Pelvic Health and Fitness

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Rhonda’s clients come to her with symptoms like leaking, heaviness, low back pain, hip pain and more (including frustration). In today’s episode, Rhonda shares 5 strategies and markers she walks her clients through to help them see the big picture and recognize the road of their own healing journey. 

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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

Sign-up for the 50% off 1-month trial of the Strong at Home Membership (*discount automatically applied at check-out)

 Listen to Episode #46: 7 reasons your pelvic floor symptoms may have changed recently

 Listen to Episode #24 - 6 ways to relax the pelvic floor

 Check out Rhonda’s Strong at Home VIP(One-on-One)

 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: 

(0:51) - Strong at Home Membership with Rhonda - Discount Offer

(3:59) - What I’m talking about today!

(5:03) - How healing works

(6:52) - #1 Strategy: Noticing your symptoms less often throughout the day

(8:45) - #2 Strategy: Notice symptoms that are less intense, overall

(10:12) - #3 Strategy: Look at what you are able to do functionally in your workouts, and day, without symptoms

(13:32) - #4 Strategy - Notice when you are feeling stronger with your workouts and within your day

(14:52) - #5 Strategy - Notice if/when you are feeling more confident and having more trust in your body

(16:28) - Episode overview and wrap up!

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In this episode, Rhonda goes over practical, actionable steps you can take to minimize pelvic floor symptoms you are dealing with. If you don’t have the means to see (or feel uncomfortable seeing) a pelvic floor physiotherapist, you can start with this list, today, to stay adaptable and resilient to handle the stresses of parent life!

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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 #57: The Pelvic Health and Fitness Podcast is 2 years old! Ask us anything

Sign-up for Rhonda’s Weekly Newsletter

Email Rhonda for a list of local PFPT referral sources

Check out this Global Directory to find a PFPT near you

Listen to Episode #25: Tips to have great poops with Aliya Dhalla

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: 

(0:54) - It’s Rhonda’s first solo episode since Dayna has stepped back from the podcast

(2:09) - What we are talking about today!

(6:48) - Tip #1: Stop sucking in your tummy

(11:18) - Tip #2: Relax your glutes

(14:05) - Tip #3: Avoid straining on the toilet

(17:25) - Tip #4: Breathe when exerting force

(20:40) - Tip #5: Vary up your posture

(25:45) - Episode recap

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In this episode, Rhonda chats with her friend and colleague, Laura Jean, about her journey to become a weight inclusive dietitian, her values as a mom and business owner, as well as how to determine and hold your own values in business, motherhood, and beyond.

Laura Jean is a dietitian by trade, weirdo at heart and 80 year old nanna by nature. She's passionate about supporting health professionals to bring more of themselves and their values into their businesses. Laura practices (and runs her business) with a non-diet, weight inclusive, trauma informed, social justice, human centered approach front of mind. She's based in Australia and when she's not challenging the status quo over at you can find her kicking back enjoying her daily iced coffee or pottering in her permaculture garden.

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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 Laura on IG

Laura’s Website

Laura’s Dietitian Values Podcast

Laura’s values-based business workbook

 Laura’s 3 part podcast series on finding your values:

• Part 1
• Part 2
• Part 3
  
  

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: 

(0:51) - Welcome and intro to our special guest: Laura Jean!

(2:08) - Laura shares a little bit more about herself and what led to her becoming a dietitian

(7:39) - How did Laura transition into working with business owners on creating values-led businesses?

(12:22) - Laura shares how it’s been to navigate being a weight inclusive dietitian, as well as leading with social justice in mind.

(27:22) - How does Laura run a business that is in alignment with her personal values, as well as her values as a mom?

(41:53) - How to assess whether you are in alignment with your values in your body

(46:22) - On navigating mom guilt and modeling behavior for your children

(56:50) - How to find and navigate your own values

(1:04:33) - How you can find Laura online!

(1:05:50) - Episode wrap up!

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In this episode, Rhonda chats with perinatal mental health advocates, Catherine Mellinger and Lisette Weber about their non-profit work with Together Waterloo, how they got into it and WHY!

Catherine Mellinger (she/they) is a queer femme birthing parent to two neurodiverse children, who identifies as living with an invisible disability. She is a certified Expressive Arts Therapist having graduated from the CREATE Institute in 2011, and continued on to gain training in Perinatal Mental Health from Canadian Perinatal Mental Health Trainings and Postpartum Support International. She began to specialize in working with Perinatal populations due to her own lived experience of pregnancy and postpartum mental health challenges, due to a pre-existing mental health disorder.

 Lisette Weber (she/her) is a mama of two, a certified postpartum doula, and a perinatal mental health activist. Her experience with postpartum depression and anxiety led her into her work with postpartum populations. She is a certified Full Spectrum Doula through Birthing Advocacy Doula Trainings. Lisette has further education in perinatal mental health through CPMHT, PSI, and 2020 Moms. With a passion for helping others, she also became a certified GPS facilitator to provide peer support groups in her area. She currently juggles her volunteer work with two rambunctious kiddos at home.

