Intro
On today’s episode, Anita and Jessie discuss important points to examine in determining whether you have a healthy relationship with 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!

Time Stamps
1:00 - Introduction to today’s topic: exercising intuitively!

1:40 - #1 thing to do in working towards this - and where Jessie and Anita sit with this.

4:02 - Do the efforts of your exercise match the phase of life you are in?

7:25 - Examining the reasons why we want to exercise, personally!

12:20 - Examining our anti-fat and other internalized biases.

16:12 - Examining our relationship with diet culture.

17:30 - Examining our relationship with tracking (step counters, etc).

20:15 - Start to bust your “all-or-nothing”ness.

23:15 - Take an extended break from intense/structure exercise if that is safe for you.

Intro
On today’s episode, Jessie and Anita break down what they do as professionals focused on prenatal/postpartum health, and how collaboration across the board can benefit clients and practitioners alike!

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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
2:00 - What we are talking about today, and our hope to encourage more of it!

3:15 - What each of our roles is for folx who are pregnant!

9:20 - Why and when we see folx postpartum.

16:25 - What are the benefits that Jess and Anita’s clients see when they have already been to a professional who is educated across the board - in fitness AND physiotherapy.

21:45 - The differences in collaboration between working with clients in person vs. online.

Intro

On today’s episode, Anita explains how processing and debriefing around your birth experience will help your postpartum recovery!

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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

Past To Birth & Beyond Podcast birth story episodes:

Episode 69: Moving forward after stillbirth with Dorie

Episode 58: Birth Stories with Terrell Baldock

Episode 54: Anita’s Second Baby’s Birth Story

Episode 43: Birth, Black Girl Pilates and Maternal Healthcare with Sonja Herbert

Episode 25: Jessie’s Debrief following her planned caesarean birth

Cesarean scar massage video

Time Stamps

1:59 - Introduction to what we are talking about today

3:04 - What gets missed when we say: Healthy baby, healthy mom, that’s all that matters!

4:45 - Assumptions and feelings around birth.

5:10 - To professionals: how to help your postpartum clients process their birth experience.

6:52 - If you are postpartum and want to process your birth story with someone else…

8:15 - Why it’s helpful to debrief around your previous birth(s) if you are pregnant again!

9:12 - How the physical, mental and emotional experiences from birth can impact the physical side of postpartum healing.

12:15 - Common physical symptom related to mental or emotional stress from birth: poor pelvic floor function.

13:57 - Common physical symptom #2 related to mental or emotional stress from birth: cesarean scarring.

17:00 - If you are pregnant for the first time, this next part is for you!

18:45 - Who you can debrief with and what to keep in mind regarding others’ views!

19:50 - If you or someone you love has experienced a still birth…

20:35 - Episode wrap up: YOUR EXPERIENCE MATTERS!

Intro

Today, Jessie talks with Rikki Cortese, Postnatal Fitness Specialist and friend, about how she runs her group fitness classes for moms! She breaks it down so you can easily start your own!

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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

3:30 - An introduction to our special guest: Rikki Cortese

6:15 - Rikki introduces herself!

11:30 - What did Rikki feel like she needed to do, look like, etc following giving birth as an athlete and gym-owner’s spouse?

14:05 - Rikki tells us about the class that she started: how it began and how she grew it!

16:18 - Rikki tells us the details of the class!

19:07 - Using templates for plug-and-play exercises and flexibility for classes, training variety of bodies in one class, etc!

24:27 - What time of day does she run her group classes?

25:18 - What does Rikki like the most about running this group and working with this population?

Intro

Today, we talk about the 4 most important considerations for fitness professionals and their clients during post-pregnancy training!

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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

3:35 - Introduction to today’s topic: the pillars of postpartum exercise!

4:35 - Pillar #1: Progressive

8:05 - Pillar #2: Cueing

12:00 - Do you need to cue the pelvic floor on every rep?

15:05 - Pillar #3: The four Ps for the postpartum person to consider if each exercise is good for them - Peeing, Pain, Pressure, and Peaking

18:37 - Pillar #4: The WAIT acronym - Whole body, Alignment, Inhales and exhales, Tension

23:12 - Wrap up

Intro

On today’s podcast, we talk about considerations for coaches, healthcare practitioners, and postpartum people in their journey as postpartum people! 

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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

2:50 - Anita and Jessie just met in person for the first time EVER!

3:55 - Who today’s show is for.

