To Birth and Beyond

In today’s episode of the To Birth and Beyond podcast, Jessie interviews Rikki Cortese, a successful prenatal and postnatal fitness coach. Rikki shares her journey from seeking answers for her own postpartum recovery to building a thriving coaching business. The conversation covers the challenges of balancing motherhood with personal goals, the importance of community support, and the logistics and boundaries involved in an ideal coaching structure. If you are ready to build your dream fitness business, this is the conversation for you!

- - - - - - - - -

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 and Postnatal Fitness Specialist Academy (PFSA)
• Rikki Cortese on Instagram
• Rikki Cortese Website

Show Notes 

0:55 - An introduction to today’s guest, as well as Jessie’s Prenatal and Postnatal Fitness Specialist Academy

3:35 - Rikki recalls her journey from the beginning baby stages of coaching 

9:42 - Rikki divulges how she continues to do this work while raising three kids

11:34 - Rikki describes how she runs her group coaching program - tailored to her schedule

16:07 - Rikki shares a boundary she wishes she would have put in place earlier in her 7 years growing a group program

18:33 - Rikki thinks back to the hardest part of running fitness classes while having babies

21:06 - Rikki shares where she can be found on the internet, and what’s next!

22:44 - Jessie wraps up the episode

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths surrounding prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.

- - - - - - - - -

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 - self-study course: bumptobirthmethod.com

Show Notes 

0:55 - Bump to Birth - a self-study course by Anita Lambert

2:47 - Jessie and Anita introduce today’s episode subject!

3:26 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy

7:50 - Myth #2: Avoid all core exercises during pregnancy

10:45 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels

16:08 - Myth #4: You can’t lie on your back after your first trimester

18:18 - Myth #5: Lifting weights is unsafe in pregnancy

22:22 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain

24:46 - Episode wrap up!

In today’s episode of the To Birth and Beyond podcast, Jessie and Anita discuss the significance of specialization in the health and fitness industry, particularly for those working with pregnant and postpartum clients. They share their personal journeys into niching, the fears they faced, and the benefits of narrowing their focus. If you are considering narrowing your business niche, you will walk away from this episode with actionable steps to identify your niche and explore opportunities in your field.

- - - - - - - - -

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 

• From Empty Schedule to Expert Status - Jessie’s brand-new, 3-part training series

Show Notes 

0:55 - Jessie introduces her brand-new, 3-part training series: From Empty Schedule to Expert Status!

2:33 - Anita and Jessie introduce today’s episode subject!

3:48 - Anita explains why she chose to specialize in perinatal populations

7:48 - Jessie details why she chose to niche down to perinatal populations

10:50 - Jessie and Anita share fears they had - and didn’t have - around niching down

14:31 - Anita and Jessie explain how getting super clear on the population you want to work with makes messaging and marketing so much easier/better

17:32 - Jessie and Anita detail how, when you niche down, you can build a strong referral network!

21:26 - Anita and Jessie describe how you are going to be able to charge premium rates for your services, programs, and offers as you become more defined in your expertise

24:42 - Jessie and Anita share one of the biggest lessons they’ve learned in business

25:00 - Anita and Jessie run down common fears with niching (including fears they had), and flip them on their heads

29:55 - Jessie and Anita share next steps for people who might be considering specializing

33:12 - Episode wrap up!

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! 

- - - - - - - - -

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
• Instagram: @holistichealthphysio

Show Notes 

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

2:47 - Anita shares what today’s episode is all about

3:10 - Anita lists the different pregnancy pains that a birth ball can help relieve

4:13 - Anita explains why the term “birth ball” is a tad incorrect

5:41 - Anita explains how to choose the correct size of birth ball for your needs

7:18 - Anita runs through some irth ball positions and exercises for each

7:22 - Birth ball position #1: Sitting on the ball

9:39 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball

11:56 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball

15:05 - Birth ball position #4: Lunge

17:01 - Anita describes how long to do each of the exercises outlined in this episode

18:30 - It’s never too early to start using a birth ball!

19:17 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!

19:37 - Anita brings the episode to a close!

