To Birth and Beyond

In today’s episode, Jessie is talking about how to create a chill workout plan for 2026 that you will ACTUALLY stick to. We are not talking about how we are going to CRUSH our 2026 goals - that’s not the vibe here. We are going to walk through how Jessie coaches her clients and how to create a minimum-effective dose of evidence-based strength training and cardiovascular recommendations to hit your goals. It’s realistic, as sustainable as possible in the wildness that is everyday life, and really designed for your real life right now.

If your life feels full, you are going to have a clear framework and chill workout plan for 2026 by the end of this episode!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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 

• Strong & Supported - for online training - https://programs.jessiemundell.com/strong-supported
• Kingston, Ontario In-Person Training for January 2026 - https://programs.jessiemundell.com/kingston-training/

Show Notes 

0:55 - Jessie’s in-person personal training and fitness coaching roster in Kingston, Ontario is OPEN!

1:58 - What we are talking about today!

5:36 - YES we are creating a chill workout schedule - but that doesn’t mean the work is going to be easy

7:15 - Section 1 of the framework for your workout: strength training

9:47 - Section 2 of the framework for your workout: cardiovascular movement

11:35 - BONUS for the framework of your workout: fun play movement session

12:14 - Jessie wraps up the episode (with a workout schedule example)!

In today’s episode, Anita shares the birth story of her second born, Jack! Over the years, many listeners have shared that hearing his birth story helped them feel more informed and grounded heading into their own birth experience. Whether you are planning to give birth with a midwife or doctor, at home, at a birth center, or in hospital, you’ll hear practical examples of what early labour looked like for Anita, positions and strategies that helped her during contractions, and how supportive and informed consent can show up throughout the birth process.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes 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 

• The Bump to Birth Method - Anita’s self-paced course. Get started today!: bumptobirthmethod.com
• Episode 264: Getting Started with Connecting to Your Pelvic Floor and Core in Pregnancy and for Birth
• Episode 281: Informed Decision-Making During Birth with Mandy Irby
• Episode 345: From Bump to Birth Method to Recovery – Rachel’s Birth Story
• Episode 371: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep
• Episode 393: How – and Why – to Relax Your Pelvic Floor in Pregnancy

Show Notes 

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

2:41 - Introduction to today’s episode

4:43 - Anita describes the circumstances leading up to her second baby’s birth

13:38 - Anita shares how she felt in those first couple of hours of labour, as well as how she prepared mentally for labour ahead of time

15:35 - Anita details the scene as the birthing process intensified

20:33 - Anita recounts the process - and importance - of getting up and walking around during her home birth

22:54 - Anita recalls when her water broke, and things “started feelin’ pushy”

29:21 - Anita describes how the doulas helped her in the aftermath of her birth

31:57 - Anita talks about placenta monitoring

33:24 - Jessie asks Anita if there were any moments during labour where Anita thought: I can NOT do this anymore!

35:25 - Anita shares why she wouldn’t describe her physical birthing sensations as “painful”

37:00 - Anita shares what that first week postpartum looked like for her (pssst - it includes boundaries!)

39:19 - Anita shares her preference for doulas, and the importance of conversing with your midwives and doulas about what is best for you and baby 

44:10 - Jessie and Anita wrap up the episode

In today’s episode of the To Birth and Beyond podcast, Jessie sits down with special guest, Dr. Margie Davenport, to discuss updates and new information regarding perinatal exercise. Together, they discuss recent studies, and a myth or two, to determine their validity and gain insight into the findings. 

This one’s a special one - for practitioners, fitness professionals, and pregnant people, alike!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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, on-demand Exercise and Leaking Class
• @drmargiedavenport on Instagram
• Exercise and Pregnancy website
• 
  

Show Notes 

0:55 - Jessie’s FREE Exercise and Leaking Class is now available on-demand - tune in now!

1:50 - Jessie introduces our special guest and what we will be talking about today

5:35 - Dr. Davenport updates us on the current recommendations for volume of exercise in pregnancy

7:38 - Dr. Davenport addresses High risk pregnancy folks - where research is leading exercise recommendations for the high risk pregnancies at this time

10:20 - Dr. Davenport shares recent findings in her study about the safety of heavier loads in pregnancy 

14:33 - Dr. Davenport digs into the claim that postpartum folks with a previous or current history of ED had a significantly increased risk of injury

18:22 - Jessie inquires how “pelvic floor muscle training” is being defined in the studies showing that it reduced the odds of urinary incontinence and pelvic organ prolapse

21:55 - Dr. Davenport shares what is recommended to coaches and clinicians when their clients and patients are getting incorrect information from someone else

24:54 - Dr. Davenport divulges what the team is most excited about regarding studies they are currently running

26:10 - Jessie brings the episode to a close

Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains? 

In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball! 

