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

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths around 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 courseAnita’s Prepare Your Pelvic Floor for Birth Workshop (start in any trimester)Show Notes 0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop1:53 - Jessie and Anita introduce today’s episode subject!2:32 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy6:56 - Myth #2: Avoid all core exercises during pregnancy9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels15:14 - Myth #4: You can’t lie on your back after your first trimester17:24 - Myth #5: Lifting weights is unsafe in pregnancy21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain23:52 - Episode wrap up!

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 together3:20 - Nandini shares her work and how she got to where she is today12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these20:00 - How mentorship shifted Nandini’s approach to exercising for women21:28 - 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 days28:24 - Nandini indulges us with the vision she has for her business moving forward31:02 - Episode wrap up

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 Pilates6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates8:22 - 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 ME21:08 - Episode wrap up

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 matter9:14 - What a human-to-human connection can bring to the experience that A.I. cannot11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work14:07 - 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

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 today3:24 - On the fear around what your body is like / how it functions now5:18 - What your return to exercise should address/support you in6:23 - What I see in clients when they are active7:54 - Wrap Up

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 GossShow 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 you11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse13:04 - How exercising in pregnancy gives you a head start on your birth recovery14:54 - Additional benefits of exercise, and a wrap up of the episode!

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 InstagramShow 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 subject2:46 - Anita shares what she often hears from expecting parents re: birth prep5:16 - Anita details ways your partner can support you physically10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything11:13 - Anita details ways your partner can support you emotionally and mentally16:20 - Anita details ways your partner can support you in your decision-making19:58 - Anita shares some additional things to learn together that will be helpful in birth24:12 - Anita brings up an important consideration: What feels supportive for you?25:05 - A note for if you choose to have an epidural26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close

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 workouts7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives7:57 - Strategy #1: Take some small exercise equipment to the office9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected10:48 - Strategy #3: Do the workout before you decide to do the workout12:45 - Strategy #4: Make the workout shorter13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow15:58 - Strategy #7: Track workouts in some way17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk 

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 InstagramShow 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 subject3:40 - 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 each9:17 - 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 epidural24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing27:00 - 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 preparation32:56 - Anita wraps up the episode and shares a couple of additional resources

Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do?In today’s episode, Jessie What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+- - - - - - - - -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 0:54 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has)2:13 - Jessie shares what we are talking about today, and how she is positioned to talk on this subject!5:55 - Major Change #1: Hormones begin to fluctuate at 35+9:12 - Major Change #2: You don’t feel like you are bouncing back from stress like you used to10:42 - Major Change #3: Your pelvic floor can be impacted by these changes occurring in the body after 3514:10 - Mistake #1: When you feel like the workout isn’t doing it for you, you increase the intensity and time in the gym16:34 - Mistake #2: On the opposite side of the spectrum, swinging to only low intensity exercise (with a caveat)18:38 - Mistake #3: Over complicating your strength training program20:40 - Pillar #1 of a well-designed exercise plan: Focus on progressive strength training21:27 - Pillar #2 of a well-designed exercise plan: Integrating the pelvic floor and core system into the strength training22:00 - Pillar #3 of a well-designed exercise plan: Build flexibility into your mindset and life with exercise22:43 - Pillar #4 of a well-designed exercise plan: access to coaching AND community23:24 - Jessie recaps the mistakes and pillars outlined above, with a few reminders along the way25:06 - Jessie wraps up the episode with a final invitation to her free, live workshop where she will dive deeper into this subject with you