Episode #68: 6 tips to stay healthy over the holidays

In today’s episode, Rhonda gives us a little life update, a little podcast update, a little office update, and a little how-to-work-with-her update.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEDM Rhonda on IG Email Rhonda Book a call with Rhonda Check out Rhonda’s PDF Design service Check out Rhonda’s other Digital Creation services Check out Rhonda’s Strong at Home VIP(1:1) program Check out Rhonda’s Strong at Home Membership programPODCAST LINKS & RESOURCES Follow Rhonda on IG  Rhonda’s Website  Check out Rhonda’s FREE Resource Library  Pelvic Health and Fitness Podcast  Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - What we are talking about on today’s podcast!(1:15) - An announcement about the podcast!(4:23) - Curious about how my week looks as a solo entrepreneur? (And what to stay tuned for!)(6:44) - Thank YOU - and a reminder about how you can work with me!(7:30) - A little fun update!

Today, Rhonda is honoured to welcome her friend and colleague: Sandra Boyse! We talk about Sandra’s journey into - and the importance of - trauma healing through pelvic health physiotherapy, how she operates her practice, and the ways this type of work can benefit YOU!Sandra Boyse is a physiotherapist specializing in pelvic health with a home office in Dorchester ON. She is a mom to a 6-year-old girl and 4-year-old boy. Sandra is a big advocate for all things women’s health and empowerment!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEFollow Sandra on IG Sandra’s Website(Home Health Physio)PODCAST LINKS & RESOURCES Follow Rhonda on IG  Rhonda’s Website  Check out Rhonda’s FREE Resource Library  Pelvic Health and Fitness Podcast  Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Sandra Boyse to the podcast!(1:18) - Sandra shares more about herself and what got her into the field of physiotherapy and then pelvic health(3:58) - Sandra shares what treating in a hospital as a physiotherapist - especially during a pandemic - looked like for her(6:56) - What did Sandra’s transition out of hospital work - and into building a home treatment office - look like?(13:52) - What does Sandra feel about working from home - and what challenges does she face?(16:10) - What does Sandra’s day-to-day look like running her practice from home?(19:07) - Sandra shares why she is passionate about helping women heal from trauma in her pelvic physiotherapy practice(27:19) - As an internal pelvic physiotherapist, Sandra shares if there is treatment that can happen without that internal assessment(28:26) - If someone is listening and has similar symptoms to what we’ve talked about today, what would Sandra recommend their first step be?(29:32) - What Sandra talks with her clients about regarding mental health(31:24) - Sandra’s final take home message!(32:03) - How people can find - and work with - Sandra!

Today, Rhonda welcomes the incredible Shirley Weir to talk all about the phases of our sexual health lives, and how to ensure a healthy, powerful lifestyle while feeling AMAZING through them all!Shirley Weir introduces herself as a Menopause Chick. Her perimenopause journey began in her 40s with sleep deprivation, brain fog, anxiety & depression which led Shirley to her doctor’s office, the book store and “Dr. Google,” but she was left feeling confused, overwhelmed and alone.From sleep to stress to vulva, vaginal & sexual health, Shirley's research shows that 77% of women have questions, and she has made it her personal mission to ensure 100% of women have access to quality answers.Shirley never imagined she’d become a “vagina health evangelist” but back in 2016, she surveyed her online community about what information and education they were craving—and the responses were, overwhelmingly: MORE options for treating vaginal dryness!Why? Because vulva and vaginal health are important pillars of overall health—and because over 80% of women experience vaginal dryness in postmenopause—yet less than 4% currently have a viable solution.This glaring gap in women’s health is not ok so Shirley has made it her personal mission to bring this statistic DOWN…through quality information, education and thoroughly-researched products...because we all deserve to FEEL AMAZING!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEFollow Shirley Weir on InstagramMenopause Chicks WebsiteMenopause Chicks private Facebook communityThe Nest private community - use the code FIRSTMONTH to get your first month freePODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Shirley Weir to the podcast!(3:04) - Shirley tells us how she got into the space of navigating perimenopause and menopause(4:46) - What is menopause?(7:49) - What is actually happening to our bodies in perimenopause?(10:17) - What are some things we should be watching for that indicate we are in perimenopause?(15:36) - If someone is in the age range, what is the first step?(18:24) - Shirley talks with us a little bit about hormone therapy(27:38) - Shirley walks us through some more symptoms (and why Shirley is such a stickler for language around them)(31:58) - Shirley shares with us a bit about vaginal dryness - and some prevention tips!(40:42) - Does Shirley talk with clients about prolapse?(44:12) - I love how your focus is on helping women feel amazing! Why is that your tagline? (47:42) - Shirley’s biggest take home message(48:36) - How you can find and work with Shirley!

