has changed in Elsa’s own personal style as a postpartum person in her 40s? (and Elsa shares about approaching style as play)

34:03 - How can people work with Elsa, and where can they find her online?

35:15 - Episode wrap up

Episode 353: How Jenna Rebuilt Her Foundation of Strength & Fitness After Giving Birth

Anita Lambert & Jessie Mundell — Tue, 20 Aug 2024 07:00:08 GMT

In today’s episode, Jessie talks with Jenna - dance teacher, personal trainer, and previous participant of To Pregnancy and Beyond - about her experience rebuilding her strength, postpartum.

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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.

Resources and References

To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/

Show Notes

0:55 - To Pregnancy and Beyond is open for enrolment!

2:56 - Jessie introduces us to what we are talking about - and with whom - today!

3:39 - Jenna introduces herself

5:00 - On feeling pushed into the deep end with pregnancy

6:15 - What was the conversation in Jenna’s mind around whether this pregnancy was right for her? And how was the first trimester?

8:54 - What was Jenna’s physical experience like from her 2nd trimester through the end of pregnancy?

10:53 - Why did Jenna choose To Pregnancy and Beyond?

12:45 - What was Jenna’s experience like exercising throughout the whole pregnancy?

18:02 - On being wary of mom groups - and where we’ve found community

24:37 - Gratitude for one another, for TPAB, and wrap up!

Episode 352: REPLAY - Informed Decision-Making During Birth with Mandy Irby

Anita Lambert & Jessie Mundell — Tue, 13 Aug 2024 07:00:15 GMT

In today’s replay of Episode 281, Anita invites special guest Mandy Irby on to talk all about informed consent when it comes to birth.

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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.

Resources and References

Show Notes

0:55 - Bump to Birth Method - self study

2:47 - Anita introduces this special replay of the podcast!

4:09 - Anita introduces special guest, Mandy Irby

5:38 - What IS informed decision-making?

7:19 - When it comes to informed consent, does birth, itself, make that any different than if you are in any other event? Discussing how to give informed consent in different medical procedures

15:37 - Benefits, risks, alternatives: Are those typically given to patients? What is Mandy’s experience? Strategizing consent in different scenarios

31:02 - When Mandy was going through her education to be an L&D nurse, was she taught about the pelvic floor and informed consent? And the shift towards trauma-informed care

35:20 - How does Mandy educate nurses on providing information to the patient ahead of time so they are able to make that informed decision?

44:00 - Can someone stay at a birth center without having a cervical exam?

50:50 - As an L&D nurse, what would be some other examples or interventions where Mandy finds that happens?

57:14 - What would be one thing Mandy would share with someone who is expecting?

58:30 - How can listeners find Mandy?

Episode 351: How Not To Freak Out When You Look At Your Vulva After Birth

Anita Lambert & Jessie Mundell — Tue, 06 Aug 2024 05:00:03 GMT

In today’s episode, Jessie and Anita talk about what to expect post-vaginal birth when it comes to your vulva. As people with vulvas, we have been conditioned to understand what a “good” vulva or vagina looks like, and things may seem a different - visually and in how it feels - post-vaginal birth. Today’s topic is brought to you by a recent conversation Jessie had with a friend and fellow fitness professional, and is a topic that comes up in Anita’s work daily.

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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.

Resources and References

Anita’s Bump to Birth course - now available as a self-study program!

Show Notes

0:55 - Anita’s Bump to Birth course promo

2:49 - Jessie and Anita introduce the topic, and how (and how often) the conversation comes up in their personal and professional lives

5:23 - Anita discusses what to do if you are concerned about something regarding your vulva

7:51 - Anita shares what could feel - or be physically - different in their vulvas after birth

15:04 - Will my vulva look different 6 weeks vs 1 year postpartum? And Anita talks about estrogen cream as a tool

18:40 - What does Anita say to people who have looked at their vulva postpartum and are freaked out?

21:07 - Episode wrap up!

Episode 350: How to Structure a Partner Birth Prep Session in Clinical Practice

Anita Lambert & Jessie Mundell — Tue, 30 Jul 2024 07:00:37 GMT

In today’s episode, Anita welcomes special guest and close friend (and fellow Pelvic Health Physiotherapist), Robyn Synnott, back to the show! And, today, we are going to be talking all about partner labour prep sessions. We reveal what they are about, why they are important, what we find missing from most labour prep classes, and feedback we get from clients! We hope this helps practitioners lead - and clients find - the best labour prep!

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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.

