339 episodes
To Birth and Beyond Anita Lambert & Jessie Mundell
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- Health & Fitness
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.
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Episode 338: Do You Need a Strong Pelvic Floor to Push Baby Out During Birth?
In today’s episode, we are busting a myth you may have heard if you have been pregnant: your pelvic floor needs to be strong in order to push your baby out! While it’s not a bad thing to have a strong pelvic floor, we discuss why it’s unnecessary for the birthing process, and go through the benefits of a strong pelvic floor - in postpartum and pregnancy! Consider this a little sneak preview to Anita’s Free Prenatal Pelvic Floor Masterclass!
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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 Free Prenatal Pelvic Floor MasterclassAnita’s Bump to Birth Method Online Program
Show Notes
1:02 - What we will be talking about today - and why it’s a myth!
1:43 - Where is the pelvic floor, and what do we need it to do?
4:15 - What your pelvic floor needs to do during birth
7:21 - One step to prepare your pelvic floor for birth: learn how to relax the pelvic floor muscles (PLUS: a walk through of the flower bloom breath with Anita!)
11:06 - What your pelvic health physio can feel when you practice the flower bloom breath
12:14 - If you are curious to learn more about the flower bloom breath, visually, join Anita’s FREE Prenatal Pelvic Floor Masterclass!
13:05 - We want our pelvic floor to be, not just strong, but flexible!
14:01 - Anita walks us through the core (canister) breath
17:02 - Bringing the core (canister) breath into movement (and postpartum)
19:19 - What you will learn inside of Anita’s Free Prenatal Pelvic Floor Masterclass
22:20 - Episode wrap up! -
Episode 337: Postpartum Recovery Core Support Garments
In today’s episode, Anita records an updated episode covering postpartum recovery and support garments. She will cover common questions, types of core support, and more!
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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
Baobeibody (bloomers can be used postpartum & pregnancy, postpartum leggings, postpartum shorts) - code HOLISTICHEALTHPHYSIO for 15% off your first purchaseBellies Inc Postpartum AB wrap - code ANITA10 for 10% offTBAB Episode 03: Diastasis Recti - The Myths and The FactsTBAB Ep 12: Q&A Round 1 TBAB Episode 27: Misconceptions About Postnatal Fitness Coaching TBAB Episode 131: Pelvic Health Tips from Top Pelvic Health PhysiotherapistsTBAB Episode 145: 10 Pillars for Training and Treating Postpartum PeopleTBAB Episode 168: 10 Guidelines for Post-Pregnancy RunningTBAB Episode 204: Diastasis Rectus Abdominis with Munira HudaniTBAB Episode 305: Diastasis Recti in Pregnancy
Show Notes
1:02 - What today’s podcast is all about!
1:44 - Some common questions Anita hears about postpartum support garments!
2:06 - We love to hear from our listeners!
2:41 - What IS the core canister?
4:00 - Why would I want to use ab support/ab wrap?
6:22 - What are some signs and symptoms of diastasis recti?
8:00 - Will ab support fix my diastasis?
9:33 - Another reason you may want to use a wrap…back pain!
10:06 - What to look for in a postpartum abdominal support
12:56 - Can I wear a support garment following vaginal AND cesarean birth?
15:10 - Anita shares her top suggestions for support garments -
Episode 336: Career Change at 45 - How Kelly Built Her Pre and Postnatal Fitness Business
In today’s episode, Jessie talks with her friend and colleague, Kelly! They discuss Kelly’s SUPER recent journey into Pre and Postnatal fitness, why she is driven to do this work, and the shocking messages about food and body we are expected to navigate!
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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
SALE: The Prenatal and Postnatal Fitness Specialist Academy (PFSA)fullbodyfitnessllc.cominstagram.com/fullbodyfitnessllc
Show Notes
0:55 - ON SALE NOW: The Prenatal and Postnatal Fitness Specialist Academy (PFSA) by Jessie Mundell
3:57 - Jessie introduces today’s special guest: Kelly!
5:17 - How did Kelly’s business come to be?
9:08 - How does Kelly see her work evolving - what is her mission?
13:50 - How did Kelly enter into her training and education around fitness? And what drives her to do the work?
25:56 - People are STILL getting so much trash guidance when it comes to health and fitness!
28:02 - Kelly talks with us about what she envisioned for herself and her business as she started PFSA, and how that developed for her while in the program
34:46 - What DOES it mean to be a leader in fitness?
37:55 - Kelly shares how and where she will be working with people as we wrap up the episode! -
Episode 335: 4 Steps to Doing a Proper Kegel
In today’s episode, Jessie is going to walk us through how to do a proper kegel - or pelvic floor muscle contraction. She also discusses the evidence for pelvic floor muscle training, why kegels aren’t a catch all exercise, and leads us through our pelvic floor exercise for the day!
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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
Beyond The Kegel, FREE Pelvic Floor Coaching Workshop (April 17)
Show Notes
0:55 - Jessie’s upcoming FREE Pelvic Floor Coaching Workshop: Beyond the Kegel
1:58 - What we are talking about today - and why!
4:14 - Jessie names the 4 steps for how to do a proper kegel
5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it
10:10 - That is ENOUGH practice for today - and a recap of the 4 steps
10:58 - Episode wrap up -
Episode 334: REPLAY - Q&A All About Incontinence
In today’s replay of Episode 48, Jessie and Anita address listener questions - and some of their own - regarding incontinence before, during and after pregnancy!
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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 Online Incontinence Workshop
Show Notes
0:55 - Introduction to this week’s replay!
1:42 - If you are frustrated as you avoid jumping activities, then you are invited to Anita's Online Incontinence Workshop
2:57 - Overview: what IS incontinence?
8:10 - How common is incontinence in pregnancy and postpartum?
9:37 - Speaking specifically on postpartum stress urinary incontinence - what’s “normal”?
12:56 - Is the rate or type of incontinence corelated with birth type at all?
14:20 - Listener Question #1: I’ve been suffering from, not incontinence, but really horrible urgency. Any tips?
20:59 - How would medication actually work? What is the physiology of it?
22:09 - Listener Question #2: I’ve been working out since early postpartum. I’m now 2 years postpartum, and I’m JUST recently starting to leak during high impact exercises and heavier lifts. Why?
26:29 - Listener Question #3: Could you share some information on leak-proof underwear?
28:42 - Listener Question #4: I am pregnant and can’t cough or sneeze without leaking - does this go away with birth? Should I be setting myself up for a lifetime of “pee pee pants”?
30:54 - Episode wrap up! -
Episode 333: Rehab Exercises For The First 6 Weeks Postpartum
In today’s episode, Anita and Jessie discuss the best rehab exercises for your first 6 weeks postpartum. We break them down by week, including exercises and the WHY behind each!
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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 PFSA Waitlist
Show Notes
0:55 - Get on The Prenatal and Postnatal Fitness Specialist Academy waitlist!
2:00 - What we are talking about today - and why it’s so important!
5:15 - Talking about what you WANT to get back to postpartum
6:30 - Week-by-week: how we work with clients postpartum
6:43 - Week 1
11:35 - Week 2
13:50 - Weeks 3 & 4
16:06 - Weeks 5 & 6
17:40 - Recap and wrap up!
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