To Birth and Beyond

In today’s episode, 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 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 FREE ‘Postnatal Pro LIVE’ workshop series

Show Notes

1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’

3:16 - What we are talking about today!

4:04 - Consideration #1: Jumping off point - conversations around prolapse

6:23 - Consideration #2: Reconsider your relationship to symptoms and sensations you might be having with your prolapse

11:30 - Consideration #3: Symptoms are about so much more than only exercise

14:55 - Consideration #4: What we can do during exercise to help ourselves along; no general “safe” or “unsafe” list when it comes to exercise

17:58 - Consideration #5: Some specifics you might want to be thinking about on your fitness and exercise journey post prolapse

22:38 - Wrap up

In today’s episode, Jessie goes over 5 tips for postpartum folks and their coaches to create the most effective and efficient fitness programming.

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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 FREE ‘Postnatal Pro LIVE’ workshop series

Show Notes

1:02 - Enrolment is now open for the FREE ‘Postnatal Pro LIVE’

3:20 - What we are talking about today!

5:32 - Tip 1: Keep your programming clear and simple

7:37 - Tip 2: You probably don’t need to plan deload periods

9:48 - Tip 3: Regarding exercise design of the program, we want to get postpartum folks up off the floor within the first session

11:25 - Tip 4: Provide ongoing restful periods during an exercise session

14:23 - Tip 5: Plan in 4 week blocks

16:13 - Wrap up!

In today’s episode, Jessie and Anita discuss postpartum bellies: what’s physically happening, who to talk to, and what to do about them.

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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 Ultimate FREE Postnatal Consultation Form

Show Notes

1:02 - What we’re talking about today

1:39 - Preface to the conversation - we are not medical doctors

3:02 - What we think we’ve messed up in the health and fitness worlds around this subject

4:07 - Core and pelvic floor function

6:08 - The beliefs and systems that keep us small

7:45 - Conditional thoughts around “bouncing back” after pregnancy

10:54 - The very real reasons we may feel discomfort around living in a bigger body

12:05 - Where we land with this

Today, Anita talks with fellow pelvic health physiotherapist, Kate Roddy, all about perineal massage to prepare your pelvic floor for birth!

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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!

Resources and References

• Anita’s Bump to Birth Method online program: bumptobirthmethod.com
• Kate Roddy Instagram
• Kegel Release Curve Instagram
• Shop: Kegel Release Curve

Show Notes

2:47 - What we are talking about on today’s episode!

3:38 - What is perineal massage? And what do we need it?

12:38 - Benefits of perineal massage

15:17 - How to give yourself a perineal massage (and a ritual that includes breathing and music)

21:08 - Kate discusses the Kegel Release Curve™️ tool to make perineal massage easier

25:31 - Setting the environment and planning

29:23 - How to employ perineal massage postpartum

44:29 - If I’ve given birth before, and stitches weren’t quite right/it didn’t heal quite properly, will perineal massage help?

47:10 - Wrap up

Today, Jessie and Anita have an honest, casual chat about how we are all doing during this time in the world - how we are taking care of ourselves and adjusting in our businesses and lives!

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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

FREE Postnatal Consultation form from Jessie Mundell

Show Notes

1:00 - Download the FREE Postnatal Consultation form!

3:10 - What we are talking about today!

4:00 - Anita: how are you, really?

5:07 - Jessie: how are you, really?

8:22 - What has Anita been doing to be as OK as possible?

11:35 - What has been working for Jessie lately?

17:35 - Jessie on sorting her menstrual cycle out

18:40 - On couples counciling

19:35 - On decluttering

22:32 - On being working parents

23:06 - What does 2022 look like for Anita’s business?

30:30 - What does 2022 look like for Jessie’s business?

34:20 - On 4 years of the To Birth and Beyond podcast

35:18 - Wrap up

Today, Anita talks with Rhonda Chamberlain about her journey through pregnancy, birth and postpartum recovery plus shifting her physiotherapy focus to working with the postpartum population - along with some tips and tricks along the way for returning to exercise after giving 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!

