Pelvic Health and Fitness

Rhonda Chamberlain
  • 5.0 (2)
  • FITNESS
  • UPDATED BIWEEKLY

Pelvic Health and Fitness is a podcast hosted by Rhonda Chamberlain, Orthopedic Physiotherapist, Pre/Postnatal Fitness Coach, and mom of two. This podcast is for moms who want real, honest conversations about their body, their health, movement, and everything in between. Rhonda shares practical tips, evidence-informed insights, and the kind of support she wishes more women had access to. Whether you're navigating pregnancy, postpartum recovery, perimenopause, menopause, returning to exercise, or just trying to stay strong through the chaos of everyday life, this space is for you. Topics include pelvic health, fitness, and the emotional ups and downs of motherhood (with zero focus on weight loss), and a strong focus on realistic, sustainable movement that fits into your real life. No all-or-nothing mindset, no gimmicks, no quick fixes, no BS, just small, consistent steps that support your long-term health. I’m so glad you’re here!

  1. 09/29/2025

    Episode #82: All things prolapse with Aliya Dhalla (Episode #13 Refresh)

    Send us a text In this educational episode, Rhonda sits down with pelvic health physiotherapist Aliya Dhalla to revisit the important (and often misunderstood) topic of prolapse. Together, they break down what prolapse really is, common myths, and why symptoms matter more than grades.  This episode is packed with compassionate strategies to help you feel confident moving your body again. Rhonda and Aliya share practical tips for managing symptoms, strengthening support muscles, and using tools like pessaries or support garments, all while reminding you that prolapse doesn’t have to hold you back from exercise, motherhood, or living fully. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:  → Sharing it with a friend  → Leaving a review on Apple Podcasts  → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Aliya’s websiteBook with Aliya online or in-person in Toronto @ Box Wellness Co.Listen to Aliya’s podcast: The Not Your Mother’s Pelvic Floor PodcastFollow Aliya on Instagram: @boxwellnesscoSupport options mentioned for prolapse: Poise Impressa, Uresta, Hem Support Wear🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: What prolapse is (and what it isn’t)Why prolapse “grade” doesn’t always match symptom severityCommon misconceptions and the emotional impact of an early prolapse diagnosisSymptom management through pelvic floor strength, breath work, and relaxation techniquesThe role of surrounding muscles (glutes, hips, core) in pelvic floor supportAvoiding constipation and managing intra-abdominal pressure during daily lifeReturning to strength training, running, jumping, and other activities safelyUsing tools like pessaries, tampons, or supportive underwear to reduce symptomsUnderstanding how stress, cycle, and nervous system tension can affect symptomsTracking patterns to better understand your body and build confidenceHow to gradually increase tolerance to load and pressure during exercisePost-surgical considerations and the ongoing role of pelvic floor physiotherapyKey message: prolapse doesn’t have to hold you back from movement or a full life

    55 min

  2. 09/15/2025

    Episode #81: 5 tips to get out of an exercise rut

    Send us a text In this episode Rhonda shares 5 practical tips to help you get out of an exercise rut - whether you’ve been sick, injured, busy with summer, or simply feeling unmotivated. This episode is packed with compassionate, doable strategies to remove barriers, reframe your mindset, and rebuild consistency without relying on fleeting motivation. Rhonda shows you how to stack habits, use “temptation bundling” for momentum, and keep workouts short and simple, all while reminding you that life ebbs and flows, and self-compassion is always part of the process. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:  → Sharing it with a friend  → Leaving a review on Apple Podcasts  → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Spotify Playlists: Strong at Home Throwbacks + other workout mixesFollow Sohee Carpenter on Instagram (resource on “temptation bundling”)🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: Why September often feels like a “reset” season Why motivation is overrated (and what to lean on instead)Tip 1: Remove barriers (clothing, equipment, scheduling)Tip 2: Use music to get pumped upTip 3: Habit stack workouts with existing routinesTip 4: Temptation bundling (pairing exercise with something you enjoy)Tip 5: Keep it short + simple (5 minute workouts really do count)Encouragement to embrace life’s ebbs + flows with compassion

    19 min

  3. 09/01/2025

    Episode #80: How to ease back into movement when you’re in pain (using 2 of my favourite analogies)

