To Birth and Beyond

Anita Lambert & Jessie Mundell
  • 4.6 (61)
  • Alternative Health
  • 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. 17h ago

    Episode 466: How To Plan For A Scheduled Cesarean

    Episode 466: How To Prepare For A Planned Cesarean In today’s episode, Jessie and Anita talk about planning for a cesarean birth and what recovery can look like. Drawing on Jessie’s experience with both an unplanned and a planned cesarean, and Anita’s work with clients, they cover how to honour the big emotions that can come with a change of plans, the birth preferences you may still have a say in, and how to set up your home for recovery. They also share what to expect with pain, bleeding, and scar healing, plus gentle rehab you can start before six weeks. Whether your cesarean is planned or you just want to feel prepared in case plans change, this episode will help you feel informed, supported, and confident. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes  01:06 – What we’re talking about today 02:25 – Honouring the emotions: disappointment, devastation, and relief 04:36 – How strength and mobility work can support your cesarean recovery 05:18 – Cesarean birth preferences: support people in the OR, music, clear drape, photos, and skin-to-skin 10:12 – Jessie’s planned cesarean: what the day looked like from arrival to the OR 12:36 – Having someone talk you through what’s happening 14:48 – What you’re (and aren’t) told at discharge 17:47 – Setting up your home before baby: physical support, feeding setup, minimizing stairs, and getting in and out of bed 22:13 – Early movement: short walks and not overdoing it 22:50 – Constipation after a cesarean and how to ease it 23:51 – What to watch for: lochia, increased bleeding, pain, and signs you’ve done too much 25:42 – Gentle rehab you can start before six weeks 27:51 – Scar recovery: desensitizing, silicone strips, and scar massage 30:10 – Wrapping up

  2. Oct 27

    Episode 465: Postpartum Exercise On Broken Sleep (Because It Lasts Longer Than 6 Weeks)

    Episode 465: Postpartum Exercise on Broken Sleep (Because It Lasts Longer Than 6 Weeks) In today’s episode, Jessie and Anita talk about exercising and recovering on broken sleep, with a focus on our postpartum and motherhood friends. They share how poor sleep can affect your energy, your symptoms, and how hard a workout feels. You don’t need to wait until you’re rested to start moving. They cover finding your minimum effective dose, supporting your recovery beyond the workout, rethinking what consistency looks like, and learning the difference between healthy and harmful discipline. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes  01:06 – What we’re talking about today 03:30 – How poor sleep affects your body, symptoms, pelvic floor, mood, appetite, and even injury risk 05:53 – Why waiting until you feel rested isn’t a useful strategy 06:55 – Finding your minimum effective dose 08:18 – Supporting your recovery beyond the workout: hydration, food, and rest 09:46 – Why exercise helps your pelvic floor, digestion, and mental health 12:37 – Rethinking consistency in postpartum: “piecey” workouts and restarting a million times 13:39 – For coaches and clinicians: preparing clients for what postpartum exercise really looks like 14:50 – Wrapping up

  3. Oct 20

    Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping

    Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping Join Jessie and Anita as they record in person for the first time in nine years! They talk about how to adjust your exercise through the third trimester of pregnancy. As energy dips, sleep gets harder, and aches and pressure ramp up, your routine may need to change, and that doesn’t mean you’ve given up on moving. Listen as they share practical ways to modify strength training and walking, why shorter sessions can be great prep for early postpartum, and the symptoms that mean it’s time to call your provider.  If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Show Notes  01:21 – What we’re talking about today 2:22 – What the third trimester can feel like: insomnia, pelvic pressure, and back and pelvic girdle discomfort 04:01– Shifting your mindset and giving yourself grace: maintaining or tapering your volume and load, especially with other kids at home 05:40 – “Just walk instead” isn’t always the easier option and strength training can be modified so you can feel supportive and comfortable 08:23 – Why mobility can be a lifesaver (in your day, your workouts, and your walks) 09:48 – How broken sleep affects your energy and perceived effort in training 10:41 – Practical tips: shorter sessions, more rest between sets, and lowering load 12:16 – Symptoms that mean you should contact your provider or go to urgent care 14:00 – For coaches and clinicians: check in often and adjust on the fly 14:55 – Key takeaways and wrapping up

  4. Oct 13

    Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time

    Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time In today's episode, Anita is sharing what to think about as you prepare for another birth. She will be addressing earlier aches, pains, and pelvic floor symptoms, feeling more confident going into birth, getting your partner more involved, and planning ahead for your postpartum recovery. You can't control exactly how this time will unfold, but you can go into it with more tools, more options, and the benefit of knowing what you wish you had known the first time. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References Bump to Birth Method Online Course: www.bumptobirthmethod.comHolistic Health Physio Instagram: @holistichealthphysio Show Notes  00:18 – What we're talking about today 01:38 – Looking back at your previous birth(s): What do you wish you had known the first time? 03:22 – Preparing for another pregnancy: It doesn't have to feel worse this time, it's not too late to address pain, pelvic floor, and core symptoms 05:22 - Preparing for another birth: Different labour positions, pushing options, and perineal massage 06:56 – Getting your partner involved: What helped, what didn't, and what they can learn this time 09:18 – Postpartum the second time: You know what to expect, planning ahead for the other kids and pets at home, early movements you can start within the first six weeks 12:12 - Questions to reflect on as you prepare 12:51 – Bump to Birth Method on-demand course

