In today’s episode, Jessie and Anita talk about what to do regarding abdominal bulging in core exercise. What is it? Is it something that needs to be modified for? Is it a problem? Learn all that and more, today on the To Birth and Beyond Podcast.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Jessie’s FREE 7 Day Sample Strength Training Plan

Show Notes 

0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan

2:41 - What we are talking about today!

3:13 - What is abdominal wall bulging?

4:21 - Is it bad? Is it something we need to stop from happening? What is the abdominal bulging telling us? We discuss considerations around it

10:25 - Factoring in symptoms

11:10 - Bulging might appear differently in folks with larger bellies, than those with less belly fat on them

13:45 - Episode wrap up

In this episode of the To Birth and Beyond podcast, Anita discusses the unique considerations for people who have trained as dancers as they prepare for birth, emphasizing the importance of understanding pelvic floor tension, hip mobility, and postural habits that can affect pregnancy and birth experiences. Anita shares practices and exercises to help alleviate any issues that may arise from dancer training, and listeners are encouraged to embrace their body awareness as dancers and to prepare mentally and physically for an empowered birth experience.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Bump to Birth Method - Anita’s self-study course

Show Notes 

0:55 - Enrol in Anita’s Bump to Birth Method self-study course!

2:47 - Anita introduces today’s podcast topic, and what makes her an expert in the matter

9:02 - Anita breaks down how dancer training could impact pregnancy and birth through developed pelvic floor tension

11:27 - Myth: the pelvic floor needs to be super strong going into pregnancy, because that is what pushes baby out

12:25 - Anita covers another way that dancer training could impact pregnancy through hip rotation and mobility

13:34 - Anita describes how dancer training could impact pregnancy through postural habits

Pelvic floor tension, hip mobility, postural habits

15:40 - Anita takes a closer look at the pelvic floor, and how to release and relax it

16:51 - Anita dives into how to increase hip mobility

18:06 - Anita shares some exercises to improve postural habits

20:48 - A couple additional tips from Anita to prepare for an empowered birth as a dancer

23:37 - A final piece on breathing

24:31 - Anita provides a recap of the episode and wraps it up!

In this episode of the To Birth and Beyond podcast, Jessie welcomes colleague, friend and special guest, Dr. Briana Botsford to the show. Together, they delve into the complexities of perimenopause, discussing the hormonal changes birthing people experience, the importance of strength training, and the mental health challenges that arise during this transitional phase. They emphasize the need for a multidisciplinary approach to health, advocating for self-advocacy and the importance of seeking proper medical guidance. The conversation highlights the significance of understanding one's body and the changes it undergoes, while also addressing the societal pressures and misconceptions surrounding menopause.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
• To Pregnancy and Beyond - apply today!
• Dr. Briana Botsford’s website
• Dr. Botsford’s Instagram
• https://www.flowyeg.ca/
• Menopause Chicks
• The Menopause Society

Show Notes 

0:55 - Jessie’s got some BIG news about To Pregnancy and Beyond!

2:42 - Jessie introduces our special guest and what we will be talking about today

3:42 - Briana explains how the understanding of perimenopause has changed drastically in the last decade and helps us define it

6:54 - Briana details how long the perimenopause period can be / last, and what it entails

11:54 - Jessie shares about her journey with perimenopause symptoms and she and Briana discuss progesterone supplementation in the perimenopause journey 

17:27 - Briana shares the North American Menopause Society as a resource

18:00 - Briana describes what else is happening, hormonally, in perimenopause

19:24 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

22:06 - Briana highlights the metabolism side of estrogen - and why challenging strength training is important

27:06 - Briana shares what additional symptoms she is seeing in her practice

33:00 - Jessie and Brianna discuss the need to advocate for ourselves and take care of ourselves

35:55 - Briana shares her recommendation for people who THINK they are going through perimenopause, but aren’t sure of their next best move

40:52 - Briana shares her final words on-topic, and where you can find her online!

POWER QUOTES:

• "Advocating for yourself is essential."
• "The body was built to adapt."
• "You can reset and come to a new normal."
• "We need to talk about what's happening to us."
• "There's a lot of misinformation out there."

In this episode of the To Birth and Beyond podcast, Anita Lambert discusses the critical phase of labour known as transition. She provides insights into the stages of labour, the physical and emotional responses during transition, and strategies for preparation and support. The episode emphasizes the importance of communication with birthing partners and understanding the body's responses to enhance the birthing experience. Today’s episode is a quickie - but important if you are pregnant - or planning to be! 

