In today’s episode, Jessie and Anita discuss how health and fitness professionals can respect and best help the postpartum people they work with

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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:

0:57 - The Postnatal Fitness Specialist Academy is OPEN!

3:10 - Celebrating 200 episodes of the To Birth and Beyond Podcast!

5:14 - What we are talking about today, and the disappointing/important reason why we felt the need to talk about it!

8:44 - What is Anita’s take, being in the physiotherapy world?

10:32 - Jessie draws comparisons between fitness industry and other health modalities

12:08 - Postpartum training is not fat loss or weight loss training

13:30 - Why it’s important for health professionals to understand all of the aspects around postpartum recovery

15:35 - What really is the responsibility that comes with working with postpartum people

16:58 - Wrap up

In today’s episode, Jessie talks about her decision to have an amniocentesis in her second pregnancy.

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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!

Show Notes:

1:35 - What we are talking about today

2:15 - Jessie looks back on her own story

3:25 - Jessie explains why finding out about her second pregnancy was such a difficult time

8:34 - What led Jessie and her spouse to an Amniocentesis

12:26 - How Jessie felt following the decision 

13:50 - How the Amniocentesis went/felt

15:28 - A message to the parents considering decisions like this

16:22 - Wrap up

In today’s episode, Jessie talks about all things pooping, constipation and the pelvic floor with pelvic health physiotherapist, Aliya Dhalla! 

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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:

Jessie: Core Connection Workshop

Find Aliya Here: Website

And Aliya Here: Instagram

Show Notes:

1:00 - An upcoming live workshop specifically to our fitness and health professionals

3:10 - Introduction to today’s special guest and what we will be talking about (plus, WHY we need to talk about it)!

8:08 - Defining constipation

9:40 - What are clients and patients telling Aliya about their poop that makes her think adjustments need to be made?

13:56 - How is the pelvic floor related to pooping?

16:18 - How chronically holding tension in the pelvic floor muscles impacts our pooping

20:28 - Advice Aliya gives for better, easier pooping

25:00 - Recap of the 5 tips for easier pooping

25:20 - Some general food tips for better poop

28:33 - Parting words from Aliya (a couple quick tips for the first couple of poops following a vaginal birth or c-section)

In today’s episode, Anita breaks down the all-important mental prep for labor and birth into 4 easy to follow steps!!

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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:

Anita’s: Prepare you & your pelvic floor for pushing workshop

Show Notes:

0:55 - Prepare you & your pelvic floor for pushing workshop

3:13 - What I will be talking about today

4:11 - Step #1: Get an idea of the environment you will be birthing in

7:19 - Step #2: Finding strategies that are going to help you stay in the zone and focused through a distraction or surge, so your body and brain aren’t getting ahead of you

15:17 - Step #3: Listen to a variety of birth stories

17:22 - Step #4: Gain knowledge around labor and birth beforehand

20:46 - What my Bump to Birth Program is all about

21:34 - Wrap up

Episode 196: Quick tips to help urinary urgency in pregnancy and postpartum

In today’s episode, Anita shares some quick tips to help a common pelvic floor symptom that people can experience at any time in life: urinary urgency.

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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:

Discover 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth
Without doing 100s of Kegels a Day

Show Notes:

0:55 - Anita’s E-Book

1:34 - What we are talking about today!

2:10 - Why does urinary urgency happen?

3:22 - Strategy #1: Retrain your brain-bladder connection

6:25 - Strategy #2: Pause and take deep breaths

6:53 - Strategy #3: Pelvic floor contractions

7:32 - Wrap up!

In today’s episode, Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean birth.

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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!

Show Notes

1:02 - What we are talking about today!

1:59 - Recovery Tip #1: Getting in and out of bed

8:38 - Recover Tip #2: Coughing and sneezing

13:38 - Recovery Tip #3: Lifting the car seat

18:00 - Recovery Tip #4: Baby wearing

21:40 - Recovery Tip #5: Chest feeding

23:14 - Recovery Tip #6: Walking

30:20 - Recovery Tip #7: Relaxation posture

In today’s episode, Jessie and Anita host a Q&A of more personal nature - where they will talk about moves, balance, business priorities, and postpartum chests!

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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 

Jessie’s To Pregnancy and Beyond Program

Show Notes

1:04 - To Pregnancy and Beyond price is going up (and more info on the program!)

3:30 - Today’s episode: a more personal Q&A!

4:00 - Question #1: Jessie, tell us about your move!

9:30 - Question #2: How do you balance it all - motherhood, business, relationships, etc?

18:04 - Question #3: I’m interested in starting a business. What do I prioritize first? When do I bring on the helpers? etc... 

25:14 - Question #4: I have been struggling to find transparency and honesty around how breastfeeding and weening can totally change a person’s chest appearance. And then I wonder: can I accept my body when I feel unhappy with one part in particular?

In today’s replay of episode 106, Anita and Jessie answer YOUR questions about how to exercise - and what to avoid - in pregnancy!

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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 

Jessie’s To Pregnancy and Beyond Program

Show Notes

0:00 - Show Intro

0:52 - Jessie’s To Pregnancy and Beyond Program

3:43 - What we are talking about today!

4:11 - Question #1: I didn’t exercise regularly before pregnancy #2. Can I start now, and how, at 20 weeks pregnant?

9:41 - Question #2:I keep hearing things about keeping my heart rate under a certain number during pregnancy exercise. Can you clarify?

11:38 - Question #3: When do I have to pay more attention to doing more exercises on my back?

15:21 - Question #4: Should belly coning always be avoided? Does it mean damage is happening to the linea alba?

17:35 - Question #5: Is it a good idea to include core work throughout pregnancy?

20:48 - Question #6: Are pelvic girdle pain and round ligament pain related? Can running be a cause of round ligament pain to the point you injure yourself?

25:03 - Question #7: I’m used to holding my breath/bracing during each rep during heavy weightlifting. Do I continue this throughout pregnancy?

28:03 - Question #8: Should we modify our pregnancy workouts ONLY when there are symptoms or pain?

30:48 - Question #9: Squatting exercises during pregnancy - should I avoid them?

33:03 - Wrap up!

In today’s replay of episode 156, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely!

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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 

Anita’s free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day

Show Notes

0:00 - Show Intro

0:38 - Anita’s free Prenatal Pelvic Floor Guide

2:02 - What we are talking about today!

2:37 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?

7:57 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy

10:57 - Myth #3: Only use a perfect squat to pick things up

15:35 - Myth #4: Don’t squat if you have pelvic floor symptoms

20:07 - Cues to use in the moment #1: Using the breath

22:51 - Cues to use in the moment #2: W.A.I.T. acronym

24:10 - Cues to use in the moment #3: Spread the load

24:49 - Cues to use in the moment #4: Test and retest

25:51 - Wrap up

In today’s episode, Anita talks with Deb Flashenberg of the Prenatal Yoga Center about all things Peanut Balls to help you get into helpful positions for birth prep!

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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 

Prenatal Yoga Center on Instagram

Anita’s free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day

Show Notes

00:27 - Anita’s free Prenatal Pelvic Floor Guide

2:45 - What is a peanut ball?

3:32 - When does one use a peanut ball, and how?

5:10 - Different pelvic openings and when they are useful in labor

9:53 - Are care providers open to bringing the peanut ball into the pushing stage?

11:48 - Do I really need to get one? I’m planning on having a medicated birth…

16:48 - What size peanut ball should I get?

18:40 - Reminders if you are interested in using a peanut ball!

20:00 - Wrap up!