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. 2025-12-23

    Episode 424: How To Have a Better Relationship with Exercise in 2026 with Martha Munroe

    In today’s episode, Jessie sits down with researcher, personal trainer, and author, Martha Munroe. Together, we discuss Martha’s journey into fitness, body image in the experience of having a body in this society, and how to have a better relationship with exercise in 2026 (and beyond, honestly). Ready to confidently step into the new year? This one’s 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  Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/attunedexercise.comhttps://www.instagram.com/attunedexercisePurchase “Attuned Exercise” (book) on Amazon.ca Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 1:48 - Jessie introduces our special guest and what we are talking about today 3:14 - Martha shares where she was in her career when she chose to work with Jessie for her postnatal fitness certification, and where it has taken her since 13:18 - Jessie and Martha discuss body image in the experience of having a body in this society 16:12 - Martha recalls what her relationship to her body was like before her pregnancy experience 22:42 - Jessie and Martha discuss how difficult it is to not give into society’s messaging about bodies and body changes, even as folks who work in and teach body neutrality and positivity in their work 31:40 - Martha shares how her expertise and profession in body diversity affect how she parents her daughter 34:08 - Martha shares advise for folks who are starting to look at body and fitness goals as new year resolutions 35:57 - Martha divulges where you can find her book and connect with her online 36:48 - Jessie wraps up the episode

    38 min

  2. 2025-12-16

    Episode 423: Early Labour

    In today’s episode, Anita is tackling the subject of early labour. One of the most common questions she gets from first time expecting moms, during partner prep sessions in clinic, and from those joining Bump to Birth, is around: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? Labour is actually split up into a few different stages - so today Anita is sharing her early birth stories, and covering the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like. - - - - - - - - - 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 self-study Bump to Birth MethodTBAB Episode 379: Navigating the Transition Phase of Labour Show Notes  0:55 - Bump to Birth Method - self-study! 2:40 - Anita discusses what we are talking about today 3:55 - A note for those who are being induced - and a little advice 5:09 - Anita describes what her early birth experiences were like 6:53 - Anita defines the term “early labour”, and common feelings that occur during early labour 9:20 - Now that you know what early labour is, here’s what to do if you go into early labour 12:57 - Anita explains what to do if you notice totally normal discharge (and what it is) 13:54 - Anita describes what the water breaking experience could be like 15:11 - Anita shares the signs that you are moving into active labour, and what to do at this time, as well as common misconceptions 17:53 - Anita discusses prodromal labour, and positions that could help in labour 21:18 - Anita reviews some things partners can do to support birthing people 22:26 - Anita wraps up the episode

    25 min

  3. 2025-12-09

    Episode 422: Create Your 2026 Chill Workout Plan

    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! - - - - - - - - - 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-supportedKingston, 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)!

    15 min

  4. 2025-12-02

    Episode 421: Anita’s Birth Story

    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. - - - - - - - - - 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  The Bump to Birth Method - Anita’s self-paced course. Get started today!Episode 264: Getting Started with Connecting to Your Pelvic Floor and Core in Pregnancy and for BirthEpisode 281: Informed Decision-Making During Birth with Mandy IrbyEpisode 345: From Bump to Birth Method to Recovery – Rachel’s Birth StoryEpisode 371: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor PrepEpisode 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

    46 min

  5. 2025-11-25

    Episode 420: The Latest In Pregnancy And Postpartum Exercise Research Updates, with Dr. Margie Davenport

    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! - - - - - - - - - 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 InstagramExercise and Pregnancy websiteShow 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

    27 min

  6. 2025-11-18

    Episode 419: Birth Ball Training For Pregnancy

    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, 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 Method - self-paced online program from Anita LambertFREE Prenatal Birth Ball Training Guidehttps://www.instagram.com/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!

    21 min

  7. 2025-11-11

    Episode 418: How Catherine (Mom of 3) Surpassed Her Revenue Goal for 2025 with CoCo

    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! - - - - - - - - - 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 ParkFacebookInstagramShow 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

    30 min

  8. 2025-11-04

    Episode 417: Prenatal Exercise Q&A

    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! - - - - - - - - - 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 waitlist is open now!Anita’s Bump to Birth Method (self study)Jessie’s To Pregnancy and Beyond programShow 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

    20 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 - 2025
  • Episodes
    426
  • Rating
    Clean
  • Copyright
    © 2026 null All Rights Reserved.
  • Show Website
    To Birth and Beyond

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