Explore every episode of the podcast To Birth and Beyond
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Episode 355: 5 Things To Do Right Now To Reduce Your Prolapse Symptoms | 03 Sep 2024 | 00:16:39 | |
In today’s episode, Jessie and Anita are answering a very specific question from a client of Jessie’s that came in recently, regarding how to reduce prolapse symptoms when you don’t have much downtime. Anita and Jessie will share their top 5 suggestions that can be implemented immediately, can take you 5 minutes or less, and will hopefully have a big impact on the reduction of those prolapse symptoms. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 | 27 Aug 2024 | 00:35:53 | |
In today’s episode, Jessie talks with Elsa Isaac, personal wardrobe stylist for ambitious women, all about styling our changing bodies! We discuss everything from Elsa’s journey into wardrobe styling, her methodology to take the guesswork out of styling, and how to style for an ever-changing body (immediate postpartum and beyond). Elsa even shares what has changed in her personal style as a postpartum person in her 40s! So, strap in for today’s episode - you are in for a treat! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 345: REPLAY - From Bump to Birth Method to Recovery - Rachel’s Birth Story | 25 Jun 2024 | 00:57:25 | |
In today’s replay of episode 345, Anita talks with Rachel, who went through the Bump to Birth program when preparing for her first birth. We’ll discuss Rachel’s pregnancy journey, birth experience, and where she is today! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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 256: REPLAY BONUS - Meet the Perinatal Pros from PFSA! | 21 Oct 2022 | 00:39:53 | |
In today’s replay of Episode 226, Jessie talks with a few colleagues who have gone through Postnatal Fitness Specialist Academy about what the academy has done for them to shape, shift and evolve their coaching of postpartum people. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Prenatal and Postnatal Fitness Specialist Academy - open for enrolment! 3:38 - Introduction to today’s episode 5:01 - Erica Friedman, Pre-Postnatal Fitness Coach 13:51 - Rhonda Chamberlain, Physical Therapist and Pre-Postnatal Fitness Coach 19:11 - Kimberly Smith, Pregnancy and Postpartum Coach 22:36 - Martine Chiasson, Kineseologist and Certified Pre-Postnatal Fitness Specialist 28:20 - Mireille Treeby, Science Lecturer, Postnatal Fitness Coach 33:23 - Jessica Lacoursiere, Postnatal Strength Coach | |||
| Episode 255: The Necessity and Value of Having Mentors as a Fitness or Health Pro | 18 Oct 2022 | 00:24:43 | |
Today, we are talking about the value and importance of having continuing mentors as a coach or clinician to evolve and grow in our work. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Prenatal and Postnatal Fitness Specialist Academy - open for enrolment! 3:45 - What we are talking about today! 6:14 - How did Anita get started working in pelvic health? 9:17 - Did Anita know that pelvic health was a thing she could specialize in when she was in physio school? 10:30 - How things have trended towards pelvic health even since we started this podcast 11:01 - Jessie’s personal training journey to a pre/postnatal fitness specialization 12:29 - Who was Anita learning from / being mentored by in her early years? 15:50 - Respecting the responsibility that comes with working with pregnancy, postpartum, and pelvic health 16:30 - Do I really NEED another pregnancy and postpartum certification? 17:39 - One of the first applications Jessie saw of the pelvic floor in fitness - and her journey as a mentee 22:29 - One of the most amazing parts of adding prenatal and postnatal to Anita’s practice is… 23:45 - Why it’s key to learn about perinatal health from people in AND outside of our industry | |||
| Episode 254: The Truth About Kegels and Harmful Postnatal Body Marketing | 11 Oct 2022 | 01:22:47 | |
Today’s episode is a recent episode of Jason and Lauren Pak’s “Reasonably Fit” podcast Jessie was a guest on that they were so gracious to let us share! We talk about how messaging and marketing to pregnancy and postpartum folks can be harmful, best practices for exercising in pregnancy, returning to exercise postpartum, and a deep dive into the pelvic floor with optimal pelvic muscle training tips! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Prenatal and Postnatal Fitness Specialist Academy - get on the waitlist for more info, today! 3:18 - Intro to today’s episode! | |||
| Episode 253: Making Exercise Adjustments for Folks with Larger Bodies | 04 Oct 2022 | 00:18:58 | |
In today’s episode, Jessie talks about adjusting exercises for folks with larger bodies - especially in times of pregnancy, postpartum and parenting - people whose bodies are going through many transitions and changes. Please keep points made in this episode in mind so that your client/patient experience is amazing, powerful, and comfortable for them! Non coaches and practitioners can learn what to look for and consider during this episode as well! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Jessie has a brand new, free, live workshop coming this month! 3:22 - Introduction to the subject matter and why it’s important 5:20 - Jessie talks about her experience through her own body changes 7:00 - Tip #1 (for the pros): Have you created a relationship with your clients where people feel comfortable telling you the truth about their bodies (coming to you with things such as “this doesn’t feel good”)? 9:10 - Tip #2 (for the pros): Give options right away for people to adjust a movement where there could be discomfort for them in positioning their body 11:28 - Tip #3 (for all): Adjusting prone positions 13:30 - Tip #4 (for all): Adjusting spinal flexion exercises, or exercises where we are folding into the belly 15:30 - Run through and wrap up 18:05 - Reminder on advocating for yourself! | |||
