To Birth And Beyond

In today’s episode, Anita talks with fellow Pelvic Health Physiotherapist, Chana Ross, about all things virtual physiotherapy care! -    -    -    -    - 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: https://vitalphysiotherapy.com/ IG : @vitalphysiotherapyandwellness IG: @chanarosspt  Time Stamps: 1:01 - What we are talking about today! 1:39 - Who is Chana Ross? 2:25 - What IS virtual physiotherapy care? 11:10 - The benefits of virtual care 22:26 - How a virtual assessment works 31:12 - Someone’s care should always look like their goals 34:00 - Episode wrap up 34:29 - Chana shares about her online program for professionals

In today’s episode, Jessie answers 6 questions from our audience in part 2 of our returning to running postpartum series! Catch episode 160 for Part 1! -    -    -    -    - 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: Glute Getter Guide Time Stamps: 2:30 - What we are covering today! 5:47 - Do you need to wait longer after a caesarean birth than a vaginal birth to return to running? 9:25 - I have a stage 2 cystocele (prolapse) and have been told by my physical therapist not to run...is there any way I can get back to it safely? 12:10 - I’ve never seemed to lose weight with running - what am I doing wrong? 14:45 - I’ve considered myself to be a runner, then I got pregnant and couldn’t continu

In today’s episode, Anita shares her top tip to create space between bathroom breaks in pregnancy and postpartum! -    -    -    -    - 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 Time Stamps: 1:51 - What we’re talking about today 2:46 - What to address and consider before looking into helpful strategies 3:29 - How our bladder alarm system works - and going “just in case” 4:30 - Changing the brain-bladder connection 6:29 - Wrap up

In today’s episode, Jessie talks with Erin Bogle about size-inclusivity in fitness and health industries, weight stigma, and more! -    -    -    -    - 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: Stop Bracing Your Abs Time Stamps: 0:55 - Stop Bracing Your Abs 3:05 - Intro to our special guest, Erin Bogle! 6:13 - Let’s talk about Big Girl YYC - what it is, where it started, and where it’s going! 12:30 - Erin tells us a bit more about the energy/vibes/feelings of participants coming to class 14:40 - The fitness industry’s root in feelings of non-belonging, fatphobia, and more 16:40 - Pandemic messaging around certain types of bodies, COVID risk, and how the fitness industry has latched onto t

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! -    -    -    -    - 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 Bump to Birth Course 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

In today’s episode, Jessie and Anita discuss myths and tips around posture in pregnancy AND postpartum! -    -    -    -    - 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 -

In today’s episode, Jessie and Anita discuss postpartum bellies: what’s physically happening, who to talk to, and what to do about them. -    -    -    -    - 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! -    -    -    -    - 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 i

In today’s episode, Anita talks about sleep positions and turning in bed for less pelvic girdle and back pain while pregnant. - - - - - - - - -  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 Bump to Birth Online Course – to prepare you, your pelvic floor and core for birth www.bumptobirthcourse.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

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

In today’s episode, Jessie goes through some questions to ask yourself in sorting out what exercise is best for you! - - - - - - - - -  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! - - - - - - - - -  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 2

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

In today’s episode, Jessie and Anita discuss their top 5 tips for less pain and pelvic floor symptoms while walking during pregnancy! - - - - - - - - -  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  Bump to Birth Course  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

In today’s episode, Jessie talks with Hayley Chisholm about her experience of vaginal scarring and pain across multiple births, and how she chose to resolve it with surgery. - - - - - - - - -  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 0:57 - Introducing Jessie’s Glute Getter Guide! 2:30 - What we are talking about today with our special guest, Hayley! 3:09 - Hayley discusses the procedure she had done 4:50 - Hayley’s first birth story into preparation for her second birth 15:00 - Planned recovery from birth #2 17:30 - Urogynecologist visit and decision around the scar tissue 19:15 - Surgery preparation and recovery 22:03 - How long postpartum was Hayley when she had her surgery? 22:55 - The idea of “suffe

In today’s episode, Anita and Dr. Kate Gerster hold an updated conversation about pregnancy guidelines and expectations during the pandemic. - - - - - - - - -  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 0:55 - What we are talking about today! 3:27 - Dr. Kate Gerster, OBGYN introduces herself! 4:43 - Is getting pregnant in the next few months too risky in this pandemic? 7:12 - With new lockdowns, will prenatal appointments move back to mostly from home? 8:44 - Are there any extra precautions that should be taken? 10:39 - What’s the likelihood of COVID being passed on to baby if I get it? 13:11 - Should support person and birthing person self-isolate for 14 days prior to expected due date? 13:42 - What do I

In today’s episode, Anita and Jessie talk about where and how to find peer support and interaction as your transition into parenthood! -  - -  - - 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 Bump to Birth Online course: www.bumptobirthcourse.com   Show Notes 1:06 - What we are talking about today! 4:38 - Considering what “Wanting to feel like ourselves again” really means 5:43 - It’s really normal to struggle postpartum 9:16 - #1: Friendships 11:40 - #2: Group mental health therapy or counseling sessions 12:35 - #3: Parent and baby groups 14:45 - #4: Fitness Programs 17:19 - #5: Get a hobby! 19:43 - Wrap up

In today’s episode, Anita and Jessie go over how to prepare your whole self for birth - with a ton of helpful and actionable tips along the way! - - - - - 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 Bump to Birth Online course: www.bumptobirthcourse.com   Show Notes 0:57 - Special deal for Bump to Birth as a TBAB listener! 2:14 - What we are talking about today! 4:18 - What Jessie has witnessed in her clients that are going through Anita’s Bump to Birth course 6:52 - Step #1: Understanding your pelvic floor and core in pregnancy 13:42 - Step #2: Learning to connect to your pelvic floor and core in pregnancy - beyond traditional kegels 16:45 - Misconceptions around pelvic floor trainin

In today’s episode, Anita and Jessie talk about the point of support garments, the myths and expectations around them, and how they could benefit you postpartum. -  - -  - - 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  Complete Fitness Plan for Thriving and Not Just Surviving During Your Pregnancy and Postnatal Journey: FREE workshop - https://jessiemundell.com/complete   Show Notes 1:00 - Jessie discusses her upcoming workshop! 3:10 - What we are talking about today! 3:55 - What we have heard from our clients regarding wearing abdominal support to help “pull abs back together” or “get waist back 5:20 - Where this idea came from? 9:09 - Why are we thinking we need to bring our abs “back togeth

In today’s episode, Anita and Jessie discuss things to consider when deciding if exercise at the end of pregnancy is right for you! -  - -  - - 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  Complete Fitness Plan for Thriving and Not Just Surviving During Your Pregnancy and Postnatal Journey: FREE workshop - https://jessiemundell.com/complete   Show Notes 1:00 - Jessie discusses her upcoming workshop! 3:10 - Should I stop exercising at the end of pregnancy? 6:38 - Consideration #1: Movement might help you feel more physically comfortable 8:28 - Consideration #2: Movement can help support your mental and emotional health 10:47 - Consideration #3: We CAN modify for physical discomfort and lower en