Resources and References

Show Notes

0:55 - Anita’s Bump to Birth course promo

2:49 - Anita welcomes back special guest Robyn Synnott, and shares what we are talking about today

4:08 - Robyn shares why a partner prep session can be helpful for client and their birthing partner

8:10 - Robyn explains the importance of the birthing person feeling safe in their birthing environment

12:19 - Anita and Robyn discuss some things they notice missing from traditional birthing classes that they cover in their partner workshop

18:04 - Robyn and Anita share feedback they’ve received from folks who have attended partner labour prep sessions

20:10 - Anita closes the discussion and she and Robyn discuss what people will learn in their upcoming workshop (with some tips and tricks for birth prep along the way)

26:25 - Episode wrap up

Episode 349: How Mentorship Can Speed Business Growth as a Coach or Clinician

Anita Lambert & Jessie Mundell — Tue, 23 Jul 2024 07:00:47 GMT

In today’s episode, Anita and Jessie sit down to talk with the professionals who tune into the podcast. We are discussing why you may want to pursue a mentor as a health or fitness professional, and share our own experiences being mentored: what we received, support-wise, vs. what we wished we had received in those experiences.

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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.

Resources and References

Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!

Show Notes

0:55 - Jessie’s Core Connection Workshop is NOW AVAILABLE on-demand!

2:38 - What we are talking about today!

3:46 - Reason #1 to consider a mentor: If you want to grow your clientele/caseload, or open your own business/practice

6:31 - Reason #2 to consider a mentor: If you want to move into more of a specific niche or focus within your business

9:45 - Reason #3 to consider a mentor: If you want to add other options/offers within your practice/business

14:40 - Reason #4 to consider a mentor: If you want to dig into scenarios in practice, instead of just in theory

17:58 - Episode wrap up - Anita and Jessie let you know how you can be mentored by each of them, as well as a bonus reason to consider a mentor!

Episode 348: Jessie Reflects on 4 Years of Alcohol Sobriety

Anita Lambert & Jessie Mundell — Tue, 16 Jul 2024 07:00:53 GMT

In today’s episode, Jessie reflects on her 4-year journey (so far) into alcohol sobriety - what led her to the decision, mindset shifts, and her plans for the future. If this is something you have been thinking about, or have more questions around - this episode is for you!

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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.

Resources and References

Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!

Show Notes

0:55 - Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!

2:34 - What Jessie is going to be talking about today!

3:35 - Jessie describes the time in her life 4 years ago, and what sparked her decision to become sober from alcohol

7:54 - Jessie shares the number one question she asked herself that set her on this path

10:13 - How Jessie approached her sobriety in the beginning (and how her body reacted)

11:41 - If you are considering taking a break from alcohol, or alcohol sobriety, it will be work

13:18 - There ARE times that Jessie has wanted to drink in the last 4 years - and how she works through it

14:35 - How Jessie feels now, sober realizations, and how she plans to move forward with or without alcohol sobriety!

16:59 - A question for YOU, and episode wrap up!

Episode 347: Advocating for Home Birth Education with ‘Born at Home’ Documentary Filmmakers

Anita Lambert & Jessie Mundell — Tue, 09 Jul 2024 07:01:21 GMT

In today’s episode, Anita sits down with Amanda Banks and Eleanor Currie, both multi-hyphenates, and the documentary filmmakers behind “Born at Home”. We will be chatting all about home birth, including misconceptions and why our special guests have taken on home birth advocacy and education in their first film. If you are thinking about having a home birth, supporting someone in their homebirth, or you are curious to learn more, this episode is for you!

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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.

Resources and References

Show Notes

0:55 - Anita’s Bump to Birth Method, on-demand, available NOW!

2:48 - Anita introduces our special guests!

3:52 - Eleanor and Amanda share what led them to decide that now was the time to make this documentary

6:17 - Amanda and Eleanor discuss accessibility of home birthing around the world, with a focus on their home of Australia and its current barriers

10:41 - Amanda explains the general set up of transfer of care from home birth to hospital when necessary in Australia

12:48 - Eleanor discuss misconceptions around home birth that they ran into in the filmmaking process

18:29 - The filmmakers summarize what you can see and learn in their documentary

22:43 - The filmmakers recall premiering their film in front of an audience for the first time (after crafting the film completely independently, just the two of them)

27:48 - The filmmakers share where we can find, watch, and share the documentary

29:11 - The filmmakers recount their film tour and audience reactions

31:26 - Eleanor and Amanda share advice for those who are thinking of, or planning, a home birth

33:56 - Amanda and Eleanor share what they are working on now!

