In this solo episode of the Nikki J Fitness podcast, we review eight tips to reduce perineal tearing during birth.

First and second degree tearing is common during birth, but these tips may help you mitigate a third or fourth degree tear.

Let me preface this episode by saying that there is absolutely no shame in tearing! But I hope these birth tips will help you optimize your birthing experience.

If you are pregnant, or want to learn about ways to reduce perineal tearing, then this short episode is for you!

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness:

The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program:

https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

SHARING IS CARING:

If you like what you hear, please consider rating my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

In this episode of the Nikki J Fitness podcast, we are talking about chemical exposure through feminine hygiene products and the impact on our vaginal and overall health.

To speak about this, we are joined by guests Delphine Veilleux and Miriam Leckenby, two women who are on a mission to improve the health of the planet and by extension women's health. They are co-Founders of Rosaseven, which is a period underwear company based in Vancouver BC.

In this interview, we discuss the following questions:

- from a vaginal and women health perspective what's concerning about the use of traditional pads and tampons?

- women can be exposed to chemicals vaginally through things like lubricants, methods of contraception etc, but what does the research tell us about exposure to chemicals via feminine hygiene products?

- mucus membranes in the vagina have a high rate of absorption, so what does this mean for chemicals that may be present in pads and tampons, or even the underwear we wear? How can it affect us?

- what's the environmental impact of using pads and tampons?

If you are a person with a menstrual cycle, or would like to learn more about eco-period underwear and how it can help mitigate our exposure to chemicals found in traditional pads and tampons, this interview is a must-listen!

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

SHARING IS CARING:

If you like what you hear, please consider rating my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

In this special episode of the Nikki J podcast, we have a conversation with health journalist, Chelsea Conaboy, author of the new book, "Mother Brain."

Chelsea Conaboy is a journalist specializing in personal and public health, based in Maine, USA. She was part of the Boston Globe's Pulitzer prize–winning team for coverage of the Boston Marathon bombing and has worked as a magazine writer with bylines at Mother Jones, Politico, The Week, the Boston Globe Magazine, and others.

In "Mother Brain," Conaboy debunks the concept of "maternal instinct" and tells a new story about what it means to become a parent. "Mother Brain" is a groundbreaking exploration of the parental brain that untangles insidious myths from complicated realities.

In our interview, we discuss the following questions:

- how do our brain structures begin to change in the early postpartum days?

- how do non-biological caregivers experience a change in brain structure and hormones?

- is "mommy brain" a myth?

- how is motherhood good for the brain in the long run?

-why is maternal instinct a myth?

- how do you think we should educate women prenatally on the mental changes they may/will experience?

Whether you're a new mother or just interested in learning more about motherhood brain, this podcast episode is a must-listen. Join us as we explore the fascinating world of women's health and the biology of caring for children with Chelsea Conaboy.

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

Sharing is caring:

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

In this episode of the Nikki J Fitness podcast, we're thrilled to welcome Susan Clinton, a renowned orthopedic and women health physical therapist based in Northern Michigan.

In this interview, we discuss the importance of GI health during the postpartum period. Susan shares her extensive knowledge on the digestive system and how it can be affected by pregnancy and childbirth. We talk about real postpartum life, and discuss practical tips on how new mothers can care for their bodies to promote healthy digestion. Listeners will learn how to make small changes to their diet and lifestyle that can have a big impact on their digestive health.

In the podcast, we discuss the following the questions:

- Why do we care about GI health in the postpartum era?

- We all know hormones are shifting postpartum - how does that shift impact our gut?

- Do some people develop sensitivities postpartum all of a sudden?

- Is there a way to test for sensitivities for those people who don't want to do a 1000 elimination diets?

- What's the optimal way to eat postpartum to support your gut health and your energy levels?

- What's your advice to a postpartum woman who is experiencing GI issues or a lot of bloating - what first step can she take to get on track with healing?

In sum, Susan Clinton's expertise in GI health during the postpartum period is invaluable to new mothers who are navigating the challenges of postpartum recovery.

Whether you're a new mother or just interested in learning more about GI health and nutrition, this podcast episode is a must-listen. Join us as we explore the fascinating world of GI health and postpartum recovery with Susan Clinton! Thanks for listening!

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thank you very much - sharing is caring!

We're talking about how something as simple as breath can have a huge impact on your body, and therefore, on your fitness.

In this podcast episode of the Nikki J Fitness podcast, we are speaking with personal trainer, Jenny Tecklenberg, based in Playa Del Carmen. We're going to dive into some of the science behind breathwork and how it can help transform your body.

Breathwork isn't just about the physical benefits. It can also help you manage stress, anxiety, and even chronic pain. By connecting to your breath, you can tap into your body's natural healing mechanisms and create a sense of calm and balance in your life.

