To Birth and Beyond

Anita Lambert & Jessie Mundell
  • 4.9 (62)
  • ALTERNATIVE HEALTH
  • UPDATED WEEKLY

On this show, we provide information and education on fitness, the pelvic floor, fertility, pregnancy, birth, postpartum, and pelvic health. We offer a space to have candid and vulnerable conversations on the struggles and joys of parenthood, including all aspects of our physical, mental, and emotional health.Hosted by Jessie Mundell - mom, Kinesiologist, and fitness coach to pregnant and current moms - and Anita Lambert - mom, pelvic health and orthopedic Physiotherapist with a focus on perinatal health.

  1. 2D AGO

    Episode 437: Will A.I. Replace Physios and Fitness Coaches?

    In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives. - - - - - - - - - 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  Work out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter 9:14 - What a human-to-human connection can bring to the experience that A.I. cannot 11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work 14:07 - Jessie addresses the idea of ethical consumption around A.I. 15:34 - Anita argues the point that new clients can find you with A.I. 16:30 - Episode wrap up

    18 min

  2. MAR 31

    Episode 436: Stop Waiting Until Your Body is “Fixed” to Exercise

    In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler! - - - - - - - - - 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  Work out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:08 - What we’re talking about today 3:24 - On the fear around what your body is like / how it functions now 5:18 - What your return to exercise should address/support you in 6:23 - What I see in clients when they are active 7:54 - Wrap Up

    10 min

  3. MAR 24

    Episode 435: How To Navigate Pelvic Organ Prolapse During Pregnancy Exercise

    In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Episode 331: How to Exercise After Pelvic Organ Prolapse DiagnosisEpisode 183: Navigating Prolapse Pregnancy, Preparing for Birth and Postpartum Recovery with Nicole Goss Show Notes  0:54 - The waitlist for Anita’s Workshop - Prepare Your Pelvic Floor for Birth - is OPEN! 1:50 - What we are talking about today! 2:00 - What IS pelvic organ prolapse? 6:09 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc) 9:37 - How balancing out strength and mobility work while pregnant will benefit you 11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse 13:04 - How exercising in pregnancy gives you a head start on your birth recovery 14:54 - Additional benefits of exercise, and a wrap up of the episode!

    17 min

  4. MAR 10

    Episode 434: How Your Birth Partner Can Support You During Labour

    In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 – The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:44 – Anita welcomes us to the podcast and introduces today’s subject 2:46 - Anita shares what she often hears from expecting parents re: birth prep 5:16 - Anita details ways your partner can support you physically 10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything 11:13 - Anita details ways your partner can support you emotionally and mentally 16:20 - Anita details ways your partner can support you in your decision-making 19:58 - Anita shares some additional things to learn together that will be helpful in birth 24:12 - Anita brings up an important consideration: What feels supportive for you? 25:05 - A note for if you choose to have an epidural 26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close

    29 min

  5. MAR 3

    Episode 433: How To Actually Do Your Workouts (& Stop Waiting For The Right Time)

    In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want! If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - this episode is 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  Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) – https://jessiemundell.com/exercise-harder-35/ Show Notes  0:55 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) 2:14 - Jessie welcomes us to the podcast and introduces today’s topic (with a personal disclaimer) 4:04 - First, we need to shift our beliefs about motivation and waiting for the motivation to come before we do our workouts 7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives 7:57 - Strategy #1: Take some small exercise equipment to the office 9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected 10:48 - Strategy #3: Do the workout before you decide to do the workout 12:45 - Strategy #4: Make the workout shorter 13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted 14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow 15:58 - Strategy #7: Track workouts in some way 17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk

    20 min

  6. FEB 24

    Episode 432: Using Gravity in Labour - What It Means and How To Practice Before Birth

    In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner! If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop - WaitlistAnita’s Bump To Birth Method - on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 - The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:45 - Anita welcomes us to the podcast and introduces today’s subject 3:40 - Upright vs reclined birthing positions - what happens to your pelvis in these positions? 6:08 - Anita goes over the different phases of labour, as well as reminders and expectations for each 9:17 - Anita details some simple things to do to prepare for labour - focusing on labour positions (and how to approach them) 21:32 - Anita shares a tool and upright positions that can come in handy if you choose an epidural 24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing 27:00 - Anita digs into the partner role in all of this - including specific things they can do to support their birthing partner! 31:47 - Anita emphasizes the importance of practice in preparation 32:56 - Anita wraps up the episode and shares a couple of additional resources

    37 min

  7. FEB 17

    Episode 431: Why Exercise Feels Harder After 35+

    Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do? In today’s episode, Jessie  What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+ - - - - - - - - - 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, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) - https://jessiemundell.com/exercise-harder-35/ Show Notes  0:54 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) 2:13 - Jessie shares what we are talking about today, and how she is positioned to talk on this subject! 5:55 - Major Change #1: Hormones begin to fluctuate at 35+ 9:12 - Major Change #2: You don’t feel like you are bouncing back from stress like you used to 10:42 - Major Change #3: Your pelvic floor can be impacted by these changes occurring in the body after 35 14:10 - Mistake #1: When you feel like the workout isn’t doing it for you, you increase the intensity and time in the gym 16:34 - Mistake #2: On the opposite side of the spectrum, swinging to only low intensity exercise (with a caveat) 18:38 - Mistake #3: Over complicating your strength training program 20:40 - Pillar #1 of a well-designed exercise plan: Focus on progressive strength training 21:27 - Pillar #2 of a well-designed exercise plan: Integrating the pelvic floor and core system into the strength training 22:00 - Pillar #3 of a well-designed exercise plan: Build flexibility into your mindset and life with exercise 22:43 - Pillar #4 of a well-designed exercise plan: access to coaching AND community 23:24 - Jessie recaps the mistakes and pillars outlined above, with a few reminders along the way 25:06 - Jessie wraps up the episode with a final invitation to her free, live workshop where she will dive deeper into this subject with you

    27 min

  8. FEB 10

    Episode 430: How To Adjust Your Workouts As Your Pregnant Body Changes

    In today’s episode, Jessie and Anita discuss their tips to adjust your workouts during pregnancy - so you can keep working out, sustainably! - - - - - - - - - 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  Train with Jessie in-person: https://programs.jessiemundell.com/kingston-training/ Show Notes  0:54 - Train with Jessie in-person in Kingston, Ontario in 2026! 2:02 - What we are talking about today! 2:47 - Tip #1: Adjust that “all or nothing” mentality 5:46 - Tip #2: Bring your ribs forward over your pelvis 7:43 - Tip #3: Connect to your breath 10:09 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms 14:41 - Tip #5 - Modify your strength training as you grow! 18:21 - Tip #6 - Modifications for high impact exercise in pregnancy

    23 min
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4.9
out of 5
62 Ratings

About

On this show, we provide information and education on fitness, the pelvic floor, fertility, pregnancy, birth, postpartum, and pelvic health. We offer a space to have candid and vulnerable conversations on the struggles and joys of parenthood, including all aspects of our physical, mental, and emotional health.Hosted by Jessie Mundell - mom, Kinesiologist, and fitness coach to pregnant and current moms - and Anita Lambert - mom, pelvic health and orthopedic Physiotherapist with a focus on perinatal health.

Information

  • Creator
    Anita Lambert & Jessie Mundell
  • Years Active
    2018 - 2026
  • Episodes
    439
  • Rating
    Clean
  • Copyright
    © 2026 null All Rights Reserved.
  • Show Website
    To Birth and Beyond

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