To Birth and Beyond

Episode 465: Postpartum Exercise on Broken Sleep (Because It Lasts Longer Than 6 Weeks)

In today’s episode, Jessie and Anita talk about exercising and recovering on broken sleep, with a focus on our postpartum and motherhood friends. They share how poor sleep can affect your energy, your symptoms, and how hard a workout feels. You don’t need to wait until you’re rested to start moving. They cover finding your minimum effective dose, supporting your recovery beyond the workout, rethinking what consistency looks like, and learning the difference between healthy and harmful discipline.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Show Notes 

01:06 – What we’re talking about today

03:30 – How poor sleep affects your body, symptoms, pelvic floor, mood, appetite, and even injury risk

05:53 – Why waiting until you feel rested isn’t a useful strategy

06:55 – Finding your minimum effective dose

08:18 – Supporting your recovery beyond the workout: hydration, food, and rest

09:46 – Why exercise helps your pelvic floor, digestion, and mental health

12:37 – Rethinking consistency in postpartum: “piecey” workouts and restarting a million times

13:39 – For coaches and clinicians: preparing clients for what postpartum exercise really looks like

14:50 – Wrapping up

Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping

Join Jessie and Anita as they record in person for the first time in nine years! They talk about how to adjust your exercise through the third trimester of pregnancy. As energy dips, sleep gets harder, and aches and pressure ramp up, your routine may need to change, and that doesn’t mean you’ve given up on moving. Listen as they share practical ways to modify strength training and walking, why shorter sessions can be great prep for early postpartum, and the symptoms that mean it’s time to call your provider. 

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Show Notes 

01:21 – What we’re talking about today

2:22 – What the third trimester can feel like: insomnia, pelvic pressure, and back and pelvic girdle discomfort

04:01– Shifting your mindset and giving yourself grace: maintaining or tapering your volume and load, especially with other kids at home

05:40 – “Just walk instead” isn’t always the easier option and strength training can be modified so you can feel supportive and comfortable

08:23 – Why mobility can be a lifesaver (in your day, your workouts, and your walks)

09:48 – How broken sleep affects your energy and perceived effort in training

10:41 – Practical tips: shorter sessions, more rest between sets, and lowering load

12:16 – Symptoms that mean you should contact your provider or go to urgent care

14:00 – For coaches and clinicians: check in often and adjust on the fly

14:55 – Key takeaways and wrapping up

Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time

In today's episode, Anita is sharing what to think about as you prepare for another birth. She will be addressing earlier aches, pains, and pelvic floor symptoms, feeling more confident going into birth, getting your partner more involved, and planning ahead for your postpartum recovery. You can't control exactly how this time will unfold, but you can go into it with more tools, more options, and the benefit of knowing what you wish you had known the first time.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Resources and References

• Bump to Birth Method Online Course: www.bumptobirthmethod.com
• Holistic Health Physio Instagram: @holistichealthphysio

Show Notes 

00:18 – What we're talking about today

01:38 – Looking back at your previous birth(s): What do you wish you had known the first time?

03:22 – Preparing for another pregnancy: It doesn't have to feel worse this time, it's not too late to address pain, pelvic floor, and core symptoms

05:22 - Preparing for another birth: Different labour positions, pushing options, and perineal massage

06:56 – Getting your partner involved: What helped, what didn't, and what they can learn this time

09:18 – Postpartum the second time: You know what to expect, planning ahead for the other kids and pets at home, early movements you can start within the first six weeks

12:12 - Questions to reflect on as you prepare

12:51 – Bump to Birth Method on-demand course

Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet)

In today's episode, Jessie is talking to coaches and clinicians (or anyone curious about pregnancy and postpartum health) about a major gap in how fitness and health professionals are trained. Jessie breaks down the four pillars she uses in every client assessment and explains why guesswork-based coaching is holding both clients and practitioners back.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Resources and References

• Oct 14th 2026. - Free Live Webinar: Stop Coaching Pregnant And Postpartum Clients By Guesswork: jessiemundell.com/stop-coaching-guesswork
• Prenatal and Postnatal Fitness Specialist Academy Waitlist Enrollment: programs.jessiemundell.com/cert-waitlist

Show Notes 

01:06 – Intro & what today's episode is about

03:40 – Free live training announcement: "Stop Coaching Pregnant and Postpartum Clients by Guesswork" (Oct 14, 2026)

04:45 – Why "avoid this list of exercises" isn't a real framework

07:18 – Why this matters for your business: referrals, trust, and being seen as an expert

11:03 – Pillar 1: Breath & intra-abdominal pressure management

11:52 – Pillar 2: Symptom screening

12:35 – Pillar 3: Load readiness

13:18 – Pillar 4: Pelvic floor coordination

13:59 – What to expect at the live class (two time slots, 48-hour replay, live client demo)

15:42 – PFSA certification cohort enrollment opens after class

Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients

In today's episode, Anita is talking to physiotherapists who work with pregnant clients, or want to, and are ready to make their assessments more efficient and confident by asking the right questions from day one. Starting the birth prep conversation early, right from that very first session, sets you up with huge insight into how to support your client's birth prep, wherever they are in their pregnancy.

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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!

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Resources and References

• Anita’s 1:1 virtual mentorship for physiotherapists
• Labour and Birth Preparation for Clinical Practice — Live Online Course co-taught by Anita
• Clinic Birth Prep Resource Package for Physiotherapists to use with Clients

Show Notes 

00:00 - Anita introduces us to today’s topic!

