To Birth and Beyond

In today’s episode, Jessie talks with Naush Ansari - fitness and nutrition coach, pregnancy and postpartum fitness specialist, engineer, wife, and mother of 3 - about how we, as humans, run our businesses while the world is a very difficult place to exist in. When there are events happening in the world that are so horrific: what are we to do? How do we exist as fitness and health professionals, business owners and CEOs amidst it all? Naush talks with us about everything from communication and social media activism, to incorporating personal values into your business and marketing.

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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 

• Custom Coaching with Jessie (1 Spot Only)
• NaushFit Website
• NaushFit Instagram

Show Notes 

0:59 - Jessie has a space open for one custom coaching client!

2:33 - An introduction to today’s special guest, and what we will be discussing!

6:47 - On understanding that people have different lived experiences, how Naush has adjusted her practice and communication with her clients during this time, and what she is learning in the process

15:08 - To all fitness and health professionals: we need to learn how to run our businesses from an intersectional perspective and speak up

19:15 - Why Naush left her previous mentorship/coaching program, and joined Jessie in Coach Collective

25:08 - On celebrity and social media activism (or lack thereof)

27:36 - Did Naush always feel she was trying to integrate personal values into her business? Or has that strengthened more recently?

34:15 - How and why Naush is showing up and presenting herself authentically in her business

36:39 - How it feels when you are so clear in who you and your work are for, and who you are not for

40:36 - What kind of advice does Naush have for anyone who is really struggling to incorporate personal values into their business and marketing?

44:14 - Where you can find more of Naush on the internet!

44:32 - Episode wrap up

In today’s episode, Anita talks with Rachel Ollivier, PhD NP(F) all about sexual health after birth. We cover why Rachel chose this area of research and what is being found, as well as tips to navigate pain, intimacy, and body image postpartum.

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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 

• Rachel’s Searchgate Profile
• Find Rachel on X
• Rachel at the University of British Columbia
• Rachel at the Women’s Health Research Institute

Show Notes 

0:59 - Introduction to today’s special guest

2:48 - What encouraged Rachel to dive into this area of research?

4:39 - What came up in Rachel’s research around the blanket 6-weeks postpartum as a milestone to have intercourse?

9:17 - What did Rachel encounter in her research regarding pain postpartum?

14:07 - What has Rachel found regarding how stress internalizes in the body and can affect the postpartum experience?

17:06 - Rachel shares some practical tips around navigating sex and intimacy postpartum

23:30 - Rachel discusses some of the differences she found in her research between first time birthing people and someone who has given birth multiple times

28:00 - What did Rachel come across in her research regarding postpartum body image?

32:48 - Anita and Rachel discuss the unnecessary pressures around returning to pleasure

35:23 - What is some advice Rachel would give a pregnant person around postpartum sexual health?

37:40 - What kind of research is Rachel up to now?

39:00 - Where you can find Rachel online!

In today’s replay of episode 287, Jessie and Anita talk about running and pelvic floor symptoms! We’ve spoken about this in past episodes, but want to revisit and really zoom in on: is your pelvic floor the main reason for leaking when you are running?

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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 ‘Ready, Get Set!’ Postpartum Running Program

Show Notes 

0:55 - Jessie’s ‘Ready, Get Set!’ Postpartum Running Program

2:55 - What we are talking about today!

6:45 - What we are looking at when checking someone’s pelvic floor

9:08 - Does Jessie find her clients are having issues with breath holding and clenching?

11:10 - On clenching or tightening your core for an entire run

13:29 - Posture cues for running

17:39 - Addressing torso rotation - and feeling sensations in your body

21:29 - Balance

23:48 - Lower body mechanics: landing and alignment

27:12 - Wrap up!

In today’s episode, Jessie talks with Amanda Fisher all about C-Section scare mobilization: what it is, how to do it (as a patient OR practitioner), and when! This is the audio of a special webinar, that until today, was only available to Jessie’s PFSA clients. Enjoy!