| Episode 252: Emily’s Calm and Controlled Car Birth Story | 27 Sep 2022 | 00:38:45 | |
In today’s episode, Anita talks with Emily about her experience with a positive, calm and controlled car birth! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Enrol for LIVE, online Fall group of Anita’s Bump to Birth Method 3:10 - Who we are talking with today! 4:05 - Emily introduces herself! 5:00 - Emily shares how she felt physically, mentally, and emotionally during her first pregnancy 5:43 - What did Emily hear from family and friends leading up to her first pregnancy? 7:55 - How was Emily’s first birth and postpartum recovery? 10:15 - Prior to birth, did Emily listen / hear of a variety of birth stories? 11:10 - Did Emily feel like labour or birth or pushing were talked about much with her care provider? 12:45 - How was Emily’s second pregnancy mentally, physically and emotionally? 15:00 - What did birth prep look like for baby #2? 18:30 - How did labour go with baby #2? 31:50 - How has recovery been this time around? 34:22 - What advice would Emily give to someone expecting for the first time? 36:24 - What advice to Emily have for subsequent birthing parents? 38:06 -Wrap up | |||
| Episode 251: Preparing for a Vaginal Birth After Cesarean (VBAC) | 20 Sep 2022 | 00:32:15 | |
In today’s episode, Anita discusses how to prepare for a vaginal birth after having a cesarean (VBAC) - both mentally, and physically! Don’t worry, there are plenty of tips for folks who delivered vaginally the first time, as well! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - The waitlist for Anita’s LIVE online Bump to Birth Method is open now! 3:06 - What we are talking about today! 4:15 - Do you have questions around why you had a cesarean birth last time? 5:50 - Do you feel trauma around your past birth experience? 7:57 - What was your support team like the first time you gave birth? 10:24 - This time around, are you seeking out a care provider that is supportive of VBAC? 12:48 - Was there anything missing last time with the prep that you want to do differently this time? 16:09 - Partner preparation to support you 20:10 - To round out the mental prep: what are some mental ways to keep you focused during labor? 22:12 - Addressing your initial cesarean scar prior to giving birth again 23:49 - Addressing your pelvic floor prior to giving birth again 27:05 - Mobility exercises 29:20 - Strength training 30:34 - Wrap up! | |||
| Episode 250: How to Run a Successful Initial Perinatal Client Consult | 13 Sep 2022 | 00:24:09 | |
In today’s episode, Jessie will talk about how to run a successful initial perinatal client consult! This is for people who work with pregnant or postpartum clients - or want to be working with this population! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:55 - Introducing Jessie’s brand new, free, live, online workshop: The Perinatal Pathway 3:28 - What we are talking about today, who today’s episode is for, and why it’s important! 5:08 - What is all included in that initial client consult 5:59 - #1: The optimal onboard 12:45 - #2: The pelvic floor prescription 17:13 - #3: Leveraging your language and managing client mindset 22:38 - Recap of the episode | |||
| Episode 249: How to Build Physical Strength in Pregnancy | 06 Sep 2022 | 00:23:40 | |
In today’s episode, Anita and Jessie talk about strength training in pregnancy, and how that can help you prepare ahead for postpartum. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - The waitlist is now open for the online group coaching option for Anita’s Bump to Birth Program (includes live teaching!) 3:10 - What we are talking about on today’s episode! 5:51 - Exercise #1: Squats 10:22 - Exercise #2: Lunges 14:12 - Exercise #3: Deadlifts 17:44 - “Exercise” #4: Upper Body Strength Training 20:36 - Finding a balance of Strength Training and Mobility Work 22:15 - Strength training and mobility adjustments/modifications/considerations | |||
| Episode 248: Preparing for an Unmedicated Birth - Katelyn's Birth Story | 30 Aug 2022 | 00:41:58 | |
In today’s episode, Anita talks with Katelyn, a dental hygienist, all about preparing for her first birth and her positive birth experience! Birth stories are one of the most requested subjects for To Birth and Beyond - so be on the lookout for more to come! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Anita’s Bump to Birth Method self-paced course 2:51 - What we are talking about - and who with - today! 3:38 - Katelyn introduces herself 4:50 - Mentally, physically, emotionally…how was Katelyn’s pregnancy? 6:36 - What stories around pregnancy did Katelyn hear from family and friends? 7:17 - How Katelyn found Anita - her pelvic health physiotherapist 8:20 - In terms of exercise and activity, what did Katelyn find helpful and enjoy? 9:57 - How were aches and pains throughout Katelyn’s pregnancy? 10:56 - How did Katelyn prepare for birth? 12:21 - How did her preparations play a role in her birth? 15:10 - How did Katelyn’s husband prepare? 16:26 - Going over birthing options - and getting excited to give birth 18:36 - Did Katelyn listen to a variety of birth stories throughout her pregnancy? 20:39 - How Katelyn chose her type of care provider and where she gave birth 23:03 - Katelyn describes the birth center she chose 24:15 - Finn’s birth experience! 35:40 - Katelyn shares her experience with her doula 37:30 - Katelyn shares about her postpartum recovery 39:53 - What advice would Katelyn give first time birthing people? 41:00 - Wrap up! | |||