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
• Bump to Birth Method - self-study course
• Episode 252: Emily’s Calm and Controlled Car Birth Story

Show Notes 

0:55 - Check out Anita’s Bump to Birth Method - a self-study course!

2:47 - Anita introduces us to what we are talking about today!

3:55 - Anita lists and defines the stages of labour

5:14 - Anita defines “Active Labour” and where “Transition” comes in during that time

6:45 - Anita describes what happens during transition

9:27 - Anita shares a strategy for preparing for the possibility to change your mind regarding pain medication during birth

10:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

13:32 - Anita introduces some action items to help birthing people and their partners prepare for the transition into labour ahead of time

14:29 - Action Item #1: Discuss your fears together

15:19 - Action Item #2: Learn about the stages of labour and what your body might be doing/how you might be feeling at each stage

17:14 - Action Item #3: Learn relaxation/grounding/coping strategies for labour and pushing

18:51 - Action Item #4: Learn supportive language and actions with your birthing supporters

20:52 - Anita recaps the action items to prepare for the transition stage of birth, and brings the episode to a close

In this episode of the To Birth and Beyond podcast, hosts Jessie Mundell and Anita Lambert discuss the common fears surrounding pelvic floor health, particularly in the context of motherhood. They explore the fear cycle that can develop from experiencing pelvic floor symptoms such as incontinence and pelvic pain, and how this anxiety can lead to avoidance of activities and further deconditioning. The conversation emphasizes the importance of understanding symptoms as information rather than a sign of weakness, and offers practical strategies for breaking the cycle of fear and managing symptoms effectively.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• www.thisisneeded.com – save 20% with code: BIRTHANDBEYOND
• Sign up for Jessie’s upcoming FREE Power Hour Workout
• Episode 267: Build a Pelvic Floor Symptoms Flare-Up Plan

Show Notes 

0:55 - Jessie’s brand new upcoming Power Hour Workout

2:35 - Introduction today’s topic - and how it comes up for our clients

5:19 - Jessie and Anita talk through the fear cycle people may find themselves in - and what’s going on in your body when this happens (using examples of leaking during deadlifts and running/high impact)

12:56 - Anita and Jessie dive into common fear scenarios around daily life activities and prolapse exacerbation

17:50 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

20:31 - Jessie and Anita share how we can start to break this cycle of fear!

27:21 - Anita and Jessie talk all about building your support system that calms your fears

31:02 - Key takeaways and episode wrap up

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POWER QUOTES:

• "We need to address the root cause of symptoms."
• "It's common to feel anxious about exercise."
• "Your partner does not want this to be painful."
• "You don't have to just deal with symptoms."
• "Stress can exacerbate pelvic floor symptoms."

In today’s episode, Jessie waxes poetic about why muscle mass matters - particularly in perimenopause and beyond. She emphasizes the importance of strength training for women, outlining strategies to maintain and build muscle mass as they age, while providing practical tips and insights for incorporating it into their daily routines. 

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• https://thisisneeded.com/ - 20% off your first order with code: BIRTHANDBEYOND
• Sign up for Jessie’s upcoming FREE Power Hour Workout
• Episode 369: 5 Things to Include in Your Perimenopause Exercise Routine
• https://jessiemundell.com/contact/

Show Notes 

0:55 - Jessie’s brand new upcoming Power Hour Workout

2:35 - Jessie introduces today’s topic

4:22 - The most important thing to know as we dig into this subject!

5:27 - We hope you think about this in 2 ways…

7:27 - Jessie addresses why we want muscle mass!

10:06 - Additional incredible benefits of strength training at any time - but especially in perimenopause and beyond

11:04 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

13:47 - Why Jessie wants you to build a solid foundation of strength NOW

16:09 - Jessie addresses the concern around “bulking up” with strength training

20:05 - Starting to think forward with your strength training 

21:36 - New to strength training? CONGRATULATIONS AND WELCOME! Here’s where to start…

27:14 - A recommendation from Jessie re: guidance in strength training

27:56 - Key takeaways from this episode

29:17 - Episode wrap up

In today’s episode, Anita sits down with guest Brooke Holloway, who shares her personal journey through pregnancy, birth preparation, and postpartum recovery. Brooke discusses her planned pregnancy, the emotional ups and downs she faced, her experiences with healthcare providers, and the resources she utilized to prepare for childbirth (including Anita’s Bump to Birth course). The conversation highlights the importance of understanding the birthing process, the role of pelvic floor health, and the realities of navigating an unplanned induction and C-section. 

