To Birth and Beyond

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 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 

• Prenatal Yoga Center on Instagram
• Anita’s free guide: anitalambert.click/guide-1
• Bump to Birth On Demand: bumptobirthmethod.com

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!

In today’s replay of episode 154, Jessie and Anita discuss their top 5 tips for less pain and pelvic floor symptoms while walking during pregnancy!

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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 

• Bump to Birth Course: bumptobirthmethod.com
• Episode 134: How to use mobility exercise in pregnancy to prepare for birth
• Anita’s video with 3 prenatal mobility exercises
• Anita’s video with mobility exercises for pelvic girdle pain
• Anita’s video with mobility exercises for upper back / shoulder/ rib ache and stiffness in pregnancy

Show Notes

0:01 - Intro to today’s replay episode

1:26 - What we are talking about today! 

3:21 - Tip #1: Look at body positioning and breath

10:48 - Tip #2: Thoracic rotation

14:01 - Tip #3: Mobility work 

17:16 - Tip #4: What to do if you experience symptoms or pain while walking

18:44 - Tip #5: Let it go

Today, Jessie talks with her colleague, Tara Abel, about how they each stopped thinking about exercise as solely a tool for weight loss, and how you can, too!

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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!

References:

TPAB Trial: www.programs.jessiemundell.com/trial

Time Stamps:

0:55 - To Pregnancy and Beyond TRIAL!

2:47 - Who we are talking with today

3:16 - What we are talking about today!

4:50 - When each of us realized that exercise had become a way to keep our bodies a certain way/size/composition?

18:37 - What happened when each of us decided to approach exercise differently?

30:46 - What we hope you understand/realize in listening to/relating to our stories

33:20 - What is it like for each of us now, in 2021?

41:19 - If your body is larger during this pandemic, we’ve got a message for you

45:44 - Wrap up!

Today, Anita and Jessie discuss myths, causes of leaking, and what can help in your journey to return to jumping as a postpartum 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!

Time Stamps:

1:02 - What we are talking about today

1:35 - MYTH: If I am leaking with jumping, it must mean my pelvic floor is weak

2:33 - Coordination of your pelvic floor

4:45 - The pressure system of your pelvic floor

9:50 - What can actually help #1: Undoing a habit

12:01 - What can actually help #2: Positioning

15:20 - What can actually help #3: Going back to the breath and that core canister

19:36 - What can actually help #4: Getting back to trampoline

21:44 - What can actually help #5: Working on mobility and strength training - even without impact

23:03 - Wrap up

Today, Anita and Jessie talk through 3 things to test out and try if you are going through pelvic floor symptoms with lower level exercise - but not intense exercise.

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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!

References:

FREE PDF - Glute Getter Guide

Time Stamps:

0:58 - Glute Getter Guide - FREE PDF download

2:31 - Overview of what we are addressing today - and why!

5:01 - Is this something that Anita’s patients talk with her about?

5:28 - 3 things to test out if you are noticing pelvic floor symptoms ramping up with lower level exercise.

5:59 - #1: The lack of positional changes on the body as a time that symptoms ramp up.

8:37 - #2:  If you’re breathing only in this one way in this period of exercise/movement that you are doing, that could be a sign that your body wants to breathe in different ways.

11:30 - #3: Walking is still a load on the body.

12:53 - Wrap up

Today, we are replaying Episode 130 where Jessie and Anita share 3 phrases they have used - that they hope you find useful as well - when you are feeling discomfort in your postpartum body!

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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!

References:

Jessie’s upcoming Body Talk workshop 

Time Stamps:

1:01 - Body Talk Workshop Promo

3:20 - What we are talking about today.

4:03 - On being conditioned to striving to live in a smaller body.

5:16 - Jessie’s mission as a fitness professional.

6:01 - Phrase 1: Let yourself be postpartum.

11:14 - Phrase 2: You can never feel fully at home in a body that you view as temporary.

13:23 - Phrase 3: Thank you, body.

15:14 - Episode Recap!

In today’s episode, Anita talks with Bump to Birth student, Michelle Brooks, about her pregnancy journeys - from birth prep to postpartum care - and how she found support along the way.

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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
• Michelle Brooks on Instagram: @mbrooks_fitlife

Time Stamps

2:25 - Introduction to our special guest: Michelle Brooks!

5:30 - How did Michelle feel during her first pregnancy? Navigating options and preparation

12:20 - What were key things that helped Michelle mentally prepare for her first birth?

14:05 - Michelle shares her first birth experience

18:20 - Michelle’s immediate birth recovery

20:05 - Were there any strategies or positioning used that were helpful?

22:14 - Michelle reflects on preparing for postpartum

25:30 - How was seeking support for breastfeeding? And what helped?

26:44 - What was Michelle’s follow up pregnancy experience like?

42:52 - What in Bump to Birth did Michelle takeaway as most helpful?

44:19 - Baby #2 birth story

53:14 - How Michelle felt during transition

57:09 - The difference in Michelle’s feeding journey between children

1:01:04 - How has postpartum been this time around?

1:02:57 - What was Michelle’s experience with medical professionals being pregnant in her 30s?

1:05:55 - What advice would Michelle give expectant parents?

In today’s episode, Jessie talks with Anita about what happens in a pelvic floor assessment, how it can benefit pregnant and postpartum people, as well as what questions to ask and considerations for your appointment.

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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
0:55 - Introduction to today’s episode

2:55 - What does a pelvic health physiotherapist do, and what does a pelvic floor assessment for postpartum patients look like?

11:20 - Pregnant clients and pelvic floor assessments

12:50 - What are pelvic health physios looking for in terms of endurance of the pelvic floor?

13:45 - How is strength measured?

14:59 - Is there any correlation between someone’s birth type and the results of their assessment?

16:30 - In what position(s) are people assessed?