To Birth and Beyond podcast

To Birth and Beyond

Anita Lambert & Jessie Mundell

On this show, we provide information and education on fitness, the pelvic floor, fertility, pregnancy, birth, postpartum, and women's' health. We offer a space to have candid and vulnerable conversations on the struggles and joys of motherhood, 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 women's health.

201 Episódios

  • To Birth and Beyond podcast

    Episode 200: Respect the Responsibility That Comes From Working With Postpartum People

    17:31

    In today’s episode, Jessie and Anita discuss how health and fitness professionals can respect and best help the postpartum people they work with - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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 Postnatal Fitness Specialist Academy Show Notes: 0:57 - The Postnatal Fitness Specialist Academy is OPEN! 3:10 - Celebrating 200 episodes of the To Birth and Beyond Podcast! 5:14 - What we are talking about today, and the disappointing/important reason why we felt the need to talk about it! 8:44 - What is Anita’s take, being in the physiotherapy world? 10:32 - Jessie draws comparisons between fitness industry and other health modalities 12:08 - Postpartum training is not fat loss or weight loss training 13:30 - Why it’s important for health professionals to understand all of the aspects around postpartum recovery 15:35 - What really is the responsibility that comes with working with postpartum people 16:58 - Wrap up
  • To Birth and Beyond podcast

    Episode 199: Why I Chose an Amniocentesis

    17:16

    In today’s episode, Jessie talks about her decision to have an amniocentesis in her second pregnancy. - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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! Show Notes: 1:35 - What we are talking about today 2:15 - Jessie looks back on her own story 3:25 - Jessie explains why finding out about her second pregnancy was such a difficult time 8:34 - What led Jessie and her spouse to an Amniocentesis 12:26 - How Jessie felt following the decision  13:50 - How the Amniocentesis went/felt 15:28 - A message to the parents considering decisions like this 16:22 - Wrap up
  • To Birth and Beyond podcast

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  • To Birth and Beyond podcast

    Episode 198: How to Have Better Poops with Aliya Dhalla

    32:00

    In today’s episode, Jessie talks about all things pooping, constipation and the pelvic floor with pelvic health physiotherapist, Aliya Dhalla!  - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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: Core Connection Workshop Find Aliya Here: Website And Aliya Here: Instagram Show Notes: 1:00 - An upcoming live workshop specifically to our fitness and health professionals 3:10 - Introduction to today’s special guest and what we will be talking about (plus, WHY we need to talk about it)! 8:08 - Defining constipation 9:40 - What are clients and patients telling Aliya about their poop that makes her think adjustments need to be made? 13:56 - How is the pelvic floor related to pooping? 16:18 - How chronically holding tension in the pelvic floor muscles impacts our pooping 20:28 - Advice Aliya gives for better, easier pooping 25:00 - Recap of the 5 tips for easier pooping 25:20 - Some general food tips for better poop 28:33 - Parting words from Aliya (a couple quick tips for the first couple of poops following a vaginal birth or c-section)
  • To Birth and Beyond podcast

    Episode 197: 4 Ways to Mentally Prepare for Birth

    22:44

    In today’s episode, Anita breaks down the all-important mental prep for labor and birth into 4 easy to follow steps!! - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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: Prepare you & your pelvic floor for pushing workshop Show Notes: 0:55 - Prepare you & your pelvic floor for pushing workshop 3:13 - What I will be talking about today 4:11 - Step #1: Get an idea of the environment you will be birthing in 7:19 - Step #2: Finding strategies that are going to help you stay in the zone and focused through a distraction or surge, so your body and brain aren’t getting ahead of you 15:17 - Step #3: Listen to a variety of birth stories 17:22 - Step #4: Gain knowledge around labor and birth beforehand 20:46 - What my Bump to Birth Program is all about 21:34 - Wrap up
  • To Birth and Beyond podcast

    Episode 196: Quick tips to help urinary urgency in pregnancy and postpartum

    8:49

    Episode 196: Quick tips to help urinary urgency in pregnancy and postpartum In today’s episode, Anita shares some quick tips to help a common pelvic floor symptom that people can experience at any time in life: urinary urgency. - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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: Discover 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for BirthWithout doing 100s of Kegels a Day Show Notes: 0:55 - Anita’s E-Book 1:34 - What we are talking about today! 2:10 - Why does urinary urgency happen? 3:22 - Strategy #1: Retrain your brain-bladder connection 6:25 - Strategy #2: Pause and take deep breaths 6:53 - Strategy #3: Pelvic floor contractions 7:32 - Wrap up!
  • To Birth and Beyond podcast

    Episode 195: Postpartum Recovery Tips for Daily Movements

    33:48

    In today’s episode, Jessie and Anita discuss postpartum recovery tips for daily movements following both vaginal and cesarean birth. - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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! Show Notes 1:02 - What we are talking about today! 1:59 - Recovery Tip #1: Getting in and out of bed 8:38 - Recover Tip #2: Coughing and sneezing 13:38 - Recovery Tip #3: Lifting the car seat 18:00 - Recovery Tip #4: Baby wearing 21:40 - Recovery Tip #5: Chest feeding 23:14 - Recovery Tip #6: Walking 30:20 - Recovery Tip #7: Relaxation posture
  • To Birth and Beyond podcast

    Episode 194: The Move, “Balance”, Breasts, and More...