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes 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 Method - self-paced online program from Anita Lambert: bumptobirthmethod.com
• FREE Prenatal Birth Ball Training Guide
• Instagram: Anita @holistichealthphysio

Show Notes 

0:55 - Bump to Birth Method - self-paced online program from Anita Lambert

2:41 - Anita shares what today’s episode is all about

3:44 - Anita lists the different pregnancy pains that a birth ball can help relieve

4:47 - Anita explains why the term “birth ball” is a tad incorrect

6:15 - Anita explains how to choose the correct size of birth ball for your needs

7:52 - Anita runs through some irth ball positions and exercises for each

7:56 - Birth ball position #1: Sitting on the ball

10:15 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball

12:30 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball

15:39 - Birth ball position #4: Lunge

17:35 - Anita describes how long to do each of the exercises outlined in this episode

19:04 - It’s never too early to start using a birth ball!

19:51 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!

20:11 - Anita brings the episode to a close!

On today’s episode of To Birth and Beyond, Jessie interviews colleague and friend, Catherine. She gives us an update on her business, and talks about her time in Jessie’s 6 months business mentorship program for fitness and health professionals: Coach Collective 2025. Together, they discuss where Catherine was struggling when she applied for the program a year ago, how she has grown her business past her own expectations in the last year while raising 3 kiddos, and what Catherine would tell folks who are considering joining the program. 

If you are ready to level up in your business, this episode is for you!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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 Coach Collective applications are open NOW (and ONLY open once per year)!
• Fitness Evolution Sherwood Park
• Facebook
• Instagram
• 
  

Show Notes 

0:55 - Jessie’s 2026 Coach Collective applications are open now!

2:53 - Jessie introduces us to special guest Catherine Englestad and what we are talking about today!

3:46 - Catherine describes where she is at in her business and motherhood journey

5:42 - Catherine shares what it’s been like to build a business while mothering young kids

9:24 - Catherine explains what she was struggling with in her business to prompt her to apply for the Coach Collective one year ago

12:20 - Catherine shares how her marketing and sales have shifted since joining the Coach Collective 2025

15:13 - Catherine discusses the major changes she made this year in the delivery of her services, and how she’s feeling about that now

19:15 - Jessie and Catherine celebrate Catherine surpassing her income goals in 2025 with the Coach Collective

21:00 - Catherine recalls her nervousness in applying to the Coach Collective, and shares what she wants people who are considering applying to know

28:35 - Jessie brings the episode to a close

On today’s episode of To Birth and Beyond, Anita and Jessie do a Q&A all about prenatal exercise. If you are pregnant, thinking about becoming pregnant, and/or work with pregnant clients, this episode is for you!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes 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 

• Jessie’s Coach Collective waitlist is open now!: programs.jessiemundell.com/coco-waitlist
• Anita’s Bump to Birth Method (self study): bumptobirthmethod.com
• Jessie’s To Pregnancy and Beyond program: programs.jessiemundell.com/to-pregnancy-and-beyond

Show Notes 

0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!

2:52 - Anita introduces what we are chatting about today

3:18 - Question #1: I’ve always lifted heavy. How do I know when I need to modify or dial it back in pregnancy?

7:26 - Question #2: I keep hearing I need to add pelvic floor work into my workouts, but what does that mean?

10:50 - Question #3: What’s the best way to train my core in pregnancy without making diastasis worse, especially if I want to stay strong for postpartum?

13:17 - Question #4: I’ve heard on social media don’t stretch too much in pregnancy. Is that true if I like yoga?

15:30 - Question #5: If I only have time for a short workout, should I focus on mobility, strength, or pelvic floor?

17:16 - Question #6: I have a birth ball at home, but honestly I just sit on it. Are there actual stretches or movements I should be doing with it in pregnancy?

19:15 - Anita brings the episode to a close

Today’s episode is fun, because Jessie and Anita just get to talk business (one of our favorite subjects to discuss together)! We see a pressing need to diversify income streams, so we are discussing how we pivot in our businesses, our best advice after over a decade in business, and how we see our industries growing. Revenue is going to be a problem at some point in your business, so learning how to pivot and adjust is is important, now more than ever!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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 

• 1:1 Mentorship for Physiotherapists with Anita
• Birth Prep for Clinical Practice – Professional Online Course with Anita
• How to Structure a Partner Labour Prep Session in Clinic – Professional Workshop with Anita
• Jessie’s Coach Collective waitlist is open now!
• 
  

Show Notes 

0:55 - Jessie’s 2026 Coach Collective waitlist is open NOW!

2:52 - Jessie introduces what we are chatting about today

3:44 - Anita and Jessie take turns giving us a high level overview of how their businesses make money

9:58 - Jessie shares her biggest lesson from 13 years of entrepreneurship

11:01 - The ladies divulge what their favorite part of their businesses are right now

12:55 - Jessie gives the low down on all the different ways you could be working with folks, highlighting hybrid models

17:25 - Jessie lists how people can engage with your services

18:56 - Anita shares the importance of change in her work

20:55 - Anita and Jessie talk through the ability to create more “passive” or on-demand-type income

23:57 - Jessie strongly recommends how to offer mentorship in your business

25:36 -Jessie brings the episode to a close

In today’s episode of To Birth and Beyond, Anita sits down with Bump to Birth Method graduate Claire Wolfer to talk all about her birth story - a positive birth experience via induction. Together, Claire and Anita discuss everything from how Claire chose her care team, to her full birth story and advice she would give listeners - as a mom AND a Pelvic Health Occupational Therapist. 