    Send us a text In this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain. This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:  → Sharing it with a friend  → Leaving a review on Apple Podcasts  → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Episode #23 with Antony Lo: Do Something DifferentEpisode #62: How do I know if I’m getting better if I still have pain?Instagram post: Motion is Lotion PhasesInstagram reel: Z-Lying Reset Position5-minute Body Scan MeditationGroup Physiotherapy Classes – class information and waitlist🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: Life + business updates (summer camping, fall routine, new classes)Why fall feels like the best season for structure and balanceAnalogy 1: Motion is lotion – three phases of movementPhase 1: Gentle motion is lotion Phase 2: Variety of motion is lotionPhase 3: Progressively loaded motion is lotionAnalogy 2: Farm field analogy for nervous system + movementUsing pain as your guide (safe zone: 3/10 or less)Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work)Healing is a rollercoaster – why basics always matterEncouragement that small nudges expand your movement “farm field” over time

    30 min

  4. 08/18/2025

    Episode #79: A little pep talk: The world feels heavy AND your needs still matter

    Send us a text In this pep talk episode, Rhonda acknowledges the heaviness of the world right now, from global crises to the everyday demands of motherhood, and reminds you that your needs still matter. This episode is packed with gentle, encouraging ideas to help you care for yourself without guilt or perfectionism. She offers compassionate reminders that all movement counts, joy is still allowed, and saying no is a powerful act of self-respect, all while affirming that you’re already doing enough. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:  → Sharing it with a friend  → Leaving a review on Apple Podcasts  → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Follow Shanté (The Movement Maestro) on InstagramSubscribe to Shanté’s email newsletterCheck out Shanté’s new podcast: ChatGPT CuriousCheck out ChatGPT (OpenAI)Book with Rhonda🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: Why it feels hard to “show up” in heavy timesInspiration from Shanté Cofield’s wordsA grounding breathwork exercise to release tensionReminder #1: All movement countsReminder #2: Joy is still allowedReminder #3: Saying no is self-respectHow to take small, kind steps for yourself today

    15 min

  5. 08/04/2025

    Episode #78: 5 tips to fit exercise into your busy Summer schedule

    Send us a text In this episode, Rhonda shares 5 real-life strategies to help you keep moving during the busy, unstructured summer months — without guilt or perfectionism. This episode is packed with ideas to help you move in ways that feel good and doable this season. She offers creative, compassionate tips for getting movement in with your kids, on your own, or in snack-sized doses, all while reminding you that all movement counts. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Check out Rhonda’s Spotify playlistsJoin Rhonda’s Summer Strength Class ($15 pay as you go)Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD)For 1:1 Support - Book with Rhonda at Encompass in Kitchener or VirtuallyJoin Rhonda’s Strong at Home Membership ($79/month CAD)🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: How to make outdoor workouts fun and doableCreative ways to move while your kids playReframing your day to recognize “movement wins”The value of short walks and solo timeFlexible fitness plans that you can follow that support consistency (not perfection)Why self-compassion matters

    19 min

  6. 07/21/2025

    Episode #77: She's back! Podcast, life and business update from Rhonda

    Send us a text In this catch-up episode, Rhonda shares why she took a pause from podcasting, what’s been happening in her life and health, and what to expect from the show moving forward. She opens up about her diagnosis with idiopathic tracheal stenosis—a rare condition that made speaking (and breathing!) increasingly difficult—and the medical journey that led to clarity and surgical intervention. Rhonda also reflects on how this experience changed her approach to rest, movement, and advocacy. Plus: life updates, new office hours, working in-person again at Encompass Health and Wellness, and how she’s making space for this podcast in a realistic, sustainable way. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: DM Rhonda on InstagramShante's (The Movement Maestro) podcastEmma Jack's (Press Play Physio) websiteCheck out Encompass Health and WellnessWays to book with Rhonda🌐 More Ways to Connect: Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points: What to expect from today’s episodeA big podcast announcementA new addition to Rhonda's familyRhonda’s health journey and diagnosisWhat it’s like managing work, motherhood, and podcastingA new in-person chapter at Encompass Health and WellnessRhonda’s current schedule and how you can work with her

