Pelvic Health and Fitness

Send us Fan Mail

In this solo episode, Rhonda takes you behind the scenes of her journey into the sport of Olympic weightlifting. She will touch on 3 topics that have come up for her as she has started this new sport - and how she moves through them!

===============================

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

Sign-up for Rhonda’s Strong at Home Membership

Shanté Cofield’s Action Academy Workshop

 Where Rhonda trains - Power Academy out of Gym41

Brianna Battles Pregnancy and Postpartum Athleticism Course

To Birth and Beyond Podcast with Jessie Mundell and Anita Lambert

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

Episode #39: Healing your relationship with food with Jordana Edelstein

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) - I have officially opened the doors to my Strong at Home membership!

(3:11) - What Rhonda is talking about today!

(4:19) - Where Rhonda started (and what IS Olympic weightlifting?)

(5:54) - On finding joy outside of business - and how Rhonda did it

(9:00) - Overview of topics we will touch on today’s episode

(10:00) - Rhonda’s prolapse journey - and what she learned through it

(20:17) - On struggling with body image

(41:05) - More on finding joyful activities outside of work life

(46:30) - Episode wrap up

Send us Fan Mail

In this episode, Rhonda chats with special guest Traci Townsend all about strength training for women over 50 years old. We discuss her journey from teaching to fitness, special considerations for folks over 50, and what she has learned along the way. Traci believes that fitness is for everyone and meets women where they are so that they have a successful fitness journey and establish lifelong fitness habits. Thanks for joining us, Traci!

===============================

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

 Sign up for Rhonda’s FREE Pelvic Floor Workshop here

 Listen to Episode #37: All things menopause with Wanjira Njenga

 Check out Shante Cofield (The Movement Maestro) 

 Follow Traci on Instagram

 Check out Traci’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: 

(0:54) - Rhonda’s upcoming virtual workshop for moms: Strong from the Inside Out!

(2:31) - Rhonda introduces our special guest for today: Traci Townsend!

(3:25) - What got Traci into the world of fitness coaching?

(5:57) - How did Traci incorporate her years of teaching into her new role?

(8:04) - Who is Traci’s ideal client? Where are Traci’s clients at in their journey when they seek Traci out?

(13:28) - What has Traci learned from working with clients over 50?

(19:17) - What do conversations on weight loss (and other fitness outcomes) look like with Traci’s clients? Are there special considerations to make when working with women over 50?

(24:00) - What has been the most rewarding part for Traci about starting a business?

(26:05) - What has been the biggest challenge for Traci in starting a business?<

Send us Fan Mail

In this episode, Rhonda and Dayna chat with Laura Holland and Nadia Qahwash all about preparing your pelvic floor for pregnancy and postpartum. Laura Holland and Nadia Qahwash are pelvic floor physiotherapists in the K-W region who are big believers in providing women with knowledge, comfort and confidence to birth smarter, not harder. They believe that teaching women the foundations of their pelvic health during pregnancy will set them up for a positive birth and healing experience, postpartum. Together, they make up Birthwell!

===============================

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 Laura’s previous episode on Postpartum Return to Intimacy

🔹 Follow Birthwell on Instagram

🔹 Birthwell Website

🔹 Follow Laura on Instagram

🔹 Follow Nadia on Instagram

PODCAST LINKS & RESOURCES

🔹 Follow Rhonda on IG

🔹 Rhonda’s Website

🔹 Check out Rhonda’s FREE Resource Library

🔹 Pelvic Health and Fitness Podcast

SHOW NOTES: 

(0:52) - Who we are talking with today - and what we are talking about!

(1:47) - Nadia and Laura share a little more about themselves and how they each got into the world of women’s health physio

(9:03) - What led Laura and Nadia to join forces and create Birthwell?

(13:02) - What are some top tips that Nadia and Laura discuss with clients about pelvic floor health in pregnancy?

(18:05) - How does focusing on pelvic floor health during pregnancy help prepare clients for postpartum?

(21:40) - What are some top tips that Nadia and Laura discuss with clients about pelvic floor health, postpartum?

(31:39) - Laura and Nadia tell us about their new online course!

(34:10) - Is there anything else Nadia and Laura would like to leave our listeners with?

(38:34) - How can people find Laura, Nadia, and Birthwell online?

Send us Fan Mail

In this episode, Rhonda and Dayna chat about some habits in the bathroom that could be impacting your pelvic floor health - and we discuss options for correction!

