Pelvic Health and Fitness

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In today’s episode, Rhonda responds to a question she received about staying consistent with exercise over the holidays. It’s a busy time of year and there’s only so much we can have on our plates right now. If exercise isn’t your top priority this time of year, that’s ok! But if you’d like it to still be a part of your week because you know it will help you feel better, have a listen to this episode. You might find these tips helpful!

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LINKS & RESOURCES MENTIONED IN EPISODE:
🔹 Follow Rhonda on Instagram
🔹 Strong at Home Summer and Winter workout PDFs
🔹 Strong at Home Membership

SHOW NOTES:
(0:49): Episode intro
(01:10): It’s ok if exercise isn’t your top priority over the holidays
(01:44): Question: how can I stay consistent with exercise over the holidays?
(02:34): Tip #1 - Change your definition of consistency
(04:54): Tip #2 - Remind yourself that all movement counts
(05:47): Tip #3 - Ditch the all or nothing mindset
(07:38): Tip # 4 - Minimize barriers to getting your workout in
(12:10): Tip #5 - Have a plan
(16:06): Tip #6 - Re-examine your “why” with exercise
(20:01): Summary of all 6 tips

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In this episode, Dayna and Rhonda have a great discussion about burnout. And offer 6 soft suggestions for strategies to minimize burnout this time of year.

Here are our 6 tips for minimizing burnout:

1️⃣ Scale back your workout routine/ adjust your mindset about what “counts” as exercise this time of year

2️⃣ Make meal planning/ cooking easier

3️⃣ Get better at asking for help

4️⃣ Block off intentional breaks in your work schedule

5️⃣ Minimize financial stress if you can

6️⃣ It’s ok to say no to things

➡️ We would LOVE if you would share this episode with a friend who might resonate with this message!

Mentioned in this episode:
🔹 Purchase Rhonda’s Holiday workout PDF Strong at Home Winter
🔹 Burnout Book by Emily and Amelia Nagoski - Amazon link, Website
🔹 Chef’s plate meal kits
🔹 Libby (The Honest Mom) - Instagram, Website
🔹 Glennon Doyle - Instagram, Website
🔹 Renee Reina - Instagram, Website
🔹 Emma Jack (Press Play Physio) - Instagram, Website
🔹 Subscribe to Rhonda’s Email list

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In this episode, Dayna and Rhonda each share the 3 things that surprised us most during the postpartum phase:

Dayna’s 3 things were:
 1️⃣ How overwhelmed she was with having visitors
 2️⃣ How challenging breastfeeding was for her mentally 
 3️⃣ How lonely mat leave can be

Rhonda’s 3 things were:
 1️⃣ How challenging her second postpartum recovery was after an “easier” recovery after her first
 2️⃣ How challenging naps with babies would be
 3️⃣ That both of her daughters refused to sleep in the car 

This was a fun episode to record to reminisce about our challenging postpartum experiences! 

➡️ We would LOVE if you would share this episode with a friend who might appreciate relate to 1 or more these!

Mentioned in this episode:
🔹 Episode #27: The 3 things that surprised us the most during pregnancy
🔹 Renee Reina on Instagram
🔹 The Mom Room Podcast
🔹 Rhonda’s email list
🔹 Rhonda’s Cyber Monday Sale

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In this episode, Rhonda and Dayna have the pleasure of chatting with their friend and colleague, Jordana Edelstein.

Jordana is a nutrition and body image coach and work is to help women finally build the self-trust to eat and exercise in a way that feels amazing, instead of white knuckling through the latest diet and working out to burn off last night’s pizza.

She lived more than 20 years of her life trapped by food, starting a new diet every other week and endlessly chasing a body that she thought was the key to happiness. 

Jordana helps her clients break up with dieting, find their best weight and live at ease in their own skin. For life.

We’re so grateful to Jordana for sharing her story and passion with us. We touch on a lot of topics in this episode including:

🔹 How Jordana got into the world of nutrition coaching and starting her own business 
🔹 What lead her to officially “break up” with dieting
🔹 Jordana’s advice on how to navigate eating without dieting
🔹 What is diet culture?
🔹 How to rebuild trust in our body again after years of not listening to our body’s cues
🔹 How Jordana helps her clients find their best weight
🔹 How to navigate body image issues when you stop dieting
🔹 How to work through thoughts about your body postpartum
🔹 How you can work with Jordana to heal your relationship with food

➡️  We would LOVE if you would share this episode with a friend who might appreciate Jordana’s advice!

Mentioned in this episode:
🔹 Follow Jordana on IG
🔹 Jordana’s Website
🔹 Jordana’s Podcast

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In this episode, Rhonda shares 5 tips to stop peeing your pants when you jump

The 5 tips are:

1️⃣ Slight lean forward of your torso

This helps to put your pelvic floor in a more optimal position to support the pressure of jumping. Think "tits over toes" as my mentor Brianna Battles would say!

2️⃣ Soft landing

Try to land "quietly" to absorb the force and decrease the impact to the pelvic floor.

3️⃣ Exhale on the landing

Sometimes this can be the easiest way for the pelvic floor to contract to absorb the force of landing. This isn’t the only way however! When in doubt, just keep breathing when you're jumping!

4️⃣ Keep pelvic floor muscles RELAXED

This may seem counterintuitive, but trying to hold a contraction/ kegel as you jump may actually tire out the pelvic floor and lead to more symptoms!

5️⃣ Start with low reps, and gradually work up to more over days/ weeks

Slowly build your body's tolerance to the impact of jumping by easing into it vs. trying to start with high volume.