| Episode 247: How to Ditch Your Guilt Around Exercise | 23 Aug 2022 | 00:23:57 | |
In today’s episode, Jessie and Anita talk about a highly requested subject, pertinent especially around this time of year: guilt around exercise. We want this to not be something that is all-consuming so your relationship to exercise could be simpler and more relaxed. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:58 - To Pregnancy and Beyond Program enrolment is open, now! 4:24 - What we are talking about today - and why now! 5:49 - Has Anita ever gone through a period of guilt around exercise? 7:14 - Jessie’s experience with guilt around exercise 8:13 - Look at the expectations you are setting for yourself around exercise, where it’s coming from, and if you want to subscribe to it anymore 14:50 - Really try to understand what that guilt is about, and if there are underlying feelings to that guilt sensation 17:40 - How do we move through and begin to shed the fat phobia? 22:42 - Recap and wrap of the episode! | |||
| Episode 344: How to Have a More Comfortable PAP Exam | 18 Jun 2024 | 00:20:19 | |
In today’s episode, Jessie and Anita are covering something they’ve not covered on the podcast: PAP EXAMS! We will cover tips for patients and care providers regarding this not oft talked about subject to minimize pain, negative experiences and trauma from PAP exams. We are aiming for consent, understanding, and less discomfort around the procedure, so the patient feels more in control over what is happening to their body. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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 246: REPLAY - Exercising with Prolapse 101 | 16 Aug 2022 | 00:23:54 | |
In today’s replay of episode 223, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:58 - FREEBIE: The Coach's Guide to Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes 3:06 - What we are talking about today! 3:54 - Consideration #1: Jumping off point - conversations around prolapse 6:13 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse 11:20 - Consideration #3: Symptoms are about so much more than only exercise 14:45 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise 17:48 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse 22:28 - Wrap up | |||
| Episode 245: Rules-Free Conscious Parenting with Gabriela Blanco | 09 Aug 2022 | 00:40:56 | |
In today’s episode, Jessie talks with Gabriela Blanco about parenting, life, taking care of ourselves and our bodies while parenting, and how it can be so vital to us being able to show up in a way we want to show up! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 1:01 - Jessie’s brand new freebie: The Coach’s Guide To Leading Streamlined, Successful, and Profitable Prenatal and Postnatal Group Fitness Classes 3:05 - Jessie introduces the topic and special guest for today 4:40 - Let’s get into the work that Gabriela does to support parents! 9:27 - Gabriela discusses the approach of her course that lead to transformation 11:52 - What feels like it’s going well for Gabriela in parenting right now? 15:23 - What feels tough for Gabriela in parenting right now? (and how to process through it) 20:45 - What are some of the most common struggles parents come to Gabriela for? 24:34 - What was Gabriela’s relationship like to her body and exercise prior to baby, and how has it shifted in recent years? 32:45 - What has strength training been like for Gabriela? 35:22 - Has strength training influenced how Gabriela shows up in parenting and in the world? If so, how? 37:27 - Gabriela shares about her upcoming program she is starting to enroll in the fall! 40:02 - Wrap up | |||
| Episode 244: BONUS - Summer Strength Challenge | 04 Aug 2022 | 00:05:17 | |
In today’s episode, Jessie breaks down the Summer Strength Challenge that starts on Monday, August 8th! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 1:03 - Our Summer Strength Challenge is open for enrollment! 1:20 - What IS the Summer Strength Challenge? 1:38 - Who this is for! 2:32 - What’s included | |||
| Episode 243: Prenatal and Postpartum Nutrition 101 with Kristin Brown, Registered Dietician | 02 Aug 2022 | 00:56:34 | |
In today’s episode, Anita talks with Kristin Brown about everything from prenatal vitamins, to protein, vitamin D, and meal trains - all in support of YOU in pregnancy and postpartum! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:57 - Anita’s Bump to Birth Method - self study 2:53 - Introduction to our special guest: Kristin Brown! 3:52 - What does it look like working with a dietician in pregnancy? 5:55 - What should someone look for in a prenatal vitamin, and when should they start taking them? 11:30 - Why would a prenatal vitamin contribute to nausea? 14:10 - Any recommendations re: iron? 16:18 - What are some myths around food in pregnancy? 20:03 - How can people get some of these nutrients in other ways - if they don’t eat eggs or fish? 25:10 - Tips so everything doesn’t go out the window in postpartum 27:40 - Nutrients we haven’t covered that are important in pregnancy and postpartum 30:18 - Vitamin D guidelines for birthing parents and babies 33:07 - Why focus on magnesium? 36:44 - What on the nutritional side could help people manage nausea? 41:00 - What does Kristin suggest re: protein powders? 44:52 - What are some of Kristin’s favorite tips and recipes to think ahead, for those who are pregnant? 49:52 - Kristin shares from her birth experience to help others birthing twins 53:55 - How can people work with Kristin? | |||
| Episode 242: REPLAY - Untangling Your Body Composition From Exercising | 26 Jul 2022 | 00:51:09 | |