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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

 Together Waterloo Website

Follow Together Waterloo on IG

Donate to Climb Out of the Darkness

Become a Star Supporter for Together Waterloo

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: 

(0:51) - Welcome and intro to our special guests: Catherine Mellinger and Lisette Weber!

(3:00) - Catherine and Lisette tell us a little bit more about themselves and what got them into perinatal mental health

(18:09) - What makes Lisette and Catherine so passionate about supporting folks in the perinatal mental health journey?

(25:00) - Catherine and Lisette shed some light on the imbalanced access to perinatal health support in Waterloo region and how their work hopes to inspire change

(29:50) - How do Lisette and Catherine get their name and business out there to find clients who need their support?

(37:41) - How did Together Waterloo come to be, and how does it serve the community?

(57:58) - What advocacy initiatives is Together Waterloo a part of that others can ge

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In this episode, Rhonda chats with her friend and colleague, registered dietician, Rosanne Robinson. They talk about everything school lunches - from packing them, to working with “learning eaters”, and even navigating tricky food conversations stemming from problematic diet culture.

Rosanne Robinson is a mom of 2 and a registered dietitian who has specialized in pediatric and family nutrition since 2010. Through a non-diet, body inclusive, and neurodiversity affirming lens, she helps parents move from chaos to calm at mealtimes and raise happy, healthy and intuitive eaters. Rosanne is the co-owner of Blueprint Nutrition, a virtual private practice with a dual specialization in Child & Family nutrition & Sports Nutrition that serves clients across Canada. 

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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

Link to Rosanne’s School Lunches 4 Kids Masterclass - Use discount code RHONDA20 for 20% off! (valid from August 1st at 9 a.m. ET until August 10th at 10 p.m. ET)
This FREE bento box is available to the first 50 people who register!
Blog - Should we ask kids to eat their healthy food first
Rosanne’s Website
Follow Rosanne on IG
Follow Rosanne on Threads
Rosanne’s Facebook Group

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: 
(0:51) - Promo for the School Lunches 4 Kids Masterclass from Rosanne Robinson
(3:22) - Welcome and intro to our special guest: Rosanne Robinson!
(4:26) - Rosanne shares her background and what attracted her to becoming a dietician
(9:50) - What is an non-diet dietician? And why has Rosanne chosen this approach for her practice?
(13:48) - Rosanne shares what her masterclass, School Lunches 4 Kids, entails
(15:26) - Lunch gear - what are some essentials and special considerations?
(21:50) - FOOD! What are some tips for packing lunches for “learning eaters”, and how do we get enough variety and protein in food options?
(28:28) - Food and school -  navigating tough food conversations with kids, and outdated lessons learned at school around food and diet culture 
(40:07) - What are some tips if your child comes home from school with a full lunchbox?
(46:08) - Rosanne shares some final thoughts with us!
(47:38) - Where you can find Rosanne online!

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In this episode, Rhonda and Dayna celebrate 2 years of the podcast by hosting an “ask us anything” episode! Tune in for the answers to all your burning questions about physiotherapy, podcasting, and what’s next!

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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 Emma Jack on IG

Follow Sandra Boyse on IG

 For more information on tummy tuck surgery and rehab, check out: Lisa Ryan and Munira Hudani of Tummy Tuck Rehab

 For fellow fitness and healthcare pros: Check out Rhonda’s PDF Creation Service

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: 

(0:58) - How we are celebrating 2 years of the podcast!

(1:18) - Question 1: Did you both always know you wanted to be physiotherapists?

(9:12) - Question 2: Have either of you had injuries that you had to go to physiotherapy for, yourselves?

(19:15) - Question 3: From Emma (@pressplayphysio) What’s been your biggest lesson from podcasting?

(26:10) - Question 4: From Sandra (@home.health.physio) DR - In regards to diastasis recti, how do we know if it’s healed?

(36:30) - Question 5: From one of Rhonda’s Strong at Home clients: Does it make any difference if I do the single exercises three in a row opposed to doing the exercises in the circuit routine, three times?

(41:25) - Question 6: If you were going to be anything other than a physiotherapist, what would you be? 

(47:15) - BIG announcement about the podcast, and wrap up!

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In this episode, Rhonda and Dayna welcome fellow pelvic health floor physiotherapists, Chrissy Clark and Kelly Sadauckas! They talk about their passions for pelvic and preventative healthcare, red flags for pregnancy and postpartum fitness programs, and dole out their best advice when it comes to nutrition and fitness during pregnancy!

Dr. Kelly Sadaukas is one of a handful of PTs in the world who are double board certified in orthopedics and pelvic health. Dr. Chrissy Clark is a board certified specialist in pelvic health as well as a CrossFit Level 2 Trainer.  They are a POWERHOUSE of knowledge, information, and fun to keep you strong and pain-free during your pregnancy. Recognizing the state of maternal health in the USA, and the benefits of simple nutritional and strength training guidance for pregnant mamas, they came up with a solution. They created "Your RAD Pregnancy," an affordable online streamable course packed with reliable, up-to-date, and practical information on how to stay pain-free during pregnancy and to continue weightlifting for optimal health of mom and baby.