4:50 - #1 (directed at fitness and health professionals): What do we need to consider when coaching, treating, or working with postpartum people?

9:00 - Race and the birth experience (listen to our deep dive on Episode 79: Black Maternal Healthcare and Reproductive Rights, with Tekara Gainey)

10:49 - #2: What are people coming to Anita as a practitioner for? Why do they want to hire her? Why do they want to come into her practice? And then the same questions directed to Jessie!

14:30 - #3: The WHY behind the goal(s) a client might have. Why is this important to them? Why is this goal something they want to do? How do they think it will change their life in some way?

18:17 - #4: What privileges does this person have afforded to them? What layers of marginalization or oppression is this person affected by?

23:42 - #5: Helping womxn in our businesses and considering the whiteness of our feminism.

27:55 - Recap!

Intro

Today we are talking about postpartum abdominal training – why we might care, if core exercises are good or necessary, and how we can use them in an effective way.

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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 

www.jessiemundell.com/consult

https://www.instagram.com/jessiemundell/

https://www.facebook.com/jessie.mundell.5

Time Stamps

2:40 – Today we are talking about postpartum abdominal training.

3:30 – What are the conversations about abdominal exercises like in Jessie’s and Anita’s separate practices?

4:57 – What’s generally missing in the conversation that happens with fitness and health professionals.

6:24 – Do we even need abdominal exercises for postpartum healing – are they good and necessary?

9:25 – What does a “weak core” mean?

14:28 – Discussing the two sides to the conversation around abdominal exercises.

19:23 – How can we use abdominal exercises postpartum in an effective way?

21:18 – NOTE: What we mean when we say “strategy”.

22:15 – Wrap up!

In today’s episode, we welcome Anita back from her summer hiatus, and discuss what is hard about motherhood for us! 

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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 

www.jessiemundell.com/consult

https://www.instagram.com/jessiemundell/

https://www.facebook.com/jessie.mundell.5

Time Stamps

2:39 - Anita is back!

3:32 - What we are talking about today!

5:29 - Quote from @Toimarie

7:07 - What in mothering feels hard for Anita right now?

9:32 - Are the energies and depletion felt now, with two children, different than when it was just one child?

14:02 - Mothering in business

22:22 - What would help motherhood feel not-so-hard for us?

26:18 - Does fatherhood feel this hard for our husbands?

Intro

Today, Jessie talks through her decision to have a second child: what went through her mind before and after finding out she was pregnant, all the way up to 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 

www.jessiemundell.com/consult

https://www.instagram.com/jessiemundell/

https://www.facebook.com/jessie.mundell.5

Time Stamps

00:58 - Brand new, FREEBIE in the show notes: Postnatal Consultation Form!
3:10 - What we are talking about on the episode today!

4:44 - Jessie’s decision journey!

17:12 - Making a decision WITH fear and uncertainty

18:18 - Jessie’s thoughts the day Theo was born

20:18 - The right decision for you!

22:30 - How that experience shaped Jessie

24:34 - If you need an ear on this, message Jessie on Facebook!

Intro

Today, we talk with the Fat Positive Fertility Coach, Nicola Salmon, all about the truths AND misconceptions revolving around weight and fertility!

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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 

Nicolasalmon.co.uk

instagram.com/fatpositivefertility

facebook.com/fatpositivefertility

Time Stamps

3:23 - Introduction to Nicola Salmon and the importance of fat positive fertility!

5:57 - How did Nicola come to do this work?

11:00 - Were messages of weight loss in order to get pregnant in Nicola’s mind when she was trying to conceive? And a bit on advocating for herself.

14:00 - Where is this information people in the medical field are passing on to us regarding needing to lose weight to get pregnant? How does Nicola help her clients/patients find their voices to speak up for themselves?

17:25 - Why do problematic BMI restrictions exist for access to IVF? 

21:30 - How does Nicola work in her coaching with people who are trying to get pregnant?

23:25 - Does Nicola talk about pregnancy and instilled fears of fat pregnancy a lot with her people?

24:35 - What does body acceptance mean to Nicola?

25:45 - How does Nicola think about all of the intersectional lenses when writing about body acceptance?

28:04 - How does Nicola consult with businesses around showing up for people with bigger bodies?

30:10 - Nicola tells us all about her book, “Fat and Fertile”, and her self-publishing journey.

32:24 - Where you can learn more about and find Nicola Salmon!