In today’s episode, Anita and Jessie run down the top 8 podcast episodes of 2023. In no particular order, they discuss everything from mentally and physically preparing for birth, to exercise and 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, 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-paced course
• Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep
• Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery
• Episode 293: 6 Movements to Include in Pre and Postnatal Workouts
• Episode 281: Informed Decision-Making During Birth with Mandy Irby
• Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story
• Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell
• Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy
• Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan

Show Notes

0:55 - Check out Anita’s self-paced Bump to Birth Method Course

2:48 - What today’s episode is all about

4:20 - Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep

5:45 - Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery

7:58 - Episode 293: 6 Movements to Include in Pre and Postnatal Workouts

9:15 - Episode 281: Informed Decision-Making During Birth with Mandy Irby

11:08 - Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story

12:00 - Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell

13:23 - Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy

15:33 - Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan

18:51 - Thank you for another amazing year with the podcast!

In today’s episode, Anita and Jessie run down the top 8 podcast episodes of 2023. In no particular order, they discuss everything from mentally and physically preparing for birth, to exercise and recovery…and beyond!

- - - - - - - - -

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

0:55 - Check out Anita’s self-paced Bump to Birth Method Course

2:48 - What today’s episode is all about

4:20 - Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep

5:45 - Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery

7:58 - Episode 293: 6 Movements to Include in Pre and Postnatal Workouts

9:15 - Episode 281: Informed Decision-Making During Birth with Mandy Irby

11:08 - Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story

12:00 - Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell

13:23 - Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy

15:33 - Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan

18:51 - Thank you for another amazing year with the podcast!

In today’s replay of episode 156, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on  iTunes and Stitcher 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 +1:23

0:04 - Show Intro

0:41 - Anita’s Bump to Birth Method - self-study 

3:25 - What we are talking about today!

4:00 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?

9:20 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy

12:20 - Myth #3: Only use a perfect squat to pick things up

16:58 - Myth #4: Don’t squat if you have pelvic floor symptoms

21:30 - Cues to use in the moment #1: Using the breath

24:14 - Cues to use in the moment #2: W.A.I.T. acronym

25:33 - Cues to use in the moment #3: Spread the load

26:12 - Cues to use in the moment #4: Test and retest

27:14 - Wrap up

In today’s episode, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school, how to do a flower bloom breath - and why!

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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

1:00 - What today’s episode is all about

1:32 - Where are your pelvic floor muscles?

2:58 - How your pelvic floor reacts to stress

5:05 - Symptom examples that may indicate that you have pelvic floor tension

5:34 - Let’s learn the flower bloom breath! (and when to use it)

8:20 - Where/when to practice the flower bloom breath

9:05 - Examples of using the floor bloom breath in birth

11:05 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…

12:11 - Episode wrap up

In today’s episode, Jessie invites Yumi Idomoto on to talk about her journey into pre and postnatal coaching, as well as how she spread the word about her business in Japan - even after moving around the world!

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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

0:55 - Beyond the Kegel ON DEMAND

1:50 - Welcome, and an introduction to our special guest, Yumi!

7:58 - What was it like for Yumi exercising through her pregnancy in Japan

10:54 - What the conversation around pelvic health is like in Japan

12:23 - How does Yumi work with clients in her business?

16:07 - How does Yumi market her business?

17:42 - Yumi tells us more about the certification she wants to build

18:26 - Before PFSA with Jessie, where was Yumi at in her education and business?

21:52 - Wrap up

In today’s replay of episode 158, Jessie and Anita discuss specific tips to keep exercise accessible to you even with morning sickness in 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

Show Notes

0:55 - Strong in 20 promo

2:55 - What we are talking about today!

3:19 - Jessie and Anita’s personal experiences and some morning sickness caveats

5:04 - Why we chose to cover this subject, and considering the why behind your exercise

6:49 - Tip #1: Increase rest periods during workout time, itself

8:49 - Tip #2: Shorten the time length of the exercises or workouts you are doing

11:46 - Tip #3: Decrease exercise intensity

13:50 - Tip #4: If you can, choose the best time of day for your energy and sickness alleviation

15:21 - Tip #5: Shift your mindset around what a “good” workout is

17:20 - Tip #6: Consider if there are any beverages or foods that could help you along in the workout or look forward to afterwards

19:17 - Wrap up

In today’s episode, Anita welcomes special guest, Samantha Garcia Gagnon, who will be chatting all about the role of a birth doula and postpartum doula. Since having her own kids, Anita uses and shares doula information in combination with physiotherapy expertise in her physical practice and Bump to Birth Method, while encouraging folks to have the support of a doula as part of their birth prep (and recovery) team.