===============================

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

UPDATED Incontinence Resource from Rhonda (and other FREE resources) 

Episode #25: Tips to have great poops with Aliya Dhalla - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast/episode25

Bristol Stool Chart

PODCAST LINKS & RESOURCES

Follow Rhonda on IG - https://www.instagram.com/rhondachamberlainpt

Rhonda’s Website - https://www.rhondachamberlainpt.com

Pelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast

SHOW NOTES:

(0:52) - What we are talking about, today! (and a helpful guide that Rhonda has updated for you!)

(2:25) - Habit #1: Straining to pee

(8:11) - Habit #2: Straining to poop (and constipation management)

(14:45) - Habit #3: Going pee “just in case”

(21:40) - Habit #4: Having urgency with certain environmental cues

(26:00) - Habit #5: Delaying the urge to have a bowel movement

(29:06) - Habit #6: Hovering over the toilet

(31:27) - Wrap up!

Send us Fan Mail

In this episode, Rhonda and Dayna chat about some common exercise tendencies, habits and strategies that could actually be hindering pelvic floor and core health - especially postpartum. We cover being aware of what is going on in our pelvic floor, as well as how to strengthen it and relax it!

===============================

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

 We’ve learned so much from Antony Lo (The Physio Detective) - https://physiodetective.com

PODCAST LINKS & RESOURCES

Follow Rhonda on IG - https://www.instagram.com/rhondachamberlainpt

Rhonda’s Website - https://www.rhondachamberlainpt.com

Pelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast

SHOW NOTES:

(0:52) - What we are talking about, today!

(3:22) - What is skipped, pelvic floor-wise, in physio school

(5:15) - Why over-activating your core may be making your symptoms worse

(7:15) - It’s a hard sell to get people to let go of tension in their pelvic floor

(9:08) - What holding tension in our tummies does to our core

(11:38) - Get curious in changing the amount of overactivation throughout the day

(12:56) - The idea of “Tension to Task”

(14:00) - The goal of checking in with yourself and relaxing the tension in your body

(15:18) - Over-cuing people with tension and 100% kegels in exercise

(16:25) - Do we keep doing kegels long-term?

(19:24) - The idea to “Spread the Load”

(20:15) - We do NOT need to squeeze our bums for max contraction

(24:40) - To all of the Type A, perfectionists out there…

(26:27) - On breath holding

(28:22) - The changes Rhonda is noticing being in tune as she gets back into Olympic weightlifting

(29:15) - Your cycle can change symptoms for some people

(31:15) - Wrap up

Send us Fan Mail

In this episode, Rhonda gives you all the information on the Strong at Home membership, giving you more background into why and how she started it (which includes her return to exercise postpartum story), and filling you in on a couple exciting updates about the membership!

===============================

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 BRAND NEW SOLO TIER of the Strong at Home Membership! 

PODCAST LINKS & RESOURCES

Follow Rhonda on IG

Rhonda’s Website

Pelvic Health and Fitness Podcast

SHOW NOTES:

(0:52) - Strong at Home Membership (Solo Tier) - Open NOW!

(2:21) - Episode intro

(3:00) - Why did Rhonda start the Strong at Home Membership?

(5:20) - Rhonda’s light bulb moment while she was learning about rehabbing the pelvic floor

(6:44) - How Rhonda eased back into movement, postpartum!

(7:54) - Rhonda’s eye-opening (and challenging) mindset shifts

(12:17) - This is why the Strong at Home Membership exists (what it includes and what it’s priced at currently)

(13:44) - Working with Rhonda in a 1:1 virtual capacity

(15:00) - EXCITING ANNOUNCEMENT FROM RHONDA - Strong at Home SOLO!

(16:43) - Episode Wrap Up

Send us Fan Mail

In this episode, Rhonda and Dayna chat about 7 reasons your pelvic floor symptoms may have changed recently. It’s super common to have people graduate from our programs, and then come back upset because symptoms have come up again for them. A lot of factors are at play - physical, stressors, sleep, and more - and we are going to go through some of the big ones, today! Remember: symptoms are our bodies talking to us - so let’s get curious and allow information to be power!

===============================

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!

PODCAST LINKS & RESOURCES

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

 Check out Rhonda’s Strong at Home Membership

 Follow Rhonda on IG

 Rhonda’s Website

 Pelvic Health and Fitness Podcast

SHOW NOTES:

(2:49) - Episode intro

(4:56) - Reason #1: Change in sleep pattern 

(6:53) - Reason #2: Shift in hormones

(9:43) - Reason #3: Increase stress and anxiety 

(12:01) - Reason #4: Change in breastfeeding schedule/weaning

(15:36) - Reason #5: Change in bowel habits (e.g. constipation)

(17:10) - Reason #6: Change in exercise routine

(20:15) - Reason #7: Sickness

(25:43) - Do I have to keep doing these things forever?