Episode 346: Finding Body Neutrality in Exercise with Carrie Moxley

Anita Lambert & Jessie Mundell — Tue, 02 Jul 2024 07:00:56 GMT

In today’s episode, Jessie sits down with friend and colleague, Carrie Moxley, to talk all things fitness and body image with the added layer of Carrie being a fitness and strength coach, like Jessie! Carrie discusses her journey through body awareness, disordered eating and exercise, to neutrality, and how body things can get complicated, even for fitness professionals!

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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.

Resources and References

Show Notes

0:55 - Jessie’s Annual Birthday Sale is on NOW!

2:18 - Jessie introduces our special guest and topic for the day!

3:15 - Carrie explains how her profession evolved as she grew an in-person gym space and community

7:49 - Carrie takes us through her journey from becoming aware of her body, through disordered eating and exercise compulsion, to finding strength training to help heal her body image

15:58 - What made Carrie change her mantra AWAY from “every woman needs to lift to feel better”

18:10 - What Carrie did when her oldest son approached her with an interest in strength-training - and how it ultimately got her back in the gym, herself

21:00 - How Carrie returned to strength training with the truly neutral and nonjudgmental coaching style she needs in this season

24:07 - Why Carrie would choose neutrality ANY day of the week - and processing her previous body shame that she thought, at the time, was care

28:31 - Carrie relives her recent first-time experience wearing a sports bra as a shirt in the gym without attaching any meaning or judgment to it - at the age of 44

30:06 - The loneliness of disordered eating, and how community can help heal

33:53 - On finding just the tiniest bit of self-compassion, and allowing space for yourself to make mistakes

34:59 - What we hope for people who are listening today

37:28 - Episode wrap up

Episode 345: REPLAY - From Bump to Birth Method to Recovery - Rachel’s Birth Story

Anita Lambert & Jessie Mundell — Tue, 25 Jun 2024 07:00:00 GMT

In today’s replay of episode 345, Anita talks with Rachel, who went through the Bump to Birth program when preparing for her first birth. We’ll discuss Rachel’s pregnancy journey, birth experience, and where she is today!

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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.

Resources and References

Bump to Birth Method (self-study) is open for enrolment!

Show Notes

0:55 - Bump to Birth Method Self-Study is open for enrolment!

2:48 - An introduction to today’s replay - and why we chose it, and who it’s for!

4:20 - Anita introduces her special guest, Rachel Spillman!

6:00 - Rachel shares more about herself and her family

7:42 - How did Rachel feel physically, mentally and emotionally in her pregnancy?

13:56 - What were the steps Rachel took to prepare for giving birth?

17:40 - Mobility as a complement to strength in birth prep

19:55 - What types of birth stories and recommendations/suggestions was Rachel subject to?

24:05 - Changing your experience through decreasing fear, naming things what they are, and hiring a team

25:32 - How all the pieces fit together into Rachel’s birth experience - and zoning in vs zoning out

34:07 - How was pushing for Rachel?

39:28 - Nobody knows what your body wants except you - and movement in birth

41:08 - How was after birth recovery, initially? (including conversation around tongue tie)

56:03 - Wrap up - with some advice for expecting (and soon-to-be) expecting parents out there!

Episode 344: How to Have a More Comfortable PAP Exam

Anita Lambert & Jessie Mundell — Tue, 18 Jun 2024 07:00:48 GMT

In today’s episode, Jessie and Anita are covering something they’ve not covered on the podcast: PAP EXAMS! We will cover tips for patients and care providers regarding this not oft talked about subject to minimize pain, negative experiences and trauma from PAP exams. We are aiming for consent, understanding, and less discomfort around the procedure, so the patient feels more in control over what is happening to their body.

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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.

Resources and References

Custom Coaching with Jessie - ONE SPOT ONLY!

Show Notes

0:54 - Custom Coaching with Jessie (one spot only!)

2:38 - What we are talking about today!

3:56 - Jess shares a bizarre and uncomfortable PAP experience she had at age 18

6:40 - Anita shares that there are ways to eliminate that and other discomforts from the patient and care provider sides

8:58 - Step #1 to make PAP Exams more comfortable: Explain the technique and what is involved in a PAP exam, keep communication clear during exam, and leave room for questions (clients/patients: request your care providers do this for you!)

15:07 - Step #2: Words matter, so please choose them wisely with clients (and what to do if an off-hand comment slips)

16:20 - Step #3: An explanation of the flower bloom breath, and how you can provide suggestions of breathing relief for patients

17:16 - On respecting the responsibility you have as a practitioner working with populations in this way when you hold power

Episode 343: Can You Prevent Diastasis Recti During Pregnancy?