Resources and References

Rhonda’s Instagram

Rhonda’s Website

Pelvic Health and Fitness Podcast

Show Notes

1:00 - Introduction to today’s special guest: Rhonda Chamberlain!

2:17 - What invited Rhonda to work with the postpartum population?

9:45 - Did Rhonda do anything to prepare for birth (fitness, birth, additional education)?

12:50 - What are some things Rhonda helps clients with now that she wasn’t aware of during her own births?

18:02 - How does Rhonda fit movement in, and what does that look like throughout the week?

22:15 - On Athlete Brain

24:00 - What tips does Rhonda have regarding finding ways to fit in movement at any time in life?

28:29 - What did Rhonda’s running journey look like?

31:24 - What advice would Rhonda give to someone navigating the first year of postpartum recovery?

33:35 - Rhonda shares about her podcast: Pelvic Health and Fitness Podcast

35:00 - How can people work with Rhonda?

36:48 - Wrap up

Today, Jessie talks with client and physiotherapist, Tryna DeGagne, about her postpartum experience, and how to take the guesswork out of recovery and getting back to strength training with To Pregnancy and Beyond!

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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 online program - CLOSING SOON!

Tryna’s practice: Element Physiotherapy

Show Notes

0:58 - To Pregnancy and Beyond program doors are CLOSING!

3:21 - Introduction to today’s special guest: Tryna DeGagne

7:29 - What has been the biggest difference in how Tryna thinks about and treats the pelvic floor?

8:42 - Where was Tryna at movement-wise going into her first pregnancy?

10:06 - What did postpartum recovery and return to exercise look like afte rthat first birth?

11:17 - What did Tryna find in those early weeks and months of getting back into strength training and workouts with To Pregnancy and Beyond?

15:24 - Where is Tryna at now after the loss of baby Harris, and how she has started back into exercise this time around?

17:28 - What are Tryna’s favorite features of To Pregnancy and Beyond?

20:02 - Final thoughts and wrap up!

Today, Jessie and Anita talk through strategies around how to lift, how to carry, and why your toddler suddenly wants to be carried all the time - and some tips around remedying that!

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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!

Resources and References

• Anita’s Bump to Birth Method online program: bumptobirthmethod.com

Show Notes

0:58 - Bump to Birth self study is open for enrollment!

2:47 - What we are talking about today!

4:44 - Tip #1: Try to get the toddler higher up before lifting them

5:36 - Tip #2: Exhale when you are lifting

7:02 - Tip #3: Try different variations on how you lift

8:02 - Tip #4: Switch sides while carrying

10:48 - Tip #5: Find ways to incorporate strength training

12:10 - Tip #6: Spend some time at toddler height

Today, Anita goes through different tips to prepare you and your support team for a birth following a traumatic birth.

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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!

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
• Australasian Birth Trauma Association: birthtrauma.org.au

Show Notes

0:58 - Bump to Birth self study is open for enrollment!

2:47 - What we are talking about on today’s episode

5:11 - Birth trauma is not necessarily just about what happened during birth

5:37 - Tip #1: Debrief around previous birth

6:01 - Tip #2: Determine what professional support you feel would be helpful this time around

8:25 - Tip #3: Ask questions (around past birth and current pregnancy)

9:35 - Tip #4: Take an evidence-based program or prenatal class (or all or both!), and consider working with a pelvic health physiotherapist

10:20 - Tip #5: Learn about advocating for your preferences and understanding informed decisions

11:14 - Tip #6: Communicate with your care provider and ask to see past charts

14:46 - Tip #7: Consider having a doula this time around

17:16 - Round up and wrap up

Today, Jessie talks about options to move your body to help move healing along - as opposed to waiting until you are feeling 100% - spurred by a social media post from Madison Cleckler!

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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

0:58 - The workout trial for ‘To Pregnancy and Beyond’ is open now!

3:56 - What we’re talking about today

5:12 - On the fear around what your body is like / how it functions now

7:06 - What your return to exercise should address/support you in

8:11 - What I see in clients when they are active

9:42 - Wrap Up