To Birth and Beyond

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

Resources and References

• Bump to Birth Method - self-study is available now! bumptobirthmethod.com

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!

In today’s episode, Anita and Jessie share what their lives look like as business owners and moms. They go over typical days, expectations, and strategies for what works for them, in hopes that it could help some folks trying to navigate their changing day-to-day!

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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

Show Notes

1:01 - The waitlist for the Coach Collective is open!

3:05 - What we are talking about today!

4:00 - Anita shares a day in her life as a physiotherapist and mom on clinic days

10:10 - When Anita is working out, what are the kids doing?

14:15 - Jessie shares the structure of her week and days as a CEO and mom

20:58 - Anita talks a little more about mornings with kids, and outlines her non-clinic days

29:00 - On the struggle to get outside in nature

32:38 - On life being flipped upside down the last couple of years…

36:12 - On business changes, and wrapping up the episode

In today’s replay of Episode 232, Anita realized that we often give you suggested on things to help pelvic floor symptoms. But - before that - let’s talk about what you can STOP doing to help your pelvic floor symptoms!

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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

Show Notes +42

0:58 - Introduction to the subject

2:25 - Review of the picture of the pelvic floor muscles

3:58 - The pelvic floor doesn’t work in isolation - time to picture the pelvic floor canister!

4:41 - Habit to check in with #1: Are you constantly sucking in?

7:44 - Habit to check in with #2: Do you constantly clench your bum?

9:32 - Habit to check in with #3: Being too focused on your pelvic floor

12:08 - One thing TO do: If you can, please take some breaks throughout the day to do some deep breathing

14:22 - Review and wrap up!

In today’s episode, Jessie shares a piece of her recent live workshop called: “Beyond the Kegel”. It’s for fitness and health professionals who want to learn how to most effectively - and with better results - coach core and pelvic floor to their pregnant, postpartum, or pelvic health clients. REMINDER: Every client or patient you ever work with will have a pelvic floor, so this information is necessary for practitioners working with populations of any kind. You are going to hear exactly how to educate your clients re: the core and pelvic floor - how to explain to them what the core and pelvic floor are, what functions they serve, and what hey need to know so they can harness the power of the pelvic floor in their daily lives. As a bonus, you will hear the 3-step pelvic floor coaching process that Jessie takes all her clients through.

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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 - What we are talking about today

4:09 - Jessie coaches the core: The “Core 4”

8:47 - Jessie coaches the pelvic floor

10:11 - Jessie addresses kegels and their place in recovery

12:10 - Jessie coaches breathing in connection with abdominal muscles and pelvic floor

15:57 - Overview

16:45 - Jessie’s 3 Step Pelvic Floor Coaching Process

In today’s episode, 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
• Anita’s Prenatal Pelvic Floor Masterclass. Now available in an on-demand format!: prenatalpelvicfloorworkshop.com
• Episode 252: Emily’s Calm and Controlled Car Birth Story
• Episode 248: Preparing for an Unmedicated Birth: Katelyn’s Birth Story

Show Notes

1:02 - What we are talking about today, and the importance of the subject matter

4:36 - Anita’s experience with preparation in her own first pregnancy

6:10 - Introduction to the steps

6:34 - 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

9:27 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.

10:59 - 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.

13:44 - 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.

15:27 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)

16:24 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.

19:15 - 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.

20:47 - 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.

23:29 - Bump to Birth and episode wrap up

In today’s episode, we are talking about if kegels are bad for you (or, if they are the gold standard of pelvic muscle training)! You are about to get a balanced, realistic view on kegels from Anita and Jessie.

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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 “Beyond the Kegel” workshop is coming soon!

2:56 - What we are talking about today!

3:55 - What are kegels?

5:18 - How kegels have been traditionally taught may not be the most helpful

7:12 - What the scientific evidence supports, and the importance of being able to feel/find the pelvic floor

8:58 - When could kegels be potentially harmful, or at least unhelpful?

11:00 - Why teaching kegels can be effective, and what to do next

13:35 - In summation…

In today’s episode, Jessie and Anita focus on diastasis recti. We are coming at you with updated education, busted myths, and information on handling it in a stage of life/health where it’s not oft talked about: 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 and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References

• The Bump to Birth Method Online - self study course: bumptobirthmethod.com

Show Notes

0:55 - Bump to Birth Method - online

2:54 - What we are talking about today!

4:08 - In the third trimester, most folks are going to have Diastasis recti to accommodate growth - it can be considered normal and expected

6:23 - How professionals assess Diastasis recti in pregnancy

8:43 - Accommodating for Diastasis recti during exercise

11:04 - Mobility work and learning to relax your abdomen (with examples)

13:04 - Wrap up

In today’s episode, Jessie is talking about returning to exercise after tummy tuck. This is something Jessie has worked through with many clients, and is working through it in real time with a current client. Likely, clients who have a tummy tuck have prepared for this procedure for such a long time, and they need to feel comfortable and safe as they move around in this new version of their 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

0:58 - Beyond the Kegel workshop promo

2:53 - What we are talking about today!

4:13 - What is a tummy tuck (or abdominoplasty)

5:00 - How we treat the return to exercise after a tummy tuck

5:58 - Step #1: Figure out a plan to get the client through the early days and weeks of life post surgery (laying out many considerations for support)

12:52 - Step #2: How to get back to movement early on, starting with breathing

16:32 - Step #3: Getting back to structured movement/exercises

20:58 - Step #4: Returning to more structured strength training

23:16 - Recap of the episode