    31 min

  7. 04/22/2024

    Episode #76: Life + podcast update from Rhonda

    Send us a text In today’s episode, Rhonda gives us a little life update, a little podcast update, a little office update, and a little how-to-work-with-her update. =============================== If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts! LINKS AND RESOURCES MENTIONED IN EPISODE DM Rhonda on IG  Email Rhonda  Book a call with Rhonda  Check out Rhonda’s PDF Design service  Check out Rhonda’s other Digital Creation services  Check out Rhonda’s Strong at Home VIP(1:1) program  Check out Rhonda’s Strong at Home Membership program PODCAST LINKS & RESOURCES  Follow Rhonda on IG   Rhonda’s Website   Check out Rhonda’s FREE Resource Library   Pelvic Health and Fitness Podcast   Book with Dayna(Rebirth Wellness) SHOW NOTES:  (0:49) - What we are talking about on today’s podcast! (1:15) - An announcement about the podcast! (4:23) - Curious about how my week looks as a solo entrepreneur? (And what to stay tuned for!) (6:44) - Thank YOU - and a reminder about how you can work with me! (7:30) - A little fun update!

    9 min

  8. 04/08/2024

    Episode #75: How trauma relates to pelvic floor health with Sandra Boyse

    Send us a text Today, Rhonda is honoured to welcome her friend and colleague: Sandra Boyse! We talk about Sandra’s journey into - and the importance of - trauma healing through pelvic health physiotherapy, how she operates her practice, and the ways this type of work can benefit YOU! Sandra Boyse is a physiotherapist specializing in pelvic health with a home office in Dorchester ON. She is a mom to a 6-year-old girl and 4-year-old boy. Sandra is a big advocate for all things women’s health and empowerment! =============================== If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts! LINKS AND RESOURCES MENTIONED IN EPISODE Follow Sandra on IG Sandra’s Website(Home Health Physio) PODCAST LINKS & RESOURCES Follow Rhonda on IG  Rhonda’s Website  Check out Rhonda’s FREE Resource Library  Pelvic Health and Fitness Podcast  Book with Dayna(Rebirth Wellness) SHOW NOTES:  (0:49) - Rhonda welcomes Sandra Boyse to the podcast! (1:18) - Sandra shares more about herself and what got her into the field of physiotherapy and then pelvic health (3:58) - Sandra shares what treating in a hospital as a physiotherapist - especially during a pandemic - looked like for her (6:56) - What did Sandra’s transition out of hospital work - and into building a home treatment office - look like? (13:52) - What does Sandra feel about working from home - and what challenges does she face? (16:10) - What does Sandra’s day-to-day look like running her practice from home? (19:07) - Sandra shares why she is passionate about helping women heal from trauma in her pelvic physiotherapy practice (27:19) - As an internal pelvic physiotherapist, Sandra shares if there is treatment that can happen without that internal assessment (28:26) - If someone is listening and has similar symptoms to what we’ve talked about today, what would Sandra recommend their first step be? (29:32) - What Sandra talks with her clients about regarding mental health (31:24) - Sandra’s final take home message! (32:03) - How people can find - and work with - Sandra!

    33 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

Pelvic Health and Fitness is a podcast hosted by Rhonda Chamberlain, Orthopedic Physiotherapist, Pre/Postnatal Fitness Coach, and mom of two. This podcast is for moms who want real, honest conversations about their body, their health, movement, and everything in between. Rhonda shares practical tips, evidence-informed insights, and the kind of support she wishes more women had access to. Whether you're navigating pregnancy, postpartum recovery, perimenopause, menopause, returning to exercise, or just trying to stay strong through the chaos of everyday life, this space is for you. Topics include pelvic health, fitness, and the emotional ups and downs of motherhood (with zero focus on weight loss), and a strong focus on realistic, sustainable movement that fits into your real life. No all-or-nothing mindset, no gimmicks, no quick fixes, no BS, just small, consistent steps that support your long-term health. I’m so glad you’re here!

Information

  • Creator
    Rhonda Chamberlain
  • Years Active
    2021 - 2025
  • Episodes
    83
  • Rating
    Explicit
  • Copyright
    © 2025 Pelvic Health and Fitness
  • Show Website
    Pelvic Health and Fitness