Today, Rhonda welcomes her friend and colleague, Surabhi Veitch! We will talk about Surabhi’s journey through a cultural taboo to having a pleasure-centered life and business. Along the way, Surabhi shares juicy strategies to increase libido, while we start to redefine pleasure - and sex.Surabhi Veitch (she/her) aka The Passionate Physio is an Orthopaedic & Pelvic Physiotherapist, Fitness Coach & mom of 2 whose passion is helping women and mothers feel strong, confident, and pleasure-full through pregnancy, postpartum and perimenopause. Surabhi loves helping people maximize pleasure, mobility and strength, while improving symptoms of prolapse, bladder incontinence, constipation and pelvic pain.She offers physiotherapy in Toronto, virtual coaching globally, and an online fitness membership called BASE. BASE provides simple and sustainable online workouts for moms through all stages of life. Surabhi's philosophy is to respect the whole human in front of her, including a person's culture, social supports, traumas, level of stress, nutrition, sleep, hydration, and lifestyle. In her spare time, Surabhi loves to dance, lift weights, eat delicious vegetarian foods, and spend time with her family.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODECheck out Surabhi’s Reclaim your Pleasure WorkshopCheck out Surabhi’s 28-day Pleasure Prompts CalendarFollow Surabhi on InstagramListen to Surabhi’s Mom Strength PodcastSurabhi’s websitePODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna (Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Surabhi to the podcast!(2:38) - Surabhi shares a little more about herself and what got her into the field of physiotherapy and then pelvic health(8:00) - What spurred Surabhi’s passion to focus on pleasure?(11:24) - How has Surabhi’s experience with pleasure been in her culture and throughout her life? (24:20) - The centers of pleasure - and what we are taught vs the truth(26:58) - If someone is listening and thinks they have low libido, what are some strategies and advice you give to your clients about how to get your libido back?(38:02) - Redefining pleasure and sex(42:42) - If someone is experiencing pain during penetrative sex, what advice would Surabhi give them? (46:00) - Surabhi summarizes her tips from today for people who are looking to increase their pleasure(49:58) - What is one message Surabhi wants to leave our listeners with today?(51:00) - How can people find and work with Surabhi?(52:10) - Episode wrap up!

Today, Rhonda welcomes her friend - 1st ever staff member of her business - Cassandra Vedder! You’ll get an introduction to our new team member, her journey in fitness and parenthood, and ideas to help you in your parenthood journey!Cassandra Vedder is a Physiotherapy Assistant with close to 10 years of experience.She is a wife and mom to 3 kids (ages 11 months - 4 years). She worked atSince graduating from the OTA & PTA program in 2013, she has been working at Cambridge Memorial Hospital, as well as Conestoga College.Outside of work and mom life, Cassandra enjoys date nights with her husband,coffee with a good friend, and planning Women’s events at her church. She has always played sports and loves camping. She is a motherless mother and has had to navigate the grief that came along with learning all the beautiful and difficult adventures that motherhood brings.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODECassandra is now taking on virtual clients on Thursday evenings from 7-9pm!Her rate is $70 per 30-minute virtual session (billed as physiotherapy for Ontario residents).How to book with Cassandra: New 1:1 clients - Please book a new assessment with Rhonda firstFormer 1:1 clients - Please book a 30-minute follow-up session with Rhonda firstExisting 1:1 clients - Feel free to book directly with CassandraAfter seeing Rhonda, she will create and communicate your individualized treatment plan with Cassandra and book you into her schedule!PODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna (Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Cassandra!(2:06) - Why we are having this conversation, today!(4:15) - Cassandra shares more about herself, and what led her to a career as an OTA/PTA!(5:24) - Cassandra outlines her role, and what she does at the hospital(8:15) - Cassandra shares about her kids (3!), pregnancies and postpartum experiences(13:00) - On how we SHOULD have the knowledge to understand and rehab our bodies(15:00) - Cassandra shares her journey with sports/fitness/exercise - before AND with kids!(19:33) - How Cassandra’s mindset has shifted since joining Strong at Home(29:56) - How life has been for Cassandra navigating motherhood after losing her mom (on grieving while mothering)(35:50) - Cassandra shares what she’s learned from parenting three kids - and fitting in exercise while doing it!(39:49) - We were not meant to do things alone - and the ladies discuss the concept of “body doubling”!(41:10) - Cassandra’s biggest take home message, today(42:10) - Cassandra shares where you can find her, and how you can work with her!(43:10) - Episode wrap up!

