Pelvic Health and Fitness

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In this educational episode, Rhonda sits down with pelvic health physiotherapist Aliya Dhalla to revisit the important (and often misunderstood) topic of prolapse. Together, they break down what prolapse really is, common myths, and why symptoms matter more than grades. 

This episode is packed with compassionate strategies to help you feel confident moving your body again. Rhonda and Aliya share practical tips for managing symptoms, strengthening support muscles, and using tools like pessaries or support garments, all while reminding you that prolapse doesn’t have to hold you back from exercise, motherhood, or living fully.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
 → Sharing it with a friend
 → Leaving a review on Apple Podcasts
 → Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Aliya’s website
• Book with Aliya online or in-person in Toronto @ Box Wellness Co.
• Listen to Aliya’s podcast: The Not Your Mother’s Pelvic Floor Podcast
• Follow Aliya on Instagram: @boxwellnessco
• Support options mentioned for prolapse: Poise Impressa, Uresta, Hem Support Wear

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• What prolapse is (and what it isn’t)
• Why prolapse “grade” doesn’t always match symptom severity
• Common misconceptions and the emotional impact of an early prolapse diagnosis
• Symptom management through pelvic floor strength, breath work, and relaxation techniques
• The role of surrounding muscles (glutes, hips, core) in pelvic floor support
• Avoiding constipation and managing intra-abdominal pressure during daily life
• Returning to strength training, running, jumping, and other activities safely
• Using tools like pessaries, tampons, or supportive underwear to reduce symptoms
• Understanding how stress, cycle, and nervous system tension can affect symptoms
• Tracking patterns to better understand your body and build confidence
• How to gradually increase tolerance to load and pressure during exercise
• Post-surgical considerations and the ongoing role of pelvic floor physiotherapy
• Key message: prolapse doesn’t have to hold you back from movement or a full life

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In this episode Rhonda shares 5 practical tips to help you get out of an exercise rut - whether you’ve been sick, injured, busy with summer, or simply feeling unmotivated.

This episode is packed with compassionate, doable strategies to remove barriers, reframe your mindset, and rebuild consistency without relying on fleeting motivation. Rhonda shows you how to stack habits, use “temptation bundling” for momentum, and keep workouts short and simple, all while reminding you that life ebbs and flows, and self-compassion is always part of the process.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
 → Sharing it with a friend
 → Leaving a review on Apple Podcasts
 → Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Spotify Playlists: Strong at Home Throwbacks + other workout mixes
• Follow Sohee Carpenter on Instagram (resource on “temptation bundling”)

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Why September often feels like a “reset” season 
• Why motivation is overrated (and what to lean on instead)
• Tip 1: Remove barriers (clothing, equipment, scheduling)
• Tip 2: Use music to get pumped up
• Tip 3: Habit stack workouts with existing routines
• Tip 4: Temptation bundling (pairing exercise with something you enjoy)
• Tip 5: Keep it short + simple (5 minute workouts really do count)
• Encouragement to embrace life’s ebbs + flows with compassion

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In this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain.

This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
 → Sharing it with a friend
 → Leaving a review on Apple Podcasts
 → Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Episode #23 with Antony Lo: Do Something Different
• Episode #62: How do I know if I’m getting better if I still have pain?
• Instagram post: Motion is Lotion Phases
• Instagram reel: Z-Lying Reset Position
• 5-minute Body Scan Meditation
• Group Physiotherapy Classes – class information and waitlist

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Life + business updates (summer camping, fall routine, new classes)
• Why fall feels like the best season for structure and balance
• Analogy 1: Motion is lotion – three phases of movement
  • Phase 1: Gentle motion is lotion 
  • Phase 2: Variety of motion is lotion
  • Phase 3: Progressively loaded motion is lotion
• Analogy 2: Farm field analogy for nervous system + movement
• Using pain as your guide (safe zone: 3/10 or less)
• Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work)
• Healing is a rollercoaster – why basics always matter
• Encouragement that small nudges expand your movement “farm field” over time

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In this pep talk episode, Rhonda acknowledges the heaviness of the world right now, from global crises to the everyday demands of motherhood, and reminds you that your needs still matter.

This episode is packed with gentle, encouraging ideas to help you care for yourself without guilt or perfectionism. She offers compassionate reminders that all movement counts, joy is still allowed, and saying no is a powerful act of self-respect, all while affirming that you’re already doing enough.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
 → Sharing it with a friend
 → Leaving a review on Apple Podcasts
 → Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Follow Shanté (The Movement Maestro) on Instagram
• Subscribe to Shanté’s email newsletter
• Check out Shanté’s new podcast: ChatGPT Curious
• Check out ChatGPT (OpenAI)
• Book with Rhonda

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Why it feels hard to “show up” in heavy times
• Inspiration from Shanté Cofield’s words
• A grounding breathwork exercise to release tension
• Reminder #1: All movement counts
• Reminder #2: Joy is still allowed
• Reminder #3: Saying no is self-respect
• How to take small, kind steps for yourself today

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In this episode, Rhonda shares 5 real-life strategies to help you keep moving during the busy, unstructured summer months — without guilt or perfectionism.

