To Birth and Beyond

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 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 Course: bumptobirthmethod.com
• 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

In today’s episode, Jessie and Anita discuss options and general guidelines to getting back to running 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:

Jessie’s 4-Week Core Class: https://jessiemundell.com/complete/

Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population

Time Stamps:

1:00 - Jessie’s 4-Week Core Class promo

2:44 - What we are talking about today (a popularly-requested subject)!

3:54 - How long postpartum do you need to wait before you should start running again?

11:54 - How do you actually know - from a pelvic floor standpoint - when you are ready to return to running?

15:29 - If someone is having stress incontinence in their daily life, is that a sign that they should not start running?

17:28 - Prep and foundational work that we encourage our clients and patients to do when they are able to before they go back to running!

24:59 - How do you actually start running postpartum?

30:26 - Running with strollers!

31:48 - What happens if, during the run time, you start to experience sensations that feel off (like pelvic pain, bulging prolapse, leaking…)?

38:28 - Warming up

40:47 - How do you progress with running?

In today’s episode, Anita talks about sleep positions and turning in bed for less pelvic girdle and back pain while pregnant.

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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 Online Course: bumptobirthmethod.com
• TBAB Episode 22: Pelvic Girdle Pain in Pregnancy and Postpartum 
• Anita’s Instagram Post - Turning in Bed Technique and Sleep Positions for pregnancy

Show Notes

0:57 - Bump to Birth program promo

2:13 - What we are talking about today

3:19 - What is pregnancy-related pelvic girdle pain?

3:55 - Common misconception: you need to keep your knees together

5:20 - Let’s go over how to turn in bed

9:04 - Sleeping positions

11:44 - Advice on seeing a pelvic health physiotherapist

In today’s episode, Jessie and Anita discuss specific tips to keep exercise accessible to you even with morning sickness 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 

jessiemundell.com/to-pregnancy-beyond

Show Notes

0:57 - To Pregnancy and Beyond Program promo

3:21 - What we are talking about today!

3:45 - Jessie and Anita’s personal experiences and some morning sickness caveats

5:30 - Why we chose to cover this subject, and considering the why behind your exercise

7:15 - Tip #1: Increase rest periods during workout time, itself

9:15 - Tip #2: Shorten the time length of the exercises or workouts you are doing

12:12 - Tip #3: Decrease exercise intensity

14:16 - Tip #4: If you can, choose the best time of day for your energy and sickness alleviation  

15:47 - Tip #5: Shift your mindset around what a “good” workout is

17:46 - Tip #6: Consider if there are any beverages or foods that could help you along in the workout or look forward to afterwards

19:43 - Wrap up

In today’s episode, Jessie goes through some questions to ask yourself in sorting out what exercise is best 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!

Show Notes

1:15 - What we are talking about today!

2:05 - What do we mean by “minimum effective dose of exercise”?

4:28 - How we sort out the minimum effective dose for ourselves

4:58 - Physical questions to ask yourself

9:50 - How can exercise help you to complete the stress cycle? And more mindset questions to ask yourself

12:05 - Is this supporting me emotionally?

12:35 - Looking at exercise capacity with a critical lens and considering what you enjoy and is manageable

In today’s episode, 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 

Plan Your 2021 Workout Calendar Workshop (January 10, 2021)

Show Notes

0:55 - Jessie’s Upcoming Workshop: Plan Your 2021 Workout Calendar

3:35 - What we are talking about today!

4:10 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise?

9:30 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy

12:30 - Myth #3: Only use a perfect squat to pick things up

17:08 - Myth #4: Don’t squat if you have pelvic floor symptoms

21:40 - Cues to use in the moment #1: Using the breath

24:24 - Cues to use in the moment #2: W.A.I.T. acronym

25:43 - Cues to use in the moment #3: Spread the load

26:22 - Cues to use in the moment #4: Test and retest

27:24 - Wrap up

In today’s episode, Jessie and Anita discuss the top 10 episodes of TBAB in 2020, as voted on by YOUR listens and feedback!

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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 

101- Prepare for postpartum during pregnancy 

102- 3 misconceptions when preparing your pelvic floor for birth 

Anita’s free ebook: 3 misconceptions when preparing your pelvic floor for birth (and what to do instead)

106- Q&A about pregnancy exercise 

107- Who’s taking care of the moms? 

110- A complete fitness plan for thriving and not surviving  

118- Postpartum exercises Q&A 

119- 3 different pregnancy, birth and postpartum experiences with Martine Chiasson 

Anita’s Bump to Birth Course to prepare you, your pelvic floor and core for birth plus get a head start on your postpartum recovery

120- Strategies to return to running 

134- How to use mobility exercise in pregnancy  

145- 10 pillars for training and treating postpartum people 

Show Notes

1:02 - Show intro

2:45 - Jumping into our Top 10 episodes of 2020!

3:05 - Episode 101: Preparing for Postpartum During Pregnancy

4:32 - Episode 102: 3 Misconceptions When Preparing Your Pelvic Floor for Birth

5:58 - Episode 106: Q&A About Pregnancy Exercise

7:44 - Episode 107: Who’s Taking Care of the Moms?

9:48 - Episode 110: Complete Fitness Plan for Thriving and Not Surviving

11:00 - Episode 118: Postpartum Exercises Q&A

12:44 - Episode 119: 3 Different Pregnancy, Birth and Postpartum Experiences with Martine Chiasson

13:58 - Episode 120: Strategies to Return to Running

16:15 - Episode 134: How to Use Mobility Exercise in Pregnancy

17:52 - Episode 145: 10 Pillars for Training and Treating Postpartum People

19:22 - Episode (and 2020) wrap up!

In today’s episode, 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

0:55 - Anita’s Bump to Birth course promo

2:40 - What we are talking about today!

4:35 - Tip #1: Look at body positioning and breath

12:02 - Tip #2: Thoracic rotation

15:15 - Tip #3: Mobility work 

18:30 - Tip #4: What to do if you experience symptoms or pain while walking

19:58 - Tip #5: Let it go