In today’s episode, Anita and Jessie discuss what to expect - and what support to seek - at each stage of your Cesarean birth recovery journey.

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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:

Episode 07

Time Stamps:

1:01 - What we are talking about today!

1:45 - How soon to see a physiotherapist and fitness professional post-Cesarean birth

3:17 - What the typical initial physiotherapy appointment looks like

5:44 - How did Jessie feel around the 4 weeks mark (abdomen and mobility)? And supporting physical healing

9:10 - What to expect at 6 weeks out from Cesarean birth

16:10 - Beyond those 6 weeks…

19:40 - On the change in time for exercise postpartum

In today’s episode, Jessie gives you a peek into her “Ready, Get Set” program with a guided test run - complete with warm up and cool down!

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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:

Ready, Get Set Program

Time Stamps:

1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan)

4:01 - Jessie coaches you through a running workout!

16:02 - Wrap up!

In today’s episode, Jessie and Anita outline their top 10 guidelines to get running post-pregnancy. This is just a beginner - a taste - and take what is right for you!

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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:

Ready, Get Set Program

Time Stamps:

1:00 - ANNOUNCING: “Ready, Get Set” program is open for enrollment (postpartum running plan)

3:00 - What we are talking about on today’s episode!

4:37 - #1: You’ll want to have your medical provider clear you for returning to exercise postpartum

12:21 - #2: General recommendation is to start back into postpartum running after 12 week/3 month postpartum timeline

15:16 - #3: Your post pregnancy/birth lochia has ended, and does not return with your increase in running or other activities

16:11 - #4: Sleep 6-7+ hours in a 24 hour period

17:23 - #5: We want running to feel supportive to your mental health

18:56 - #6: Your core strength is gaining over time

20:16 - #7: Your diastasis recti is experiencing more healing/more support over time and during running

21:20 - #8: Urinary/fecal incontinence is feeling well-managed or supported during your running

23:17 - #9: If you are experiencing or have pelvic organ prolapse, your symptoms are feeling well managed/supported during the running, itself

24:38 - #10: We want to have been taking leisurely walks and strength training or core rehab for at least 4 weeks prior to getting back to running

26:42 - Closing reminders!

In today’s episode, Anita talks with fellow Pelvic Health Physiotherapist, Chana Ross, about all things virtual physiotherapy care!

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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:

https://vitalphysiotherapy.com/

IG : @vitalphysiotherapyandwellness

IG: @chanarosspt 

Time Stamps:

1:01 - What we are talking about today!

1:39 - Who is Chana Ross?

2:25 - What IS virtual physiotherapy care?

11:10 - The benefits of virtual care

22:26 - How a virtual assessment works

31:12 - Someone’s care should always look like their goals

34:00 - Episode wrap up

34:29 - Chana shares about her online program for professionals

In today’s episode, Jessie answers 6 questions from our audience in part 2 of our returning to running postpartum series! Catch episode 160 for Part 1!

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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:

Glute Getter Guide

Time Stamps:

2:30 - What we are covering today!

5:47 - Do you need to wait longer after a caesarean birth than a vaginal birth to return to running?

9:25 - I have a stage 2 cystocele (prolapse) and have been told by my physical therapist not to run...is there any way I can get back to it safely?

12:10 - I’ve never seemed to lose weight with running - what am I doing wrong?

14:45 - I’ve considered myself to be a runner, then I got pregnant and couldn’t continue. How do I even begin running again post-pregnancy?

18:00 - I feel great during runs, but notice I get feelings of urinary urgency after my run - what’s up with this?

23:06 - How should I warm up before a run?

26:04 - Wrap up

In today’s episode, Anita shares her top tip to create space between bathroom breaks in pregnancy and postpartum!

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

Time Stamps:

1:51 - What we’re talking about today

2:46 - What to address and consider before looking into helpful strategies

3:29 - How our bladder alarm system works - and going “just in case”

4:30 - Changing the brain-bladder connection

6:29 - Wrap up

In today’s episode, Jessie talks with Erin Bogle about size-inclusivity in fitness and health industries, weight stigma, and more!

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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:

Stop Bracing Your Abs

Time Stamps:

0:55 - Stop Bracing Your Abs

3:05 - Intro to our special guest, Erin Bogle!

6:13 - Let’s talk about Big Girl YYC - what it is, where it started, and where it’s going!

12:30 - Erin tells us a bit more about the energy/vibes/feelings of participants coming to class

14:40 - The fitness industry’s root in feelings of non-belonging, fatphobia, and more

16:40 - Pandemic messaging around certain types of bodies, COVID risk, and how the fitness industry has latched onto this lens

19:22 - For the fitness and health professionals listening in, what would Erin’s advice be to them for making their spaces be more size-inclusive and fat positive for clients and patients?

22:02 - Sneaky subtle ways that diet culture, fat phobia and anti-fatness show up in wellness/fitness/health spaces

27:45 - Advertisers hold all the power in their choices

29:18 - What was Erin’s relationship with her body like as she was going through pregnancy and postpartum?

35:56 - On being so distracted by our bodies in postpartum, and all it steals from us

40:33 - Wrap up

In today’s episode, Anita, alongside Chana Ross of Vital Physiotherapy, answer your questions regarding pelvic health around birth, and what pelvic floor exams are like - virtually AND in person!

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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 Bump to Birth Course

Vital Physiotherapy and Wellness

Time Stamps:

0:55 - Anita’s Bump to Birth Course Promo

3:43 - Welcome! And why we are talking about what we are talking about today

5:43 - Introduction to our special guest, Chana Ross!

8:19 - I was told to do kegels, and am hearing more about relaxing my kegel muscles for birth, instead. What should I do? (plus an explanation of what the pelvic floor is, and cueing)

19:07 - On pelvic floor tension

22:00 - On perineal massage

24:50 - On mental preparation for birth

27:15 - On doulas (and what they do) and birth plans

36:29 - Preparing for VBAC

41:24 - On back pain and leaking (as well as the virtual pelvic health physiotherapist experience)

49:41 - In person pelvic floor exams: how do they work?

In today’s episode, Jessie and Anita discuss myths and tips around posture in pregnancy AND postpartum!

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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 Instagram Reel showing different sitting options

Anita's Instagram Post showing variations using a birth ball that can help with low back pain

Time Stamps:

1:02 - What we’re talking about today

1:40 - On cueing posture and good vs. bad posture

4:30 - How does Jessie talk about posture with her online membership?

6:38 - On freedom from the posture you “should” be in

8:00 - Advice for standing postures in pregnancy

14:51 - Advice for seated postures in pregnancy

20:47 - Advice for standing posture postpartum

21:53 - Movement

25:05 - Is it posture that is causing these symptoms?

26:17 - 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!

Time Stamps:

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