This episode is packed with ideas to help you move in ways that feel good and doable this season. She offers creative, compassionate tips for getting movement in with your kids, on your own, or in snack-sized doses, all while reminding you that all movement counts.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
→ Sharing it with a friend
→ Leaving a review on Apple Podcasts
→ Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Check out Rhonda’s Spotify playlists
• Join Rhonda’s Summer Strength Class ($15 pay as you go)
• Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD)
• For 1:1 Support - Book with Rhonda at Encompass in Kitchener or Virtually
• Join Rhonda’s Strong at Home Membership ($79/month CAD)

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• How to make outdoor workouts fun and doable
• Creative ways to move while your kids play
• Reframing your day to recognize “movement wins”
• The value of short walks and solo time
• Flexible fitness plans that you can follow that support consistency (not perfection)
• Why self-compassion matters

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In this catch-up episode, Rhonda shares why she took a pause from podcasting, what’s been happening in her life and health, and what to expect from the show moving forward.

She opens up about her diagnosis with idiopathic tracheal stenosis—a rare condition that made speaking (and breathing!) increasingly difficult—and the medical journey that led to clarity and surgical intervention. Rhonda also reflects on how this experience changed her approach to rest, movement, and advocacy.

Plus: life updates, new office hours, working in-person again at Encompass Health and Wellness, and how she’s making space for this podcast in a realistic, sustainable way.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
→ Sharing it with a friend
→ Leaving a review on Apple Podcasts
→ Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• DM Rhonda on Instagram
• Shante's (The Movement Maestro) podcast
• Emma Jack's (Press Play Physio) website
• Check out Encompass Health and Wellness
• Ways to book with Rhonda

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• What to expect from today’s episode
• A big podcast announcement
• A new addition to Rhonda's family
• Rhonda’s health journey and diagnosis
• What it’s like managing work, motherhood, and podcasting
• A new in-person chapter at Encompass Health and Wellness
• Rhonda’s current schedule and how you can work with her

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In today’s episode, Rhonda gives us a little life update, a little podcast update, a little office update, and a little how-to-work-with-her update.

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If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!

LINKS AND RESOURCES MENTIONED IN EPISODE

DM Rhonda on IG

 Email Rhonda

 Book a call with Rhonda

 Check out Rhonda’s PDF Design service

 Check out Rhonda’s other Digital Creation services

 Check out Rhonda’s Strong at Home VIP(1:1) program

 Check out Rhonda’s Strong at Home Membership program

PODCAST LINKS & RESOURCES

 Follow Rhonda on IG 

 Rhonda’s Website 

 Check out Rhonda’s FREE Resource Library 

 Pelvic Health and Fitness Podcast 

 Book with Dayna(Rebirth Wellness)

SHOW NOTES: 

(0:49) - What we are talking about on today’s podcast!

(1:15) - An announcement about the podcast!

(4:23) - Curious about how my week looks as a solo entrepreneur? (And what to stay tuned for!)

(6:44) - Thank YOU - and a reminder about how you can work with me!

(7:30) - A little fun update!

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Today, Rhonda is honoured to welcome her friend and colleague: Sandra Boyse! We talk about Sandra’s journey into - and the importance of - trauma healing through pelvic health physiotherapy, how she operates her practice, and the ways this type of work can benefit YOU!

Sandra Boyse is a physiotherapist specializing in pelvic health with a home office in Dorchester ON. She is a mom to a 6-year-old girl and 4-year-old boy. Sandra is a big advocate for all things women’s health and empowerment!

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If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!

LINKS AND RESOURCES MENTIONED IN EPISODE

Follow Sandra on IG

Sandra’s Website(Home Health Physio)

PODCAST LINKS & RESOURCES

Follow Rhonda on IG 

Rhonda’s Website 

Check out Rhonda’s FREE Resource Library 

Pelvic Health and Fitness Podcast 

Book with Dayna(Rebirth Wellness)

SHOW NOTES: 

(0:49) - Rhonda welcomes Sandra Boyse to the podcast!

(1:18) - Sandra shares more about herself and what got her into the field of physiotherapy and then pelvic health

(3:58) - Sandra shares what treating in a hospital as a physiotherapist - especially during a pandemic - looked like for her

(6:56) - What did Sandra’s transition out of hospital work - and into building a home treatment office - look like?

(13:52) - What does Sandra feel about working from home - and what challenges does she face?

(16:10) - What does Sandra’s day-to-day look like running her practice from home?

(19:07) - Sandra shares why she is passionate about helping women heal from trauma in her pelvic physiotherapy practice

(27:19) - As an internal pelvic physiotherapist, Sandra shares if there is treatment that can happen without that internal assessment

(28:26) - If someone is listening and has similar symptoms to what we’ve talked about today, what would Sandra recommend their first step be?

(29:32) - What Sandra talks with her clients about regarding mental health

(31:24) - Sandra’s final take home message!

(32:03) - How people can find - and work with - Sandra!

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Today, Rhonda welcomes the incredible Shirley Weir to talk all about the phases of our sexual health lives, and how to ensure a healthy, powerful lifestyle while feeling AMAZING through them all!

