Pelvic Health and Fitness

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Today, Rhonda welcomes her friend - 1st ever staff member of her business - Cassandra Vedder! You’ll get an introduction to our new team member, her journey in fitness and parenthood, and ideas to help you in your parenthood journey!

Cassandra Vedder is a Physiotherapy Assistant with close to 10 years of experience.
She is a wife and mom to 3 kids (ages 11 months - 4 years). She worked at
Since graduating from the OTA & PTA program in 2013, she has been working at Cambridge Memorial Hospital, as well as Conestoga College.

Outside of work and mom life, Cassandra enjoys date nights with her husband,
coffee with a good friend, and planning Women’s events at her church. She has always played sports and loves camping. She is a motherless mother and has had to navigate the grief that came along with learning all the beautiful and difficult adventures that motherhood brings.

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LINKS AND RESOURCES MENTIONED IN EPISODE

Cassandra is now taking on virtual clients on Thursday evenings from 7-9pm!
Her rate is $70 per 30-minute virtual session (billed as physiotherapy for Ontario residents).

How to book with Cassandra:
New 1:1 clients - Please book a new assessment with Rhonda first
Former 1:1 clients - Please book a 30-minute follow-up session with Rhonda first
Existing 1:1 clients - Feel free to book directly with Cassandra

After seeing Rhonda, she will create and communicate your individualized treatment plan with Cassandra and book you into her schedule!

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 Cassandra!

(2:06) - Why we are having this conversation, today!

(4:15) - Cassandra shares more about herself, and what led her to a career as an OTA/PTA!

(5:24) - Cassandra outlines her role, and what she does at the hospital

(8:15) - Cassandra shares about her kids (3!), pregnancies and postpartum experiences

(13:00) - On how we SHOULD have the knowledge to understand and rehab our bodies

(15:00) - Cassandra shares her journey with sports/fitness/exercise - before AND with kids!

(19:33) - How Cassandra’s mindset has shifted since joining Strong at Home

(29:56) - How life has been for Cassandra navigating motherhood after losing her mom (on grieving while mothering)

(35:50) - Cassandra shares what she’s learned from parenting three kids - and fitting in exercise while doing it!

(39:49) - We were not meant to do things alone - and the ladies discuss the concept of “body doubling”!

(41:10) - Cassandra’s biggest take home message, today

(42:10) - Cassandra shares where you can find her, and how you can work with her!

(43:10) - Episode wrap up!

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In today’s episode, Rhonda is honored to welcome her friend and colleague, Hannah Etlin-Stein, to talk about her career journey into birth work, why she’s choosing to do things differently in her work, and what she shares with clients to help them through pregnancy AND postpartum recovery.

Hannah Etlin-Stein is a Registered Massage Therapist, Pre/Postnatal Fitness
Specialist, Certified Pilates Instructor Birth Doula and Childbirth Educator. Her
practice focuses on supporting folks in the perinatal period through three pillars of
care: bodywork, movement and birth support and education.

Hannah began working as a personal trainer and Pilates instructor over a decade
ago, where at the time her work focused almost exclusively working with
professional and pre-professional dancers and athletes. Over the years, her practice
has shifted to focus almost exclusively on the perinatal population. Her work
inevitably weaves together her experiences as a mover, a bodyworker, a birth worker
and a mother. Hannah hopes to fill the gap in holistic, full spectrum care for this
community.

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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 Hannah on Instagram

Hannah’s website

Check out Hannah’s Strength Made Simple Postpartum program

Sign-up for Hannah’s FREE workshop - Third Trimester Movement to prepare for Labour and Birth (February 21)

Learn more and sign-up for Rhonda’s Strong at Home Membership

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) - PROMO: Hannah’s upcoming FREE workshop 

(2:56) - Rhonda is opening the doors back up to her Strong at Home Membership

(5:32) - Introduction to Hannah Etlin-Stein

(7:08) - Hannah walks us through what got her into the fields of massage therapy, Pilates, doula care AND perinatal fitness

(15:28) - Hannah shares how she has resisted niching down - while being successful

(22:18) - Hannah talks about why a lot of the messaging in the Pilates and fitness world doesn't sit well with her and why she does things differently

(33:27) - Hannah discusses her experience with pregnancy and exercise: what has surprised and challenged her, and how it has all shaped her approach with clients

(37:21) - Hannah shares specific strategies and considerations she shares with clients during pregnancy to help them fit movement into their lives

(47:03) - Hannah discusses some things that she talks about with her birth prep clients to help them through pregnancy AND postpartum recovery

(1:07:18) - Hannah shares her take home message with us!