On today's replay of episode 189, Jessie talks with her colleague, Tara Abel, about how they each stopped thinking about exercise as solely a tool for weight loss, and how you can, too! - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! References: Time Stamps: 0:55 - Introduction to the replay episode 3:30 - Who we are talking with today 3:59 - What we are talking about today! 5:33 - When each of us realized that exercise had become a way to keep our bodies a certain way/size/composition? 19:20 - What happened when each of us decided to approach exercise differently? 31:29 - What we hope you understand/realize in listening to/relating to our stories 34:03 - What is it like for each of us now, in 2021? 42:02 - If your body is larger during this pandemic, we’ve got a message for you 46:27 - Wrap up! | |||
| TBAB 241: Replay - Help Your Clients Reduce Fears About Pelvic Floor Symptoms | 19 Jul 2022 | 00:27:24 | |
In today’s episode - a replay of episode 179 - Jessie and Anita go over their top 5 tips to reduce your client fears around pelvic floor symptoms. - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Pre and Postnatal Coaching Certification with Jessie - get on the waitlist! Show Notes 1:00 - The waitlist for PFSA is now open! 2:48 - Intro to today's replay episode 5:02 - 3:30 - What we are talking about today! 6:49 - 5 key realms we focus in on when we are helping our clients release fears 7:02 - #1: Educate clients around pelvic floor function 10:44 - #2: Figure out what client ideas and beliefs are around symptoms, pain, diagnoses, etc. 17:06 - #3: Help clients find some success and confidence with practice and exposure 20:01 - #4: Use slow and steady change to their programming, especially if you have someone who is nervous or anxious 21:16 - #5: There might be some physical supports that could help your clients 25:38 - Review and wrap up | |||
| Episode 240: Replay - Partner Labour Support Strategies | 12 Jul 2022 | 00:20:12 | |
In today’s replay of Episode 224, Anita goes over partner roles and responsibilities, as well as tips to prepare yourself and your partner for birth - including ways your partner can support you in order for you to stay present during the process. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Anita's Bump to Birth Course (self study) 2:50 - Intro to today's replay 3:19 - What today’s episode is all about 6:44 - Tip #1 (How your partner can support you during birth): Make sure you stay hydrated during labour 7:43 - Tip #2: Remind you to pee every 1-2 hours 8:26 - Tip #3: Remind you to change positions 10:12 - Tip #4: Understand “induction” 10:31 - Tip #5: Know birthing positions (for medicated AND unmedicated) 12:49 - Tip #6: Know ways to help minimize tearing 13:08 - Tip #7: Know interventions 13:40 - Tip #8: Does your partner know your birth preferences? 15:55 - Tip #9: How can your partner advocate for you during birth? 17:05 - Wrap up (why this is all so important) | |||
| Episode 239: Replay - 4 Ways to Mentally Prepare for Birth | 05 Jul 2022 | 00:22:50 | |
In today’s replay of episode 197, Anita breaks down the all-important mental prep for labor and birth into 4 easy to follow steps!! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References: Anita’s Bump to Birth Course (self study) Show Notes: 0:55 - Anita's Bump to Birth Course (self study) 2:50 - Intro to today's replay 3:18 - What I will be talking about today 4:16 - Step #1: Get an idea of the environment you will be birthing in 7:24 - Step #2: Finding strategies that are going to help you stay in the zone and focused through a distraction or surge, so your body and brain aren’t getting ahead of you 15:22 - Step #3: Listen to a variety of birth stories 17:27 - Step #4: Gain knowledge around labor and birth beforehand 20:51 - What my Bump to Birth Program is all about 21:39 - Wrap up | |||
| Episode 238: How To Handle Feeling Uncomfortable In Your Body (Without Turning To Restriction) | 28 Jun 2022 | 00:19:00 | |
In today’s episode, Jessie talks through how she handles body discomfort - especially when she is committed to the knowing that her body is not the problem - while staying away from restriction…and how you might, too! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:57 - Jessie’s 50% off birthday sale is LIVE NOW! 3:57 - What we are talking about today! 6:38 - First: something we must normalize! 8:25 - Reminder #1: The discomfort is not a call for urgency to change my body 10:12 - Reminder #2: Sit with the growth and discomfort of those feelings (I acknowledge and name it) 11:42 - Reminder #3: I continually remind myself what I want for myself, how I want to feel long term in my body 14:24 - Reminder #4: I do what I can to take care of myself and to increase my feelings of comfort 16:38 - Quick rundown of the 4 reminders and wrap up! | |||
| Episode 237: How to Have an Empowering Hospital Birth with Trish Ware, L&D Nurse | 21 Jun 2022 | 00:57:32 | |
In today’s episode, Anita talks with L&D Nurse, Trish Ware, about her position as an L&D nurse, as well as how to have the most empowering hospital birth possible! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:55 - Anita’s Bump to Birth Method (self study) 2:50 - Who I am talking with today! 4:00 - What got Trish into L&D? 8:50 - How many patients is an L&D nurse working with at once? 10:02 - Is an L&D nurse there for an OB/GP or midwife? 11:53 - Birth preferences and plans 19:30 - Why your birthing partner needs to know your preferences and plans (and bringing them up early with everyone involved) 23:40 - Trish explains her passion for patient/student/client ability to choose to leave a practice 25:17 - What are all the different tasks an L&D nurse is doing during the entirety of labor and delivery? 29:32 - Does Trish feel like L&D nurses are as handson as she would like to be? 32:27 - What difference does a prepared partner bring to the experience? 36:52 - Informed conset and informed refusal 42:34 - Have a question? Just ask! 47:27 - Pushing 53:02 - What does “hospital policy” mean? 55:46 - How can people connect with Trish? | |||