Anita Lambert & Jessie Mundell — Tue, 11 Jun 2024 07:00:43 GMT

In today’s episode, Anita and Jessie answer the VERY popular client question: can you prevent diastasis recti during pregnancy? They discuss why someone might want to prevent diastasis, what additional issues diastasis might set off, and just how important the way we talk about peoples’ bodies is.

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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.

Resources and References

Custom Coaching with Jessie (1 Spot Only)

Show Notes

0:55 - Jessie has ONE space available for a custom fitness coaching client!

2:40 - What we are talking about today!

3:32 - Why might someone want to prevent diastasis recti in pregnancy? What might be coming up for you!

6:00 - If someone has heard that diastasis recti can set off a cascade of other physical issues for the core and pelvic floor - where does Anita start with the myth busting?

9:40 - How we talk to people about their bodies informs so much about how they feel in their bodies

10:57 - CAN we prevent diastasis recti in pregnancy, though?

14:12 - Episode conclusion!

Episode 342: Why Speaking Up Matters with Naush Ansari

Anita Lambert & Jessie Mundell — Tue, 04 Jun 2024 07:00:40 GMT

In today’s episode, Jessie talks with Naush Ansari - fitness and nutrition coach, pregnancy and postpartum fitness specialist, engineer, wife, and mother of 3 - about how we, as humans, run our businesses while the world is a very difficult place to exist in. When there are events happening in the world that are so horrific: what are we to do? How do we exist as fitness and health professionals, business owners and CEOs amidst it all? Naush talks with us about everything from communication and social media activism, to incorporating personal values into your business and marketing.

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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.

Resources and References

Show Notes

0:59 - Jessie has a space open for one custom coaching client!

2:33 - An introduction to today’s special guest, and what we will be discussing!

6:47 - On understanding that people have different lived experiences, how Naush has adjusted her practice and communication with her clients during this time, and what she is learning in the process

15:08 - To all fitness and health professionals: we need to learn how to run our businesses from an intersectional perspective and speak up

19:15 - Why Naush left her previous mentorship/coaching program, and joined Jessie in Coach Collective

25:08 - On celebrity and social media activism (or lack thereof)

27:36 - Did Naush always feel she was trying to integrate personal values into her business? Or has that strengthened more recently?

34:15 - How and why Naush is showing up and presenting herself authentically in her business

36:39 - How it feels when you are so clear in who you and your work are for, and who you are not for

40:36 - What kind of advice does Naush have for anyone who is really struggling to incorporate personal values into their business and marketing?

44:14 - Where you can find more of Naush on the internet!

44:32 - Episode wrap up

Episode 341: Postpartum Sexual Health with Rachel Ollivier

Anita Lambert & Jessie Mundell — Tue, 28 May 2024 07:00:00 GMT

In today’s episode, Anita talks with Rachel Ollivier, PhD NP(F) all about sexual health after birth. We cover why Rachel chose this area of research and what is being found, as well as tips to navigate pain, intimacy, and body image postpartum.

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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.

Resources and References

Show Notes

0:59 - Introduction to today’s special guest

2:48 - What encouraged Rachel to dive into this area of research?

4:39 - What came up in Rachel’s research around the blanket 6-weeks postpartum as a milestone to have intercourse?

9:17 - What did Rachel encounter in her research regarding pain postpartum?

14:07 - What has Rachel found regarding how stress internalizes in the body and can affect the postpartum experience?

17:06 - Rachel shares some practical tips around navigating sex and intimacy postpartum

23:30 - Rachel discusses some of the differences she found in her research between first time birthing people and someone who has given birth multiple times

28:00 - What did Rachel come across in her research regarding postpartum body image?

32:48 - Anita and Rachel discuss the unnecessary pressures around returning to pleasure

35:23 - What is some advice Rachel would give a pregnant person around postpartum sexual health?

37:40 - What kind of research is Rachel up to now?

39:00 - Where you can find Rachel online!

Episode 340: REPLAY - Leaking With Running - Is It My Pelvic Floor?

Anita Lambert & Jessie Mundell — Tue, 21 May 2024 07:00:37 GMT

In today’s replay of episode 287, Jessie and Anita talk about running and pelvic floor symptoms! We’ve spoken about this in past episodes, but want to revisit and really zoom in on: is your pelvic floor the main reason for leaking when you are running?

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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.

