To Birth and Beyond

In today’s episode, Jessie takes us through 3 key mindset shifts to take into 2025 so we can build businesses that feel aligned, sustainable, and make us money. She also shares how her Coach Collective program can assist you in feeling more efficient, grounded and secure in your business!

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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 Coach Collective 2025 Cohort Application

Show Notes 

0:55 - Jessie introduces us to today’s episode!

2:27 - Jessie briefly looks back on 12 years in business for herself

3:16 - Congratulations to YOU on all you’ve accomplished in 2024!

4:28 - The current landscape of business, and how we need to adjust to the times as entrepreneurs

10:11 - Key mindset shift #1 for 2025: Time constraints can be our super power

12:58 - Key mindset shift #2 for 2025: Your business success is not going to require your perfection

15:00 - Key mindset shift #3 for 2025: Community over competition

17:07 - Quick recap of the 3 key mindset shifts to make in 2025

17:37 - How Jessie’s Coach Collective program can assist you in these key mindset shifts - and much, much more!

19:10 - Episode wrap up

In today’s replay of Episode 307 (one of the most popular prenatal episodes of 2023), Anita gives advice on how to prepare for birth (including preparing the pelvic floor) in seven steps to be as fully mentally and physically prepared for birth as possible, and prepared ahead for postpartum recovery.

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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 and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Bump to Birth Method - self study: bumptobirthmethod.com
• Episode 252: Emily’s Calm and Controlled Car Birth Story
• Episode 248: Preparing for an Unmedicated Birth: Katelyn’s Birth Story

Show Notes 

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

2:48 - Introduction to today’s replay episode

3:20 - What we are talking about today, and the importance of the subject matter

6:54 - Anita’s experience with preparation in her own first pregnancy

8:28 - Introduction to the steps

8:52 - Step #1: Understand how your body changes in pregnancy and learn helpful postures to support these changes, plus how to best connect to your pelvic floor and core so you can feel supported through birth

11:45 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.

13:17 - Step #3: Understand how to address your fears and concerns about birth, being actively involved in the process of birth, and how to make informed decisions during labor so you can be mentally prepared for birth.

16:02 - Step #4: Learn about the stages of labor, grounding and relaxation strategies for medicated and unmedicated births, and practices so you go into birth feeling prepared.

17:45 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)

18:42 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.

21:33 - Step #6: Understand strategies for how your partner can best support you so you both feel more confident about labor and pushing before your birth day arrives.

23:05 - Step #7: Understand how to prepare for your recovery ahead of birth, plus strategies to help reconnect to your core and pelvic floor in that first 6 weeks post birth.

25:47 - Bump to Birth and episode wrap up

In today’s episode, Jessie welcomes friend (and returning guest), Aimée Suen back to the podcast! They explore Amy's journey through pregnancy, postpartum recovery, and her experiences with fitness and body image. She discusses the intensity of her conception AND birth experiences, the unexpected difficulties she faced postpartum, including a birth injury, and the importance of community and support during this transformative time. Throughout, she shares how Jessie and Jessie’s work have supported her through her pregnancy and birthing experience - and beyond!

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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 

• Apply for Online Custom Coaching with Jessie Mundell

Show Notes 

0:55 - Jessie has a few custom fitness coaching spots available!

2:55 - Jessie introduces her friend (and returning guest) Aimée Suen, and what she’s been invited back on the pod to talk about!