| Episode 343: Can You Prevent Diastasis Recti During Pregnancy? | 11 Jun 2024 | 00:14:41 | |
In today’s episode, Anita and Jessie answer the VERY popular client question: can you prevent diastasis recti during pregnancy? They discuss why someone might want to prevent diastasis, what additional issues diastasis might set off, and just how important the way we talk about peoples’ bodies is. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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 236: Top 10 Tips for Working Out with Kids at Home | 14 Jun 2022 | 00:19:41 | |
In today’s episode, Jessie discusses simple and best practices to work out with kids around. Jessie has been using these tips to create a consistent, regular exercise routine in her life for 7 years. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 1:01 - What we are talking about today! 5:14 - Tip #1: Approach every workout with the mindset that you are going to be interrupted 6:21 - Tip #2: Break up the workout 7:42 - Tip #3: Do not change your clothes to exercise 8:19 - Tip #4: Exercise equipment stays out in plain view 9:15 - Tip #5: Snacks and screens 10:04 - Tip #6: Reset the boundaries with your toddlers or older kids again and again 11:27 - Tip #7: Get super realistic about your expectations for yourself (for the life you are living right now - what is ACTUALLY possible?) 12:48 - Tip #8: Know that the first few months of starting an exercise plan/program is sa learning curve… 14:58 - Tip #9: Practice working out when it is inconvenient 16:34 - Tip #10: If you are able, ask for more support… 18:03 - Rundown and Wrap | |||
| Episode 235: What You Can Do For Your Core in Pregnancy | 07 Jun 2022 | 00:17:38 | |
In today’s episode, Jessie and Anita discuss what pregnant people can do for their core while they are pregnant - and think about core exercises differently. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 1:04 - Bump to Birth self study is available to purchase TODAY! 2:53 - What we are talking about today! 3:30 - Consideration #1: Connecting to your core in different ways is key 7:30 - Consideration #2: Traditional core exercises - crunches and sit ups - get awkward in pregnancy 14:04 - Consideration #3: It’s not all about strengthening your core 16:50 - Wrap up | |||
| Episode 234: 5 Ways That Exercise Can Help You When Everything is Awful | 31 May 2022 | 00:13:40 | |
In today’s episode, Jessie and Anita discuss ways to use exercise as a tool to help you along in your life during these times when things feel so painfully hard. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 1:04 - What we are talking about today 3:06 - #1: Exercise can force me to feel things in my body when I am feeling really numb to things 5:29 - #2: It forces me to breathe in deeper and different ways 7:04 - #3: It can help to reconnect me to a sense of power and purpose - within myself, within my body, within my life 9:00 - #4: It can really help with the aches and pains that come with stress 11:07 - #5: Completing the stress cycle 13:00 - Wrap up | |||
| Episode 233: Try This Postpartum Running Workout | 26 May 2022 | 00:16:53 | |
In today’s bonus episode, Jessie gives you a peek into her “Ready, Get Set” program with a guided test run - complete with warm up and cool down! - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References: Ready, Get Set Program - ON SALE UNTIL THURSDAY, MAY 26th 2022 @ 11:59PM PST Time Stamps: 1:00 - Intro to this bonus episode! 1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan) 3:39 - Jessie coaches you through a running workout! 15:37 - Wrap up! | |||
| Episode 232: What to Stop Doing to Help Your Pelvic Floor Symptoms | 24 May 2022 | 00:15:28 | |
In today’s episode, Anita realized that we often give you suggested on things to help pelvic floor symptoms. But - before that - let’s talk about what you can STOP doing to help your pelvic floor symptoms! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Show Notes 1:00 - Introduction to the subject 1:43 - Review of the picture of the pelvic floor muscles 3:16 - The pelvic floor doesn’t work in isolation - time to picture the pelvic floor canister! 3:59 - Habit to check in with #1: Are you constantly sucking in? 7:02 - Habit to check in with #2: Do you constantly clench your bum? 8:50 - Habit to check in with #3: Being too focused on your pelvic floor 11:26 - One thing TO do: If you can, please take some breaks throughout the day to do some deep breathing 13:40 - Review and wrap up! | |||
| Episode 231: How To Make Friends with Movement with Dr. Jillian Murphy | 17 May 2022 | 00:22:23 | |
In today’s episode, Jessie talks with Dr. Jillian Murphy about realizing and untangling your relationship with exercise from a damaging place to positive, healthy, flexible, and rooted in care for self. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Enrolment is now OPEN for To Pregnancy and Beyond! 3:26 - Intro to the episode 5:36 - How Jessie progressed into the perspective of fitness coaching she is in now 8:31 - What has it felt like for Jessie to step out of the more conventional fitness world? 10:37 - What’s Jessie’s philosophy and strategy when it comes to shifting the perspective on why we move our bodies? 15:30 - Jessie discusses ways to get through the initial resistance to get back to movement 17:30 - The way in which Jessie approaches exercise now 21:40 - Wrap up! | |||
