Episode 396: Ditch the Prenatal Exercise “All-or-Nothing” Mindset

In today’s episode, Anita and Jessie address listener questions - and some of our own - regarding incontinence before, during and after 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 Pelvic Floor & Bladder Control Workshop for Pregnancy, Postpartum & PerimenopauseShow Notes 0:55 - Check out Anita’s Summer Sale (July 7-July 10) - 40% off Pelvic Floor & Bladder Control Workshop1:32 - An introduction to today’s episode!1:49 - What IS incontinence? Anita breaks down each type, and what it entails6:36 - How common is incontinence in pregnancy?8:00 - Dialing in on stress urinary incontinence - what is considered “normal” postpartum?11:16 - Is the rate or type of incontinence correlated with birth type at all in the research, or in clinical experience?12:38 - Listener Q1: I have been suffering from really horrible urgency - anything you recommend I try?20:25 - Listener Q2: I’m 2 years postpartum, and have been working out since early postpartum. I’ve been feeling great in and out of the gym until recently - these exercises and loads aren’t new to me. Why am I leaking NOW?24:33 - Listener Q3: I need information on leak-proof undies!26:46 - Listener Q4: I can’t seem to cough or sneeze without leaking. Does this go away after birth, or should I be setting myself up for a lifetime of pee pee pants?28:58 - Episode wrap up

In today’s episode, Jessie chats with friend and colleague, Terrell Baldock, all about perimenopause and the pelvic floor. They explore the changes that occur in the pelvic floor during this stage of life (and into menopause), the significance of strength training for maintaining pelvic and bone health, and the common symptoms women experience. They dive into some common misconceptions, and emphasizes the need for women to advocate for their health and seek support, especially as they navigate these life transitions. It is NEVER too early or late to educate yourself and take small steps to take care of yourself and your body. Let this episode be your invitation to join us!- - - - - - - - -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 50% Off Birthday SaleTerrell's Pelvic Floor Strength Training ProgramTerrell’s InstagramShow Notes 0:55 - Check out Jessie’s annual Birthday Sale (June 30-July 4) - 50% off!2:12 - Jessie welcomes us - and her special guest, Terrell Baldock - to the podcast! 2:57 - Terrell introduces herself and how she got to where she is today!8:46 - Terrell addresses pelvic floor changes occuring in perimenopause and menopause: Why do we see symptoms coming up for people - sometimes for the first time in their lives - at these periods? And why do we see some symptoms ramping back up?14:30 - Terrell details her approach to strength training and pelvic floor health through perimenopause and menopause19:10 - Jessie and Terrell remind everyone that strength training helps increase/hold muscle mass around the entire body that is eviscerated during menopause - including the pelvic floor (and what that means for you)21:18 - Terrell talks about strength training to offset menopausal bone loss24:55 - Terrell shares what pelvic health symptoms she is seeing most often in women 40+27:09 - Terrell divulges some misconceptions she hears from women regarding their pelvic floor30:59 - Terrell discusses her upcoming LIVE core and pelvic floor strength training program35:21 - Terrell shares where you can find her online!36:12 - Jessie brings the episode to a close

In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.- - - - - - - - -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!Show Notes 0:55 - Anita explains what we are covering on the podcast today!3:06 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital4:06 - Anita shares the story of a recent client experience with possible infection6:08 - Jessie recalls her cesarean scar infection story - and how partners can help11:34 - Jessie shares what she used to keep her scar/infection clean and dry 13:01 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization14:37 - Jessie shares what the most shocking thing was for her after the first c-section15:18 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for15:50 - Additional scar recovery tactics and tools starting at 6-weeks postpartum18:54 - Jessie and Anita share what techniques they use for scar massage22:46 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal24:01 - Episode wrap up

In today’s episode of the To Birth and Beyond Podcast, Anita gives us an incredibly thorough rundown for coaches and clinicians to learn how to teach clients and patients about pushing during labour and birth. Anita takes us through: What’s happening during labour? how will people know when they are reading to push? What does a effective, successful pushing in a vaginal birth look like? And so much more! This episode is filled with tips and techniques that you can pass along and give you some great things to think about when you are planning programs and treatments!If you’re working with pregnant folks, or would like to be working with pregnant folks, this is the episode for you!Because this is an audio recording of a video class, there are some moments where Jessie and Anita refer to things you can “see” as they are discussing parts of the pelvis, etc. Please look up the phrases we are using in order to discover corresponding images.- - - - - - - - -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 For more details on Jessie's Prenatal Fitness Specialist Academy (pregnancy coaching certification course): http://programs.jessiemundell.com/prenatal-certShow Notes 0:55 - Jessie introduces the episode2:52 - What is labour? Anita breaks down the phases for us9:34 - Let’s talk about some common misconceptions people still have around pushing!13:08 - Anita shares how she educates folks around pushing - and it’s not all about pelvic floor strength17:01 - Does everyone experience that fetal ejection reflex? 28:19 - What is effective pushing like in these scenarios when the pregnant person and baby are tolerating labour well, and how do people know if they are pushing “successfully”?34:30 - Let’s talk through a few different body positions people could be in for pushing (with a brief detour into the immediate re: delayed pushing and labouring down)42:30 - Is there a sweet spot of pushing that is “best” for the pelvic floor?44:47 - For those of us that are working with pregnant folks but won’t be on-site for the birth, what can we do to help prepare people for pushing in our training and treatment sessions?47:30 - Jessie brings the episode to a close