5:30 - Aimée talks with us about the rollercoaster period of her life when she was planning - and then trying - to get pregnant 

13:45 - Aimée describes her early pregnancy experience - and her conscious slow down in this time

16:30 - Aimée explains how her pregnancy may have been the most body positive experience of her life

19:20 - Aimée shares how her previous body image work affected her in pregnancy

23:52 - Aimée details her 3-day-long labor

30:04 - Aimée shares her postpartum experience - why she is still processing that grief the most, and what helped her through it 

34:09 - Aimée takes us through the journey of her birthing tailbone injury, how it is 15 months postpartum - and thinking of movement beyond this injury

45:09 - Jessie asks Aimée how she feels in her body, now

48:29 - Aimée shares where she is at with body image “stuff” now, postpartum - and what she wishes for all birthing people who are hiding their bodies

55:36 - Episode wrap up

In today’s episode, Jessie and Anita are diving into exercise in perimenopause. We get it, perimenopause is everywhere right now - it’s all the rage! And we are so excited - not just because we are in that age range of the target audience - but because this is not something that has been talked about before, and not only are we discussing it, but we are swiftly moving to better available care for people in perimenopause and beyond (finally/thankfully). Listen for 5 things to consider for your perimenopause exercise routine (and exercise examples)!

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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 - An intro to what we are talking about today!

2:54 - An overview of perimenopause

3:49 - Anita and Jessie describe some changes/symptoms they have noticed in their bodies, and list some common symptoms of perimenopause

7:18 - Let’s talk exercise!

8:06 - #1: Pure strength training

11:10 - #2: Hypertrophy training (time to build some muscle mass)

12:00 - #3: Power and impact exercises

15:10 - #4: Conditioning (higher intensity bouts of cardio)

17:14 - #5: Leisurely or moderate-intensity cardio

17:50 - Episode wrap up

In today’s episode, Jessie and Anita are diving into prenatal strength training! Why to consider including strength training in your pregnancy, how to strength train in pregnancy, and how we - as practitioners and mums - feel about strength training in pregnancy (for benefits in postpartum recovery - and beyond)!

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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 and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• To Birth and Beyond Episode 156: Squatting in Pregnancy and Postpartum
• Anita’s Bump to Birth self-study course (includes mobility and strength circuits): bumptobirthmethod.com
• Jessie’s To Pregnancy and Beyond course (specific to progressive strength training through pregnancy): jessiemundell.com/to-pregnancy-beyond-ggg

Show Notes 

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

2:47 - What we are talking about today!

3:41 - Why do we feel that prenatal strength training is very beneficial in pregnancy?

6:53 - Core and pelvic floor connection when it comes to strength training in pregnancy

10:55 - Regarding upper body strength training in pregnancy

13:00 - On lower body strength training in pregnancy

14:02 - Preparing for postpartum day-to-day with strength training - and some resources as we wrap up

In today’s episode, Anita is here to give us a little pep talk! It will cover pregnancy, postpartum, and pelvic health, from the perspective of: YOU know your body best, trust YOUR instincts. Though she will be talking to birthing people today - this pep talk can be used for any time in your 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 and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• TBAB Episode 281: Informed Decision-Making During Birth with Mandy Irby
• Anita’s Bump to Birth self-study course: bumptobirthmethod.com
• Anita’s FREE Prenatal Pelvic Floor Guide: anitalambert.click/guide-1
• Jessie’s Core and Floor Restore course: programs.jessiemundell.com/core-floor-restore-series

Show Notes 

0:55 - Anita introduces today’s episode, as well as some postpartum expectations and advice for advocating for yourself

6:28 - Anita defines and discusses “informed decision-making,” as well as the BRAIN framework that she has used and recommends to folks

10:01 - If you aren’t getting clear answers, don’t hesitate to ask for more information

13:29 - On planning ahead to bring someone to your appointment who can be an advocate for you - or just a buddy!

14:30 - What to do if you aren’t feeling supported like you need

16:08 - Episode wrap up

In today’s episode, Jessie talks with a few colleagues who have gone through her Coach Collective Online Program about what the Collective has done for them to build, grow, and/or stabilize their online or hybrid businesses (and 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 

• Find out more, and apply to Jessie’s Coach Collective by November 15

Show Notes 

0:55 - Jessie shares what we are talking about today - and shares that Coach Collective is open for applications right now!