Shirley Weir introduces herself as a Menopause Chick. Her perimenopause journey began in her 40s with sleep deprivation, brain fog, anxiety & depression which led Shirley to her doctor’s office, the book store and “Dr. Google,” but she was left feeling confused, overwhelmed and alone.

From sleep to stress to vulva, vaginal & sexual health, Shirley's research shows that 77% of women have questions, and she has made it her personal mission to ensure 100% of women have access to quality answers.

Shirley never imagined she’d become a “vagina health evangelist” but back in 2016, she surveyed her online community about what information and education they were craving—and the responses were, overwhelmingly: MORE options for treating vaginal dryness!

Why? Because vulva and vaginal health are important pillars of overall health—and because over 80% of women experience vaginal dryness in postmenopause—yet less than 4% currently have a viable solution.

This glaring gap in women’s health is not ok so Shirley has made it her personal mission to bring this statistic DOWN…through quality information, education and thoroughly-researched products...because we all deserve to FEEL AMAZING!

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If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!

LINKS AND RESOURCES MENTIONED IN EPISODE

Follow Shirley Weir on Instagram

Menopause Chicks Website

Menopause Chicks private Facebook community

The Nest private community - use the code FIRSTMONTH to get your first month free

PODCAST LINKS & RESOURCES

Follow Rhonda on IG 

Rhonda’s Website 

Check out Rhonda’s FREE Resource Library 

Pelvic Health and Fitness Podcast 

Book with Dayna(Rebirth Wellness)

SHOW NOTES: 

(0:49) - Rhonda welcomes Shirley Weir to the podcast!

(3:04) - Shirley tells us how she got into the space of navigating perimenopause and menopause

(4:46) - What is menopause?

(7:49) - What is actually happening to our bodies in perimenopause?

(10:17) - What are some things we should be watching for that indicate we are in perimenopause?

(15:36) - If someone is in the age range, what is the first step?

(18:24) - Shirley talks with us a little bit about hormone therapy

(27:38) - Shirley walks us through some more symptoms (and why Shirley is such a stickler for language around them)

(31:58) - Shirley shares with us a bit about vaginal dryness - and some prevention tips!

(40:42) - Does Shirley talk with clients about prolapse?

(44:12) - I love how your focus is on helping women feel amazing! Why is that your tagline? 

(47:42) - Shirley’s biggest take home message

(48:36) - How you can find and work with Shirley!

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Today, Rhonda welcomes her friend and colleague, Surabhi Veitch! We will talk about Surabhi’s journey through a cultural taboo to having a pleasure-centered life and business. Along the way, Surabhi shares juicy strategies to increase libido, while we start to redefine pleasure - and sex.

Surabhi Veitch (she/her) aka The Passionate Physio is an Orthopaedic & Pelvic Physiotherapist, Fitness Coach & mom of 2 whose passion is helping women and mothers feel strong, confident, and pleasure-full through pregnancy, postpartum and perimenopause. 

Surabhi loves helping people maximize pleasure, mobility and strength, while improving symptoms of prolapse, bladder incontinence, constipation and pelvic pain.She offers physiotherapy in Toronto, virtual coaching globally, and an online fitness membership called BASE. BASE provides simple and sustainable online workouts for moms through all stages of life. 

Surabhi's philosophy is to respect the whole human in front of her, including a person's culture, social supports, traumas, level of stress, nutrition, sleep, hydration, and lifestyle. In her spare time, Surabhi loves to dance, lift weights, eat delicious vegetarian foods, and spend time with her family.

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If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!

LINKS AND RESOURCES MENTIONED IN EPISODE

Check out Surabhi’s Reclaim your Pleasure Workshop

Check out Surabhi’s 28-day Pleasure Prompts Calendar

Follow Surabhi on Instagram

Listen to Surabhi’s Mom Strength Podcast

Surabhi’s website

PODCAST LINKS & RESOURCES

Follow Rhonda on IG 

Rhonda’s Website 

Check out Rhonda’s FREE Resource Library 

Pelvic Health and Fitness Podcast 

Book with Dayna (Rebirth Wellness)

SHOW NOTES: 

(0:49) - Rhonda welcomes Surabhi to the podcast!

(2:38) - Surabhi shares a little more about herself and what got her into the field of physiotherapy and then pelvic health

(8:00) - What spurred Surabhi’s passion to focus on pleasure?

(11:24) - How has Surabhi’s experience with pleasure been in her culture and throughout her life? 

(24:20) - The centers of pleasure - and what we are taught vs the truth

(26:58) - If someone is listening and thinks they have low libido, what are some strategies and advice you give to your clients about how to get your libido back?

(38:02) - Redefining pleasure and sex

(42:42) - If someone is experiencing pain during penetrative sex, what advice would Surabhi give them? 

(46:00) - Surabhi summarizes her tips from today for people who are looking to increase their pleasure

(49:58) - What is one message Surabhi wants to leave our listeners with today?

(51:00) - How can people find and work with Surabhi?

(52:10) - Episode wrap up!