| Episode 230: I Might Not Be the Coach for You | 10 May 2022 | 00:12:49 | |
In today’s episode, Jessie talks through values - and why she may just not be the coach for you. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - To Pregnancy and Beyond is almost open for enrollment! 3:05 - What we’re talking about today 4:54 - Business is political 6:07 - Why Jessie is talking about this, today 6:57 - Why To Pregnancy and Beyond may not be the program for you - and why it might be 9:05 - What our work in To Pregnancy and Beyond is and is about 11:38 - Enrolment is open soon for To Pregnancy and Beyond! And wrap up | |||
| Episode 229: REPLAY - Who's Taking Care of the Moms? | 03 May 2022 | 00:31:23 | |
Today's episode is a throwback to one of our favorites: Episode 107. Anita and Jessie address Toi Marie’s recent Instagram post which posed the question: Who is taking care of the moms? - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References https://www.instagram.com/toimarie/ https://www.instagram.com/p/B7ccynDl0Kn/ https://www.instagram.com/iamerinbrown/ To Pregnancy and Beyond waitlist Time Stamps 0:55 - To Pregnancy and Beyond enrolment opens soon - get on the waitlist! 2:50 - Introduction to thie replay episode 5:15 - What we are talking about today! 7:39 - Do WE feel taken care of right now in our lives? 13:45 - Another gem of a post from Toi Marie to discuss! 15:03 - Discussing the level of self-sufficiency in motherhood (inspired by a comment on Toi’s second post!) 21:24 - What to do when you need help! 22:13 - Exploring the topic of mom guilt. 29:20 - A game-changer for Jessie… 30:13 - Wrap up! | |||
| Episode 228: Reflecting on 3 Birth Experiences with Andrea Schleibaum | 26 Apr 2022 | 00:29:30 | |
In today’s episode, Anita talks with Andrea Schleibaum about her different experiences birthing three children - including why and what changed in her approach from baby #1 to baby #3. Andrea is a physical therapist and opening her new practice, Bloom Pelvic PT in September 2022 in Beverly, Massachusetts. Andrea is happy to connect any new or expecting moms in the area to answer any questions they have! Andrea’s Email: andreafletch2@gmail.com - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join 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 - Enrolment for the group option of The Bump to Birth Method Program is now OPEN! 4:03 - Introduction to our special guest and episode topic! 6:12 - What did Andrea’s first and second pregnancies feel like? 7:20 - How did preparing for birth go for Andrea’s first two? 14:00 - How was postpartum with each of Andrea’s first two? 17:40 - How was Andrea’s third pregnancy different than the previous two? 21:40 - What helped Andrea prepare for her induction? 23:53 - Did spontaneous pushing feel different from first to third birth? 25:19 - What has recovery #3 been like? 27:05 - What advice would Andrea give someone birthing for the first time? And what advice would she give people having subsequent births? 30:10 - Wrap up | |||
| Episode 227: Preparing for Subsequent Birth | 19 Apr 2022 | 00:37:45 | |
In today’s episode, Anita gives her top 5 tips for preparing for a subsequent birth. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Show Notes 0:55 - Waitlist: Bump to Birth Method 3:25 - What today’s episode is all about! 4:20 - Tip #1: Process your last birth 7:21 - Tip #2: What are your current birth preferences? 13:03 - Tip #3: Connect to your breath 20:41 - Tip #4: Posture and movement breaks to getting ahead of aches and pains and prepare body for birth 29:43 - Tip #5: Ask yourself how you want to prepare - what will make you feel more calm, confident, and prepared this time around? 36:17 - Wrap up | |||
| Episode 342: Why Speaking Up Matters with Naush Ansari | 04 Jun 2024 | 00:45:32 | |
In today’s episode, Jessie talks with Naush Ansari - fitness and nutrition coach, pregnancy and postpartum fitness specialist, engineer, wife, and mother of 3 - about how we, as humans, run our businesses while the world is a very difficult place to exist in. When there are events happening in the world that are so horrific: what are we to do? How do we exist as fitness and health professionals, business owners and CEOs amidst it all? Naush talks with us about everything from communication and social media activism, to incorporating personal values into your business and marketing. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References 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 226: Meet the Postnatal Pros from PFSA! | 12 Apr 2022 | 00:39:25 | |
In today’s episode, Jessie talks with a few postnatal colleagues who have gone through Postnatal Fitness Specialist Academy about what the academy has done for them to shape, shift and evolve their coaching of postpartum people. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:55 - Open for enrolment: Postnatal Fitness Specialist Academy 3:01 - Introduction to today’s episode 4:31 - Erica Friedman, Pre-Postnatal Fitness Coach 13:21 - Rhonda Chamberlain, Physical Therapist and Pre-Postnatal Fitness Coach 18:41 - Kimberly Smith, Pregnancy and Postpartum Coach 22:06 - Martine Chiasson, Kineseologist and Certified Pre-Postnatal Fitness Specialist 27:50 - Mireille Treeby, Science Lecturer, Postnatal Fitness Coach 32:53 - Jessica Lacoursiere, Postnatal Strength Coach | |||
| Episode 225: How to Adjust Your Workouts as Your Pregnant Body Changes | 05 Apr 2022 | 00:24:17 | |
