Explorez tous les épisodes du podcast To Birth and Beyond
| Titre | Date | Durée | |
|---|---|---|---|
| Episode 466: How To Plan For A Scheduled Cesarean | 03 Nov 2026 | 00:31:55 | |
Episode 466: How To Prepare For A Planned Cesarean In today’s episode, Jessie and Anita talk about planning for a cesarean birth and what recovery can look like. Drawing on Jessie’s experience with both an unplanned and a planned cesarean, and Anita’s work with clients, they cover how to honour the big emotions that can come with a change of plans, the birth preferences you may still have a say in, and how to set up your home for recovery. They also share what to expect with pain, bleeding, and scar healing, plus gentle rehab you can start before six weeks. Whether your cesarean is planned or you just want to feel prepared in case plans change, this episode will help you feel informed, supported, and confident. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes 01:06 – What we’re talking about today 02:25 – Honouring the emotions: disappointment, devastation, and relief 04:36 – How strength and mobility work can support your cesarean recovery 05:18 – Cesarean birth preferences: support people in the OR, music, clear drape, photos, and skin-to-skin 10:12 – Jessie’s planned cesarean: what the day looked like from arrival to the OR 12:36 – Having someone talk you through what’s happening 14:48 – What you’re (and aren’t) told at discharge 17:47 – Setting up your home before baby: physical support, feeding setup, minimizing stairs, and getting in and out of bed 22:13 – Early movement: short walks and not overdoing it 22:50 – Constipation after a cesarean and how to ease it 23:51 – What to watch for: lochia, increased bleeding, pain, and signs you’ve done too much 25:42 – Gentle rehab you can start before six weeks 27:51 – Scar recovery: desensitizing, silicone strips, and scar massage 30:10 – Wrapping up | |||
| Episode 465: Postpartum Exercise On Broken Sleep (Because It Lasts Longer Than 6 Weeks) | 27 Oct 2026 | 00:17:01 | |
Episode 465: Postpartum Exercise on Broken Sleep (Because It Lasts Longer Than 6 Weeks) In today’s episode, Jessie and Anita talk about exercising and recovering on broken sleep, with a focus on our postpartum and motherhood friends. They share how poor sleep can affect your energy, your symptoms, and how hard a workout feels. You don’t need to wait until you’re rested to start moving. They cover finding your minimum effective dose, supporting your recovery beyond the workout, rethinking what consistency looks like, and learning the difference between healthy and harmful discipline. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes 01:06 – What we’re talking about today 03:30 – How poor sleep affects your body, symptoms, pelvic floor, mood, appetite, and even injury risk 05:53 – Why waiting until you feel rested isn’t a useful strategy 06:55 – Finding your minimum effective dose 08:18 – Supporting your recovery beyond the workout: hydration, food, and rest 09:46 – Why exercise helps your pelvic floor, digestion, and mental health 12:37 – Rethinking consistency in postpartum: “piecey” workouts and restarting a million times 13:39 – For coaches and clinicians: preparing clients for what postpartum exercise really looks like 14:50 – Wrapping up | |||
| Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping | 20 Oct 2026 | 00:16:39 | |
Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping Join Jessie and Anita as they record in person for the first time in nine years! They talk about how to adjust your exercise through the third trimester of pregnancy. As energy dips, sleep gets harder, and aches and pressure ramp up, your routine may need to change, and that doesn’t mean you’ve given up on moving. Listen as they share practical ways to modify strength training and walking, why shorter sessions can be great prep for early postpartum, and the symptoms that mean it’s time to call your provider. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Show Notes 01:21 – What we’re talking about today 2:22 – What the third trimester can feel like: insomnia, pelvic pressure, and back and pelvic girdle discomfort 04:01– Shifting your mindset and giving yourself grace: maintaining or tapering your volume and load, especially with other kids at home 05:40 – “Just walk instead” isn’t always the easier option and strength training can be modified so you can feel supportive and comfortable 08:23 – Why mobility can be a lifesaver (in your day, your workouts, and your walks) 09:48 – How broken sleep affects your energy and perceived effort in training 10:41 – Practical tips: shorter sessions, more rest between sets, and lowering load 12:16 – Symptoms that mean you should contact your provider or go to urgent care 14:00 – For coaches and clinicians: check in often and adjust on the fly 14:55 – Key takeaways and wrapping up | |||
| Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time | 13 Oct 2026 | 00:15:20 | |
Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time In today's episode, Anita is sharing what to think about as you prepare for another birth. She will be addressing earlier aches, pains, and pelvic floor symptoms, feeling more confident going into birth, getting your partner more involved, and planning ahead for your postpartum recovery. You can't control exactly how this time will unfold, but you can go into it with more tools, more options, and the benefit of knowing what you wish you had known the first time. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
Show Notes 00:18 – What we're talking about today 01:38 – Looking back at your previous birth(s): What do you wish you had known the first time? 03:22 – Preparing for another pregnancy: It doesn't have to feel worse this time, it's not too late to address pain, pelvic floor, and core symptoms 05:22 - Preparing for another birth: Different labour positions, pushing options, and perineal massage 06:56 – Getting your partner involved: What helped, what didn't, and what they can learn this time 09:18 – Postpartum the second time: You know what to expect, planning ahead for the other kids and pets at home, early movements you can start within the first six weeks 12:12 - Questions to reflect on as you prepare 12:51 – Bump to Birth Method on-demand course | |||
| Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet) | 06 Oct 2026 | 00:17:44 | |
Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet) In today's episode, Jessie is talking to coaches and clinicians (or anyone curious about pregnancy and postpartum health) about a major gap in how fitness and health professionals are trained. Jessie breaks down the four pillars she uses in every client assessment and explains why guesswork-based coaching is holding both clients and practitioners back. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
Show Notes 01:06 – Intro & what today's episode is about 03:40 – Free live training announcement: "Stop Coaching Pregnant and Postpartum Clients by Guesswork" (Oct 14, 2026) 04:45 – Why "avoid this list of exercises" isn't a real framework 07:18 – Why this matters for your business: referrals, trust, and being seen as an expert 11:03 – Pillar 1: Breath & intra-abdominal pressure management 11:52 – Pillar 2: Symptom screening 12:35 – Pillar 3: Load readiness 13:18 – Pillar 4: Pelvic floor coordination 13:59 – What to expect at the live class (two time slots, 48-hour replay, live client demo) 15:42 – PFSA certification cohort enrollment opens after class | |||
| Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients | 29 Sep 2026 | 00:23:12 | |
Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients In today's episode, Anita is talking to physiotherapists who work with pregnant clients, or want to, and are ready to make their assessments more efficient and confident by asking the right questions from day one. Starting the birth prep conversation early, right from that very first session, sets you up with huge insight into how to support your client's birth prep, wherever they are in their pregnancy. _________________________________________________________________________________________________________________ If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! _________________________________________________________________________________________________________________ Resources and References
Show Notes 00:00 - Anita introduces us to today’s topic! 02:13 - Questions to ask if your client has given birth before (birth history) 04:55 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep) 08:37 - Questions to ask about birth preferences (birth preferences) 12:50 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose 14:27 - Share physical and mental prep around the client birthing goals 17:10 - Birthing partner preparation! 18:54 - Where does all of this fit in the overall assessment? 19:39 - Anita summarizes and wraps up the episode (with a couple of offers) | |||
| Episode 460: 5 Things You've Been Told About Perimenopause Exercise (That Are Wrong) | 22 Sep 2026 | 00:14:37 | |
Episode 460: 5 Things You've Been Told About Perimenopause Exercise (That Are Wrong) In today's episode, Jessie and Anita break down five perimenopause exercise myths they're hearing online and from their clients. They cover everything from strength training misconceptions to cardio, body composition, pelvic floor symptoms, and the age-old myth that it's "too late" to start. Tune in for some clarity, encouragement, and a little fire to help you feel confident in how you move your body in perimenopause. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