Resources and References

Jessie’s ‘Ready, Get Set!’ Postpartum Running Program

Show Notes

0:55 - Jessie’s ‘Ready, Get Set!’ Postpartum Running Program

2:55 - What we are talking about today!

6:45 - What we are looking at when checking someone’s pelvic floor

9:08 - Does Jessie find her clients are having issues with breath holding and clenching?

11:10 - On clenching or tightening your core for an entire run

13:29 - Posture cues for running

17:39 - Addressing torso rotation - and feeling sensations in your body

21:29 - Balance

23:48 - Lower body mechanics: landing and alignment

27:12 - Wrap up!

Episode 339: C-Section Scar Mobilization with Amanda Fisher

Anita Lambert & Jessie Mundell — Tue, 14 May 2024 07:00:16 GMT

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!

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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.

Resources and References

Show Notes

0:55 - Grab the replay of Jessie’s Core Connection Workshop!

2:14 - An introduction to today’s special guest!

5:58 - How Amanda’s approach to training C-Section moms and parents has changed over the last few years

10:14 - What IS C-Section scar mobilization?

14:00 - On rewiring the brain post C-Section

15:24 - Is there research on C-Section scar mobilization? Or are we using research from other parts of the body?

17:28 - Signs or symptoms that someone might experience post C-Section that scar mobilization would be helpful for

21:41 - Is there anyone that Amanda would NOT recommend scar mobilization to?

24:20 - Amanda talks through some of her workflow and techniques she uses when working with clients

29:28 - 6 weeks does not automatically heal you from a C-Section (it’s major abdominal surgery!)

32:40 - Healing vertical incision scars

34:00 - When we talk about C-Section scar mobilization, we are also talking about body movement! (for all of our exercise professionals out there)

37:58 - How does Amanda recommend fitness/exercise professionals work with their clients to heal their C-Section scars if they can’t be hands on the body?

42:18 - Episode wrap up!

Episode 338: Do You Need a Strong Pelvic Floor to Push Baby Out During Birth?

Anita Lambert & Jessie Mundell — Tue, 07 May 2024 07:00:41 GMT

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!

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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.

Resources and References

Show Notes

1:02 - What we will be talking about today - and why it’s a myth!

1:43 - Where is the pelvic floor, and what do we need it to do?

4:15 - What your pelvic floor needs to do during birth

7:21 - One step to prepare your pelvic floor for birth: learn how to relax the pelvic floor muscles (PLUS: a walk through of the flower bloom breath with Anita!)

11:06 - What your pelvic health physio can feel when you practice the flower bloom breath

12:14 - If you are curious to learn more about the flower bloom breath, visually, join Anita’s FREE Prenatal Pelvic Floor Masterclass!

13:05 - We want our pelvic floor to be, not just strong, but flexible!

14:01 - Anita walks us through the core (canister) breath

17:02 - Bringing the core (canister) breath into movement (and postpartum)

19:19 - What you will learn inside of Anita’s Free Prenatal Pelvic Floor Masterclass

22:20 - Episode wrap up!

Episode 337: Postpartum Recovery Core Support Garments

Anita Lambert & Jessie Mundell — Tue, 30 Apr 2024 07:00:14 GMT

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!

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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.

Resources and References

Baobeibody (bloomers can be used postpartum & pregnancy, postpartum leggings, postpartum shorts) - code HOLISTICHEALTHPHYSIO for 15% off your first purchase
Bellies Inc Postpartum AB wrap - code ANITA10 for 10% off
TBAB Episode 03: Diastasis Recti - The Myths and The Facts
TBAB Ep 12: Q&A Round 1
TBAB Episode 27: Misconceptions About Postnatal Fitness Coaching
TBAB Episode 131: Pelvic Health Tips from Top Pelvic Health Physiotherapists
TBAB Episode 145: 10 Pillars for Training and Treating Postpartum People
TBAB Episode 168: 10 Guidelines for Post-Pregnancy Running
TBAB Episode 204: Diastasis Rectus Abdominis with Munira Hudani
TBAB Episode 305: Diastasis Recti in Pregnancy

Show Notes

1:02 - What today’s podcast is all about!

1:44 - Some common questions Anita hears about postpartum support garments!

2:06 - We love to hear from our listeners!

2:41 - What IS the core canister?

4:00 - Why would I want to use ab support/ab wrap?

6:22 - What are some signs and symptoms of diastasis recti?

8:00 - Will ab support fix my diastasis?

9:33 - Another reason you may want to use a wrap…back pain!

