To Birth and Beyond

In today’s replay of Episode 102, Anita outlines the 3 most common misconceptions around the preparation of your pelvic floor for birth - along with some tips and tricks to correct them!

- - - - - - - - -

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

• Free Prenatal Pelvic Floor Guide: anitalambert.click/guide-1
• Bump to Birth Prenatal Course: bumptobirthmethod.com
• Prepare Your Pelvic Floor for Pregnancy & Birth: prenatalpelvicfloorworkshop.com

Show Notes

0:58 - Introduction to today’s replay

2:48 - What we are talking about today!

4:27 - Misconception #1: You must do HUNDREDS of kegels per day during pregnancy.

11:10 - Misconception #2: Only focus on squeezing and tightening your pelvic floor.

15:42 - Misconception #3: You should only use relaxation breathing or birth breathing in labor.

17:03 - Wrap up and run down!

In today’s episode, Jessie busts 5 dangerous pelvic floor myths, and provides real information and solution suggestions to start your journey to pelvic floor healing. Share this with your friends - they need to hear it!

- - - - - - - - -

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 - Jessie’s fitness solution for busy moms and parents

2:50 - What we are talking about today

3:03 - Myth #1: The ONLY pelvic floor symptom is leaking pee

5:35 - Myth #2: You want to minimize intra-abdominal pressure

8:45 - Myth #3: Kegels alone are the best fix for pelvic floor symptoms

10:58 - Myth #4: If you have pelvic floor symptoms, you should just wait it out, and they will go away on their own

12:52 - Myth #5: If you have pelvic floor symptoms, you shouldn’t be exercising, because that will make them worse

15:12 - Recap of episode

Episode 301 - REPLAY: Preparing for Birth After a Traumatic Birth

In today’s replay of episode 215, Anita goes through different tips to prepare you and your support team for a birth following a traumatic birth.

- - - - - - - - -

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 Method online program: bumptobirthmethod.com
• To Birth & Beyond podcast Episode 21 with Amy Dawes
• Ontario Birth Trauma: birthtraumaontario.ca
• Australian Birth Trauma Association: birthtrauma.org.au
• PATTCh – Prevention and treatment of traumatic childbirth

Show Notes

0:62 - Bump to Birth self study is open for enrollment!

3:46 - What we are talking about on today’s episode

6:10 - Birth trauma is not necessarily just about what happened during birth

6:36 - Tip #1: Debrief around previous birth

7:00 - Tip #2: Determine what professional support you feel would be helpful this time around

9:24 - Tip #3: Ask questions (around past birth and current pregnancy)

10:34 - Tip #4: Take an evidence-based program or prenatal class (or all or both!), and consider working with a pelvic health physiotherapist

11:19 - Tip #5: Learn about advocating for your preferences and understanding informed decisions

12:13 - Tip #6: Communicate with your care provider and ask to see past charts

13:45 - Tip #7: Consider having a doula this time around

16:15 - Round up and wrap up

In today’s episode, Jessie and Anita give you a bit of a part 2 to episode 261 of the podcast, with mental and emotional recovery tips following an unplanned cesarean birth (to go along with the physical tips we gave in part 1!).

- - - - - - - - -

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

1:00 - What we are talking about today!

7:14 - Jessie shares a bit about her unplanned c-section experience

10:24 - Anita responds to emphasize what is important for care providers to, well, provide in the c-section experience

11:34 - On mourning a vaginal birth that never was (and getting through feeling dismissed when you do)

13:41 - Differences in recovery between planned vs. unplanned cesarean - and its impact on mental and emotional health

17:19 - Planning for more support that you think you need

18:29 - Thinking through scenarios ahead of time - and asking questions after

In today’s episode, Jessie chats with friend and client, Natasha, all about her experience in Jessie’s To Pregnancy and Beyond program. She touches on her journey in exercise and body image, as well as the shifts she has experienced in everything (including how she treats herself) because of her participation in To Pregnancy 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 - To Pregnancy and Beyond is open for enrolment NOW!

2:42 - Introduction to our special guest, Natasha!

4:48 - How does birthing 3 babies feel on the other side?

6:43 - What was Natasha going through when she started following Jessie, and what did she start following Jessie?

8:10 - How did Natasha get into a good place with body image for that first pregnancy?

14:20 - After a couple of pregnancies, where is Natasha at with body image today?

17:42 - Over the past 5 years (and 3 pregnancies), what has exercise looked like for Natasha?

20:45 - Has anything else changed for Natasha in this last postpartum recovery time? Has the way she takes care of herself through exercise shifted at all?

23:55 - If someone is thinking about joining To Pregnancy and Beyond, what would Natasha tell them? + Episode wrap up!

In today’s episode, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. We will go over 4 tips that could be helpful to you to feel better in your body there - as well as to help others feel better in their bodies!

- - - - - - - - -

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: Jessie’s Free, LIVE, pelvic floor workout on August 15!

2:31 - What we are talking about today!

3:12 - Tip #1: The reality is that fitness/gym spaces are not going to be fat OR body positive

8:00 - Tip #2: Focus on YOURSELF, only

9:34 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen

12:32 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space

14:45 - Recap and wrap up!

On today’s solo episode, Anita talks about the all-too-common foot and ankle pain in pregnancy or postpartum. She shares 4 exercises that her clients have found helpful - and that she has used herself - when it comes to rehabbing ankles or feet.

- - - - - - - - -

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 - Bump to Birth Method - self study

2:55 - What we are talking about today, Anita’s experience with it, and why it’s important!

8:20 - Exercise #1: Arch ball release

10:44 - Exercise #2: Piano toes

14:30 - Exercise #3: Calf raises

17:41 - Exercise #4: Knee to wall

22:22 - Overview and wrap up

On today’s solo episode, Jessie breaks down the top 5 things to teach your postnatal clients if you are in a fitness or exercise coaching modality, and/or working in physiotherapy, massage, athletic therapy!

- - - - - - - - -

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

1:00 - Free, on demand, pelvic floor coaching workshop: Beyond the Kegel

2:26 - What I am talking about today!

3:15 - #1: Teach your clients what the core and pelvic floor are, as well as their roles

7:15 - #2: Teach your clients how to connect to the core and pelvic floor, specifically using their breath

10:20 - #3: Teach your clients ribcage and pelvic mobility

12:54 - #4: Remind your clients about body confidence, trust in the body, and body neutrality - help them to feel calm and confident in this version of their body

16:33 - #5: Educate on pelvic health symptoms, and develop a flare up plan for workouts AND daily life

19:14 - Episode recap and wrap up

On today’s Best of TBAB episode (a replay of episode 143), Anita talks with special guest Chana Ross about vulvar varicosities, how to minimize symptoms and relieve discomfort in pregnancy!

- - - - - - - - -

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

Chana Ross

Show Notes

0:55 - Intro to today’s replay episode!

1:23 - What we will be talking about today!

1:53 - Who is Chana Ross?

4:07 - What are vulvar varicosities and why do they happen?

9:36 - What do vulvar varicosities look like? What symptoms am I looking for?

14:28 - Chana shares about her own vulvar varicosity

16:42 - Help your symptoms: Ice

18:03 - Help your symptoms: Be off your feet and more aligned

20:16 - Help your symptoms: Have a ball at home

23:28 - If someone needs to be on their feet all day, what does Chana recommend for helping symptoms?

24:48 - What do Pelvic Health Physiotherapists do to help people?

29:18 - Will vulvar varicosities limit me in my movement and exercise in pregnancy?

30:39 - What would Chana say to someone who has vulvar varicosities or might have them?

31:12 - Where can people find Chana?

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!

- - - - - - - - -

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

0:55 - Jessie’s NEW workshop and workout: Strong in 20!

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?