(1:09:15) - Episode wrap up!

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In today’s episode, Rhonda discusses a theme she talks about with her clients all the time - mostly with postpartum people! That gradual return to exercise is sustainable and approachable - and Rhonda will share more about it!

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LINKS AND RESOURCES MENTIONED IN EPISODE

IG Post demonstrating why it’s important to ease back into exercise

Join Rhonda’s FREE Ease into Fitness Challenge! 

Check out Rhonda’s Strong at Home Membership

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’s special announcement: The Ease Into Fitness Challenge!

(6:20) - What we are talking about today - and why it’s important

(10:15) - Reason #1: This approach prevents injuries

(14:40) - Reason #2: This approach helps create consistency

(16:57) - Reason #3: You’ll be less likely to quit

(17:46) - Episode review and wrap up

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In today’s episode, Rhonda discusses the New Year: a time of new beginnings and new outlooks. And, she has a soft suggestion as we head into another year on this earth: Instead of focusing on “getting back on track with exercise”, or “getting your body back” in 2024...

What if you spend this year working on healing your relationship with food, exercise and your body?

If you have the means, consider working with a therapist, non-diet dietitian, and/or size inclusive fitness coach if you’re looking for support on your journey. Affirmations are another great (and free!) place to start. Tune in as Rhonda shares 8 Body Affirmations you can practice reading and/or saying out loud to yourself as we head into this New Year.

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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

Apply to work with Rhonda 1:1

Check out Rhonda’s Strong at Home Membership

Listen to Episode #68 - 6 tips to stay healthy over the holidays

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 introduces what we are talking about on this episode!

(6:28) - My body is strong. My body is resilient. My body is capable of amazing things.

(6:40) - My body is not broken. Nor does it need fixing. My body has a built-in ability to heal.

(6:54) - My body is supposed to change.

(7:04) - I am not defined by my fitness level. I am always worthy of rest.

(7:15) - I am not defined by the size of my body. My body is worthy at any size.

(7:29) - My body size and shape is not an indicator of my health status.

(7:42) - I will learn to exercise from a place of appreciation and respect for my body

instead of disdain and punishment.

(8:00) - Healing my relationship with exercise and my body starts with gratitude. Thank you body for all that you do for me today and everyday.

(8:19) - Episode wrap up - and a thank you!

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In today’s episode, Rhonda is going to go over 6 tips to stay healthy over the holidays. But, don’t worry - these aren’t those shame-filled, weight loss focused tips that are so popular (and dangerous) in our society this time of year.

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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

Listen to Episode #66 - A different way to look at food, nutrition and body size with Molly Roberts

Listen to Episode #41: 6 tips to minimize burnout during the holidays

Check out Strong at Home Winter - 6-weeks of dumbbell workouts you can do over the holidays

Apply to work with Rhonda one-on-one in Strong at Home VIP

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 introduces what we are talking about on this episode!

(2:54) - Tip #1: Get lots of sleep and rest (if you can)

(4:04) - Tip #2: Enjoy all your favorite foods…minus the guilt

(6:52) - Tip #3: Ask for help (reminder: there is no medal for doing it all by yourself)

(8:57) - Tip #4: Set boundaries for yourself and your family, and say no to things you do not want to do

(13:50) - Tip #5: Take a social media break, OR unfollow accounts that don’t bring you joy (and what types of accounts to follow)

(18:22) - Tip #6: Move your body, because it helps you feel good (not to punish yourself for the food that you ate)

(22:33) - If you need help with #6, I’ve got you! Strong at Home Winter

(23:12) - Episode review and wrap up!

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In today’s episode, Rhonda talks with special guest, Danielle Ufniak, about pregnancy exercise - what got her into physiotherapy, her two pregnancy experiences, and we even bust a few exercise myths while we’re at it!