(28:52) - Wrap up!

Send us Fan Mail

In this episode, Rhonda and Dayna chat about where they each are in their postpartum journey in terms of exercise and symptoms. Feeling down in the thick of your postpartum journey? We hope that you can use this as reassurance that things can and will get better!

===============================

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!

PODCAST LINKS & RESOURCES

 Follow Rhonda on IG - https://www.instagram.com/rhondachamberlainpt

 Rhonda’s Website - https://www.rhondachamberlainpt.com

 Pelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast

SHOW NOTES:

(0:49) - Episode intro

(2:18) - Rhonda relays her fitness and symptom journey up to where she is now - 3.5 years postpartum

(12:07) - Dayna responds to some points that Rhonda brought up (and what to do when you are told you have a prolapse)

(17:23) - On the resiliency of the human body

(19:14) - Dayna relays her fitness and symptom journey up to where she is now - 4 years postpartum

(29:25) - The hardest part of the postpartum return to exercise journey

(30:27) - Returning to exercise post sickness

(31:36) - What we hope sharing our stories does for you - and the episode wrap up!

Send us Fan Mail

In this episode, Rhonda has the pleasure of chatting with her friend and colleague, Bronwyn Addico all about doula care.

Bronwyn Addico (she/her) is the owner of Balancing Birth to Baby, a support company for expecting and new parents that offers prenatal education and Doula support in Southern Ontario, Canada. She has been a Childbirth & Early Parenting Educator since 2015 and a Birth & Postpartum Doula since 2016.

After a difficult birth experience in 2013, she embarked on a journey to become a Birthing From Within childbirth mentor, and spent time in California in the Spring of 2016 to further her in-depth training. 

She has supported more than 100 families during their births and early parenting journey. Bronwyn is also a single mother to two wonderful kids.

We’re so grateful to Bronwyn for sharing her story and passion with us!

===============================

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 & RESOURCES MENTIONED IN EPISODE:

🔹 Check out Rhonda’s Strong at Home Membership
🔹 Spinning Babies Program
🔹 Insight Timer
🔹 Balancing from Birth to Baby Website
🔹 Follow Bronwyn on IG

SHOW NOTES:
(0:49) - Episode intro
(03:27) - What lead Bronwyn down the path to becoming a doula
(05:23) - She shares about her home birth experience with her first child
(07:51) - How her decision to become a doula was cemented after her 2nd birth
(11:45) - How Bronwyn prepared for her births
(12:40) - What is a doula and how do they support clients in their pre/postnatal experience?
(15:46) - The difference between a midwife and a doula
(17:33) - Doula support options in the postpartum period
(20:26) - How doulas fit into the support team with midwives/OBs
(21:44) - How her path to starting her doula business Balancing Birth to Baby started
(25:01) - What gave Bronwyn the confidence to start her own business
(25:49) - How she struggled to adjust to business ownership in the early days
(27:13) - The moment she knew she needed to hire help in her business
(29:09) - How her business has grown in the last several years
(30:47) - What discussions Bronwyn has with clients during pregnancy
(32:40) - Bronwyn’s top birth prep advice
(41:50) - Birth is not just a transformation, it’s a transmutation
(43:48) - Bronwyn and Rhonda chat about the identity shift in the postpartum phase
(49:32) - Discussions Bronwyn has with clients in the postpartum phase
(53:30) - Do her clients struggle to ask for and accept health from a doula?
(1:01:30) - Last tidbits of advice
(1:06:45) - How people can find Bronwyn

Send us Fan Mail

In this episode, Dayna shares her top 5 tips to prepare for birth. There’s a lot that is out of our control during birth. But there are also a lot of things we can do to mentally and physically to prepare for this challenging event! If you are pregnant, or hoping to become pregnant one day, this episode is for you!

===============================

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 & RESOURCES MENTIONED IN EPISODE:

🔹Frida Mom Pregnancy Lotion
🔹The Fourth Trimester Book
🔹Dayna’s Birth Prep Class at Rebirth Wellness

SHOW NOTES:
(0:49) - Episode intro
(01:56) - Tip #1 - It’s never too early or to late to begin preparing for birth
(04:21) - Tip #2 - Perineal massage
(09:40) - Tip #3 - It might be helpful to attend a birthing class
(13:47) - Tip # 4 - Prepare for the mental/ emotional aspects of birth
(18:59) - Tip #5 - Prepare for the first 12-weeks postpartum during pregnancy