In today’s episode, Jessie and Anita talk all about cardiovascular training in pregnancy. Is it safe for pregnant women to do cardiovascular exercise or interval training in pregnancy? We will break it down in an evidence-based fashion - what CAN you do? What’s safe? What does the evidence say? Tune in to today’s episode to find out!

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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 

• Join Jessie’s free, LIVE, Build Beta Test

Show Notes 

0:55 - Join Jessie’s Build Beta Test!

2:28 - Jessie and Anita introduce today’s episode

3:19 - What we know for sure…

5:15 - The benefits of cardiovascular exercise in pregnancy

8:04 - What kind of exercise “counts” as cardio?

10:49 - Let’s talk about heart rate!

15:21 - If you are coming back to cardiovascular activity in pregnancy after a break, or starting from scratch…

18:25 - Key safety points when talking about cardiovascular and interval training work in pregnancy

22:22 - Episode wrap up

In today’s episode, Anita is breaking down what a peanut ball is, as well as how to prepare yourself ahead of time and use one for a more comfortable delivery. If you are curious about whether you should use one (as well as what size to get and how to use it), this episode is for you!

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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 online Bump to Birth self-paced program
• Anita’s Instagram
• To Birth and Beyond on Instagram

Show Notes 

0:55 - Join Bump to Birth, today!

2:47 - Anita introduces today’s episode!

3:51 - What IS a peanut ball, and how it’s different from a traditional exercise ball!

5:02 - Can we us a peanut ball with an epidural?

5:52 - Anita discusses when you’d use a peanut ball in labour (and before!)

7:55 - How does the peanut ball help with labour progress?

9:24 - The importance of learning different ways to use the peanut ball before delivery

10:25 - Anita describes common peanut ball positions

15:52 - Why you should try these positions ahead of time, if possible!

17:10 - Advice for you if you are looking to get your own peanut ball

19:09 - Episode wrap up

In today’s episode, Jessie and Anita answer all of your burning questions about starting your own podcast. From set up, to sustainable management, to booking guests and growing a community around your new show - we’ve got tips for you as we look back on 400 episodes of podcasting together!

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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 

• Join Jessie’s Build beta test: https://jessiemundell.com/build/

Show Notes 

0:55 - Jessie is launching her brand new Build beta test - sign up today!

2:16 - Jessie introduces today’s episode!

5:07 - Anita and Jessie share the origin story of their podcast

8:08 - Jessie and Anita talk through how they map out their calendar of topics and episodes, and how they’ve allowed things to evolve over time

12:03 - WE DO NOT DO OUR OWN EDITING (and what we do instead)

14:01 - Anita and Jessie talk the business strategy behind the podcast (lead generation, sales, sponsorship, etc)

19:34 - Jessie and Anita discuss what they wish they knew at the beginning of the podcast process

24:14 - In terms of podcasting equipment…

27:10 - Anita and Jessie talk through their social media and marketing workflow for the podcast

30:57 - A listener asks how much people 

32:04 - Re: podcast guests! How do we handle it?

35:27 - Episode wrap up

In today’s episode, Anita and Jessie address listener questions - and some of our own - regarding incontinence before, during and after 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!

Resources and References 

• Anita’s Pelvic Floor & Bladder Control Workshop for Pregnancy, Postpartum & Perimenopause

Show Notes 

0:55 - Check out Anita’s Summer Sale (July 7-July 10) - 40% off Pelvic Floor & Bladder Control Workshop

1:32 - An introduction to today’s episode!

1:49 - What IS incontinence? Anita breaks down each type, and what it entails

6:36 - How common is incontinence in pregnancy?

8:00 - Dialing in on stress urinary incontinence - what is considered “normal” postpartum?

11:16 - Is the rate or type of incontinence correlated with birth type at all in the research, or in clinical experience?

12:38 - Listener Q1: I have been suffering from really horrible urgency - anything you recommend I try?

20:25 - Listener Q2: I’m 2 years postpartum, and have been working out since early postpartum. I’ve been feeling great in and out of the gym until recently - these exercises and loads aren’t new to me. Why am I leaking NOW?

24:33 - Listener Q3: I need information on leak-proof undies!

26:46 - Listener Q4: I can’t seem to cough or sneeze without leaking. Does this go away after birth, or should I be setting myself up for a lifetime of pee pee pants?

28:58 - Episode wrap up

In today’s episode, Jessie chats with friend and colleague, Terrell Baldock, all about perimenopause and the pelvic floor. They explore the changes that occur in the pelvic floor during this stage of life (and into menopause), the significance of strength training for maintaining pelvic and bone health, and the common symptoms women experience. They dive into some common misconceptions, and emphasizes the need for women to advocate for their health and seek support, especially as they navigate these life transitions. 

It is NEVER too early or late to educate yourself and take small steps to take care of yourself and your body. Let this episode be your invitation to join us!

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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 50% Off Birthday Sale
• Terrell's Pelvic Floor Strength Training Program
• Terrell’s Instagram

Show Notes 

0:55 - Check out Jessie’s annual Birthday Sale (June 30-July 4) - 50% off!

2:12 - Jessie welcomes us - and her special guest, Terrell Baldock - to the podcast! 

2:57 - Terrell introduces herself and how she got to where she is today!

8:46 - Terrell addresses pelvic floor changes occuring in perimenopause and menopause: Why do we see symptoms coming up for people - sometimes for the first time in their lives - at these periods? And why do we see some symptoms ramping back up?