Show Notes 00:56 - Introduction to todays topic 01:46 - Myth #1: You need to lift heavy weights to get benefits in perimenopause 04:59 - Myth #2: Avoid intense cardio 08:29 - Myth #3: Eat less and exercise more to address body changes 10:41 - Myth #4: New or revived Pelvic Floor Symptoms are due to hormone changes 12:11 - Myth #5: It's too late to start strength training or address symptoms at this age 12:31 - Episode wrap up | |||
| Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor | 15 Sep 2026 | 00:27:41 | |
Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor In today’s episode, Jessie and Anita discuss squatting in pregnancy and postpartum. They emphasize that squats are a daily-life movement and should feel comfortable in the knees, hips, back, and pelvic floor. They bust common myths and offer key cues to help your squats feel more comfortable and give you more confidence. ----- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Show Notes 00:00 – What we’re talking about today 02:33 – Myth #1: You should only squat with feet hip-width apart, toes facing forward, and weight in your heels. 07:50 – Myth #2: Only squat in the final weeks of pregnancy to prepare for birth. 10:53 – Myth #3: Use a “perfect” squat to pick things up. 15:31 – Myth #4: Avoid squatting if you have pelvic floor symptoms. 20:20 – Cue #1: Using your breath in the moment 22:50 – Cue #2: The W.A.I.T. acronym 24:04 – Cue #3: Spread the load 24:46 – Cue #4: Test and retest 25:08 – Wrapping up | |||
| Episode 458: GLP-1s, Diet Culture, and Your Relationship with Food and Body | 08 Sep 2026 | 00:25:20 | |
Episode 458: GLP-1s, Diet Culture, and Your Relationship with Food and Body In today’s episode, Jessie closes out her GLP-1 series by discussing how using or considering a GLP-1 medication can impact your relationship with food, exercise, and body image, especially for those who’ve done body neutrality work or have a history of disordered eating. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
Show Notes 03:50 – Understanding the nuances of deciding to start a GLP-1 08:58 – The relief of starting a GLP-1 and the fear that can come with it 11:55 – Can you trust your hunger cues? 13:47 – Navigating external praise about your body while holding your own personal history 15:51 – Questions to ask yourself when external praise becomes difficult to hear 16:23 – Navigating this topic during pregnancy, postpartum, and perimenopause 17:52 – Why we need to be talking about the complexities of GLP-1s 18:11 – Jessie’s encouragement for navigating the voices that can become part of your day-to-day life on a GLP-1 20:24 – Wrapping up with some final thoughts 22:44 – Jessie’s personal words of encouragement | |||
| Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy | 25 Aug 2026 | 00:13:04 | |
Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy In today’s episode, Anita shares 3 simple strategies to help promote more comfortable and supportive sleep while pregnant. You don’t have to settle for poor sleep or invest in an expensive pregnancy pillow! Anita has practical and easy to implement tips so you can be getting that much needed rest tonight. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
--- Show Notes 01:10 - Introduction to the episode 02:52 - Strategy #1 - How to get into bed and how to roll over once you’re in it 06:02 - Strategy #2 - Placing 2 pillows between the knees can be more supportive than 1 09:04 - Strategy #3 - For those with neck pain or numbness and tingling going down their arm 10:13 - Wrapping up the episode 11:17 - Bonus advice from Anita | |||
| Episode 456: Strength Training on a GLP-1. Why Lifting Matters More Than Ever | 18 Aug 2026 | 00:15:49 | |
Episode 456: Strength Training on a GLP-1 - Why Lifting Matters More Than Ever In today’s episode, Jessie provides evidence based information on why strength training is so important while on a GLP-1 and how it doesn’t erase what the medication is doing, but rather helps build healthier musculoskeletal, pelvic floor, bone mass and cardiovascular systems in your body. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 00:08 - Introduction of todays episode 02:52 - Why is strength training so important, especially on a GLP-1 04:25 - Why you need to think about your musculoskeletal, pelvic, bone, cardiovascular health 08:17 - What is your body also rapidly losing beyond the weight 11:55 - How do I strength train? | |||
| Episode 455: Early Labour. What to Expect, What to Do & How to Know It's Started | 11 Aug 2026 | 00:25:54 | |