Plus two bonus tips:

🔹 From Antony Lo - “develop high slow singles” with skipping before progressing to double understanding

🔹 Beth Halford - “wear shoes with a little more cushioning to absorb some impact until you've built a little more strength”

We hope these tips help you have less fear of peeing your pants with jumping! 

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

 Mentioned in this episode:
🔹 Antony Lo (The Physio Detective) - website, Instagram
🔹 Beth Halford (KW Pelvic Health) - website, Instagram

Find Dayna here:
Instagram
Website

Find Rhonda here:
Instagram
Website

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In this episode, Rhonda and Dayna have the pleasure of chatting with their friend and colleague, Wanjira Njenga.

Wanjira is a menopause and pelvic floor coach. She helps women navigate menopause with strength training, mobility, nutrition and mindset! 

She has completed a great number of trainings and upgrades in the fields of yoga, yoga therapy, movement and fitness. This also includes massage therapy, reflexology and more recently became a Holistic Core Restore Coach (Pelvic and Core Health), and Peri/Post Menopause Women’s health coach. She is also trained as a Functional Range Conditioning movement specialist.

Wanjira is passionate about helping women reclaim their best physical, mental and emotional selves and enjoy good, functional health for life. She has combined all her training in yoga, women’s health and peri/post menopause training to offer services that keep women 45 years and over strong, fit, and injury-free as they journey through all stages of their lives.

We’re so grateful to Wanjira for sharing her wisdom and passion with us. We touch on a lot of topics in this episode including:

🔹What got Wanjira into the world of women’s health and fitness with a focus on menopause
🔹What exactly is menopause, when does it start and what are the symptoms?
🔹What is perimenopause and what are the symptoms associated with it?
🔹What happens with our hormones during menopause
🔹Does menopause cause weight gain?
🔹The importance of strength training during menopause
🔹The importance of nutrition during menopause
🔹What is menopause hormonal therapy?
🔹Helpful resources for menopause

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

Mentioned in this episode:

🔹 Follow Wanjira on IG
🔹 Wanjira’s Website
🔹 North American Menopause Association
🔹 Feisty Menopause
🔹 Book recommendations:

1. Menopocalypse by Amanda Thebe

2. What your doctor may not tell you about menopause by John R. Lee M.D

3. The Menopause Manifesto by Dr. Jean Gunter

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In this episode, Rhonda has the pleasure of chatting with her friend and colleague, Bree Nacarrato.

Bree is the owner of Loved Momma Fitness. She is also a CrossFit coach and also has a Bachelor's degree in Psychology. 

She has worked with the pre and postnatal population for almost three years before she gave birth to her second daughter who sadly was stillborn. 

Since the death of her daughter in April 2021 she has begun working with loss mothers who have experienced tragic pregnancy or infant loss. 

Bree recently launched her first return to exercise program, the Recovery After Loss Program, which is a completely trigger free, 6-month program that walks with mothers through both their physical and emotional healing.  

We’re so grateful to Bree for sharing her story with us. We touch on a lot of topics in this episode including:

🔹What got Bree into the pre/postnatal fitness world
🔹Her fitness journey through 2 pregnancies
🔹Her 2nd daughter, Rainey’s story
🔹How her faith helped her throughout her stillbirth experience
🔹Why it was important for her to share her story on social media
🔹Her recovery and return to fitness journey after losing Rainey
🔹How Bree turned her tragic loss into a much needed return to exercise program for other loss moms
🔹All about her Recovery After Loss Program

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

Mentioned in this episode:

Follow Bree on IG
Bree’s website
Link to get 10% off Bree’s Recovery After Loss Program (code podcast10 already applied)

Get on the Waitlist for the next 2 for $22 trial of Rhonda’s Strong at Home Membership
Reach out to Rhonda on IG for $30 off your first month of the Strong at Home Membership

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In this episode, Rhonda shares all about her signature program: the Strong at Home Membership 💪🏻

She talks about…

🔹Why she created the Strong at Home Membership
🔹What actually is the Strong at Home Membership
🔹Common outcomes for clients in the membership
🔹How long clients stay in the membership
🔹How much it costs
🔹All about her 2 for $22 trial happening NOW!

I hope this gives you a more clear insight into the Strong at Home Membership!

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

Mentioned in the episode:
Sign-up for the 2 for $22 trial of the Strong at Home Membership!

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In this episode, Dayna shares 5 common pelvic floor myths she comes across in clinic often.

The 5 MYTHS are:

MYTH #1️⃣ That everybody should be doing kegels

MYTH #2️⃣ You should pee as soon as you feel the urge to go

MYTH #3️⃣ Your vagina will be looser following a vaginal delivery

MYTH #4️⃣ If you are having a bowel movement everyday, you are not constipated 

MYTH #5️⃣ Heaviness means you have a prolapse

We hope that busting these myths helps ease some of your concerns about your pelvic floor!

Enjoy! ☕️🧘🏻‍♀️

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

Mentioned in the episode:

Sign-up for the 2 for $22 waitlist for Rhonda’s Strong at Home Membership for your chance to win a 1-hour assessment with Laura Holland!

Find Dayna here:
Instagram
Website

Find Rhonda here:
Instagram
Website

Send us Fan Mail

In this episode, Rhonda shares about her ups and downs of breastfeeding with her first daughter Sadie.

This was an emotional story for Rhonda to share.

We hope this conversation helps you feel less alone if you also struggled with breastfeeding. ❤️

🎧 Make sure to listen to the full episode for more! 

➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!

Find Dayna here:
Instagram
Website

Find Rhonda here:
Instagram
Website