14:30 - Terrell details her approach to strength training and pelvic floor health through perimenopause and menopause

19:10 - Jessie and Terrell remind everyone that strength training helps increase/hold muscle mass around the entire body that is eviscerated during menopause - including the pelvic floor (and what that means for you)

21:18 - Terrell talks about strength training to offset menopausal bone loss

24:55 - Terrell shares what pelvic health symptoms she is seeing most often in women 40+

27:09 - Terrell divulges some misconceptions she hears from women regarding their pelvic floor

30:59 - Terrell discusses her upcoming LIVE core and pelvic floor strength training program

35:21 - Terrell shares where you can find her online!

36:12 - Jessie brings the episode to a close

In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.

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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 explains what we are covering on the podcast today!

3:06 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital

4:06 - Anita shares the story of a recent client experience with possible infection

6:08 - Jessie recalls her cesarean scar infection story - and how partners can help

11:34 - Jessie shares what she used to keep her scar/infection clean and dry 

13:01 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization

14:37 - Jessie shares what the most shocking thing was for her after the first c-section

15:18 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for

15:50 - Additional scar recovery tactics and tools starting at 6-weeks postpartum

18:54 - Jessie and Anita share what techniques they use for scar massage

22:46 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal

24:01 - Episode wrap up

In today’s episode of the To Birth and Beyond Podcast, Anita gives us an incredibly thorough rundown for coaches and clinicians to learn how to teach clients and patients about pushing during labour and birth. Anita takes us through: What’s happening during labour? how will people know when they are reading to push? What does a effective, successful pushing in a vaginal birth look like? And so much more! This episode is filled with tips and techniques that you can pass along and give you some great things to think about when you are planning programs and treatments!

If you’re working with pregnant folks, or would like to be working with pregnant folks, this is the episode for you!

Because this is an audio recording of a video class, there are some moments where Jessie and Anita refer to things you can “see” as they are discussing parts of the pelvis, etc. Please look up the phrases we are using in order to discover corresponding images.

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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 

• For more details on Jessie's Prenatal Fitness Specialist Academy (pregnancy coaching certification course): http://programs.jessiemundell.com/prenatal-cert

Show Notes 

0:55 - Jessie introduces the episode

2:52 - What is labour? Anita breaks down the phases for us

9:34 - Let’s talk about some common misconceptions people still have around pushing!

13:08 - Anita shares how she educates folks around pushing - and it’s not all about pelvic floor strength

17:01 - Does everyone experience that fetal ejection reflex? 

28:19 - What is effective pushing like in these scenarios when the pregnant person and baby are tolerating labour well, and how do people know if they are pushing “successfully”?

34:30 - Let’s talk through a few different body positions people could be in for pushing (with a brief detour into the immediate re: delayed pushing and labouring down)

42:30 - Is there a sweet spot of pushing that is “best” for the pelvic floor?

44:47 - For those of us that are working with pregnant folks but won’t be on-site for the birth, what can we do to help prepare people for pushing in our training and treatment sessions?

47:30 - Jessie brings the episode to a close

In today’s episode of the To Birth and Beyond Podcast, Anita discusses the how and why of adapting exercise during pregnancy, emphasizing the need to move away from an all-or-nothing mindset. If you are preparing for birth, or know someone who is, this conversation could be vital to the way you prepare your mind and body for both the event of birth, and postpartum life.

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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 - self-study
• Episode 391: Myths About Prenatal Exercise

Show Notes 

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

2:53 - What we are talking about today!

5:45 - Anita shares her own mindset shift with baby #2, and some life scenarios her clients have experienced in pregnancy

7:00 - On adjusting expectations in a smart and supportive way

8:18 - ALL MOVEMENT COUNTS

10:01 - Shift #1 - Consider moving exercise in-home from a gym or other outside location

10:56 - Shift #2 - Consider shortening workouts

11:04 - Shift #3 - Add movement breaks throughout your day

12:35 - Shift #4 - 5-10 minutes of movement to begin/end your day

13:30 - BONUS - Mobility exercises don’t drain your energy!

14:59 - Anita reflects on the episode

16:57 - Anita brings the episode to a close with a final reminder

Power Quotes:

• "All movement counts, not just intense workouts."
• "Exercise you actually like doing is important."

In today’s episode of the To Birth and Beyond Podcast, Anita and Jessie talk about what it really means to “prepare for birth”. We see this talked about so often, especially on social media - but what does that actually mean? How DO we prepare for birth, this huge event that is greatly so wildly out of our control, but that we can plan and prepare around. We are going to talk the physical preparation, as well as mental, emotional, and logistical preparations!

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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 - self-study

Show Notes 

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

2:53 - What we are talking about today!

3:54 - Physical preparation for birth: building endurance and strength

9:36 - Physical preparation for birth: breath and pelvic floor prep

13:17 - Mental and emotional birth prep: learning and understanding the process of birth

18:19 - Mental and emotional birth prep: develop strong coping strategies

20:51 - Mental and emotional birth prep: building mental flexibility

24:10 - Logistical birth prep: birth preferences vs. birth plans

27:03 - Logistical birth prep: practical life management plan for during AND after birth

29:30 - Recap and wrap up!

In today’s episode of the To Birth and Beyond Podcast, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. Plus, we go over 4 tips to help you feel better in your body (and to share with others, so they can feel their best, too!) 

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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 

• Get Jessie’s FREE, 7-day sample strength training plan (choose-your-own-adventure: pregnancy, postpartum, or perimenopause focus)

Show Notes 

0:55 - Check out Jessie’s FREE, 7-day sample strength training plan

2:34 - Jessie introduces today’s episode

5:00 - Tip #1: Fitness and gym spaces are not going to be fat OR body positive

9:48 - Tip #2: Keep the focus on YOU

11:22 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen

14:20 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space

16:33 - Recap and wrap up!