Samantha Garcia Gagnon is a birth worker, specialized as a home birth doula and childbirth educator. “I am here to help un-complicate it all for you. With my experience both as a parent myself and as a doula in our community, I bring to your pregnancy and birth the knowledge and understanding to help you experience a deeply connected physiologic birth at home. This journey isn't just about birthing a baby, but also about birthing new parents.”

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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

0:58 - Bump to Birth Method, self-study, is open for enrolment!

2:52 - Introduction to our special guest: Samantha Garcia Gagnon!

5:20 - What is the role of a birth doula (and the difference between a midwife and doula)?

9:00 - On the doula’s role to bring a partner into the birthing process, not replace the partner in the process.

12:00 - Birth as a hands-on or hands-off process with a doula

14:10 - Benefits of hiring a doula

18:13 - Informed decision-making, advocating for practices, and evidence-based care: how a doula can help

26:36 - Some tips around the informed choice discussion

28:53 - How to choose a doula

34:50 - The role of a postpartum doula, and why to have one!

38:42 - On postpartum healing from a community-centered doula - and why Samantha operates her business in that way

43:59 - How to build the foundation to feel well getting back to movement, postpartum

46:17 - Episode wrap up (and how to find Samantha online)!

In today’s episode, Jessie welcomes her friend, colleague, and Coach Collective member, Hannah! Today, they talk all about business growth and development over the last year, and how her time in Coach Collective has influenced that!

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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

0:58 - Applications are now open for Coach Collective!

2:59 - Introduction to this week’s special guest: Hannah!

4:03 - What was going on in Hannah’s business just under a year ago, when she decided she needed the support of Coach Collective

13:42 - How other trainings and courses failed Hannah, vs the strong benefits to being in CoCo for her

17:10 - Hannah shares how her business has grown since joining CoCo 10 months ago

19:51 - On having a strong foundation in business going into Hannah’s second birth

25:29 - On the idea of “passive” income - and getting as close to it as possible!

26:55 - What has surprised Hannah about Coach Collective

28:42 - The importance of having a coaching relationship to guide you through the development of your online business

30:33 - If someone is on the fence about joining CoCo, what would Hannah share with them?

34:20 - Episode wrap up

In today’s episode, Jessie welcomes her friend - and Coach Collective member - Anna Bolte to the podcast to talk about everything from her experience in the Collective with Jessie, as well as the changes that have occurred in her business since joining!

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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

0:58 - Applications are now open for Coach Collective!

2:59 - Introduction to this week’s special guest: Anna Bolte!

4:12 - What was happening in Anna’s business a year ago, and what made her apply to the Coach Collective at that time?

7:54 - Anna tells us about the work she did, and what didn’t move the dial for her, in previous coaching containers

10:48 - Jessie reminisces on her time coaching Anna - where they were a year ago, compared to their last coaching call

12:55 - What has changed about how Anna thinks about - and operates within - her business since being a part of the Coach Collective (including some work outside of our comfort zone that involves a higher degree of personal responsibility…)

18:22 - Was there anything that made Anna hesitate to join Coach Collective?

21:05 - On vulnerability and honesty in business

22:58 - On needing support as the leader in your business

23:28 - Anna discusses her business growth from feeling stuck to a year after joining Coach Collective

25:22 - Why it’s so important to build a business that is mostly sustainable to support you and your multifaceted life

26:50 - What Anna has to say to people who are thinking of joining Coach Collective - but are on the fence

28:01 - Episode wrap up

In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: should I modify? WHEN should I modify? And more! They go over some signs that you may want to modify, as well as some modifications you may want to try!

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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

0:54 - Bump to Birth Method - self-study

2:54 - What we are talking about today!

4:23 - Why you may want to consider modifying your exercise (NOT just in pregnancy)

7:25 - When to modify any exercises on your back - and some suggestions for HOW to modify

10:07 - You may want to consider modifying an exercise when something feels awkward, or different than it did before - examples and a few ways to modify

14:49 - Ab/core exercise modification considerations

17:37 - On the recommendation to stop certain exercises as pregnancy progresses and wrap up!