We'll also explore a breathing tool that you can use daily to help switch your nervous system from fight or flight mode into rest and digest, the parasympathetic nervous system.

So if you're looking to transform your body and take your health to the next level, this podcast is for you. Join me as we explore the transformative power of breathwork and how you can use it to live your best life. Let's breathe together and unlock the full potential of our bodies and minds!

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If you're looking for a tropical getaway to renew and replenish your body and mind, check out Jenny's unique luxury retreat locations on hamamawellness.com. Use the code "Nikki10" at checkout to claim your 10% discount off your next retreat with Jenny!

In this episode of the Nikki J Fitness podcast, we'll be discussing a topic that affects many mothers, and that's caesarean birth recovery.

Our guest, Jaclyn Seebach, is a physiotherapist with special interest in pelvic health based in Toronto. She is a mom of 4 and has experienced four c-births herself, and she will be answering some of the most frequently asked questions about c-births.

We'll be discussing common challenges that mothers face during caesarean-birth recovery, and tips for mothers who are recovering from a caesarean birth. So, if you're a mother who has experienced a caesarean birth and you have some burning questions that you would like answers to, or if you're simply interested in learning more about this topic, you won't want to miss this episode.

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

Welcome to this episode of the Nikki J Fitness podcast where we are speaking with Ruth Skutezky, Registered Clinical Counsellor, on 'Babyproofing Your Relationship'!

During this interview, Ruth shares her expert insights on how couples can navigate the joys and challenges of parenting together. We discuss the importance of maintaining a strong connection with your partner during the transition to parenthood and strategies for effectively communicating with one another.

Ruth also offers practical advice on how to overcome common relationship hurdles that often arise during this time, including division of labor, financial stress, and intimacy issues. Her warm and empathetic approach to counselling is evident throughout the conversation, and I know that her insights will be incredibly valuable to all of our listeners

So, whether you're a new parent, an expectant parent, or simply looking for ways to strengthen your relationship with your partner, be sure to tune in to this episode of 'Babyproofing Your Relationship' with Ruth Skutezky. You won't want to miss it!

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown.

In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

Childbirth can be a daunting experience, and many women feel anxious and overwhelmed as their due date approaches. Visualization and meditation can be powerful tools to help expecting people feel more relaxed, focused, and confident during labour and delivery.

In this episode of the Nikki J Fitness podcast, we'll be exploring the benefits of visualization and meditation for childbirth with Carolyn Green, Postpartum Doula, coach of meditation, ayurveda, reiki and yoga.

Carolyn shares some insights and techniques that can help expecting mothers prepare for childbirth.

Carolyn describes visualization as the use imagery to create a calming and reassuring affect during before and labour. By focusing on positive images, such as a peaceful nature scene or a cherished memory, women can reduce stress and anxiety and prepare their minds for the challenges ahead.

Meditation, which involves focusing the mind on the present moment, can be particularly useful during contractions as it helps women stay centered and focused, and allows them to ride the waves of pain without becoming completely overwhelmed.

In sum, visualization and meditation can be powerful tools to help prepare for childbirth. By creating positive mental images, staying present and focused, and releasing physical and mental tension, women can reduce anxiety, stay calm, and have a more positive childbirth experience.

If you're an expecting mother, tune in to learn about some of these visualization and meditation techniques!

To connect with Carolyn, visit her website: http://www.greenheartwisdom.com/

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Want more guidance on fitness during pregnancy and postpartum? Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

A pregnant client recently asked me, "Nikki, I am sorry if this is TMI, but what did you do with your pubic hair before birth?!"

We chuckled and we chatted about it - but I think this is a question that many women think about as they approach their due date. It's also one of those things we may not talk about much.

So I brought in a dear old friend and very experienced Montreal-based Doula, Megan Howarth, to the podcast, to talk about what she has seen and what she tells her pregnant clients in her successful doula practice.

Together, we unpack the question about what to do with pubic hair before birth, and also touch on popularization of perineal massage and how it may or may not help.

If you pregnant, plan to be or know someone who is, please share this podcast with them!

Want more guidance on fitness during pregnancy and postpartum?

Check out my online programs:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown.

In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!

If you're pregnant and wondering what supplements to take, this episode is for you! I speak with Dr. Emily Habert, Director of the Aspire Naturopathic Health Centre in North Vancouver about what supplements to take throughout your pregnancy.

We talk about the quality of supplements, what to look for, and Dr. Habert specifically talks about iron, vitamin D, B, probiotics and more.

We also talk about supplements and health support tips during the 4th trimester to support your hormones health once your baby is born.

Happy listening! _____

Want more guidance on fitness during pregnancy and postpartum? Let me help you take the guesswork out of your fitness. My online programs can help:

Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp

Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp

Stay connected with me:

- on Instagram @nikkijfitness

- visit nikkijfit.com

If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on "Write a Review" to rate and review the podcast.

You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family.

Thanks for listening!