  5. Oct 6

    Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet)

    Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet) In today's episode, Jessie is talking to coaches and clinicians (or anyone curious about pregnancy and postpartum health) about a major gap in how fitness and health professionals are trained. Jessie breaks down the four pillars she uses in every client assessment and explains why guesswork-based coaching is holding both clients and practitioners back. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References Oct 14th 2026. - Free Live Webinar: Stop Coaching Pregnant And Postpartum Clients By Guesswork: jessiemundell.com/stop-coaching-guessworkPrenatal and Postnatal Fitness Specialist Academy Waitlist Enrollment: programs.jessiemundell.com/cert-waitlist Show Notes  01:06 – Intro & what today's episode is about 03:40 – Free live training announcement: "Stop Coaching Pregnant and Postpartum Clients by Guesswork" (Oct 14, 2026) 04:45 – Why "avoid this list of exercises" isn't a real framework 07:18 – Why this matters for your business: referrals, trust, and being seen as an expert 11:03 – Pillar 1: Breath & intra-abdominal pressure management 11:52 – Pillar 2: Symptom screening 12:35 – Pillar 3: Load readiness 13:18 – Pillar 4: Pelvic floor coordination 13:59 – What to expect at the live class (two time slots, 48-hour replay, live client demo) 15:42 – PFSA certification cohort enrollment opens after class

  6. Sep 29

    Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients

    Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients In today's episode, Anita is talking to physiotherapists who work with pregnant clients, or want to, and are ready to make their assessments more efficient and confident by asking the right questions from day one. Starting the birth prep conversation early, right from that very first session, sets you up with huge insight into how to support your client's birth prep, wherever they are in their pregnancy. _________________________________________________________________________________________________________________ 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 1:1 virtual mentorship for physiotherapistsLabour and Birth Preparation for Clinical Practice — Live Online Course co-taught by AnitaClinic Birth Prep Resource Package for Physiotherapists to use with Clients Show Notes  00:00 - Anita introduces us to today’s topic! 02:13 - Questions to ask if your client has given birth before (birth history) 04:55 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep) 08:37 - Questions to ask about birth preferences (birth preferences) 12:50 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose 14:27 - Share physical and mental prep around the client birthing goals 17:10 - Birthing partner preparation! 18:54 - Where does all of this fit in the overall assessment? 19:39 - Anita summarizes and wraps up the episode (with a couple of offers)

  7. Sep 22

    Episode 460: 5 Things You've Been Told About Perimenopause Exercise (That Are Wrong)

    Episode 460:  5 Things You've Been Told About Perimenopause Exercise (That Are Wrong) In today's episode, Jessie and Anita break down five perimenopause exercise myths they're hearing online and from their clients. They cover everything from strength training misconceptions to cardio, body composition, pelvic floor symptoms, and the age-old myth that it's "too late" to start. Tune in for some clarity, encouragement, and a little fire to help you feel confident in how you move your body in perimenopause. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References Strong & Supported (renamed from: To Pregnancy & Beyond): https://programs.jessiemundell.com/to-pregnancy-and-beyond/ Show Notes  00:56 - Introduction to todays topic 01:46 - Myth #1: You need to lift heavy weights to get benefits in perimenopause 04:59 - Myth #2: Avoid intense cardio 08:29 - Myth #3: Eat less and exercise more to address body changes 10:41 - Myth #4: New or revived Pelvic Floor Symptoms are due to hormone changes 12:11 - Myth #5: It's too late to start strength training or address symptoms at this age 12:31 - Episode wrap up

  8. Sep 15

    Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor

    Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor In today’s episode, Jessie and Anita discuss squatting in pregnancy and postpartum. They emphasize that squats are a daily-life movement and should feel comfortable in the knees, hips, back, and pelvic floor. They bust common myths and offer key cues to help your squats feel more comfortable and give you more confidence. ----- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Show Notes 00:00 – What we’re talking about today 02:33 – Myth #1: You should only squat with feet hip-width apart, toes facing forward, and weight in your heels. 07:50 – Myth #2: Only squat in the final weeks of pregnancy to prepare for birth. 10:53 – Myth #3: Use a “perfect” squat to pick things up. 15:31 – Myth #4: Avoid squatting if you have pelvic floor symptoms. 20:20 – Cue #1: Using your breath in the moment 22:50 – Cue #2: The W.A.I.T. acronym 24:04 – Cue #3: Spread the load 24:46 – Cue #4: Test and retest 25:08 – Wrapping up

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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
    468
  • Rating
    Clean
  • Copyright
    © 2026 null All Rights Reserved.
  • Show Website
    To Birth and Beyond

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