Birth stories are some of our most popular episodes for a reason - so this one is not to miss!

Claire Wolfer is a first time mom and a Pelvic Health Occupational Therapist at Hartford Health Care - East Region in Waterford, Connecticut.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes 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 - on-demand!: bumptobirthmethod.com
• Resource: evidencebasedbirth.com

Show Notes 

0:55 - Bump to Birth Method - Anita’s self-study program for birthing folks - is available now!

2:40 - Anita introduces what we are chatting about today, and welcomes Claire Wolfer to the podcast

4:36 - Claire recalls how she felt during pregnancy - physically, mentally, and emotionally - and what was going on that caused additional stress

11:04 - Claire recounts how her care providers were during her pregnancy

14:07 - Claire shares how she decided on her provider group

16:52 - Claire lists the different steps she took to prepare for birth - including Bump to Birth!

21:58 - Claire divulges what pieces in Bump to Birth that stood out to her that she took into her very first birth prep

23:32 - Claire details her birth story and how she felt supported by her care providers

32:33 - Claire describes what it was like spending time with her baby in the hospital just following birth

34:37 - Claire shares what her recovery and postpartum experience was like

37:23 - Claire identifies what recovery items and rehab-focused movements she recommends people have for their initial birth recovery 

42:52 - Claire shares advice for expecting parents

46:33 - Anita brings the episode to a close

In today’s episode of To Birth and Beyond, Jessie sits down with PFSA graduate Megan Donovan to talk all about her work training pre- and postnatal for military members. Megan shares how she got into this work, what considerations she makes working with military parents, and what makes her so passionate in her pursuit of this work. Together, Jessie and Megan discuss the state of conversation around body image, as well as general pelvic health for all military members.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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 

• Prenatal & Postnatal Fitness Specialist Academy OPEN NOW - Save $500 Until October 16th
• Pre/postnatal military programming details
• Email Megan: [email protected]

Show Notes 

0:55 - Enrolment is open for Jessie’s Prenatal & Postnatal Fitness Specialist Academy!

2:27 - Jessie introduces what we are chatting about today and welcomes Megan Donovan to the podcast

3:21 - Megan describes what she does and how she got into this work

10:58 - Megan shares her top goal to create a safe community for military women to come to and be in

12:51 - Megan identifies what women in the military are struggling with when it comes to body, work, life, etc

14:48 - Megan details what the robust CFMWS pre and postnatal programming looks like

16:51 - Megan describes how her work with pregnant military members is specific to them in her coaching and training

20:15 - Jessie gets curious and asks: Are there fitness requirements that pregnant military members need to sustain throughout a pregnancy?

24:06 - Jessie takes a pause to recognize what Megan and her team have built!

25:16 - Megan and Jessie talk maternity leave and postpartum clearance in the military

27:40 - Jessie and Megan discuss the conversation around body image and the pressures these folks are feeling postpartum to “bounce back”

34:42 - Megan shares what the state of the conversation around pelvic health is in the military among men and nonbinary folks

36:49 - Megan shares what she wishes fitness/health professionals working with military members knew about working with pregnant and postpartum populations

39:08 - Jessie brings the episode to a close

In today’s episode of To Birth and Beyond, Anita answers the question that might be on your mind as a physiotherapist: do I need to have given birth to work with pregnant and postpartum populations? Tune in to hear Anita discuss why she started to work with the perinatal population prior to having her own kids (it IS possible!), advice she received(and mindset shifts she made), and why she is grateful to have niched down as she did!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify 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 course: Birth Prep for Clinical Practice
• Episode 411: Thinking About Adding Pelvic Floor Health as an Ortho Physiotherapist? I’ll Help You Decide
• For information about mentorship coaching calls with Anita – email [email protected] or DM @holistichealthphysio on Instagram
• 
  

Show Notes 

0:55 - Anita shares what she is talking about today, and offers a bit of a reframe of perspective as we enter the conversation

3:05 - Anita explains what her focus was prior to pelvic health, and how she pivoted to a perinatal focus

7:24 - Anita dives into client goals and their overlaps in other areas of focus/niches

9:22 - Anita shares two things that will help your confidence and competency in perinatal work if you haven’t personally given birth

11:08 - If you are thinking of diving into perinatal care, Anita shares about her Birth Prep for Clinical Practice course

14:02 - Regardless of what clients come to you for, Anita shares that they are ACTUALLY coming to you for…

16:46 - Anita urges us to focus on the positives, and what clients CAN do

18:30 - Anita suggest what to do if you are considering working with the perinatal population, and why she is so passionate about working with them!

21:52 - Anita brings the episode to a close