In today’s episode, Jessie and Anita discuss their tips to adjust your workouts - so you can keep working out - during pregnancy. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:54 - The waitlist for Anita’s Bump to Birth Method group online program is OPEN! 3:27 - What we are talking about today! 4:12 - Tip #1: Adjust that “all or nothing” mentality 7:11 - Tip #2: Bring your ribs forward over your pelvis 9:08 - Tip #3: Connect to your breath 11:34 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms 16:06 - Tip #5 - Modify your strength training as you grow! 19:46 - Tip #6 - Modifications for high impact exercise in pregnancy | |||
| Episode 224: Partner Labour Support Strategies | 29 Mar 2022 | 00:19:42 | |
In today’s episode, Anita goes over partner roles and responsibilities, as well as tips to prepare yourself and your partner for birth - including ways your partner can support you in order for you to stay present during the process. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:54 - The waitlist for Anita’s Bump to Birth Method group online program is OPEN! 2:20 - Anita announces her FREE Live Masterclass coming up in the next month! 3:19 - What today’s episode is all about 6:44 - Tip #1 (How your partner can support you during birth): Make sure you stay hydrated during labour 7:43 - Tip #2: Remind you to pee every 1-2 hours 8:26 - Tip #3: Remind you to change positions 10:12 - Tip #4: Understand “induction” 10:31 - Tip #5: Know birthing positions (for medicated AND unmedicated) 12:49 - Tip #6: Know ways to help minimize tearing 13:08 - Tip #7: Know interventions 13:40 - Tip #8: Does your partner know your birth preferences? 15:55 - Tip #9: How can your partner advocate for you during birth? 17:05 - Wrap up (why this is all so important) | |||
| Episode 223: Exercising with Prolapse 101 | 22 Mar 2022 | 00:24:06 | |
In today’s episode, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Jessie’s FREE ‘Postnatal Pro LIVE’ workshop series Show Notes 1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’ 3:16 - What we are talking about today! 4:04 - Consideration #1: Jumping off point - conversations around prolapse 6:23 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse 11:30 - Consideration #3: Symptoms are about so much more than only exercise 14:55 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise 17:58 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse 22:38 - Wrap up | |||
| Episode 222: 5 Ways to Create More Effective Fitness Programming for Postpartum People | 15 Mar 2022 | 00:17:35 | |
In today’s episode, Jessie goes over 5 tips for postpartum folks and their coaches to create the most effective and efficient fitness programming. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Jessie’s FREE ‘Postnatal Pro LIVE’ workshop series Show Notes 1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’ 3:20 - What we are talking about today! 5:32 - Tip 1: Keep your programming clear and simple 7:37 - Tip 2: You probably don’t need to plan deload periods 9:48 - Tip 3: Regarding exercise design of the program, we want to get postpartum folks up off the floor within the first session 11:25 - Tip 4: Provide ongoing restful periods during an exercise session 14:23 - Tip 5: Plan in 4 week blocks 16:13 - Wrap up! | |||
| Episode 221: REPLAY - Why Does My Postpartum Belly Look Like This? | 08 Mar 2022 | 00:17:07 | |
In today’s episode, Jessie and Anita discuss postpartum bellies: what’s physically happening, who to talk to, and what to do about them. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Jessie’s Ultimate FREE Postnatal Consultation Form Show Notes 1:02 - What we’re talking about today 1:39 - Preface to the conversation - we are not medical doctors 3:02 - What we think we’ve messed up in the health and fitness worlds around this subject 4:07 - Core and pelvic floor function 6:08 - The beliefs and systems that keep us small 7:45 - Conditional thoughts around “bouncing back” after pregnancy 10:54 - The very real reasons we may feel discomfort around living in a bigger body 12:05 - Where we land with this | |||
| Episode 220: Perineal Massage to Prepare for Birth with Kate Roddy | 01 Mar 2022 | 00:47:50 | |
Today, Anita talks with fellow pelvic health physiotherapist, Kate Roddy, all about perineal massage to prepare your pelvic floor for birth! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Anita’s Bump to Birth Method online program Show Notes 2:47 - What we are talking about on today’s episode! 3:38 - What is perineal massage? And what do we need it? 12:38 - Benefits of perineal massage 15:17 - How to give yourself a perineal massage (and a ritual that includes breathing and music) 21:08 - Kate discusses the Kegel Release Curve™️ tool to make perineal massage easier 25:31 - Setting the environment and planning 29:23 - How to employ perineal massage postpartum 44:29 - If I’ve given birth before, and stitches weren’t quite right/it didn’t heal quite properly, will perineal massage help? 47:10 - Wrap up | |||
| Episode 219: How Are We, Really? | 22 Feb 2022 | 00:36:08 | |
Today, Jessie and Anita have an honest, casual chat about how we are all doing during this time in the world - how we are taking care of ourselves and adjusting in our businesses and lives! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References FREE Postnatal Consultation form from Jessie Mundell Show Notes 1:00 - Download the FREE Postnatal Consultation form! 3:10 - What we are talking about today! 4:00 - Anita: how are you, really? 5:07 - Jessie: how are you, really? 8:22 - What has Anita been doing to be as OK as possible? 11:35 - What has been working for Jessie lately? 17:35 - Jessie on sorting her menstrual cycle out 18:40 - On couples counciling 19:35 - On decluttering 22:32 - On being working parents 23:06 - What does 2022 look like for Anita’s business? 30:30 - What does 2022 look like for Jessie’s business? 34:20 - On 4 years of the To Birth and Beyond podcast 35:18 - Wrap up | |||
