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

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 space8:20 - Jessica recalls what pandemic times and business growth were like for her15:36 - Jessica walks us through the process of franchising Mighty Moms, and handling evolution and change30:00 - Jessica divulges her vision for where Might Moms is growing!32:10 - How to find and connect with Jessica34:33 - Jessie wraps up the episode with some final words from Jessica

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 for4:33 - Anita and Jessie discuss pessary fitting options7:04 - Myth #1 around pessary use: You need to wait until you are done having children to treat your prolapse and thus maybe use a pessary7:58 - Myth #2: Pessaries are only for older women or post-menopausal folks8:32 - Myth #3: Pessaries are uncomfortable and painful9:04 - Myth #4: Using a pessary means you’ll need it forever10:10 - Myth #5: You would need to use your pessary all day, every day10:50 - Anita and Jessie talk about what it’s like to start using a pessary, and describes what the fitting process might be like15:20 - Jessie and Anita discuss what should we be feeling vs. what we should not be feeling using a pessary17:14 - On advocating for yourself to try the pessary

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” workshopShow 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 leaking9:28 - Anita walks us through a 3-step strategy that will help with pelvic floor pressure and strength in the moment13:46 - Jessie shares a tip she gives clients in the moment15:55 - 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

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 today4:26 - How to increase your water intake, sustainably9:28 - How to realistically set yourself up for exercise with a goal17:10 - One approach Anita wants to highlight (its especially for the new moms)29:18 - Episode wrap up

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.caShow 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 today3:14 - 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 since13:18 - Jessie and Martha discuss body image in the experience of having a body in this society16:12 - Martha recalls what her relationship to her body was like before her pregnancy experience22:42 - 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 work31:40 - Martha shares how her expertise and profession in body diversity affect how she parents her daughter34:08 - Martha shares advise for folks who are starting to look at body and fitness goals as new year resolutions35:57 - Martha divulges where you can find her book and connect with her online36:48 - Jessie wraps up the episode

In today’s episode, Anita is tackling the subject of early labour. One of the most common questions she gets from first time expecting moms, during partner prep sessions in clinic, and from those joining Bump to Birth, is around: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? Labour is actually split up into a few different stages - so today Anita is sharing her early birth stories, and covering the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like.- - - - - - - - -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 self-study Bump to Birth MethodTBAB Episode 379: Navigating the Transition Phase of LabourShow Notes 0:55 - Bump to Birth Method - self-study!2:40 - Anita discusses what we are talking about today3:55 - A note for those who are being induced - and a little advice5:09 - Anita describes what her early birth experiences were like6:53 - Anita defines the term “early labour”, and common feelings that occur during early labour9:20 - Now that you know what early labour is, here’s what to do if you go into early labour12:57 - Anita explains what to do if you notice totally normal discharge (and what it is)13:54 - Anita describes what the water breaking experience could be like15:11 - Anita shares the signs that you are moving into active labour, and what to do at this time, as well as common misconceptions17:53 - Anita discusses prodromal labour, and positions that could help in labour21:18 - Anita reviews some things partners can do to support birthing people22:26 - Anita wraps up the episode

In today’s episode, Jessie is talking about how to create a chill workout plan for 2026 that you will ACTUALLY stick to. We are not talking about how we are going to CRUSH our 2026 goals - that’s not the vibe here. We are going to walk through how Jessie coaches her clients and how to create a minimum-effective dose of evidence-based strength training and cardiovascular recommendations to hit your goals. It’s realistic, as sustainable as possible in the wildness that is everyday life, and really designed for your real life right now.If your life feels full, you are going to have a clear framework and chill workout plan for 2026 by the end of this episode!- - - - - - - - -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 Strong & Supported - for online training - https://programs.jessiemundell.com/strong-supportedKingston, Ontario In-Person Training for January 2026 - https://programs.jessiemundell.com/kingston-training/Show Notes 0:55 - Jessie’s in-person personal training and fitness coaching roster in Kingston, Ontario is OPEN!1:58 - What we are talking about today!5:36 - YES we are creating a chill workout schedule - but that doesn’t mean the work is going to be easy7:15 - Section 1 of the framework for your workout: strength training9:47 - Section 2 of the framework for your workout: cardiovascular movement11:35 - BONUS for the framework of your workout: fun play movement session12:14 - Jessie wraps up the episode (with a workout schedule example)!