10:06 - What to look for in a postpartum abdominal support

12:56 - Can I wear a support garment following vaginal AND cesarean birth?

15:10 - Anita shares her top suggestions for support garments

Episode 336: Career Change at 45 - How Kelly Built Her Pre and Postnatal Fitness Business

Anita Lambert & Jessie Mundell — Tue, 23 Apr 2024 07:00:00 GMT

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!

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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.

Resources and References

Show Notes

0:55 - ON SALE NOW: The Prenatal and Postnatal Fitness Specialist Academy (PFSA) by Jessie Mundell

3:57 - Jessie introduces today’s special guest: Kelly!

5:17 - How did Kelly’s business come to be?

9:08 - How does Kelly see her work evolving - what is her mission?

13:50 - How did Kelly enter into her training and education around fitness? And what drives her to do the work?

25:56 - People are STILL getting so much trash guidance when it comes to health and fitness!

28:02 - Kelly talks with us about what she envisioned for herself and her business as she started PFSA, and how that developed for her while in the program

34:46 - What DOES it mean to be a leader in fitness?

37:55 - Kelly shares how and where she will be working with people as we wrap up the episode!

Episode 335: 4 Steps to Doing a Proper Kegel

Anita Lambert & Jessie Mundell — Tue, 16 Apr 2024 07:00:06 GMT

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!

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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.

Resources and References

Beyond The Kegel, FREE Pelvic Floor Coaching Workshop (April 17)

Show Notes

0:55 - Jessie’s upcoming FREE Pelvic Floor Coaching Workshop: Beyond the Kegel

1:58 - What we are talking about today - and why!

4:14 - Jessie names the 4 steps for how to do a proper kegel

5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it

10:10 - That is ENOUGH practice for today - and a recap of the 4 steps

10:58 - Episode wrap up

Episode 334: REPLAY - Q&A All About Incontinence

Anita Lambert & Jessie Mundell — Tue, 09 Apr 2024 07:00:38 GMT

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!

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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.

Resources and References

Anita's Online Incontinence Workshop

Show Notes

0:55 - Introduction to this week’s replay!

1:42 - If you are frustrated as you avoid jumping activities, then you are invited to Anita's Online Incontinence Workshop

2:57 - Overview: what IS incontinence?

8:10 - How common is incontinence in pregnancy and postpartum?

9:37 - Speaking specifically on postpartum stress urinary incontinence - what’s “normal”?

12:56 - Is the rate or type of incontinence corelated with birth type at all?

14:20 - Listener Question #1: I’ve been suffering from, not incontinence, but really horrible urgency. Any tips?

20:59 - How would medication actually work? What is the physiology of it?

22:09 - Listener Question #2: I’ve been working out since early postpartum. I’m now 2 years postpartum, and I’m JUST recently starting to leak during high impact exercises and heavier lifts. Why?

26:29 - Listener Question #3: Could you share some information on leak-proof underwear?

28:42 - Listener Question #4: I am pregnant and can’t cough or sneeze without leaking - does this go away with birth? Should I be setting myself up for a lifetime of “pee pee pants”?

30:54 - Episode wrap up!

Episode 333: Rehab Exercises For The First 6 Weeks Postpartum

Anita Lambert & Jessie Mundell — Tue, 02 Apr 2024 07:01:00 GMT

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!

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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.

Resources and References

Jessie’s PFSA Waitlist

Show Notes

0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!

2:00 - What we are talking about today - and why it’s so important!

5:15 - Talking about what you WANT to get back to postpartum

6:30 - Week-by-week: how we work with clients postpartum

6:43 - Week 1

11:35 - Week 2

13:50 - Weeks 3 & 4

16:06 - Weeks 5 & 6

17:40 - Recap and wrap up!

Episode 332: Should You Do Pregnancy Core Work If You’re Having A Scheduled C-Section?

Anita Lambert & Jessie Mundell — Tue, 26 Mar 2024 05:00:59 GMT

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?

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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.

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

Episode 331: How To Exercise After Pelvic Organ Prolapse Diagnosis

Anita Lambert & Jessie Mundell — Tue, 19 Mar 2024 05:00:00 GMT

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.

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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.

Resources and References

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!

Episode 330: The Missing Piece in Your Birth Prep

Anita Lambert & Jessie Mundell — Tue, 12 Mar 2024 05:56:39 GMT

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.

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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.

Resources and References

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!

Episode 329: Crossfit Open Pre- and Postnatal Modifications with Anna Bolte

Anita Lambert & Jessie Mundell — Tue, 05 Mar 2024 08:00:00 GMT

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.