In today’s episode of the To Birth and Beyond Podcast, Anita discusses the how and why of adapting exercise during pregnancy, emphasizing the need to move away from an all-or-nothing mindset. If you are preparing for birth, or know someone who is, this conversation could be vital to the way you prepare your mind and body for both the event of birth, and postpartum life.- - - - - - - - -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-studyEpisode 391: Myths About Prenatal ExerciseShow Notes 0:55 - Check out Anita’s self-study course: Bump to Birth Method2:53 - What we are talking about today!5:45 - Anita shares her own mindset shift with baby #2, and some life scenarios her clients have experienced in pregnancy7:00 - On adjusting expectations in a smart and supportive way8:18 - ALL MOVEMENT COUNTS10:01 - Shift #1 - Consider moving exercise in-home from a gym or other outside location10:56 - Shift #2 - Consider shortening workouts11:04 - Shift #3 - Add movement breaks throughout your day12:35 - Shift #4 - 5-10 minutes of movement to begin/end your day13:30 - BONUS - Mobility exercises don’t drain your energy!14:59 - Anita reflects on the episode16:57 - Anita brings the episode to a close with a final reminderPower Quotes:"All movement counts, not just intense workouts.""Exercise you actually like doing is important."

In today’s episode of the To Birth and Beyond Podcast, Anita and Jessie talk about what it really means to “prepare for birth”. We see this talked about so often, especially on social media - but what does that actually mean? How DO we prepare for birth, this huge event that is greatly so wildly out of our control, but that we can plan and prepare around. We are going to talk the physical preparation, as well as mental, emotional, and logistical preparations!- - - - - - - - -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-studyShow Notes 0:55 - Check out Anita’s self-study course: Bump to Birth Method2:53 - What we are talking about today!3:54 - Physical preparation for birth: building endurance and strength9:36 - Physical preparation for birth: breath and pelvic floor prep13:17 - Mental and emotional birth prep: learning and understanding the process of birth18:19 - Mental and emotional birth prep: develop strong coping strategies20:51 - Mental and emotional birth prep: building mental flexibility24:10 - Logistical birth prep: birth preferences vs. birth plans27:03 - Logistical birth prep: practical life management plan for during AND after birth29:30 - Recap and wrap up!

In today’s episode of the To Birth and Beyond Podcast, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. Plus, we go over 4 tips to help you feel better in your body (and to share with others, so they can feel their best, too!) - - - - - - - - -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 Get Jessie’s FREE, 7-day sample strength training plan (choose-your-own-adventure: pregnancy, postpartum, or perimenopause focus)Show Notes 0:55 - Check out Jessie’s FREE, 7-day sample strength training plan2:34 - Jessie introduces today’s episode5:00 - Tip #1: Fitness and gym spaces are not going to be fat OR body positive9:48 - Tip #2: Keep the focus on YOU11:22 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen14:20 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space16:33 - Recap and wrap up!

In today’s episode of the To Birth and Beyond podcast, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school - including how to relax and techniques for breathing! - - - - - - - - -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 live, online “Prepare Your Pelvic Floor for Birth” workshop - May 21, 2025Bump to Birth Method - self-paced courseEpisode 248: Preparing for an Unmedicated Birth - Katelyn’s Birth StoryEpisode 104: Birth Stories and Preparing for Labour with Jen KuenzelShow Notes 0:55 - Check out Anita’s self-paced course: Bump to Birth Method2:47 - Anita shares what today’s episode is all about!4:10 - Where are your pelvic floor muscles?5:36 - How your pelvic floor reacts to stress7:43 - Symptom examples that may indicate that you have pelvic floor tension8:12 - Let’s learn the flower bloom breath! (and when to use it)10:58 - Where/when to practice the flower bloom breath11:43 - Examples of using the floor bloom breath in birth13:43 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…14:49 - Episode wrap up

In today’s episode of the To Birth and Beyond podcast, Jessie interviews Rikki Cortese, a successful prenatal and postnatal fitness coach. Rikki shares her journey from seeking answers for her own postpartum recovery to building a thriving coaching business. The conversation covers the challenges of balancing motherhood with personal goals, the importance of community support, and the logistics and boundaries involved in an ideal coaching structure. If you are ready to build your dream fitness business, this is the conversation 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 Prenatal and Postnatal Fitness Specialist Academy (PFSA)Rikki Cortese on InstagramRikki Cortese WebsiteShow Notes 0:55 - An introduction to today’s guest, as well as Jessie’s Prenatal and Postnatal Fitness Specialist Academy3:35 - Rikki recalls her journey from the beginning baby stages of coaching 9:42 - Rikki divulges how she continues to do this work while raising three kids11:34 - Rikki describes how she runs her group coaching program - tailored to her schedule16:07 - Rikki shares a boundary she wishes she would have put in place earlier in her 7 years growing a group program18:33 - Rikki thinks back to the hardest part of running fitness classes while having babies21:06 - Rikki shares where she can be found on the internet, and what’s next!22:44 - Jessie wraps up the episode

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths surrounding prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.- - - - - - - - -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 - self-study courseShow Notes 0:55 - Bump to Birth - a self-study course by Anita Lambert2:47 - Jessie and Anita introduce today’s episode subject!3:26 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy7:50 - Myth #2: Avoid all core exercises during pregnancy10:45 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels16:08 - Myth #4: You can’t lie on your back after your first trimester18:18 - Myth #5: Lifting weights is unsafe in pregnancy22:22 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain24:46 - Episode wrap up!