2:30 - Amisha Lindsey, Pre and Postnatal Fitness Coach

4:59 - Ariel Montgomery, Strength and Conditioning Coach

6:26 - Chelsey Van Genne, Pregnancy and Postpartum Fitness Coach

7:05 - Hannah Etlin-Stein, Massage Therapist, Pre and Postnatal Fitness Specialist, Birth Worker

8:15 - Jen Abbott, Pre and Postnatal Fitness Coach

9:11 – Jessica Lacoursiere, Postnatal Strength Coach

12:20 - Kimberly Smith, Perinatal Fitness and Weight-Inclusive Movement Coach

13:30 - Martine Chiasson, Kineseologist and Pre and Postnatal Fitness Specialist

14:37 - Rhonda Chamberlain, Physiotherapist and Postpartum Fitness Coach

In today’s replay of the To Birth and Beyond podcast, we are taking it waaaaaaaay back to episode 195, where Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean 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 

Show Notes 

1:02 - What we are talking about today!

1:59 - Recovery Tip #1: Getting in and out of bed

8:38 - Recover Tip #2: Coughing and sneezing

13:38 - Recovery Tip #3: Lifting the car seat

18:00 - Recovery Tip #4: Baby wearing

21:40 - Recovery Tip #5: Chest feeding

23:14 - Recovery Tip #6: Walking

30:20 - Recovery Tip #7: Relaxation posture

In today’s episode, Jessie welcomes her friend and colleague, Amisha Lindsey, to talk about her inspiring story of the work she’s done - particularly in the last year - to build her fitness coaching business and change her life. Can you believe that, just a year ago, Amisha was working as a teacher full-time while raising a family, nurturing her marriage, AND building her business on the side? In this episode, she shares that, with the help of The Coach Collective, she has reached milestones that she wouldn’t expect to have reached in 4 years (let alone 1), and so much 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 

• GET ON THE WAITLIST - Jessie’s 6-month business mentorship program: The Coach Collective
• https://amishalindsey.com/

Show Notes 

0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!

3:07 - Jessie introduces today’s special guest: Amisha Lindsey

3:54 - How Amisha and Jessie found one another

5:27 - Amisha shares where she was in her fitness coaching business, and what thoughts went through her head as she found, and considered working with, Jessie

11:58 - Amisha details the specific goals she had for herself to reach by spring 2024 regarding her working life, and how Coach Collective factored into meeting those goals

19:40 - On the clarity and alignment of values between practitioner and client

22:28 - Amisha recalls what she has done in her business over the last year, and how she’s been growing it

24:21 - Amisha shares how the work and experience inside of The Coach Collective have felt like to her

28:40 - Amisha shares her message for folks who are thinking of joining the 2025 cohort, but might be on the fence or nervous

30:32 - Episode wrap up

In today’s episode, Anita and Jessie are busting some myths, specifically around postpartum fitness, and including around the core and pelvic floor. We find people get overwhelmed with the amount of information that is out there - so we are wading through the BS for you in order to help you move forward on your own postpartum fitness path (and/or, share with your loved ones who might 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 

• GET ON THE WAITLIST - Jessie’s 6-month business mentorship program: The Coach Collective

Show Notes 

0:55 - The waitlist for Jessie’s 6-month business mentorship program is now LIVE!

3:05 - Anita and Jessie introduce today’s podcast topic

4:13 - Myth #1: You have to spend an hour exercising, or it’s not worth it

7:37 - Myth #2: You have to wait 6 weeks to do any form of exercise

10:37 - Myth #3: The greenlight from your care provider means you are ready to return to high impact exercises (like running, jumping, etc)

12:54 - Myth #4: While experiencing pain or pelvic floor heaviness, stop all exercise - it will always make it worse

15:23 - Myth #5: Kegels are the only pelvic floor exercise

17:34 - Myth #6: If you have diastasis recti, you shouldn’t exercise (especially postpartum)

19:58 - Episode close