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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.

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

Episode 328: Exercising in Pregnancy with Pelvic Organ Prolapse

Anita Lambert & Jessie Mundell — Tue, 27 Feb 2024 03:09:44 GMT

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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.

Resources and References

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

Episode 327: What to Include in Workout Warmups and Cooldowns

Anita Lambert & Jessie Mundell — Tue, 20 Feb 2024 08:00:00 GMT

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.

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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.

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

Episode 326: To Pregnancy and Beyond is OPEN! (Meet Joelle, Twin Mom)

Anita Lambert & Jessie Mundell — Tue, 13 Feb 2024 08:00:00 GMT

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!

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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.

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?

Episode 325: Why the 6-Week Postpartum Appointment Isn’t Enough

Anita Lambert & Jessie Mundell — Tue, 06 Feb 2024 08:00:23 GMT

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.

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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.

Resources and References

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

Episode 324: How To Stop Leaking During Strength Training

Anita Lambert & Jessie Mundell — Tue, 30 Jan 2024 08:00:00 GMT

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!

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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.

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!

Episode 323: REPLAY - Exercising with Prolapse 101

Anita Lambert & Jessie Mundell — Tue, 23 Jan 2024 06:00:00 GMT

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.

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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.

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

Episode 322: Creating a Cozy and Calm Birthing Environment

Anita Lambert & Jessie Mundell — Tue, 16 Jan 2024 06:48:11 GMT

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.

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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.

Resources and References

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

Episode 321: My 2024 Fitness Priority (and the Story Behind It)

Anita Lambert & Jessie Mundell — Tue, 09 Jan 2024 05:31:23 GMT

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).

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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.

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!

Episode 320: You Don’t Have to Overhaul Your Whole Life in 2024

Anita Lambert & Jessie Mundell — Mon, 01 Jan 2024 08:00:00 GMT

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!

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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.

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

Episode 319: Top 8 Episodes of 2023

Anita Lambert & Jessie Mundell — Tue, 26 Dec 2023 08:00:00 GMT

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!

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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.

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!

Episode 319: Top 8 Episodes of 2023

Anita Lambert & Jessie Mundell — Tue, 26 Dec 2023 08:00:00 GMT

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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.

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!

Episode 318 - Replay: Squatting in Pregnancy and Postpartum

Anita Lambert & Jessie Mundell — Tue, 19 Dec 2023 06:00:00 GMT

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!

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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

Episode 317: The Power of Learning to Relax Your Pelvic Floor in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 12 Dec 2023 08:00:00 GMT

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!

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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.

Resources and References

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

Episode 316: Becoming a Known Pre and Postnatal Coach in Japan, with Yumi Idomoto

Anita Lambert & Jessie Mundell — Tue, 05 Dec 2023 08:00:00 GMT

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!

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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.

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

Episode 315: REPLAY - Exercising with Morning Sickness in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 28 Nov 2023 08:00:00 GMT

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!

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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.

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

Episode 314: The Importance of Including a Doula in Your Birthing/Postpartum Team, with Samantha Garcia Gagnon

Anita Lambert & Jessie Mundell — Tue, 21 Nov 2023 08:00:00 GMT

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.

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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.

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)!

Episode 313: BONUS - How Hannah Transitioned Her Fully In-Person Business to a Hybrid Online Model, with CoCo

Anita Lambert & Jessie Mundell — Mon, 20 Nov 2023 08:00:00 GMT

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!

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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.

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

Episode 312: How Anna Increased Revenue 42% Over Last Year While Working Less

Anita Lambert & Jessie Mundell — Tue, 14 Nov 2023 08:00:00 GMT

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!

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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.

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

Episode 311: Signs & Examples of How to Modify Exercise in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 07 Nov 2023 08:00:00 GMT

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!

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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.

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!

Episode 310: A Day In The Life of Perinatal Business Owners & Moms

Anita Lambert & Jessie Mundell — Tue, 31 Oct 2023 04:14:35 GMT

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!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.

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

Episode 309: REPLAY - What to Stop Doing to Help Your Pelvic Floor Symptoms

Anita Lambert & Jessie Mundell — Tue, 24 Oct 2023 07:00:00 GMT

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!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.

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!

Episode 308: Exactly What To Teach Your Clients About The Core And Pelvic Floor For Improved Results

Anita Lambert & Jessie Mundell — Tue, 17 Oct 2023 07:00:00 GMT

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.

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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.

