To Birth and Beyond

In today’s episode, Jessie and Anita are answering a listener question: I’m having a planned c-section. I’m early in my pregnancy, but I know it’s going to be a c-section birth. Should I do any core work during the pregnancy, or just leave it?

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

2:00 - What we are talking about today!

2:52 - Jessie’s short answer

3:08 - Anita’s long answer

4:18 - Your abdominal muscles are not cut through

4:48 - The core work is not JUST for postpartum recovery - it’s for preparation for pregnancy, too

5:30 - With the core comes the pelvic floor

7:19 - If you are having a healthy, low-risk pregnancy, it’s totally fine to…

7:46 - Wrap up

In today’s episode, Jessie talks with Dr. Courtney Johnson all about returning to exercise after pelvic organ prolapse. Courtney is a pelvic floor physical therapist who is now 100% virtual, doing pelvic floor health coaching and rehab with women all over the world from the comfort of their own home.

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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
• Dr. Courtney on Instagram
• The Female Athlete DPT website

Show Notes

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

1:55 - An introduction to Dr. Courtney, and her journey into pelvic floor PT

9:00 - People are still getting unnecessarily scary advice around this subject! But, it’s changing!

11:19 - Let’s talk about the person who is quite early postpartum, is diagnosed with prolapse and wants to get back to exercise - how does Dr. Courtney guide them from there?

16:30 - The pelvic organs move and shift throughout our lives for many reasons

18:05 - The psychological impact of a prolapse diagnosis

20:52 - If someone is 2 years postpartum, they’ve been lifting since early postpartum, they are feeling good, but they’ve had some leaking and are diagnosed with a prolapse. What would Courtney do with them moving forward feeling confident in their bodies?

29:42 - It’s often simpler than you think to exercise without chronic symptoms, and, if symptoms flair, to bring them back down

32:36 - Dr. Courtney’s last thoughts/advice

33:29 - Where people can find Dr. Courtney on the internet - and episode wrap up!

In today’s episode, Anita talks about something that she goes through with her prenatal physio clients, students in Bump to Birth, and recently in her live, prenatal pelvic floor masterclass: PRACTICING! Strategies for labor, pushing, and support (for partner/birthing support persons). Now you will. Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.

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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 248: Preparing for an Unmedicated Birth – Katelyn’s Birth Story
• TBAB Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel
• Bump to Birth Method on-demand course: bumptobirthmethod.com
• FREE Prenatal Pelvic Floor Masterclass (No longer available. However, check out her new On-Demand Workshop: prenatalpelvicfloorworkshop.com
• FREE Prenatal Pelvic Floor Guide: anitalambert.click/guide-1

Show Notes

0:55 - What we are talking about today!

4:20 - Why it’s important to discover and consider multiple options and resources!

6:37 - Practice #1: Hands on strategies (with partner)

9:00 - Practice #2: Deep breathing strategies

11:08 - Practice #3: Things to listen to for focus during labour

16:22 - Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy

20:55 - Episode wrap up!

In today’s episode, Jessie talks with her friend, Anna Bolte, about things related to the Crossfit Open: how to effectively and successfully train in a way that supports your body.

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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 - Enrolment is opening April 17 for the next class of the Prenatal and Postnatal Fitness Specialist Academy with Jessie!

2:00 - An introduction to our special guest and what we are talking about today!

3:28 - What is the Crossfit Open?

6:42 - What do we need to consider if someone is in the stags of pregnancy, postpartum, or dealing with pelvic health concerns or symptoms?

11:43 - In Anna’s opinion, what are the elements of workouts that most often need to be modified or adjusted for people in pregnancy, postpartum, or with pelvic health symptoms?

17:35 - A little mindset adjustment…

19:53 - How Anna looks back at her Crossfit Open experience while she was pregnant

23:18 - Final tips for folks going into the Open, and episode wrap up

In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace!

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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 Bump to Birth self-study program: bumptobirthmethod.com
• TBAB Episode 183 - Navigating Pelvic Organ Prolapse with Nicole
• TBAB Episode 2223 - Exercising with Prolapse 101

Show Notes

0:55 - Anita’s Bump to Birth self-study is ready for YOU!

2:55 - What we are talking about today!

3:05 - What IS pelvic organ prolapse?

7:14 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc)

10:42 - How balancing out strength and mobility work while pregnant will benefit you

12:25 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse

14:09 - How exercising in pregnancy gives you a head start on your birth recovery

15:59 - Additional benefits of exercise

In today’s episode, Anita and Jessie talk about what to include in your workout warmups and cooldowns. You can apply this to every state of pregnancy, postpartum, 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

Show Notes

0:55 - Jessie’s To Pregnancy and Beyond non-diet strength and pelvic floor exercise program

1:38 - Jessie’s BIG perimenopause announcement (part of To Pregnancy and Beyond)

2:52 - What we are talking about today!

3:18 - Workout warmups and cooldowns are excellent IF you can fit them into your life (and what to do if you can’t)

4:30 - Let’s talk warmups!

7:04 - What you want to include in your warmups (and: how long should warmups be?)

10:03 - What the cooldown is all about - and what you want to include

12:57 - When Jessie employs a cooldown

13:24 - Episode wrap up - with final tips on warmups and cooldowns

In today’s episode, Jessie talks with Joelle, a participant in the To Pregnancy and Beyond program! We talk through all sorts of things related to her experience and background with sport, a twin pregnancy, birth and recovery, and how her relationship with body, exercise and food all fit into this!

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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 - Jessie’s To Pregnancy and Beyond non-diet strength and pelvic floor exercise program

2:56 - Jessie introduces our special guest, Joelle, from the To Pregnancy and Beyond program

3:38 - Joelle gives us a rundown of what her relationship to exercise was like throughout her life up until her pregnancy

7:51 - Joelle talks about how her parents have always been intentional with the language they used about bodies

9:40 - Joelle talks about being able to show up differently in her body in sport

10:57 - Joelle talks activity transitioning from university to career to pregnancy

14:40 - Were Joelle’s medical providers encouraging and supportive of Joelle exercising?

17:44 - The first year of postpartum recovery and returning to exercise for Joelle

25:48 - How have the last few years been following twin pregnancy - including running again

29:19 - What would Joelle say to anyone considering joining To Pregnancy and Beyond?

In today’s episode, Jessie and Anita chat all about that 6-week postpartum appointment - that “green light” appointment for exercise. We believe the 6-week checkup has a communication issue… and we are going to help you navigate this time with information you SHOULD be getting during that appointment.

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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 - Join Jessie for a FREE live workout for busy moms on Tuesday, February 13th - Strong in 20!

2:10 - What we are chatting about today!

4:45 - What that 6-week appointment is REALLY for - healing check in!

5:28 - You can request a physical exam at your postpartum appointment

8:17 - How mental health has become more important during these 6-week appointments - and how it’s overshadowing the physical

9:24 - Honesty and openness by care providers

12:51 - Some physical tests to keep in mind for your checkup

14:08 - When to take scary information from your physical checkup with a grain of salt

14:57 - Yes, you CAN return to movement inside of those first 6 weeks postpartum!

19:12 - Beyond that first six weeks, here’s what’s next…

21:48 - Episode wrap up

In today’s episode, Jessie and Anita discuss what to do if you are leaking urine during workouts. We are going to focus on strength training, and what to do in the moment when you leak while lifting. Note: there is no shame in leaking, and there is nothing wrong with you! So, listen in as we discuss what to do in the moment, and what it all means!

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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 - Jessie’s Strong in 20 - FREE live workout 2/13

2:05 - What we are talking about on today’s episode!

3:00 - First: Stop, take a break, take a minute.

4:04 - If you need to go one step further: add some breathing and/or mobility work to your strength training

5:39 - Hop back in and test your movement exactly as you were doing it before to test

6:54 - What to do if you retest and continue to leak - W.A.I.T.

9:55 - If W.A.I.T. doesn’t work…

12:06 - Episode recap and wrap up!

In today’s replay of Episode 223, Jessie and Anita discuss exercising with pelvic organ prolapse, and give considerations for those who want to engage in exercise to make it a more comfortable experience physically, mentally and emotionally.

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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

0:50 - Jessie’s Strong in 20 - FREE workout for Busy Moms!

2:50 - What we are talking about today!

3:38 - Consideration #1: Jumping off point - conversations around prolapse

5:57 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse

11:04 - Consideration #3: Symptoms are about so much more than only exercise

14:29 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise

17:32 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse

22:04 - Wrap up