Episode 455: Early Labour: What to Expect, What to Do & How to Know It's Started In today’s episode, Anita is talking all about early labour. One of the most common questions she gets from expecting moms is: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? So listen in as Anita shares her early birth stories, and covers the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 01:23 - Bump to Birth On Demand Prenatal Education Course 03:21 - Introduction into today’s episode 04:31 - A note for those who are being induced and a little advice 5:47 - Anita’s experience with early labour 7:27 - So what is “early labour”? 9:58 - Tips on what to do during early labour 15:40 - Signs that you’re moving into active labour. What to do and common misconceptions 18:27 - Prodromal labour and positions that could help 21:48 - Some helpful things your partners can do 22:40 - Wrapping up the episode | |||
| Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know. | 04 Aug 2026 | 00:17:07 | |
Your pelvic floor on a GLP-1 does feel the changes in muscle mass and gut motility. In today’s episode, Jessie dives into 2 side effects she’s seeing in clients. She will provide you with simple yet helpful solutions to guide you through while on GLP-1s. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 00:00 - Intro to today’s episode 02:50 - What symptoms Jessie is seeing in her clients and the connection she seeing with GLP-1s 03:31 - Constipation. Why is this ramping up and what Jessie hopes you can achieve with your bowel movements 08:26 - Lack of exercise and why Jessie wants to keep exercise in your routine 10:51 - Concerns with muscle mass on GLP-1s 12:06 - Let’s talk about nutrition basics to help these symptoms 14:03 - Wrapping up
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| Episode 453: Just Found Out You're Pregnant_ Start With These 5 Things | 28 Jul 2026 | 00:14:34 | |
Episode 453: Just Found Out You're Pregnant? Start With These 5 Things Just found out you're pregnant? In today’s episode, Anita shares the first five things she wishes every expecting mom knew in those early weeks. Instead of another overwhelming to-do list, you'll walk away with practical guidance to help you feel more calm and confident about what actually matters over the months ahead. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ---- Resources and References
---- Show Notes 00:00 - Bump to Birth Online Course 01:53 - Intro 04:06 - Tip 1: You don’t need to figure everything out overnight 05:24 - Tip 2: Don’t just put up with pregnancy pain or pelvic floor symptoms 06:54 - Tip 3: Kegels aren’t always the answer 09:07 - Tip 4: How to keep doing the movement you love as your body changes. 10:28 - Tip 5: Birth Prep isn’t something to squeeze in at the end of your pregnancy 12:48 - Additional pregnancy resources from Anita | |||
| Episode 452: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting | 21 Jul 2026 | 00:14:04 | |
Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting In today’s episode, Jessie breaks down in quick, easy terms 9 common postpartum pelvic floor myths about recovery, symptoms and exercise. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes 01:40 - Intro 02:54 - Segment 1: Recovery 05:57 - Segment 2: Symptoms 08:53 - Segment 3: Exercise 12:45 - Wrapping Up | |||
| Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That) | 14 Jul 2026 | 00:16:13 | |
Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That) In today’s episode, Anita shares some of the biggest shifts she’s made over her 16+ years as a physio that have helped her clients become more consistent and ultimately get better results. This episode is for you if you've ever wondered why so many of your clients aren't following through with their home exercise program. ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ---- Resources and References
Show Notes 02:21 - One of the biggest shifts that brought more results for my clients. 03:14 - Strategy 1: One question I always at at their first appointment 06:19 - Strategy 2: Habit Stacking 08:27 - Strategy 3: Reducing the Friction 09:58 - Strategy 4: Dedicated Home Exercise Platform 13:41 - Wrapping up the episode 14:40 - Anita’s 1:1 virtual mentorship coaching | |||
| Episode 450: The Importance Of Doing High-impact Workouts When You’re 35+.mp3 | 07 Jul 2026 | 00:18:46 | |
In today’s episode, Jessie and Anita sit down to discuss the importance and benefits for doing high-impact workouts when you’re over the age of 35. This not only benefits you now but also impacts your future as you continue to age. Have a listen now and leave with practical tips for your future. ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Show Notes 00:12 - What’s in Todays Episode? 02:47 - Social Media Already Told You This. But Let’s Clear Up Some Myths. 04:22 - Why Do We Focus on the 35+? 07:57 - High Impact Work is Specifically Good for our Bones 11:00 - What are the Long Term Benefits? 13:51 - When Fear Comes In 14:46 - Introducing High Impact Work 16:39 - Wrapping Up the Episode | |||
| Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens | 30 Jun 2026 | 00:18:59 | |
Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens. In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: SHOULD I modify? WHEN should I modify? And much more! They go over some signs that may mean you’ll want to modify as well as practical modifications you may want to try! ----- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Resources and References
Show Notes 0:00 - What we are talking about today 2:13 - Why you may want to consider modifying your exercise in pregnancy 6:23 - Modifications for laying on your back 8:16 - What to do when movements in pregnancy feels different then it did before 13:36 - Core exercise modification considerations 16:15 - Our thoughts when clients have been told to stop certain exercises in pregnancy 17:41 - Episode wrap up | |||
| Episode 448: What You Need To Know About Your C-Section Shelf | 23 Jun 2026 | 00:11:04 | |
Episode 448: What You Need To Know About Your C-Section Shelf In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours! ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
Show Notes 2:39 - Jessie introduces today’s topic, and Anita defines a c-section shelf 3:47 - Jessie describes her experience with the c-section shelf 5:08 - Is something wrong with your core and pelvic floor if you have a c-section shelf? 6:30 - Is the shelf more pronounced if someone has had multiple c-sections? 8:07 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf? 9:39 - Episode wrap up | |||
| Episode 447: 4 Strategies on How to Practice for Your Birth | 16 Jun 2026 | 00:26:26 | |
Episode 447: 4 Strategies on How to Practice for Your Birth In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References
--- Show Notes 00:00 - Intro to this return episode 02:13 – Bump to Birth on-demand course 04:08 – Why we are talking about this again 06:52 – Why it’s important to discover and consider multiple options and resources 09:18 – Practice #1: Hands on strategies (with partner) 11:36 – Practice #2: Deep breathing strategies 13:39 – Practice #3: Things to listen to for focus during labour 18:37 – Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy 21:19 - Use B.R.A.I.N. to help advocate for yourself in pregnancy and labour 25:01 – Episode wrap up | |||
| Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA | 09 Jun 2026 | 00:24:38 | |
Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA In today's episode, Jessie sits down with Megan Barrett of Barrett Fitness in Syracuse, NY to talk about her journey from general personal training into perinatal coaching, and how PFSA training opened her eyes to a whole new way of working with clients. They dig into the gaps in standard trainer certifications, why non-fear-based education matters so much in this space, and how to approach body image and validation with pregnancy and postpartum clients. Megan also shares how perimenopause can show up in symptoms and training. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ________________________ Resources and References
________________________ Show Notes 01:00 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) enrollment is now open! 02:29 - Introducing our special guest, Meghan Barret 03:35 - Get to know Meghan 07:47 - Previous certifications and what they lacked in information 09:17 - What our responsibility is as coaches 10:15 - How pregnancy and PFSA certification changed the way Meghan coaches 11:52 - Changes from pregnancy to pregnancy 12:49 - Body image struggles and how to work with clients through them 15:02 - The shift Meghan has had in coaching through time with clients 16:13 - Perimenopause changes 17:53 - What’s next and where can you find Meghan 23:15 - Wrap up | |||
| Episode 445: Return To Jumping Postpartum: The Step-By-Step Process | 02 Jun 2026 | 00:20:16 | |
Episode 445: Return To Jumping Postpartum: The Step-By-Step Process In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ------ Resources and References
------ Show Notes 00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo 02:33 - Why were talking about this now 05:08 - What this means if you’re months or years past postpartum 05:30 - Step 1 - Core canister breath 06:12 - Step 2 - Rebuilding mobility stretches 11:47 - Step 3 - Adding weights 13:49 - Step 4 - Building in jumping 17:54 - What we as professionals are looking at for success 19:00 - Wrapping up thoughts | |||
| Episode 444: How To Coach Or Treat Highly Athletic Women In Pregnancy | 26 May 2026 | 00:17:20 | |