    32:05

    In today’s episode, Jessie and Anita host a Q&A of more personal nature - where they will talk about moves, balance, business priorities, and postpartum chests! - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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 To Pregnancy and Beyond Program Show Notes 1:04 - To Pregnancy and Beyond price is going up (and more info on the program!) 3:30 - Today’s episode: a more personal Q&A! 4:00 - Question #1: Jessie, tell us about your move! 9:30 - Question #2: How do you balance it all - motherhood, business, relationships, etc? 18:04 - Question #3: I’m interested in starting a business. What do I prioritize first? When do I bring on the helpers? etc...  25:14 - Question #4: I have been struggling to find transparency and honesty around how breastfeeding and weening can totally change a person’s chest appearance. And then I wonder: can I accept my body when I feel unhappy with one part in particular?
  • To Birth and Beyond podcast

    Episode 193 - Replay: Q&A on Pregnancy Exercise

    33:39

    In today’s replay of episode 106, Anita and Jessie answer YOUR questions about how to exercise - and what to avoid - in pregnancy! - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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 To Pregnancy and Beyond Program Show Notes 0:00 - Show Intro 0:52 - Jessie’s To Pregnancy and Beyond Program 3:43 - What we are talking about today! 4:11 - Question #1: I didn’t exercise regularly before pregnancy #2. Can I start now, and how, at 20 weeks pregnant? 9:41 - Question #2:I keep hearing things about keeping my heart rate under a certain number during pregnancy exercise. Can you clarify? 11:38 - Question #3: When do I have to pay more attention to doing more exercises on my back? 15:21 - Question #4: Should belly coning always be avoided? Does it mean damage is happening to the linea alba? 17:35 - Question #5: Is it a good idea to include core work throughout pregnancy? 20:48 - Question #6: Are pelvic girdle pain and round ligament pain related? Can running be a cause of round ligament pain to the point you injure yourself? 25:03 - Question #7: I’m used to holding my breath/bracing during each rep during heavy weightlifting. Do I continue this throughout pregnancy? 28:03 - Question #8: Should we modify our pregnancy workouts ONLY when there are symptoms or pain? 30:48 - Question #9: Squatting exercises during pregnancy - should I avoid them? 33:03 - Wrap up!
  • To Birth and Beyond podcast

    Episode 192 - Replay: Squatting in Pregnancy and Postpartum

    27:12

    In today’s replay of episode 156, Jessie and Anita discuss myths around squatting in pregnancy and postpartum, and offer tips to do so, safely! - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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 free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day Show Notes 0:00 - Show Intro 0:38 - Anita’s free Prenatal Pelvic Floor Guide 2:02 - What we are talking about today! 2:37 - Myth #1: Should you only squat with feet hip-width apart, toes facing forward, weight in your heels for exercise? 7:57 - Myth #2: Only squat to prepare for birth in the last few weeks of pregnancy 10:57 - Myth #3: Only use a perfect squat to pick things up 15:35 - Myth #4: Don’t squat if you have pelvic floor symptoms 20:07 - Cues to use in the moment #1: Using the breath 22:51 - Cues to use in the moment #2: W.A.I.T. acronym 24:10 - Cues to use in the moment #3: Spread the load 24:49 - Cues to use in the moment #4: Test and retest 25:51 - Wrap up
  • To Birth and Beyond podcast

    Episode 191: All About the Peanut Ball for Labour and Birth

    21:40

    In today’s episode, Anita talks with Deb Flashenberg of the Prenatal Yoga Center about all things Peanut Balls to help you get into helpful positions for birth prep! - - - - - - - - -  If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher 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  Prenatal Yoga Center on Instagram Anita’s free guide: Discover 3 Tips to Help your Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day Show Notes 00:27 - Anita’s free Prenatal Pelvic Floor Guide 2:45 - What is a peanut ball? 3:32 - When does one use a peanut ball, and how? 5:10 - Different pelvic openings and when they are useful in labor 9:53 - Are care providers open to bringing the peanut ball into the pushing stage? 11:48 - Do I really need to get one? I’m planning on having a medicated birth… 16:48 - What size peanut ball should I get? 18:40 - Reminders if you are interested in using a peanut ball! 20:00 - Wrap up!

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