To Birth and Beyond

Anita Lambert & Jessie Mundell
  • 4.6 (61)
  • 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. 15H AGO

    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

  2. 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

  3. FEB 3

    Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical Therapist

    In today’s episode, Anita will zoom in on the birth prep conversation in a prenatal assessment. This will give you huge insight from day one about how you’ll approach birth prep with your client, regardless of where they are in their pregnancy. Today’s episode is for you if you’re a physiotherapist who wants to work with pregnant clients, or if you already are, but want to make your assessment more efficient with what to ask your prenatal clients from the start to support them as they prepare for birth.  - - - - - - - - - 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 mentorship coaching 1:1 virtual sessionsBirth Prep for Clinical Practice Live online course that Anita co teaches (recordings included) Next courses run Feb 2026 and October 2026Episode 383: Birth Prep for Your Physiotherapy Practice Show Notes  0:55 - Anita introduces us to today’s topic! 2:06 - Questions to ask if your client has given birth before (birth history) 4:48 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep) 8:28 - Questions to ask about birth preferences (birth preferences) 12:40 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose 14:20 - Share physical and mental prep around the client birthing goals 17:04 - Birthing partner preparation! 18:42 - Where does all of this fit in the overall assessment? 19:34 - Anita summarizes and wraps up the episode (with a couple of offers)

    23 min

  4. JAN 27

    Episode 428: Building a Fitness Training Franchise Specifically For Moms, with Jessica Sennett

    In today’s episode, Jessie sits down with friend and colleague, Jessica Sennett, founder of Might Mom. We are talking about growing a perinatal fitness company and brand - we look back on building the business, and look forward to franchising! If you have interest in business development or simply exercise in pregnancy or postpartum, 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  https://www.instagram.com/mightymomjesshttps://mightymom.ca/ Show Notes  0:55 - Jessie welcomes Jessica Sennett to the pod! 3:33 - Jessica shares her journey towards the perinatal fitness space 8:20 - Jessica recalls what pandemic times and business growth were like for her 15:36 - Jessica walks us through the process of franchising Mighty Moms, and handling evolution and change 30:00 - Jessica divulges her vision for where Might Moms is growing! 32:10 - How to find and connect with Jessica 34:33 - Jessie wraps up the episode with some final words from Jessica

    37 min

  5. JAN 20

    Episode 427: Should You Use A Pessary In Pregnancy Or Postpartum?

    In today’s episode, Jessie and Anita are talking pessary usage in pregnancy or postpartum. We are covering everything from what a pessary is, to getting fitted and using one for the first time, to busting myths around pessary use! - - - - - - - - - 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/ Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 2:03 - Jessie divulges what we are talking about today! 2:24 - What is a pessary, and what is it used for? 3:42 - Jessie shares what the majority of her clients are using a pessary for 4:33 - Anita and Jessie discuss pessary fitting options 7:04 - Myth #1 around pessary use: You need to wait until you are done having children to treat your prolapse and thus maybe use a pessary 7:58 - Myth #2: Pessaries are only for older women or post-menopausal folks 8:32 - Myth #3: Pessaries are uncomfortable and painful 9:04 - Myth #4: Using a pessary means you’ll need it forever 10:10 - Myth #5: You would need to use your pessary all day, every day 10:50 - Anita and Jessie talk about what it’s like to start using a pessary, and describes what the fitting process might be like 15:20 - Jessie and Anita discuss what should we be feeling vs. what we should not be feeling using a pessary 17:14 - On advocating for yourself to try the pessary

    18 min

  6. JAN 13

    Episode 426: End Your Bladder Leaks During Cold and Flu Season

    Every winter we hear and experience it - and it’s been 6 years since we last talked about it, so we figured it’s time for an update! In today’s episode, Anita and Jessie talk all about bladder leakage during cold and flu season: what it is, what it isn’t, and how to end leaks for good! - - - - - - - - - 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/TBAB Episode 92: How To Help Your Pelvic Floor Through Cold and Flu SeasonAnita’s “Beyond the Kegel” workshop Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 2:02 - Anita introduces what we are talking about today - and the frustrations around it! 3:20 - We discuss WHERE your pelvic floor even is for those who are new to the pelvic floor education world! 4:54 - What causes leaking with coughing and sneezing? 6:54 - If someone has been working on their pelvic floor strength - here’s a reminder for you! 8:23 - A common habit that isn’t helpful: gripping your pelvic floor to stop leaking 9:28 - Anita walks us through a 3-step strategy that will help with pelvic floor pressure and strength in the moment 13:46 - Jessie shares a tip she gives clients in the moment 15:55 - It’s not so much a strength issue - it can be a timing issue, and final advice as we bring the episode to a close

    17 min

  7. JAN 6

    Episode 425: How To Create Habits and Goals You’ll Stick to in 2026

    In today’s episode, Anita and Jessie talk all about creating habits and goals instead of new years resolutions. Resolutions are heavily time-based, unrealistic, and unsustainable past February. Instead of attempting to overhaul your whole life (body, schedule, etc) and falling flat when the motivation isn’t there - let’s try a different path! It’s never too late to start anew - create new habits today! - - - - - - - - - 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/TBAB Episode 422: Create Your 2026 Chill Workout PlanTBAB Episode 372: You Don’t Have to Overhaul Your Whole Life Because It’s a New YearBook: Atomic Habits (by James Clear) Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 1:48 - Anita introduces what we are talking about today 4:26 - How to increase your water intake, sustainably 9:28 - How to realistically set yourself up for exercise with a goal 17:10 - One approach Anita wants to highlight (its especially for the new moms) 29:18 - Episode wrap up

    21 min

  8. 12/23/2025

    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
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4.6
out of 5
61 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
    433
  • Rating
    Clean
  • Copyright
    © 2026 null All Rights Reserved.
  • Show Website
    To Birth and Beyond

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