In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo 02:25 - Introducing the topic of todays episode 03:30 - Why this is more than just their workout programming 03:40 - The why 05:17 - Individualizing the approach 06:17 - Body image and identity 08:14 - Checking in through changes 10:15 - How do we challenge their workouts 11:03 - Balancing physical and mental symptoms 13:15 - Changes pregnancy to pregnancy 14:03 - How do we do this without coddling them? 15:35 - Key takeaways | |||
| Episode 443: What Body-Neutral Fitness Actually Looks Like, with Anna Maltby | 19 May 2026 | 00:36:00 | |
In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 02:11 - Jessie introduces Anna Maltby 03:59 - Anna’s Career Path 09:18 - Anna talks about her “How to Move” newsletter 10:41 - How to build a body neutral fitness community 13:10 - Our privilege and how to create inclusion 17:25 - Creating a safe place for all body images and strengths 19:06 - Where societies perinatal knowledge gaps are 24:24 - Learn about diastasis and old methods that we even taught back in the day 27:18 - How PFSA not only educations but provides business growth ideas 32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser 35:06 - Anna shares where you can find her on the internet | |||
| Episode 442: Birth Prep for Physiotherapists - The Missing Piece in Your Client Sessions | 12 May 2026 | 00:15:47 | |
In today’s episode of the To Birth and Beyond podcast, Anita is talking about birth prep handouts as the missing piece in physiotherapist client sessions. If you offer birth prep - or are considering doing so - listen in for a framework and things to consider (including questions to ask) while developing your birth prep handout, to help your clients prepare themselves for an empowered birth. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:59 - Anita introduces what we’ll be talking about today 2:05 - Anita reviews what birth prep can look like in clinic, along with topics of discussion 8:04 - Anita shares what can be helpful to include when offering something to clients during or after your birth prep session 9:57 - Anita lists ways you can use a birth prep handout during your session, and the benefits 12:24 - Anita shares how she has used birth prep handouts over the years 14:18 - Anita shares additional resources and brings the episode to a close | |||
| Episode 441: The Missing Guide to Reproductive Health with Dr. Anietie Ukpe-Wallace | 05 May 2026 | 00:47:00 | |
In today’s episode of the To Birth and Beyond podcast, Jessie is joined by pelvic health physical therapist, Dr. Anietie Ukpe-Wallace (Dr. Tia). Together, they talk about Dr. Tia’s new book called “Tending to Your Womb,” and digging into everything from pregnancy loss and societal expectations around it, to what Dr. Tia is teaching her 11-year-old daughter about her body and why self-care is a main pillar of her work (and what she means by “self-care”). - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 2:23 - Jessie introduces today’s special guest and what we’ll be talking about! 3:25 - Dr. Tia shares how her book came to be and why it was important for her to write 7:12 - Dr. Tia discusses what has changed in the understanding and societal expectations around pregnancy loss since she experienced it 13 years ago 15:45 - Jessie asks Dr. Tia what she is teaching her daughter about her body right now 21:26 - Dr. Tia explains what self-care really means to her, and why it’s a pillar of her work 31:52 - Dr. Tia shares the most challenging parts of writing the book 36:18 - Dr. Tia discusses how writing the book has changed her work 40:22 - If someone is listening who is struggling with their reproductive journey, Dr. Tia’s got some guidance for you! 44:42 - Dr. Tia shares where you can find her on the internet! 46:22 - Jessie wraps up the episode | |||
| Episode 440: Myth-Busters - Prenatal Exercise Edition! | 28 Apr 2026 | 00:24:35 | |
In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths around prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop 1:53 - Jessie and Anita introduce today’s episode subject! 2:32 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy 6:56 - Myth #2: Avoid all core exercises during pregnancy 9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels 15:14 - Myth #4: You can’t lie on your back after your first trimester 17:24 - Myth #5: Lifting weights is unsafe in pregnancy 21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain 23:52 - Episode wrap up! | |||
| Episode 439: Breaking Barriers In Fitness Coaching For Women In India, with Nandini Adhuja | 21 Apr 2026 | 00:33:06 | |