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

Episode 307: 7 Steps to Mentally and Physically Prepare for Birth - Including Pelvic Floor Prep

Anita Lambert & Jessie Mundell — Tue, 10 Oct 2023 07:00:00 GMT

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.

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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.

Resources and References

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

Episode 306: Are Kegels Bad For You?

Anita Lambert & Jessie Mundell — Tue, 03 Oct 2023 05:00:00 GMT

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.

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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.

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…

Episode 305: Diastasis Recti in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 26 Sep 2023 07:00:00 GMT

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.

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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.

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

Episode 304: Return to Exercise After Tummy Tuck

Anita Lambert & Jessie Mundell — Tue, 19 Sep 2023 07:00:00 GMT

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.

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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.

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

Episode 303 - REPLAY: 3 Misconceptions When Preparing Your Pelvic Floor for Birth

Anita Lambert & Jessie Mundell — Tue, 12 Sep 2023 07:00:00 GMT

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!

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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.

Resources and References

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!

Episode 302: 5 Dangerous Pelvic Floor Myths

Anita Lambert & Jessie Mundell — Tue, 05 Sep 2023 16:35:49 GMT

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!

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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.

Resources and References

Jessie’s Strong in 20 (fitness solution for busy moms and parents)

Show Notes

0:55 - Strong in 20 - Jessie’s fitness solution for busy moms and parents

2:50 - What we are talking about today

3:03 - Myth #1: The ONLY pelvic floor symptom is leaking pee

5:35 - Myth #2: You want to minimize intra-abdominal pressure

8:45 - Myth #3: Kegels alone are the best fix for pelvic floor symptoms

10:58 - Myth #4: If you have pelvic floor symptoms, you should just wait it out, and they will go away on their own

12:52 - Myth #5: If you have pelvic floor symptoms, you shouldn’t be exercising, because that will make them worse

15:12 - Recap of episode

Episode 301 - REPLAY: Preparing for Birth After a Traumatic Birth

Anita Lambert & Jessie Mundell — Tue, 29 Aug 2023 07:00:00 GMT

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.

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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.

Resources and References

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

Episode 300: Mental and Emotional Recovery After Unplanned Cesarean

Anita Lambert & Jessie Mundell — Tue, 22 Aug 2023 03:51:02 GMT

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!).

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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.

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

Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery

Anita Lambert & Jessie Mundell — Tue, 15 Aug 2023 07:00:00 GMT

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.

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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.

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!

Episode 298: How to Feel More Confident in Your Body at the Gym

Anita Lambert & Jessie Mundell — Tue, 08 Aug 2023 07:00:00 GMT

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!

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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.

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!

Episode 297: 4 Exercises for Foot & Ankle Pain in Pregnancy or Postpartum

Anita Lambert & Jessie Mundell — Tue, 01 Aug 2023 07:00:00 GMT

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.

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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.

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

Episode 296: Postpartum Training - The Top 5 Things to Teach Your Clients

Anita Lambert & Jessie Mundell — Tue, 25 Jul 2023 15:02:03 GMT

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!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.

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

Episode 295: BEST OF TBAB - Tips to Help with Vulvar Varicosities in Pregnancy

Anita Lambert & Jessie Mundell — Tue, 18 Jul 2023 07:00:00 GMT

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!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.

Resources and References

Anita's free guide: 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without Doing 100s of Kegels a Day

Chana Ross

Email: chana@vitalphysiotherapy.com
Facebook: Vitalphysiotherapytoronto
Twitter @ChanaHRoss
Instagram @vitalphysiotherapyandwellness

Show Notes

0:55 - Intro to today’s replay episode!

1:23 - What we will be talking about today!

1:53 - Who is Chana Ross?

4:07 - What are vulvar varicosities and why do they happen?

9:36 - What do vulvar varicosities look like? What symptoms am I looking for?

14:28 - Chana shares about her own vulvar varicosity

16:42 - Help your symptoms: Ice

18:03 - Help your symptoms: Be off your feet and more aligned

20:16 - Help your symptoms: Have a ball at home

23:28 - If someone needs to be on their feet all day, what does Chana recommend for helping symptoms?

24:48 - What do Pelvic Health Physiotherapists do to help people?

29:18 - Will vulvar varicosities limit me in my movement and exercise in pregnancy?

30:39 - What would Chana say to someone who has vulvar varicosities or might have them?

31:12 - Where can people find Chana?

Episode 294: Twin Pregnancy To Rediscovering Your Athleticism, with Joelle

Anita Lambert & Jessie Mundell — Tue, 11 Jul 2023 07:00:00 GMT

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show.

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!