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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 

• Grab the replay of Jessie’s Core Connection Workshop
• Find Amanda on Instagram
• Amanda’s Website

Show Notes 

0:55 - Grab the replay of Jessie’s Core Connection Workshop!

2:14 - An introduction to today’s special guest!

5:58 - How Amanda’s approach to training C-Section moms and parents has changed over the last few years

10:14 - What IS C-Section scar mobilization?

14:00 - On rewiring the brain post C-Section

15:24 - Is there research on C-Section scar mobilization? Or are we using research from other parts of the body?

17:28 - Signs or symptoms that someone might experience post C-Section that scar mobilization would be helpful for

21:41 - Is there anyone that Amanda would NOT recommend scar mobilization to?

24:20 - Amanda talks through some of her workflow and techniques she uses when working with clients

29:28 - 6 weeks does not automatically heal you from a C-Section (it’s major abdominal surgery!)

32:40 - Healing vertical incision scars

34:00 - When we talk about C-Section scar mobilization, we are also talking about body movement! (for all of our exercise professionals out there)

37:58 - How does Amanda recommend fitness/exercise professionals work with their clients to heal their C-Section scars if they can’t be hands on the body?

42:18 - Episode wrap up!

In today’s episode, we are busting a myth you may have heard if you have been pregnant: your pelvic floor needs to be strong in order to push your baby out! While it’s not a bad thing to have a strong pelvic floor, we discuss why it’s unnecessary for the birthing process, and go through the benefits of a strong pelvic floor - in postpartum and pregnancy! Consider this a little sneak preview to Anita’s Free Prenatal Pelvic Floor Masterclass!

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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 

• Anita’s On-Demand Prepare Your Pelvic Floor for Pregnancy & Birth: prenatalpelvicfloorworkshop.com
• Anita’s Bump to Birth Method Online Program: bumptobirthmethod.com

Show Notes 

1:02 - What we will be talking about today - and why it’s a myth!

1:43 - Where is the pelvic floor, and what do we need it to do?

4:15 - What your pelvic floor needs to do during birth

7:21 - One step to prepare your pelvic floor for birth: learn how to relax the pelvic floor muscles (PLUS: a walk through of the flower bloom breath with Anita!)

11:06 - What your pelvic health physio can feel when you practice the flower bloom breath

12:14 - If you are curious to learn more about the flower bloom breath, visually, join Anita’s FREE Prenatal Pelvic Floor Masterclass!

13:05 - We want our pelvic floor to be, not just strong, but flexible!

14:01 - Anita walks us through the core (canister) breath 

17:02 - Bringing the core (canister) breath into movement (and postpartum)

19:19 - What you will learn inside of Anita’s Free Prenatal Pelvic Floor Masterclass

22:20 - Episode wrap up!

In today’s episode, Anita records an updated episode covering postpartum recovery and support garments. She will cover common questions, types of core support, and 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 

• Baobeibody (bloomers can be used postpartum & pregnancy, postpartum leggings, postpartum shorts) - code HOLISTICHEALTHPHYSIO for 15% off your first purchase
• Bellies Inc  Postpartum AB wrap - code ANITA10 for 10% off
• TBAB Episode 03: Diastasis Recti - The Myths and The Facts
• TBAB Ep 12: Q&A Round 1 
• TBAB Episode 27: Misconceptions About Postnatal Fitness Coaching 
• TBAB Episode 131: Pelvic Health Tips from Top Pelvic Health Physiotherapists
• TBAB Episode 145: 10 Pillars for Training and Treating Postpartum People
• TBAB Episode 168: 10 Guidelines for Post-Pregnancy Running
• TBAB Episode 204: Diastasis Rectus Abdominis with Munira Hudani
• TBAB Episode 305: Diastasis Recti in Pregnancy

Show Notes 

1:02 - What today’s podcast is all about!

1:44 - Some common questions Anita hears about postpartum support garments!

2:06 - We love to hear from our listeners!

2:41 - What IS the core canister?

4:00 - Why would I want to use ab support/ab wrap?