In today’s episode, Rhonda is honored to welcome her friend and colleague, Hannah Etlin-Stein, to talk about her career journey into birth work, why she’s choosing to do things differently in her work, and what she shares with clients to help them through pregnancy AND postpartum recovery.Hannah Etlin-Stein is a Registered Massage Therapist, Pre/Postnatal FitnessSpecialist, Certified Pilates Instructor Birth Doula and Childbirth Educator. Herpractice focuses on supporting folks in the perinatal period through three pillars ofcare: bodywork, movement and birth support and education.Hannah began working as a personal trainer and Pilates instructor over a decadeago, where at the time her work focused almost exclusively working withprofessional and pre-professional dancers and athletes. Over the years, her practicehas shifted to focus almost exclusively on the perinatal population. Her workinevitably weaves together her experiences as a mover, a bodyworker, a birth workerand a mother. Hannah hopes to fill the gap in holistic, full spectrum care for thiscommunity.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEFollow Hannah on InstagramHannah’s websiteCheck out Hannah’s Strength Made Simple Postpartum programSign-up for Hannah’s FREE workshop - Third Trimester Movement to prepare for Labour and Birth (February 21)Learn more and sign-up for Rhonda’s Strong at Home MembershipPODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - PROMO: Hannah’s upcoming FREE workshop (2:56) - Rhonda is opening the doors back up to her Strong at Home Membership(5:32) - Introduction to Hannah Etlin-Stein(7:08) - Hannah walks us through what got her into the fields of massage therapy, Pilates, doula care AND perinatal fitness(15:28) - Hannah shares how she has resisted niching down - while being successful(22:18) - Hannah talks about why a lot of the messaging in the Pilates and fitness world doesn't sit well with her and why she does things differently(33:27) - Hannah discusses her experience with pregnancy and exercise: what has surprised and challenged her, and how it has all shaped her approach with clients(37:21) - Hannah shares specific strategies and considerations she shares with clients during pregnancy to help them fit movement into their lives(47:03) - Hannah discusses some things that she talks about with her birth prep clients to help them through pregnancy AND postpartum recovery(1:07:18) - Hannah shares her take home message with us!(1:09:15) - Episode wrap up!

In today’s episode, Rhonda discusses a theme she talks about with her clients all the time - mostly with postpartum people! That gradual return to exercise is sustainable and approachable - and Rhonda will share more about it!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEIG Post demonstrating why it’s important to ease back into exerciseJoin Rhonda’s FREE Ease into Fitness Challenge! Check out Rhonda’s Strong at Home MembershipPODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda’s special announcement: The Ease Into Fitness Challenge!(6:20) - What we are talking about today - and why it’s important(10:15) - Reason #1: This approach prevents injuries(14:40) - Reason #2: This approach helps create consistency(16:57) - Reason #3: You’ll be less likely to quit(17:46) - Episode review and wrap up