In today’s episode, Jessie welcomes fellow fitness professional, Nandini Adhuja onto the podcast to talk about her work with pregnant, postpartum and perimenopause patients, how the certifications she earned are shaping her work and her career, and why she came into these certifications - especially at such a young age. Listen in as we discuss Nandini’s recognition of differences regarding relationship to working out between cultures as she seeks to fill a cultural educational gap. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 2:25 - Jessie introduces today’s special guest and the topic we will be covering together 3:20 - Nandini shares her work and how she got to where she is today 12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these 20:00 - How mentorship shifted Nandini’s approach to exercising for women 21:28 - Nandini speaks to being a Gen Z woman who is thinking of fitness and exercise as more than making her body smaller - and what the exercise mindset is with her friends these days 28:24 - Nandini indulges us with the vision she has for her business moving forward 31:02 - Episode wrap up | |||
| Episode 438: Is Pilates Enough to Build Muscle? | 14 Apr 2026 | 00:22:12 | |
In today’s episode, Jessie and Anita are talking about something that is having “such a moment” these days: PILATES! Tune in to hear them talk about their experience with Pilates, the benefits, and if attending a Pilates class a couple of times per week is enough to build muscle. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today 4:58 - Anita and Jessie share their familiarity with Pilates 6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates 8:22 - We address what Pilates does very well as an exercise modality (and how additional sports use Pilates to cross train) 13:57 - Jessie explains what we mean by muscle mass growth 17:39 - Why do hypertrophy and progressive overload matter for ME 21:08 - Episode wrap up | |||
| Episode 437: Will A.I. Replace Physios and Fitness Coaches? | 07 Apr 2026 | 00:17:36 | |
In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter 9:14 - What a human-to-human connection can bring to the experience that A.I. cannot 11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work 14:07 - Jessie addresses the idea of ethical consumption around A.I. 15:34 - Anita argues the point that new clients can find you with A.I. 16:30 - Episode wrap up | |||
| Episode 436: Stop Waiting Until Your Body is “Fixed” to Exercise | 31 Mar 2026 | 00:10:06 | |
In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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 | 24 Mar 2026 | 00:17:02 | |
In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 10 Mar 2026 | 00:29:19 | |
In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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) | 03 Mar 2026 | 00:19:34 | |
In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want! If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - this episode is for you! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 24 Feb 2026 | 00:36:30 | |
In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner! If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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+ | 17 Feb 2026 | 00:26:30 | |
Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do? In today’s episode, Jessie What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+ - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 10 Feb 2026 | 00:23:26 | |
In today’s episode, Jessie and Anita discuss their tips to adjust your workouts during pregnancy - so you can keep working out, sustainably! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 03 Feb 2026 | 00:22:48 | |
In today’s episode, Anita will zoom in on the birth prep conversation in a prenatal assessment. This will give you huge insight from day one about how you’ll approach birth prep with your client, regardless of where they are in their pregnancy. Today’s episode is for you if you’re a physiotherapist who wants to work with pregnant clients, or if you already are, but want to make your assessment more efficient with what to ask your prenatal clients from the start to support them as they prepare for birth. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 27 Jan 2026 | 00:37:22 | |
In today’s episode, Jessie sits down with friend and colleague, Jessica Sennett, founder of Might Mom. We are talking about growing a perinatal fitness company and brand - we look back on building the business, and look forward to franchising! If you have interest in business development or simply exercise in pregnancy or postpartum, this episode is for you! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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? | 20 Jan 2026 | 00:18:04 | |
In today’s episode, Jessie and Anita are talking pessary usage in pregnancy or postpartum. We are covering everything from what a pessary is, to getting fitted and using one for the first time, to busting myths around pessary use! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 13 Jan 2026 | 00:16:47 | |