Danielle Ufniak is the founder of Flow Physio + Wellness, a multidisciplinary clinic that includes physiotherapy, chiropractic care, massage therapy, paediatric care, Pilates, yoga and most relevant - women's pelvic health. Danielle is a registered physiotherapist, pelvic floor physiotherapist, certified perinatal fitness coach, certified mat and Reformer Pilates instructor and most recently, a mother to almost 2 children (currently expecting baby #2!) AND the author of the book 'Empowered Mama'. Danielle's mission is to help women feel empowered and confident while moving through the many transformational periods of their lives - periods, pregnancy, postpartum and beyond!

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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

Danielle’s Website(Flow Physiotherapy + Wellness) 

Follow Danielle on IG

Buy Danielle’s Book on Amazon - Empowered Mama

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 Danielle Ufniak to the show!

(2:12) - What got Danielle into physiotherapy?

(4:50) - How did Danielle set up her business to marry all of her passions?

(7:25) - Danielle talks through her experience in 2 pregnancies, things that have surprised her, and lessons in exercise she has learned along the way

(15:14) - We bust some prenatal exercise myths (i.e. - kegels are vital, low impact is required, if you stop exercising in first trimester you cannot reintroduce it into your pregnancy later on)

(25:21) - What Danielle recommends to clients in terms of exercise considerations for each trimester of pregnancy

(36:01) - All about the core - should we stop ALL core work in pregnancy?

(39:00) - On personalizing your pregnancy recovery

(43:32) - Danielle’s last little bit of advice for us today!

(45:27) - How to reach Danielle, and episode wrap up!

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In today’s episode, Rhonda talks with special guest, Molly Roberts, about other ways to think about food that don’t involve dieting. Diet culture is an all-consuming way to live - and we don’t want anyone to live their whole lives questioning what diet to do next. What Molly does, and the approach she takes, will be so helpful for many folks to learn about.

“I just don’t think it’s fair that 80 year olds go on diets” 

- Molly Roberts

Molly Roberts is a mom, partner and Registered Dietitian building healthy relationships with food. With over 25 years of experience in nutrition counseling and group programs, Molly offers weight inclusive care to people seeking to make peace with food and their body. Molly is a Registered Dietitian and a Certified Intuitive Eating Counsellor. Having discovered new ways of thinking about nutrition, she continues to study the concept of Body Trust and also eating disorders. Molly works towards two goals: Food justice in the form of food security for everyone in Guelph, Ontario and sharing the ideas of Health At Every Size with people.

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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 Rhonda's Black Friday 50% off Sale of Strong at Home Winter

Follow Molly on Instagram

Molly’s Website

10 Principles of Intuitive Eating

Learn more about Health at Every Size

Learn more about Body Trust

Follow Alex Light on Instagram - examples of diet-culture from the past

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) - Check out Rhonda's Black Friday 50% off Sale of Strong at Home Winter

(2:45) - An introduction to special guest: Molly Roberts!

(4:06) - Molly tells us what led her to becoming a dietician and intuitive eating counselor

(6:27) - What led to Molly transitioning into intuitive eating and body trust after years of experience being a registered dietitian?

(7:44) - What IS intuitive eating?

(8:45) - What is Molly’s definition of diet culture, and how does she see it showing up in the nutrition and fitness world?

(13:15) - How you can care for your health, while eating intuitively and not dieting

(16:18) - What body trust means to Molly, and how she helps clients find it

(21:16) - A reclamation of the word “fat”

(26:18) - We can’t talk about intuitive eating without also acknowledging privilege. Some folks may not have the same access to food as others. Poverty and food insecurity are real things. Molly talks with us a bit about that, an

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In today’s episode, Rhonda talks with special guest, Erica Webb, about self-kindness as a practice, and her journey into a practice mixing movement, self-love, and counseling - as well as finding joy as a parent and business owner.

Erica Webb is a registered counsellor and mindful movement coach who supports the humans she works with to feel more at home in their body and mind. Drawing from an extensive toolbox of mind-body techniques, Erica champions her fellow humans to reclaim self care and self-kindness so they can manage aches and pains while also befriending their inner world. 

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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

Erica’s Website

Follow Erica on Instagram

Check out Erica’s YouTube channel 

Listen to Erica’s Self Kind Podcast

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) - An introduction to special guest: Erica Webb!

(2:05) - Erica shares with us a little bit more about herself and what got her into the field of movement and yoga

(7:30) - Erica looks back at how she previously misused self-care practices - and how that has evolved

(10:43) - What called Erica to yoga? And a bit about the early days of her business

(15:56) - On values and value misalignment in career and life

(19:14) - On feeling pressure to be perfect - and pivoting to self-love and care

(27:26) - Erica tells us a bit about her own journey with self-kindness - which includes working through guilt

(34:45) - What caused Erica to look at her movement practice differently and change things?