6:22 - What are some signs and symptoms of diastasis recti?

8:00 - Will ab support fix my diastasis?

9:33 - Another reason you may want to use a wrap…back pain!

10:06 - What to look for in a postpartum abdominal support

12:56 - Can I wear a support garment following vaginal AND cesarean birth?

15:10 - Anita shares her top suggestions for support garments

In today’s episode, Jessie talks with her friend and colleague, Kelly! They discuss Kelly’s SUPER recent journey into Pre and Postnatal fitness, why she is driven to do this work, and the shocking messages about food and body we are expected to navigate!

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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 

• SALE: The Prenatal and Postnatal Fitness Specialist Academy (PFSA)
• fullbodyfitnessllc.com
• instagram.com/fullbodyfitnessllc

Show Notes 

0:55 - ON SALE NOW: The Prenatal and Postnatal Fitness Specialist Academy (PFSA) by Jessie Mundell

3:57 - Jessie introduces today’s special guest: Kelly!

5:17 - How did Kelly’s business come to be?

9:08 - How does Kelly see her work evolving - what is her mission?

13:50 - How did Kelly enter into her training and education around fitness? And what drives her to do the work?

25:56 - People are STILL getting so much trash guidance when it comes to health and fitness!

28:02 - Kelly talks with us about what she envisioned for herself and her business as she started PFSA, and how that developed for her while in the program

34:46 - What DOES it mean to be a leader in fitness?

37:55 - Kelly shares how and where she will be working with people as we wrap up the episode!

In today’s episode, Jessie is going to walk us through how to do a proper kegel - or pelvic floor muscle contraction. She also discusses the evidence for pelvic floor muscle training, why kegels aren’t a catch all exercise, and leads us through our pelvic floor exercise for the day!

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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 

• Beyond The Kegel, FREE Pelvic Floor Coaching Workshop (April 17)

Show Notes 

0:55 - Jessie’s upcoming FREE Pelvic Floor Coaching Workshop: Beyond the Kegel

1:58 - What we are talking about today - and why!

4:14 - Jessie names the 4 steps for how to do a proper kegel

5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it

10:10 - That is ENOUGH practice for today - and a recap of the 4 steps

10:58 - Episode wrap up

In today’s replay of Episode 48, Jessie and Anita address listener questions - and some of their 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 Online Incontinence Workshop

Show Notes 

0:55 - Introduction to this week’s replay!

1:42 - If you are frustrated as you avoid jumping activities, then you are invited to Anita's Online Incontinence Workshop

2:57 - Overview: what IS incontinence?

8:10 - How common is incontinence in pregnancy and postpartum?

9:37 - Speaking specifically on postpartum stress urinary incontinence - what’s “normal”?

12:56 - Is the rate or type of incontinence corelated with birth type at all?

14:20 - Listener Question #1: I’ve been suffering from, not incontinence, but really horrible urgency. Any tips?

20:59 - How would medication actually work? What is the physiology of it?

22:09 - Listener Question #2: I’ve been working out since early postpartum. I’m now 2 years postpartum, and I’m JUST recently starting to leak during high impact exercises and heavier lifts. Why?

26:29 - Listener Question #3: Could you share some information on leak-proof underwear?

28:42 - Listener Question #4: I am pregnant and can’t cough or sneeze without leaking - does this go away with birth? Should I be setting myself up for a lifetime of “pee pee pants”?

30:54 - Episode wrap up!

In today’s episode, Anita and Jessie discuss the best rehab exercises for your first 6 weeks postpartum. We break them down by week, including exercises and the WHY behind each!

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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 PFSA Waitlist

Show Notes 

0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!

2:00 - What we are talking about today - and why it’s so important!

5:15 - Talking about what you WANT to get back to postpartum

6:30 - Week-by-week: how we work with clients postpartum

6:43 - Week 1

11:35 - Week 2

13:50 - Weeks 3 & 4

16:06 - Weeks 5 & 6

17:40 - Recap and wrap up!