On this show, we provide information and education on fitness, the pelvic floor, fertility, pregnancy, birth, postpartum, and pelvic health. We offer a space to have candid and vulnerable conversations on the struggles and joys of parenthood, including all aspects of our physical, mental, and emotional health.
Hosted by Jessie Mundell - mom, Kinesiologist, and fitness coach to pregnant and current moms - and Anita Lambert - mom, pelvic health and orthopedic Physiotherapist with a focus on perinatal health.
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Episode 355: 5 Things To Do Right Now To Reduce Your Prolapse Symptoms
Tuesday, September 3, 2024 • Duration 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.
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
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
Tuesday, August 27, 2024 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Episode 345: REPLAY - From Bump to Birth Method to Recovery - Rachel’s Birth Story
Tuesday, June 25, 2024 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
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?
Episode 256: REPLAY BONUS - Meet the Perinatal Pros from PFSA!
Friday, October 21, 2022 • Duration 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.
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If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
0:55 - Prenatal and Postnatal Fitness Specialist Academy - open for enrolment!
3:45 - What we are talking about today!
Episode 254: The Truth About Kegels and Harmful Postnatal Body Marketing
Tuesday, October 11, 2022 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
Episode 253: Making Exercise Adjustments for Folks with Larger Bodies
Tuesday, October 4, 2022 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
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?
Episode 251: Preparing for a Vaginal Birth After Cesarean (VBAC)
Tuesday, September 20, 2022 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
0:55 - The waitlist for Anita’s LIVE online Bump to Birth Method is open now!
Episode 250: How to Run a Successful Initial Perinatal Client Consult
Tuesday, September 13, 2022 • Duration 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!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us oniTunes andStitcher to rate/review/subscribe to the show.
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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
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!
0:55 - Prenatal and Postnatal Fitness Specialist Academy - get on the waitlist for more info, today!
3:18 - Intro to today’s episode!
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!
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
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