In today’s episode of the To Birth and Beyond podcast, Jessie and special guest Micheline Foss engage in conversation about menopause, particularly focusing on the emotional experiences associated with this transition, including rage. Micheline shares her journey into menopause education and emphasizes the need for women to be informed about their bodies and emotions during this phase. They discuss the importance of understanding hormonal changes, the impact on mental health, and the necessity of open communication about these feelings. Information is power - so make sure you give this a listen, whether you are approaching perimenopause, or are deep in the throes of menopause!

- - - - - - - - -

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 

• WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA) 
• https://www.instagram.com/tobirthandbeyondpodcast
• FREE, Live Webinar (April 23rd) - Rage, Resilience & Relief: Managing the Emotional Rollercoaster of Menopause: https://aging-boldly-coaching.kit.com/1b7445fafe
• Aging Boldly with Micheline Website
• Aging Boldly with Micheline Instagram
• Aging Boldly with Michelin Facebook

Show Notes 

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie introduces today’s special guest - and topic!

4:16 - Micheline shares how she got into this work and why she feels that her role is impactful

12:13 - Jessie and Micheline discuss what feelings and experiences of rage people might feel in perimenopause, and some things people might like to learn about hormones and their bodies prior to perimenopause

24:13 - Micheline and Jessie talk through ideas of what could be considered “appropriate” anger responses, vs wild hormone-fueled rage as we navigate these hormonal changes

29:10 - Micheline details how to explain to the people in your lives what you are going through, when they are not going through the same experience

33:29 - Micheline explains how her negative self-talk coaching with middle schoolers has helped in her modeling approach to parenting 

39:52 - Micheline shares about her upcoming FREE webinar to dig into this topic, further!

42:48 - Jessie brings the episode to a close!

In today’s episode of the To Birth and Beyond podcast, Jessie and Anita talk through the development of a pelvic floor symptoms flare up plan. This is key to think in advance about symptoms and sensations you could encounter, as well as how to move through those when they occur. It’s time to gain confidence and take control of your own health!

- - - - - - - - -

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 

• WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA) 
• https://www.instagram.com/tobirthandbeyondpodcast

Show Notes 

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie introduces today’s special - and very important - topic!

4:42 3:39

4:42 - What we are talking about today!

7:29 - #1: Understand what your beliefs are regarding - what the stories are you believe to be true about - your pain, discomfort, etc.

15:45 - #2: Know what physical behaviors and movement actually help you to feel better in your body, and have your list handy to put into place

16:50 - #3: Consider what else you might need on a mental and emotional level to feel better in your body right now

17:51 - Wrap up-ish

18:18 - #4: Be realistic about symptoms, sensations, and pain

In today’s episode of the To Birth and Beyond podcast, Jessie talks with physiotherapist Susannah Stewart about menopause and its impact on sexual health. They explore the common sexual health side effects experienced during menopause, the role of hormones, and the importance of mental health in this transition. The discussion emphasizes the need for empowerment, safety, and education in addressing sexual health issues, as well as the significance of a collaborative approach to treatment.

- - - - - - - - -

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 

• WAITLIST: Jessies Pre and Postnatal Fitness Specialist Academy (PFSA)
• https://www.instagram.com/susannah.pelvicphysio/
• https://www.instagram.com/glowintegrative/
• https://susannahstewart.ca
• https://www.glowintegrative.com/

Show Notes 

0:55 - Registration for Jessie’s Pre and Postnatal Fitness Specialist Academy opens SOON!

3:06 - Jessie welcomes our special guest, and what we are talking about today (a HIGHLY requested topic)

3:50 - Susannah shares why she landed in this area in her work

6:11 - Susannah reveals what most common sexual health complaints she hears from clients in perimenopause and menopause

8:03 - Susannah describes what is happening in the body to affect vaginal tissues during the menopause transition

11:02 - Susannah explains further the common symptoms of clitoral atrophy and sarcopenia of the pelvic floor muscles

14:55 - Susannah details her stance that everyone going through perimenopause and menopause should be using vaginal estrogen, and how to obtain it

19:08 - Susannah describes how other hormone replacement therapies - can impact sexual health during these years

21:37 - Susannah recalls the variety of conversations that are brought to her in her practice

25:12 - Susannah shares some of the exercises she suggests as a service provider

33:58 - Susannah shares what we didn’t touch on that she needs the people to know

40:03 - Susannah shares how you can find and work with her!