| Episode 218: Returning to Exercise Postpartum with Rhonda Chamberlain | 15 Feb 2022 | 00:38:22 | |
Today, Anita talks with Rhonda Chamberlain about her journey through pregnancy, birth and postpartum recovery plus shifting her physiotherapy focus to working with the postpartum population - along with some tips and tricks along the way for returning to exercise after giving birth! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Pelvic Health and Fitness Podcast Show Notes 1:00 - Introduction to today’s special guest: Rhonda Chamberlain! 2:17 - What invited Rhonda to work with the postpartum population? 9:45 - Did Rhonda do anything to prepare for birth (fitness, birth, additional education)? 12:50 - What are some things Rhonda helps clients with now that she wasn’t aware of during her own births? 18:02 - How does Rhonda fit movement in, and what does that look like throughout the week? 22:15 - On Athlete Brain 24:00 - What tips does Rhonda have regarding finding ways to fit in movement at any time in life? 28:29 - What did Rhonda’s running journey look like? 31:24 - What advice would Rhonda give to someone navigating the first year of postpartum recovery? 33:35 - Rhonda shares about her podcast: Pelvic Health and Fitness Podcast 35:00 - How can people work with Rhonda? 36:48 - Wrap up | |||
| Episode 217: How to Take the Mental Energy Out of Pre and Postnatal Exercise with Tryna DeGagne | 08 Feb 2022 | 00:22:22 | |
Today, Jessie talks with client and physiotherapist, Tryna DeGagne, about her postpartum experience, and how to take the guesswork out of recovery and getting back to strength training with To Pregnancy and Beyond! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Jessie’s To Pregnancy and Beyond online program - CLOSING SOON! Tryna’s practice: Element Physiotherapy Show Notes 0:58 - To Pregnancy and Beyond program doors are CLOSING! 3:21 - Introduction to today’s special guest: Tryna DeGagne 7:29 - What has been the biggest difference in how Tryna thinks about and treats the pelvic floor? 8:42 - Where was Tryna at movement-wise going into her first pregnancy? 10:06 - What did postpartum recovery and return to exercise look like afte rthat first birth? 11:17 - What did Tryna find in those early weeks and months of getting back into strength training and workouts with To Pregnancy and Beyond? 15:24 - Where is Tryna at now after the loss of baby Harris, and how she has started back into exercise this time around? 17:28 - What are Tryna’s favorite features of To Pregnancy and Beyond? 20:02 - Final thoughts and wrap up! | |||
| Episode 341: Postpartum Sexual Health with Rachel Ollivier | 28 May 2024 | 00:40:10 | |
In today’s episode, Anita talks with Rachel Ollivier, PhD NP(F) all about sexual health after birth. We cover why Rachel chose this area of research and what is being found, as well as tips to navigate pain, intimacy, and body image postpartum. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
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 216: How to Lift and Carry Your Toddler While Pregnant | 01 Feb 2022 | 00:14:51 | |
Today, Jessie and Anita talk through strategies around how to lift, how to carry, and why your toddler suddenly wants to be carried all the time - and some tips around remedying that! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Anita’s Bump to Birth Method online program Show Notes 0:58 - Bump to Birth self study is open for enrollment! 2:47 - What we are talking about today! 4:44 - Tip #1: Try to get the toddler higher up before lifting them 5:36 - Tip #2: Exhale when you are lifting 7:02 - Tip #3: Try different variations on how you lift 8:02 - Tip #4: Switch sides while carrying 10:48 - Tip #5: Find ways to incorporate strength training 12:10 - Tip #6: Spend some time at toddler height | |||
| Episode 215: Preparing for Birth After a Traumatic Birth | 25 Jan 2022 | 00:20:34 | |
Today, Anita goes through different tips to prepare you and your support team for a birth following a traumatic birth. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Anita’s Bump to Birth Method online program To Birth & Beyond podcast Episode 21 with Amy Dawes Australasian Birth Trauma Association PATTCh – Prevention and treatment of traumatic childbirth Show Notes 0:58 - Bump to Birth self study is open for enrollment! 2:47 - What we are talking about on today’s episode 5:11 - Birth trauma is not necessarily just about what happened during birth 5:37 - Tip #1: Debrief around previous birth 6:01 - Tip #2: Determine what professional support you feel would be helpful this time around 8:25 - Tip #3: Ask questions (around past birth and current pregnancy) 9:35 - Tip #4: Take an evidence-based program or prenatal class (or all or both!), and consider working with a pelvic health physiotherapist 10:20 - Tip #5: Learn about advocating for your preferences and understanding informed decisions 11:14 - Tip #6: Communicate with your care provider and ask to see past charts 14:46 - Tip #7: Consider having a doula this time around 17:16 - Round up and wrap up | |||
| Episode 214: Stop Waiting to Exercise Until Your Body is “Fixed” | 18 Jan 2022 | 00:11:53 | |
Today, Jessie talks about options to move your body to help move healing along - as opposed to waiting until you are feeling 100% - spurred by a social media post from Madison Cleckler! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References
Show Notes 0:58 - The workout trial for ‘To Pregnancy and Beyond’ is open now! 3:56 - What we’re talking about today 5:12 - On the fear around what your body is like / how it functions now 7:06 - What your return to exercise should address/support you in 8:11 - What I see in clients when they are active 9:42 - Wrap Up | |||