To Birth and Beyond

Anita Lambert & Jessie Mundell
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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. 4 DAYS AGO

    Episode 439: Breaking Barriers In Fitness Coaching For Women In India, with Nandini Adhuja

    In today’s episode, Jessie welcomes fellow fitness professional, Nandini Adhuja onto the podcast to talk about her work with pregnant, postpartum and perimenopause patients, how the certifications she earned are shaping her work and her career, and why she came into these certifications - especially at such a young age. Listen in as we discuss Nandini’s recognition of differences regarding relationship to working out between cultures as she seeks to fill a cultural educational gap. - - - - - - - - - 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  Find Nandini Adhuja on Instagram - @unbreakableherfitnessPre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026) Show Notes  0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 2:25 - Jessie introduces today’s special guest and the topic we will be covering together 3:20 - Nandini shares her work and how she got to where she is today 12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these 20:00 - How mentorship shifted Nandini’s approach to exercising for women 21:28 - Nandini speaks to being a Gen Z woman who is thinking of fitness and exercise as more than making her body smaller - and what the exercise mindset is with her friends these days 28:24 - Nandini indulges us with the vision she has for her business moving forward 31:02 - Episode wrap up

    33 min

  2. 14 APR

    Episode 438: Is Pilates Enough to Build Muscle?

    In today’s episode, Jessie and Anita are talking about something that is having “such a moment” these days: PILATES! Tune in to hear them talk about their experience with Pilates, the benefits, and if attending a Pilates class a couple of times per week is enough to build muscle. - - - - - - - - - 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 out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today  4:58 - Anita and Jessie share their familiarity with Pilates 6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates 8:22 - We address what Pilates does very well as an exercise modality (and how additional sports use Pilates to cross train) 13:57 - Jessie explains what we mean by muscle mass growth  17:39 - Why do hypertrophy and progressive overload matter for ME 21:08 - Episode wrap up

    22 min

  3. 7 APR

    Episode 437: Will A.I. Replace Physios and Fitness Coaches?

    In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives. - - - - - - - - - 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 out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter 9:14 - What a human-to-human connection can bring to the experience that A.I. cannot 11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work 14:07 - Jessie addresses the idea of ethical consumption around A.I. 15:34 - Anita argues the point that new clients can find you with A.I. 16:30 - Episode wrap up

    18 min

  4. 31 MAR

    Episode 436: Stop Waiting Until Your Body is “Fixed” to Exercise

    In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler! - - - - - - - - - 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 out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:08 - What we’re talking about today 3:24 - On the fear around what your body is like / how it functions now 5:18 - What your return to exercise should address/support you in 6:23 - What I see in clients when they are active 7:54 - Wrap Up

    10 min

  5. 24 MAR

    Episode 435: How To Navigate Pelvic Organ Prolapse During Pregnancy Exercise

    In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Episode 331: How to Exercise After Pelvic Organ Prolapse DiagnosisEpisode 183: Navigating Prolapse Pregnancy, Preparing for Birth and Postpartum Recovery with Nicole Goss Show Notes  0:54 - The waitlist for Anita’s Workshop - Prepare Your Pelvic Floor for Birth - is OPEN! 1:50 - What we are talking about today! 2:00 - What IS pelvic organ prolapse? 6:09 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc) 9:37 - How balancing out strength and mobility work while pregnant will benefit you 11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse 13:04 - How exercising in pregnancy gives you a head start on your birth recovery 14:54 - Additional benefits of exercise, and a wrap up of the episode!

    17 min

  6. 10 MAR

    Episode 434: How Your Birth Partner Can Support You During Labour

    In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 – The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:44 – Anita welcomes us to the podcast and introduces today’s subject 2:46 - Anita shares what she often hears from expecting parents re: birth prep 5:16 - Anita details ways your partner can support you physically 10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything 11:13 - Anita details ways your partner can support you emotionally and mentally 16:20 - Anita details ways your partner can support you in your decision-making 19:58 - Anita shares some additional things to learn together that will be helpful in birth 24:12 - Anita brings up an important consideration: What feels supportive for you? 25:05 - A note for if you choose to have an epidural 26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close

    29 min

  7. 3 MAR

    Episode 433: How To Actually Do Your Workouts (& Stop Waiting For The Right Time)

    In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want! If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - 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 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  0:55 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) 2:14 - Jessie welcomes us to the podcast and introduces today’s topic (with a personal disclaimer) 4:04 - First, we need to shift our beliefs about motivation and waiting for the motivation to come before we do our workouts 7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives 7:57 - Strategy #1: Take some small exercise equipment to the office 9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected 10:48 - Strategy #3: Do the workout before you decide to do the workout 12:45 - Strategy #4: Make the workout shorter 13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted 14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow 15:58 - Strategy #7: Track workouts in some way 17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk

    20 min

  8. 24 FEB

    Episode 432: Using Gravity in Labour - What It Means and How To Practice Before Birth

    In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner! If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop - WaitlistAnita’s Bump To Birth Method - on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 - The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:45 - Anita welcomes us to the podcast and introduces today’s subject 3:40 - Upright vs reclined birthing positions - what happens to your pelvis in these positions? 6:08 - Anita goes over the different phases of labour, as well as reminders and expectations for each 9:17 - Anita details some simple things to do to prepare for labour - focusing on labour positions (and how to approach them) 21:32 - Anita shares a tool and upright positions that can come in handy if you choose an epidural 24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing 27:00 - Anita digs into the partner role in all of this - including specific things they can do to support their birthing partner! 31:47 - Anita emphasizes the importance of practice in preparation 32:56 - Anita wraps up the episode and shares a couple of additional resources

    37 min
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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
    441
  • Rating
    Clean
  • Copyright
    © 2026 null All Rights Reserved.
  • Show Website
    To Birth and Beyond

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