40:55 - Jessie brings the episode to a close

In today’s episode, Anita talks about the power of creating a cozy and calm birth space. So, whether you are planning to become pregnant, you are pregnant, or you work with pregnant clients, this episode will give you insights into things you may never have thought about before - because we aren’t usually thinking about the atmosphere, and how it can affect laboring, itself! Let’s all plan for a cozy and calm birthing environment!

- - - - - - - - -

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 - a self-study course from Anita: bumptobirthmethod.com

Show Notes 

0:55 - Bump to Birth Method - a self-study course from Anita

2:47 - An intro to today’s special replay episode!

6:00 - Anita shares what today’s episode is going to be all about!

6:48 - How Anita leads her clients through creating a cozy environment at home

9:49 - It could be helpful to write the information in today’s episode down! - Anita discusses her 1-page birthing template for her clients

11:01 - Sense #1: Sight (what could you visually do/see in your laboring space that could help your nervous system stay in relaxation?)

17:51 - Sense #2: Sound (what could you listen to that could help your body go into that rest and relaxation state?)

26:55 - Sense #3: Smell (incorporating scents for relaxation)

31:01 - Sense #4: Touch (what’s physically touching you, tools for the process, etc)

38:21 - IMPORTANT: Your Support Team

39:53 - Episode wrap up

In this episode of the To Birth and Beyond podcast, Jessie is here to BUST common myths surrounding C-sections, emphasizing the importance of understanding the realities of cesarean births. Jessie shares her personal experiences with C-sections and aims to empower listeners in their birth choices by debunking misconceptions and encouraging a positive outlook on C-section births.

- - - - - - - - -

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 7 Day Sample Strength Training Plan

Show Notes 

0:55 - Jessie’s Free 7 Day Sample Strength Training Plan

2:33 - Jessie explains what we are talking about today!

4:47 - Myth #1: Your pelvic floor doesn’t need rehab after a C-section

7:00 - Myth #2: It’s harder, and a longer process, to return to exercise after C-section birth vs vaginal birth

9:03 - Myth #3: C-sections are the easy way out

11:33 - Myth #4: You’re likely to have a negative or traumatic birth experience with a C-section

13:36 - If you are planning for a birth, and your plan A is a vaginal birth, please be prepared…

15:12 - Episode round up and wrap up

In this episode of the To Birth and Beyond podcast, Anita discuss the significance of birth preparation in clinical practice, particularly for physiotherapists. She explores various aspects of birth prep, including understanding labor stages, relaxation strategies, informed decision-making, and the importance of partner involvement. The conversation emphasizes the need for physiotherapists to integrate birth prep into their sessions, providing clients with the tools and knowledge to navigate their birthing experience confidently. The episode also highlights resources available for further learning and mentorship opportunities for professionals in the field.

- - - - - - - - -

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 - online program: bumptobirthmethod.com
• Labour & Birth Prep for Clinical Practice - live online course, April 2025
• Click here if you are searching for Labour & Birth Prep for Clinical Practice Course after April 2025
• Email Anita - [email protected] - or DM Anita - @holistichealthphysio - to find out more about 1:1 mentorship coaching sessions

Show Notes 

0:55 - Anita’s Bump to Birth Method - online program

2:48 - What we are talking about today!

4:36 - Anita’s experience with birth prep in her practice

5:35 - Birth Prep Inclusion #1: Understanding the stages of labour

6:19 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies

8:42 - Birth Prep Inclusion #3: Labour positions

10:36 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions

13:36 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)

15:09 - Birth Prep Inclusion #6: Birth partner involvement

15:36 - How does this all fit into clinical practice?

20:39 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course

22:49 - Episode wrap up

Power Quotes:

"Birth is a physical and emotional event."

"Relaxation strategies are key for labor."

"Self-advocacy is essential during birth."

"Informed decision-making empowers clients."