02:13 - Questions to ask if your client has given birth before (birth history)

04:55 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep)

08:37 - Questions to ask about birth preferences (birth preferences)

12:50 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose

14:27 - Share physical and mental prep around the client birthing goals

17:10 - Birthing partner preparation!

18:54 - Where does all of this fit in the overall assessment?

19:39 - Anita summarizes and wraps up the episode (with a couple of offers)

Episode 460:  5 Things You've Been Told About Perimenopause Exercise (That Are Wrong)

In today's episode, Jessie and Anita break down five perimenopause exercise myths they're hearing online and from their clients. They cover everything from strength training misconceptions to cardio, body composition, pelvic floor symptoms, and the age-old myth that it's "too late" to start. Tune in for some clarity, encouragement, and a little fire to help you feel confident in how you move your body in perimenopause.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Resources and References

• Strong & Supported (renamed from: To Pregnancy & Beyond): https://programs.jessiemundell.com/to-pregnancy-and-beyond/

Show Notes 

00:56 - Introduction to todays topic

01:46 - Myth #1: You need to lift heavy weights to get benefits in perimenopause

04:59 - Myth #2: Avoid intense cardio

08:29 - Myth #3: Eat less and exercise more to address body changes

10:41 - Myth #4: New or revived Pelvic Floor Symptoms are due to hormone changes

12:11 - Myth #5: It's too late to start strength training or address symptoms at this age

12:31 - Episode wrap up

Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor

In today’s episode, Jessie and Anita discuss squatting in pregnancy and postpartum. They emphasize that squats are a daily-life movement and should feel comfortable in the knees, hips, back, and pelvic floor. They bust common myths and offer key cues to help your squats feel more comfortable and give you more confidence.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Show Notes

00:00 – What we’re talking about today

02:33 – Myth #1: You should only squat with feet hip-width apart, toes facing forward, and weight in your heels.

07:50 – Myth #2: Only squat in the final weeks of pregnancy to prepare for birth.

10:53 – Myth #3: Use a “perfect” squat to pick things up.

15:31 – Myth #4: Avoid squatting if you have pelvic floor symptoms.

20:20 – Cue #1: Using your breath in the moment

22:50 – Cue #2: The W.A.I.T. acronym

24:04 – Cue #3: Spread the load

24:46 – Cue #4: Test and retest

25:08 – Wrapping up

Episode 458: GLP-1s, Diet Culture, and Your Relationship with Food and Body

In today’s episode, Jessie closes out her GLP-1 series by discussing how using or considering a GLP-1 medication can impact your relationship with food, exercise, and body image, especially for those who’ve done body neutrality work or have a history of disordered eating. 

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Resources and References

• Part 1: Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know.
• Part 2: Episode 456: Strength Training on a GLP-1 – Why Lifting Matters More Than Ever

Show Notes 

03:50 – Understanding the nuances of deciding to start a GLP-1

08:58 – The relief of starting a GLP-1 and the fear that can come with it

11:55 – Can you trust your hunger cues?

13:47 – Navigating external praise about your body while holding your own personal history

15:51 – Questions to ask yourself when external praise becomes difficult to hear

16:23 – Navigating this topic during pregnancy, postpartum, and perimenopause

17:52 – Why we need to be talking about the complexities of GLP-1s

18:11 – Jessie’s encouragement for navigating the voices that can become part of your day-to-day life on a GLP-1

20:24 – Wrapping up with some final thoughts

22:44 – Jessie’s personal words of encouragement

Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy

In today’s episode, Anita shares 3 simple strategies to help promote more comfortable and supportive sleep while pregnant. You don’t have to settle for poor sleep or invest in an expensive pregnancy pillow! Anita has practical and easy to implement tips so you can be getting that much needed rest tonight.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Resources and References

• Bump to Birth Method on-demand course: bumptobirthmethod.com
• Instagram Videos:
• Strategy 1: Turn in bed with less pain in pregnancy
• Strategy 2: Sleep Position with 2 pillows
• Strategy 3: Towel roll for neck pain when sleeping
• Anita Instagram: @holistichealhphysio

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Show Notes 

01:10 - Introduction to the episode

02:52 - Strategy #1 - How to get into bed and how to roll over once you’re in it

06:02 - Strategy #2 - Placing 2 pillows between the knees can be more supportive than 1

09:04 - Strategy #3 - For those with neck pain or numbness and tingling going down their arm

10:13 - Wrapping up the episode

11:17 - Bonus advice from Anita

Episode 456: Strength Training on a GLP-1 - Why Lifting Matters More Than Ever

In today’s episode, Jessie provides evidence based information on why strength training is so important while on a GLP-1 and how it doesn’t erase what the medication is doing, but rather helps build healthier musculoskeletal, pelvic floor, bone mass and cardiovascular systems in your body.

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

Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References

• Strong & Supported Online Training Program: jessiemundell.com/coaching-fitness
• Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know.

Show Notes 

00:08 - Introduction of todays episode

02:52 - Why is strength training so important, especially on a GLP-1

04:25 - Why you need to think about your musculoskeletal, pelvic, bone, cardiovascular health

08:17 - What is your body also rapidly losing beyond the weight

11:55 - How do I strength train?