Every winter we hear and experience it - and it’s been 6 years since we last talked about it, so we figured it’s time for an update! In today’s episode, Anita and Jessie talk all about bladder leakage during cold and flu season: what it is, what it isn’t, and how to end leaks for good! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 06 Jan 2026 | 00:21:06 | |
In today’s episode, Anita and Jessie talk all about creating habits and goals instead of new years resolutions. Resolutions are heavily time-based, unrealistic, and unsustainable past February. Instead of attempting to overhaul your whole life (body, schedule, etc) and falling flat when the motivation isn’t there - let’s try a different path! It’s never too late to start anew - create new habits today! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 23 Dec 2025 | 00:37:46 | |
In today’s episode, Jessie sits down with researcher, personal trainer, and author, Martha Munroe. Together, we discuss Martha’s journey into fitness, body image in the experience of having a body in this society, and how to have a better relationship with exercise in 2026 (and beyond, honestly). Ready to confidently step into the new year? This one’s for you! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 16 Dec 2025 | 00:24:50 | |
In today’s episode, Anita is tackling the subject of early labour. One of the most common questions she gets from first time expecting moms, during partner prep sessions in clinic, and from those joining Bump to Birth, is around: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? Labour is actually split up into a few different stages - so today Anita is sharing her early birth stories, and covering the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 09 Dec 2025 | 00:14:52 | |
In today’s episode, Jessie is talking about how to create a chill workout plan for 2026 that you will ACTUALLY stick to. We are not talking about how we are going to CRUSH our 2026 goals - that’s not the vibe here. We are going to walk through how Jessie coaches her clients and how to create a minimum-effective dose of evidence-based strength training and cardiovascular recommendations to hit your goals. It’s realistic, as sustainable as possible in the wildness that is everyday life, and really designed for your real life right now. If your life feels full, you are going to have a clear framework and chill workout plan for 2026 by the end of this episode! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 02 Dec 2025 | 00:46:01 | |
In today’s episode, Anita shares the birth story of her second born, Jack! Over the years, many listeners have shared that hearing his birth story helped them feel more informed and grounded heading into their own birth experience. Whether you are planning to give birth with a midwife or doctor, at home, at a birth center, or in hospital, you’ll hear practical examples of what early labour looked like for Anita, positions and strategies that helped her during contractions, and how supportive and informed consent can show up throughout the birth process. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 25 Nov 2025 | 00:26:56 | |
In today’s episode of the To Birth and Beyond podcast, Jessie sits down with special guest, Dr. Margie Davenport, to discuss updates and new information regarding perinatal exercise. Together, they discuss recent studies, and a myth or two, to determine their validity and gain insight into the findings. This one’s a special one - for practitioners, fitness professionals, and pregnant people, alike! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 18 Nov 2025 | 00:21:01 | |
Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains? In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 11 Nov 2025 | 00:29:30 | |
On today’s episode of To Birth and Beyond, Jessie interviews colleague and friend, Catherine. She gives us an update on her business, and talks about her time in Jessie’s 6 months business mentorship program for fitness and health professionals: Coach Collective 2025. Together, they discuss where Catherine was struggling when she applied for the program a year ago, how she has grown her business past her own expectations in the last year while raising 3 kiddos, and what Catherine would tell folks who are considering joining the program. If you are ready to level up in your business, this episode is for you! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 04 Nov 2025 | 00:19:55 | |
On today’s episode of To Birth and Beyond, Anita and Jessie do a Q&A all about prenatal exercise. If you are pregnant, thinking about becoming pregnant, and/or work with pregnant clients, this episode is for you! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | |||