To Birth and Beyond

Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting

In today’s episode, Jessie breaks down in quick, easy terms 9 common postpartum pelvic floor myths about recovery, symptoms and exercise.

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Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

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Show Notes 

01:40 - Intro

02:54 - Segment 1: Recovery

05:57 - Segment 2: Symptoms

08:53 - Segment 3: Exercise 

12:45 - Wrapping Up

Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That)

In today’s episode, Anita shares some of the biggest shifts she’s made over her 16+ years as a physio that have helped her clients become more consistent and ultimately get better results. This episode is for you if you've ever wondered why so many of your clients aren't following through with their home exercise program.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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!

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Resources and References

• Instagram: @holistichealthphysio
• Anita’s 1:1 virtual mentorship coaching: holistichealthphysio.com/mentorship
• Embodia Home Exercise Platform: embodiaapp.com
• Atomic Habits by James Clear: jamesclear.com/atomic-habits 

Show Notes 

02:21 - One of the biggest shifts that brought more results for my clients. 

03:14 - Strategy 1: One question I always at at their first appointment

06:19 - Strategy 2: Habit Stacking

08:27 - Strategy 3: Reducing the Friction

09:58 - Strategy 4: Dedicated Home Exercise Platform

13:41 - Wrapping up the episode

14:40 - Anita’s 1:1 virtual mentorship coaching

In today’s episode, Jessie and Anita sit down to discuss the importance and benefits for doing high-impact workouts when you’re over the age of 35. This not only benefits you now but also impacts your future as you continue to age. Have a listen now and leave with practical tips for your future.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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!

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Show Notes 

00:12 - What’s in Todays Episode?

02:47 - Social Media Already Told You This. But Let’s Clear Up Some Myths.

04:22 - Why Do We Focus on the 35+?

07:57 - High Impact Work is Specifically Good for our Bones

11:00 - What are the Long Term Benefits?

13:51 - When Fear Comes In

14:46 - Introducing High Impact Work

16:39 - Wrapping Up the Episode

Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens.

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 much more! They go over some signs that may mean you’ll want to modify as well as practical 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 Apple Podcasts 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!

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Resources and References

• Bump to Birth Method - Anita’s On-Demand Online Prenatal Course: bumptobirthmethod.com

Show Notes 

0:00 - What we are talking about today

2:13 - Why you may want to consider modifying your exercise in pregnancy 

6:23 - Modifications for laying on your back

8:16 - What to do when movements in pregnancy feels different then it did before

13:36 - Core exercise modification considerations

16:15 - Our thoughts when clients have been told to stop certain exercises in pregnancy 

17:41 - Episode wrap up

Episode 448: What You Need To Know About Your C-Section Shelf 

In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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!

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Resources and References

• Become A Core & Pelvic Floor Coach: programs.jessiemundell.com/core-coach

Show Notes 

2:39 - Jessie introduces today’s topic, and Anita defines a c-section shelf

3:47 - Jessie describes her experience with the c-section shelf

5:08 - Is something wrong with your core and pelvic floor if you have a c-section shelf?

6:30 - Is the shelf more pronounced if someone has had multiple c-sections?

8:07 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf?

9:39 - Episode wrap up

Episode 447: 4 Strategies on How to Practice for Your Birth

In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! 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 Apple Podcasts 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!

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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
• Prepare Your Pelvic Floor for Pregnancy & Birth: anitalambert.click/prenatal-pelvic-floor-birth-workshop

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Show Notes 

00:00 - Intro to this return episode

02:13 – Bump to Birth on-demand course

04:08 – Why we are talking about this again

06:52 – Why it’s important to discover and consider multiple options and resources

09:18 – Practice #1: Hands on strategies (with partner)

11:36 – Practice #2: Deep breathing strategies

13:39 – Practice #3: Things to listen to for focus during labour

18:37 – Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy

21:19 - Use B.R.A.I.N. to help advocate for yourself in pregnancy and labour

25:01 – Episode wrap up

Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA

In today's episode, Jessie sits down with Megan Barrett of Barrett Fitness in Syracuse, NY to talk about her journey from general personal training into perinatal coaching, and how PFSA training opened her eyes to a whole new way of working with clients. They dig into the gaps in standard trainer certifications, why non-fear-based education matters so much in this space, and how to approach body image and validation with pregnancy and postpartum clients. Megan also shares how perimenopause can show up in symptoms and training. 

If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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!

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Resources and References

• Pre/Postnatal Fitness Specialist Academy (PFSA) Enrollment: programs.jessiemundell.com/cert
• Barret Fitness CNY: @barrettfitnesscny

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Show Notes 

01:00 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) enrollment is now open!

02:29 - Introducing our special guest, Meghan Barret

03:35 - Get to know Meghan

07:47 - Previous certifications and what they lacked in information

09:17 - What our responsibility is as coaches

10:15 - How pregnancy and PFSA certification changed the way Meghan coaches

11:52 - Changes from pregnancy to pregnancy

12:49 - Body image struggles and how to work with clients through them

15:02 - The shift Meghan has had in coaching through time with clients

16:13 - Perimenopause changes

17:53 - What’s next and where can you find Meghan

23:15 - Wrap up

Episode 445: Return To Jumping Postpartum: The Step-By-Step Process 

In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc. 

If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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!

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Resources and References

• Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST: jessiemundell.com/exercise-leaking

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Show Notes 

00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo

02:33 - Why were talking about this now

05:08 - What this means if you’re months or years past postpartum

05:30 - Step 1 - Core canister breath

06:12 - Step 2 - Rebuilding mobility stretches

11:47 - Step 3 - Adding weights

13:49 - Step 4 - Building in jumping

17:54 - What we as professionals are looking at for success

19:00 - Wrapping up thoughts

In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes.

If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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

• Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST. 

Show Notes 

01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo

02:25 - Introducing the topic of todays episode

03:30 - Why this is more than just their workout programming

03:40 - The why

05:17 - Individualizing the approach

06:17 - Body image and identity

08:14 - Checking in through changes

10:15 - How do we challenge their workouts

11:03 - Balancing physical and mental symptoms

13:15 - Changes pregnancy to pregnancy

14:03 - How do we do this without coddling them?

15:35 - Key takeaways

In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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

• Pre/Postnatal Fitness Speceialist Academy 
• Anna Maltby on Instagram and Substack
• Pilates for Abortion Funds

Show Notes 

00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!

02:11 - Jessie introduces Anna Maltby

03:59 - Anna’s Career Path

09:18 - Anna talks about her “How to Move” newsletter

10:41 - How to build a body neutral fitness community

13:10 - Our privilege and how to create inclusion

17:25 - Creating a safe place for all body images and strengths

19:06 - Where societies perinatal knowledge gaps are

24:24 - Learn about diastasis and old methods that we even taught back in the day

27:18 - How PFSA not only educations but provides business growth ideas

32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser

35:06 - Anna shares where you can find her on the internet