(38:35) - Erica’s counseling journey

(40:50) - What does Erica’s work and practice look like now in movement and counseling?

(43:21) - Some strategies Erica speaks to her clients about in the postpartum period to encourage more self-care and self-kindness

(52:13) - Erica shares a bit about her journey with finding more joy and setting boundaries as a mom and business owner

(1:02:27) - How can people find and work with Erica?

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In today’s episode, Rhonda talks with special guest, Myranda Reimer, all about pelvic health physiotherapy, it’s importance (and her specialization) in the preconception phase, and mindset work (especially in navigating this time having been an athlete).

Myranda Reimer is a women’s health physiotherapist and strength and conditioning coach. Her practice is built on the simplicity of foundational health & fitness education and strategies. Her focus is on helping females of all ages and stages of life enhance body literacy, strength, confidence, trust and joy through movement. Myranda is passionate about helping you adapt exercise into exactly what you need it to be, so you too can reap the vast spectrum of physical, mental and social benefits!

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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 Rhonda’s Strong at Home VIP Tier 

Fill out an application for SAH VIP here

Myranda’s Website 

Follow Myranda on IG

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: 

(0:55) - Applications for Strong at Home VIP Tier open FRIDAY!

(4:30) - An introduction to special guest: Myranda Reimer!

(5:42) - Myranda tells us more about herself and takes us through what got her into the field of physiotherapy and coaching

(11:53) - What sparked Myranda’s interest in pelvic health physiotherapy?

(16:52) - Myranda talks a little bit more about athlete brain, the all-or-nothing mindset and why it might be important to work on your mindset before getting pregnant

(24:28) - What are some things that Myranda has done, personally, to get to a better place in her relationship with exercise?

(27:23) - On taking negative triggers out of your life 

(33:53) - Myranda tells us a bit about cycle tracking and why that might be important for folks to learn in the preconception phase - and what it means for overall health

(52:55) - What advice would Myranda give people who want to optimize their health or their cycle? 

(56:22) - How can people connect - and work - with Myranda?

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In today’s episode, Rhonda talks with special guest, Daniela Spear, all about healing chronic pain through movement. Daniela shares her personal experience with Lupus, moving into healing and coming off her medications, and her passion for helping others in their autoimmune healing journeys.

Daniela Spear, also known as Coach Dani, is a Restorative Movement Practitioner with a mission to change the conversation on Autoimmune Disease. She was diagnosed with Lupus in High School but has taken an unconventional approach - combining the science behind human performance and psychosomatic practices - to heal 15 years of autoimmune symptoms and is now living her medication free life. Dani now teaches movement and self-body work to help her clients create a more compassionate relationship with their body to heal autoimmune and chronic symptoms. 

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

LINKS AND RESOURCES MENTIONED IN EPISODE
Daniela’s Website
Follow Daniela on IG
Listen to Daniela’s Remade Life Podcast 
Download Daniela’s free ebook
Sign up for Daniela’s newsletter
Book an appointment with Daniela

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: 

(0:55) - Introduction to today’s special guest

(1:47) - Could you tell our listeners a little bit more about you and what got you into the movement space?

(7:28) - I would love to hear a little bit more about your journey and story with autoimmune disease, and how you turned your passion into a business

(16:24) - Why are you so passionate about changing the conversation around autoimmune disease and the fear around diagnosis?

(19:47) - What motivated you to go beyond this path of “sick Daniela”? Can you share a little bit about your journey to becoming medication-free?

(26:05) - On the importance of creating a healing environment - and how!

(32:05) - If anyone is listening and would also like to explore a medication-free - and/or healing - journey with autoimmune disease, what would you recommend to them? 

(36:38) - In terms of your own recovery and getting off of medication - how was that with your providers? Were they supportive? 

(40:40) - What does medication do for Lupus?

(42:34) - What is the message that you want our listeners to leave with today?

(44:32) - What advice would you give someone to start improving their relationship with their body?

(47:18) - The importance of slowing down and stillness

(53:18) - How can people find and work with you?

(56:43) - How does strength training work into a healing practice for autoimmune disease?