Episode 445: Return To Jumping Postpartum: The Step-By-Step Process 

In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc. 

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

• Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST: jessiemundell.com/exercise-leaking

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Show Notes 

00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo

02:33 - Why were talking about this now

05:08 - What this means if you’re months or years past postpartum

05:30 - Step 1 - Core canister breath

06:12 - Step 2 - Rebuilding mobility stretches

11:47 - Step 3 - Adding weights

13:49 - Step 4 - Building in jumping

17:54 - What we as professionals are looking at for success

19:00 - Wrapping up thoughts

In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes.

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

• Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST. 

Show Notes 

01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo

02:25 - Introducing the topic of todays episode

03:30 - Why this is more than just their workout programming

03:40 - The why

05:17 - Individualizing the approach

06:17 - Body image and identity

08:14 - Checking in through changes

10:15 - How do we challenge their workouts

11:03 - Balancing physical and mental symptoms

13:15 - Changes pregnancy to pregnancy

14:03 - How do we do this without coddling them?

15:35 - Key takeaways

In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry.

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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, 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

• Pre/Postnatal Fitness Speceialist Academy 
• Anna Maltby on Instagram and Substack
• Pilates for Abortion Funds

Show Notes 

00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!

02:11 - Jessie introduces Anna Maltby

03:59 - Anna’s Career Path

09:18 - Anna talks about her “How to Move” newsletter

10:41 - How to build a body neutral fitness community

13:10 - Our privilege and how to create inclusion

17:25 - Creating a safe place for all body images and strengths

19:06 - Where societies perinatal knowledge gaps are

24:24 - Learn about diastasis and old methods that we even taught back in the day

27:18 - How PFSA not only educations but provides business growth ideas

32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser

35:06 - Anna shares where you can find her on the internet

In today’s episode of the To Birth and Beyond podcast, Anita is talking about birth prep handouts as the missing piece in physiotherapist client sessions. If you offer birth prep - or are considering doing so - listen in for a framework and things to consider (including questions to ask) while developing your birth prep handout, to help your clients prepare themselves for an empowered birth.

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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 

• Clinical Birth Prep Resource Package
• Birth Prep for Clinical Practice Online Course (Live with recordings)
• How to Structure a Partner Labour Prep Session in Clinic Workshop (Live with recording)
• Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical Therapist
• Episode 413: Can You Work with Pregnant and Postpartum Clients as a Physiotherapist Before Having Kids?
• Episode 350: How to Structure a Partner Birth Prep Session in Clinical Practice
• Episode 383: Birth Prep for Your Physiotherapy Practice
• Embodia app (referenced as a tool used by Anita in her practice)

Show Notes 

0:59 - Anita introduces what we’ll be talking about today

2:05 - Anita reviews what birth prep can look like in clinic, along with topics of discussion

8:04 - Anita shares what can be helpful to include when offering something to clients during or after your birth prep session

9:57 - Anita lists ways you can use a birth prep handout during your session, and the benefits

12:24 - Anita shares how she has used birth prep handouts over the years

14:18 - Anita shares additional resources and brings the episode to a close

In today’s episode of the To Birth and Beyond podcast, Jessie is joined by pelvic health physical therapist, Dr. Anietie Ukpe-Wallace (Dr. Tia). Together, they talk about Dr. Tia’s new book called “Tending to Your Womb,” and digging into everything from pregnancy loss and societal expectations around it, to what Dr. Tia is teaching her 11-year-old daughter about her body and why self-care is a main pillar of her work (and what she means by “self-care”).

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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 

• Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026)
• Self-Care Physio website
• https://www.uphill-books.com/book/tending-to-your-womb/#buy-now

Show Notes 

0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!

2:23 - Jessie introduces today’s special guest and what we’ll be talking about!

3:25 - Dr. Tia shares how her book came to be and why it was important for her to write

7:12 - Dr. Tia discusses what has changed in the understanding and societal expectations around pregnancy loss since she experienced it 13 years ago

15:45 - Jessie asks Dr. Tia what she is teaching her daughter about her body right now

21:26 - Dr. Tia explains what self-care really means to her, and why it’s a pillar of her work

31:52 - Dr. Tia shares the most challenging parts of writing the book

36:18 - Dr. Tia discusses how writing the book has changed her work

40:22 - If someone is listening who is struggling with their reproductive journey, Dr. Tia’s got some guidance for you!

44:42 - Dr. Tia shares where you can find her on the internet!

46:22 - Jessie wraps up the episode

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths around prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.

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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 - self-study course: bumptobirthmethod.com/
• Anita’s Prepare Your Pelvic Floor for Birth Workshop (start in any trimester): anitalambert.click/prenatal-pelvic-floor-birth-workshop

Show Notes 

0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop

1:53 - Jessie and Anita introduce today’s episode subject!

2:32 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy

6:56 - Myth #2: Avoid all core exercises during pregnancy

9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels

15:14 - Myth #4: You can’t lie on your back after your first trimester

17:24 - Myth #5: Lifting weights is unsafe in pregnancy

21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain

23:52 - Episode wrap up!

In today’s episode, Jessie welcomes fellow fitness professional, Nandini Adhuja onto the podcast to talk about her work with pregnant, postpartum and perimenopause patients, how the certifications she earned are shaping her work and her career, and why she came into these certifications - especially at such a young age. Listen in as we discuss Nandini’s recognition of differences regarding relationship to working out between cultures as she seeks to fill a cultural educational gap.

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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 

• Find Nandini Adhuja on Instagram - @unbreakableherfitness
• Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026)

Show Notes 

0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!

2:25 - Jessie introduces today’s special guest and the topic we will be covering together

3:20 - Nandini shares her work and how she got to where she is today

12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these

20:00 - How mentorship shifted Nandini’s approach to exercising for women

21:28 - Nandini speaks to being a Gen Z woman who is thinking of fitness and exercise as more than making her body smaller - and what the exercise mindset is with her friends these days

28:24 - Nandini indulges us with the vision she has for her business moving forward

31:02 - Episode wrap up

In today’s episode, Jessie and Anita are talking about something that is having “such a moment” these days: PILATES! Tune in to hear them talk about their experience with Pilates, the benefits, and if attending a Pilates class a couple of times per week is enough to build muscle.

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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 

• Work out with Jessie in Kingston, ON!

Show Notes 

0:58 - Join Jessie for strength training group classes in Kingston, ON!

2:10 - What we are talking about today 

4:58 - Anita and Jessie share their familiarity with Pilates

6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates

8:22 - We address what Pilates does very well as an exercise modality (and how additional sports use Pilates to cross train)

13:57 - Jessie explains what we mean by muscle mass growth 

17:39 - Why do hypertrophy and progressive overload matter for ME

21:08 - Episode wrap up

In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives.

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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 

• Work out with Jessie in Kingston, ON!

Show Notes 

0:58 - Join Jessie for strength training group classes in Kingston, ON!

2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter

9:14 - What a human-to-human connection can bring to the experience that A.I. cannot

11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work

14:07 - Jessie addresses the idea of ethical consumption around A.I.

15:34 - Anita argues the point that new clients can find you with A.I.

16:30 - Episode wrap up

In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler!

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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 

• Work out with Jessie in Kingston, ON!

Show Notes 

0:58 - Join Jessie for strength training group classes in Kingston, ON!

2:08 - What we’re talking about today

3:24 - On the fear around what your body is like / how it functions now

5:18 - What your return to exercise should address/support you in

6:23 - What I see in clients when they are active

7:54 - Wrap Up