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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 Dr. Chrissy on Instagram 

Follow Dr. Kelly on Instagram 

Check out and Buy Your Rad Pregnancy! ( Make sure to use discount code RHONDA20 for 20% OFF Your Rad Pregnancy!)

Studies mentioned in episode from Dr. Kelly and Dr. Chrissy

Lily Nichols: Real Food For Pregnancy

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: 

(1:06) - Rhonda introduces our special guests!

(2:18) - Chrissy and Kelly share a bit more about themselves and they got into the world of pelvic health

(6:48) - What makes Kelly and Chrissy so passionate about helping folks feel their best during pregnancy?

(13:50) - What do Chrissy and Kelly think are some red flags or components of a program that listeners should be wary of?

(23:47) - What kind of advice do Kelly and Chrissy give clients? And how do they help clients, family, friends and other medical providers understand that what they’re advising is safe for mom and baby?

(33:55) - What are the top 3 pieces of advice Chrissy and Kelly give their clients around exercise?

(37:42) - What are the top 3 pieces of advice Chrissy and Ke

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In this episode, Rhonda talks with pre and post-partum fitness coach, Laura Jawad, about the differences between pelvic floor physiotherapy and personal training - and how they fit together. They cover things like gaps in education for expectant parents, the importance of care teams, and more!

In this episode, Rhonda talks with pre and post-partum fitness coach, Laura Jawad, about the differences between pelvic floor physiotherapy and personal training - and how they fit together. They cover things like gaps in education for expectant parents, the importance of care teams, and more!

As a pregnancy and postpartum personal trainer and birth doula, Laura Jawad helps people feel strong and confident in their changing bodies.

Laura's journey navigating her own pregnancies and difficult postpartum recoveries opened her eyes to major gaps in care offered to birthing parents. She left her role as a PhD-trained scientist to become the coach and resource she needed during those vulnerable years.

Today, she does more than simply program workouts. She helps people recognize pregnancy and postpartum as pivotal opportunities to grow strong and thrive. As a coach and a content expert with over five years exclusively focused on pregnancy and postpartum, she's on a mission to de-stigmatize conversations around birthing bodies and pelvic health. Laura holds certifications as a Girls Gone Strong Certified Pregnancy and Postpartum Coach and as a Certified Pregnancy and Postpartum Athleticism Coach.

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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

Laura’s website

Laura’s blog

 Follow Laura on Instagram

 Girls Gone Strong Certification

 Pregnancy and Postpartum Athleticism Certification

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: 

(1:06) - Rhonda introduces Laura Jawad!

(2:13) - Laura tells us how she got into the world of pre and postnatal coaching

(8:38) - What have the 5 years since Laura got certified looked like?

(13:06) - What are the major gaps that Laura sees in the care offered to birthing parents?

(17:49) - What are the differences between fitness coaches and pelvic floor physiotherapists?

(22:15) - On having a care team instead of a la carte 

(29:00) - Laura talks about her business, who she works with, and her offers!

(30:30) - Where to find Laura online!

(31:05) - Last bit of advice from Laura and episode wrap up!

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In this episode, Dayna and Rhonda welcome special guest, Jamie Straker, to talk about all things strength training during pregnancy. We discuss how Jamie got into the field of pregnancy and postpartum fitness coaching, the advice she was given during her pregnancies, we bust some myths, and more!

Jamie Straker is a Certified Pregnancy and Postpartum Athleticism Coach with over 6 years experience supporting pregnant people in their fitness journeys. She has a passion for helping people feel strong and confident throughout their pregnancies, as they prepare for labor and birth, and during the postpartum period. Jamie is a mom of two who loves to be active, whether it's strength training, joining a group fitness class or training for an upcoming run or triathlon.

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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

Brianna Battles - Pregnancy and Postpartum Athleticism 

Antony Lo - The Female Athlete Course

Mommy Berries Health on Instagram

Follow Jamie on Instagram

Jamie’s Website

“If we lived how we train” - @beardthebestyoucanbe on Instagram

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: 

(0:52) - Introduction to our special guest, Jamie Straker!

(1:31) - Jamie tells us about her journey into the world of postpartum fitness coaching

(3:59) - What was the most challenging part of exercise during Jamie’s pregnancies?

(5:35) - Where in her journey did Jamie realize she needed to learn more? And freedom of exploration

(10:03) - How does Jamie work with her clients through the all-or-nothing mindset?

(16:09) - We talk through some common myths about exercise during pregnancy?

(30:00) - How does strength training during pregnancy prepare clients for birth and postpartum?

(35:40) - Final words from Jamie!

(36:05) - Where you can find Jam

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In this solo episode, Dayna talks about something that has been coming up in clinic a LOT recently - wrist pain. What is mom wrist? Why do we get wrist pain in postpartum? What are some things we can do about it in the short term - and what can we expect in the long term?

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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

Spica splint on Amazon

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: 

(1:02) - What we are talking about today!

(4:06) - Tip #1: Pay attention to how you are using your wrists in a day

(7:21) - Tip #2: Ice

(9:30) - Tip #3: Gentle wrist stretches

(13:00) - Rundown of the tips given so far today!

(13:49) - Tip #4: Try a Spica splint

(16:39) - Wrap up