In today’s episode, Rhonda discusses the New Year: a time of new beginnings and new outlooks. And, she has a soft suggestion as we head into another year on this earth: Instead of focusing on “getting back on track with exercise”, or “getting your body back” in 2024...What if you spend this year working on healing your relationship with food, exercise and your body?If you have the means, consider working with a therapist, non-diet dietitian, and/or size inclusive fitness coach if you’re looking for support on your journey. Affirmations are another great (and free!) place to start. Tune in as Rhonda shares 8 Body Affirmations you can practice reading and/or saying out loud to yourself as we head into this New Year.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEApply to work with Rhonda 1:1Check out Rhonda’s Strong at Home MembershipListen to Episode #68 - 6 tips to stay healthy over the holidaysPODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda introduces what we are talking about on this episode!(6:28) - My body is strong. My body is resilient. My body is capable of amazing things.(6:40) - My body is not broken. Nor does it need fixing. My body has a built-in ability to heal.(6:54) - My body is supposed to change.(7:04) - I am not defined by my fitness level. I am always worthy of rest.(7:15) - I am not defined by the size of my body. My body is worthy at any size.(7:29) - My body size and shape is not an indicator of my health status.(7:42) - I will learn to exercise from a place of appreciation and respect for my bodyinstead of disdain and punishment.(8:00) - Healing my relationship with exercise and my body starts with gratitude. Thank you body for all that you do for me today and everyday.(8:19) - Episode wrap up - and a thank you!

In today’s episode, Rhonda is going to go over 6 tips to stay healthy over the holidays. But, don’t worry - these aren’t those shame-filled, weight loss focused tips that are so popular (and dangerous) in our society this time of year.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEListen to Episode #66 - A different way to look at food, nutrition and body size with Molly RobertsListen to Episode #41: 6 tips to minimize burnout during the holidaysCheck out Strong at Home Winter - 6-weeks of dumbbell workouts you can do over the holidaysApply to work with Rhonda one-on-one in Strong at Home VIPPODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna (Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda introduces what we are talking about on this episode!(2:54) - Tip #1: Get lots of sleep and rest (if you can)(4:04) - Tip #2: Enjoy all your favorite foods…minus the guilt(6:52) - Tip #3: Ask for help (reminder: there is no medal for doing it all by yourself)(8:57) - Tip #4: Set boundaries for yourself and your family, and say no to things you do not want to do(13:50) - Tip #5: Take a social media break, OR unfollow accounts that don’t bring you joy (and what types of accounts to follow)(18:22) - Tip #6: Move your body, because it helps you feel good (not to punish yourself for the food that you ate)(22:33) - If you need help with #6, I’ve got you! Strong at Home Winter(23:12) - Episode review and wrap up!

In today’s episode, Rhonda talks with special guest, Danielle Ufniak, about pregnancy exercise - what got her into physiotherapy, her two pregnancy experiences, and we even bust a few exercise myths while we’re at it!Danielle Ufniak is the founder of Flow Physio + Wellness, a multidisciplinary clinic that includes physiotherapy, chiropractic care, massage therapy, paediatric care, Pilates, yoga and most relevant - women's pelvic health. Danielle is a registered physiotherapist, pelvic floor physiotherapist, certified perinatal fitness coach, certified mat and Reformer Pilates instructor and most recently, a mother to almost 2 children (currently expecting baby #2!) AND the author of the book 'Empowered Mama'. Danielle's mission is to help women feel empowered and confident while moving through the many transformational periods of their lives - periods, pregnancy, postpartum and beyond!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEDanielle’s Website(Flow Physiotherapy + Wellness)  Follow Danielle on IG Buy Danielle’s Book on Amazon - Empowered MamaPODCAST LINKS & RESOURCES Follow Rhonda on IG  Rhonda’s Website  Check out Rhonda’s FREE Resource Library  Pelvic Health and Fitness Podcast  Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Danielle Ufniak to the show!(2:12) - What got Danielle into physiotherapy?(4:50) - How did Danielle set up her business to marry all of her passions?(7:25) - Danielle talks through her experience in 2 pregnancies, things that have surprised her, and lessons in exercise she has learned along the way(15:14) - We bust some prenatal exercise myths (i.e. - kegels are vital, low impact is required, if you stop exercising in first trimester you cannot reintroduce it into your pregnancy later on)(25:21) - What Danielle recommends to clients in terms of exercise considerations for each trimester of pregnancy(36:01) - All about the core - should we stop ALL core work in pregnancy?(39:00) - On personalizing your pregnancy recovery(43:32) - Danielle’s last little bit of advice for us today!(45:27) - How to reach Danielle, and episode wrap up!