One of the most requested types of episodes here on the podcast is the sharing of birth stories, as it helps our clients prep for birth, and we are excited to bring more of those to you throughout out tenure!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth Method - self-study
• Episode 248: Preparing for an Unmedicated Birth - Katelyn’s Birth Story
• Episode 252: Emily’s Calm and Controlled Car Birth Story
• Episode 278: From Bump to Birth Method to Recovery - Rachel’s Birth Story
• Episode 285: Alana’s Birth Story

Show Notes 

0:59 - Anita’s self-paced Bump to Birth program

2:47 - Anita introduces special guest Brooke Holloway

4:32 - Brooke shares how she felt physically, mentally, and emotionally in pregnancy

9:06 - Brooke explains how she chose her care providers

11:44 - Brooke shares some steps she took in pregnancy to prepare for birth (from professionals to Bump to Birth to exercise)?

19:15 - Brooke recounts her birth experience, including how her preparation helped her during this experience (an induction that, after reflection, she wishes she wouldn’t have agreed to so quickly)

28:15 - Brooke talks about her partner and birthing position support and what she wishes she would have done differently in that area

34:00 - Brooke shares how she felt about making her decision to have a C-section, and what that experience was like

42:27 - Brooke talks us through her postpartum recovery - the part she felt she had the most control over

44:22 - Anita wraps up the episode as she asks Brooke how she felt her birth experience was, overall

In today’s episode, Jessie and Anita discuss the often-overlooked topic of core recovery after birth. They explore the physical and emotional challenges new mothers face, including societal pressures to 'bounce back' to pre-pregnancy bodies. The conversation emphasizes the importance of understanding the changes that occur during pregnancy and postpartum, and the need for a supportive recovery process. Listeners are encouraged to seek professional guidance and to approach their recovery with patience and grace.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth Method - self-study

Show Notes 

0:59 - Anita’s self-paced Bump to Birth program

2:24 - What we are talking about, today!

5:42 - What really happens to your core during pregnancy?

8:05 - Jessie shares what her first time parents are focused on vs. the parents with subsequent births

9:18 - We touch on the “bounce back after baby” culture/idea - and turning your focus to what you WANT for yourself

12:42 - We share key steps for core recovery from a pelvic health physiotherapist and physical trainer 

18:58 - Life and workouts are going to look different for a significant period of time…and that’s OK

19:48 - We review today’s key takeaways

20:33 - Episode wrap up!

In today’s episode, Jessie and Anita discuss the unique considerations for exercising while pregnant with multiples. They explore the challenges faced in each trimester, emphasizing the importance of individualized exercise plans, managing fatigue, and additional considerations. The conversation highlights the physical and emotional aspects of pregnancy, offering insights into how to maintain fitness and well-being throughout the journey of carrying twins or more.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Jessie’s FREE 7 Day Sample Strength Training Plan

Show Notes 

0:55 - Jessie’s FREE 7 Day Sample Strength Training Plan

2:33 - What we are talking about, today!

5:06 - What might be happening, and considerations for, exercise during the FIRST trimester

7:47 - Initial exercise guidelines we might be thinking about in the first trimester

13:07 - What might be happening, and considerations for, exercise during the SECOND trimester

15:53 - Initial exercise guidelines for the second trimester

18:38 - What might be happening, and considerations for, exercise during the THIRD trimester

22:31 - Final tips and episode wrap up!

In today’s episode, Jessie and Anita talk fitness marketing near year’s end, what it gets wrong, and how you can choose to approach the new year, free of dubious expectations!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Show Notes 

0:55 - Anita introduces today’s replay episode

1:48 - What we are talking about, today!

2:53 - Does the end-of-year marketing impact us at all? (yes and no)

5:15 - The fitness industry messaging at this time of year, and reliance on motivation

10:01 - Anita walks us through her month-by-month review at the end of the year and her fresh look at goals

16:50 - We share our 2024 goals and things we are looking forward to

22:21 - Wrap up