In today’s episode, Anita shares the birth story of her second born, Jack! Over the years, many listeners have shared that hearing his birth story helped them feel more informed and grounded heading into their own birth experience. Whether you are planning to give birth with a midwife or doctor, at home, at a birth center, or in hospital, you’ll hear practical examples of what early labour looked like for Anita, positions and strategies that helped her during contractions, and how supportive and informed consent can show up throughout the birth process.- - - - - - - - -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 The Bump to Birth Method - Anita’s self-paced course. Get started today!Episode 264: Getting Started with Connecting to Your Pelvic Floor and Core in Pregnancy and for BirthEpisode 281: Informed Decision-Making During Birth with Mandy IrbyEpisode 345: From Bump to Birth Method to Recovery – Rachel’s Birth StoryEpisode 371: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor PrepEpisode 393: How – and Why – to Relax Your Pelvic Floor in PregnancyShow Notes 0:55 - Anita’s Bump to Birth Method course2:41 - Introduction to today’s episode4:43 - Anita describes the circumstances leading up to her second baby’s birth13:38 - Anita shares how she felt in those first couple of hours of labour, as well as how she prepared mentally for labour ahead of time15:35 - Anita details the scene as the birthing process intensified20:33 - Anita recounts the process - and importance - of getting up and walking around during her home birth22:54 - Anita recalls when her water broke, and things “started feelin’ pushy”29:21 - Anita describes how the doulas helped her in the aftermath of her birth31:57 - Anita talks about placenta monitoring33:24 - Jessie asks Anita if there were any moments during labour where Anita thought: I can NOT do this anymore!35:25 - Anita shares why she wouldn’t describe her physical birthing sensations as “painful”37:00 - Anita shares what that first week postpartum looked like for her (pssst - it includes boundaries!)39:19 - Anita shares her preference for doulas, and the importance of conversing with your midwives and doulas about what is best for you and baby 44:10 - Jessie and Anita wrap up the episode

In today’s episode of the To Birth and Beyond podcast, Jessie sits down with special guest, Dr. Margie Davenport, to discuss updates and new information regarding perinatal exercise. Together, they discuss recent studies, and a myth or two, to determine their validity and gain insight into the findings. This one’s a special one - for practitioners, fitness professionals, and pregnant people, alike!- - - - - - - - -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, on-demand Exercise and Leaking Class@drmargiedavenport on InstagramExercise and Pregnancy websiteShow Notes 0:55 - Jessie’s FREE Exercise and Leaking Class is now available on-demand - tune in now!1:50 - Jessie introduces our special guest and what we will be talking about today5:35 - Dr. Davenport updates us on the current recommendations for volume of exercise in pregnancy7:38 - Dr. Davenport addresses High risk pregnancy folks - where research is leading exercise recommendations for the high risk pregnancies at this time10:20 - Dr. Davenport shares recent findings in her study about the safety of heavier loads in pregnancy 14:33 - Dr. Davenport digs into the claim that postpartum folks with a previous or current history of ED had a significantly increased risk of injury18:22 - Jessie inquires how “pelvic floor muscle training” is being defined in the studies showing that it reduced the odds of urinary incontinence and pelvic organ prolapse21:55 - Dr. Davenport shares what is recommended to coaches and clinicians when their clients and patients are getting incorrect information from someone else24:54 - Dr. Davenport divulges what the team is most excited about regarding studies they are currently running26:10 - Jessie brings the episode to a close

Did you know that using a birth ball is one of the easiest ways to help relieve common pregnancy pains? In today’s episode of the To Birth and Beyond podcast, Anita is going to provide practical tips for incorporating a pregnancy ball into your daily routine to alleviate common pregnancy pains and improve pelvic mobility. The episode emphasizes the importance of starting early and using the birth ball as a supportive tool throughout pregnancy and postpartum recovery. You will be so surprised when you can mitigate back pain, hip pain, pelvic pain and so much more with a birth ball! - - - - - - - - -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 Bump to Birth Method - self-paced online program from Anita LambertFREE Prenatal Birth Ball Training Guidehttps://www.instagram.com/holistichealthphysioShow Notes 0:55 - Bump to Birth Method - self-paced online program from Anita Lambert2:41 - Anita shares what today’s episode is all about3:44 - Anita lists the different pregnancy pains that a birth ball can help relieve4:47 - Anita explains why the term “birth ball” is a tad incorrect6:15 - Anita explains how to choose the correct size of birth ball for your needs7:52 - Anita runs through some irth ball positions and exercises for each7:56 - Birth ball position #1: Sitting on the ball10:15 - Birth ball position #2: Kneeling on floor and leaning upper body on the ball12:30 - Birth ball position #3: Child’s pose, ball close, lean forward and place hands, head, and neck on the ball15:39 - Birth ball position #4: Lunge17:35 - Anita describes how long to do each of the exercises outlined in this episode19:04 - It’s never too early to start using a birth ball!19:51 - Anita shares about her bonus Birth Ball Training inside of Bump to Birth!20:11 - Anita brings the episode to a close!