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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 pelvic health. We offer a space to have candid and vulnerable conversations on the struggles and joys of parenthood, 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 perinatal health.
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  • 20 episodes
  • weekly
  • Avg 21 min
  • English

Episodes 20

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  • Tuesday · 13 min

    Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy

    Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy In today’s episode, Anita shares 3 simple strategies to help promote more comfortable and supportive sleep while pregnant. You don’t have to settle for poor sleep or invest in an expensive pregnancy pillow! Anita has practical and easy to implement tips so you can be getting that much needed rest tonight. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References Bump to Birth Method on-demand course: bumptobirthmethod.com Instagram Videos: Strategy 1: Turn in bed with less pain in pregnancy Strategy 2: Sleep Position with 2 pillows Strategy 3: Towel roll for neck pain when sleeping Anita Instagram: @holistichealhphysio --- Show Notes 01:10 - Introduction to the episode 02:52 - Strategy #1 - How to get into bed and how to roll over once you’re in it 06:02 - Strategy #2 - Placing 2 pillows between the knees can be more supportive than 1 09:04 - Strategy #3 - For those with neck pain or numbness and tingling going down their arm 10:13 - Wrapping up the episode 11:17 - Bonus advice from Anita

  • August 18 · 15 min

    Episode 456: Strength Training on a GLP-1. Why Lifting Matters More Than Ever

    Episode 456: Strength Training on a GLP-1 - Why Lifting Matters More Than Ever In today’s episode, Jessie provides evidence based information on why strength training is so important while on a GLP-1 and how it doesn’t erase what the medication is doing, but rather helps build healthier musculoskeletal, pelvic floor, bone mass and cardiovascular systems in your body. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Strong & Supported Online Training Program: jessiemundell.com/coaching-fitness Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know. Show Notes 00:08 - Introduction of todays episode 02:52 - Why is strength training so important, especially on a GLP-1 04:25 - Why you need to think about your musculoskeletal, pelvic, bone, cardiovascular health 08:17 - What is your body also rapidly losing beyond the weight 11:55 - How do I strength train?

  • August 11 · 25 min

    Episode 455: Early Labour. What to Expect, What to Do & How to Know It's Started

    Episode 455: Early Labour: What to Expect, What to Do & How to Know It's Started In today’s episode, Anita is talking all about early labour. One of the most common questions she gets from expecting moms is: 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? So listen in as Anita shares her early birth stories, and covers 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 Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Episode 379: Navigating the Transition Phase of Labour Bump to Birth Method on-demand course: bumptobirthmethod.com Miles Circuit: www.milescircuit.com Show Notes 01:23 - Bump to Birth On Demand Prenatal Education Course 03:21 - Introduction into today’s episode 04:31 - A note for those who are being induced and a little advice 5:47 - Anita’s experience with early labour 7:27 - So what is “early labour”? 9:58 - Tips on what to do during early labour 15:40 - Signs that you’re moving into active labour. What to do and common misconceptions 18:27 - Prodromal labour and positions that could help 21:48 - Some helpful things your partners can do 22:40 - Wrapping up the episode

  • August 4 · 17 min

    Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know.

    Your pelvic floor on a GLP-1 does feel the changes in muscle mass and gut motility. In today’s episode, Jessie dives into 2 side effects she’s seeing in clients. She will provide you with simple yet helpful solutions to guide you through while on GLP-1s. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Bristol Stool Chart: my.clevelandclinic.org/health/articles/bristol-stool-chart Show Notes 00:00 - Intro to today’s episode 02:50 - What symptoms Jessie is seeing in her clients and the connection she seeing with GLP-1s 03:31 - Constipation. Why is this ramping up and what Jessie hopes you can achieve with your bowel movements 08:26 - Lack of exercise and why Jessie wants to keep exercise in your routine 10:51 - Concerns with muscle mass on GLP-1s 12:06 - Let’s talk about nutrition basics to help these symptoms 14:03 - Wrapping up

  • July 28 · 14 min

    Episode 453: Just Found Out You're Pregnant_ Start With These 5 Things

    Episode 453: Just Found Out You're Pregnant? Start With These 5 Things Just found out you're pregnant? In today’s episode, Anita shares the first five things she wishes every expecting mom knew in those early weeks. Instead of another overwhelming to-do list, you'll walk away with practical guidance to help you feel more calm and confident about what actually matters over the months ahead. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ---- Resources and References Anita’s Bump to Birth Method online course Anita’s Prepare Your Pelvic Floor for Pregnancy & Birth Workshop Anita’s Free Prenatal Pelvic Floor Guide Anita’s Instagram: @holistichealthphysio ---- Show Notes 00:00 - Bump to Birth Online Course 01:53 - Intro 04:06 - Tip 1: You don’t need to figure everything out overnight 05:24 - Tip 2: Don’t just put up with pregnancy pain or pelvic floor symptoms 06:54 - Tip 3: Kegels aren’t always the answer 09:07 - Tip 4: How to keep doing the movement you love as your body changes. 10:28 - Tip 5: Birth Prep isn’t something to squeeze in at the end of your pregnancy 12:48 - Additional pregnancy resources from Anita

  • July 21 · 14 min

    Episode 452: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting

    Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting In today’s episode, Jessie breaks down in quick, easy terms 9 common postpartum pelvic floor myths about recovery, symptoms and exercise. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Show Notes 01:40 - Intro 02:54 - Segment 1: Recovery 05:57 - Segment 2: Symptoms 08:53 - Segment 3: Exercise 12:45 - Wrapping Up

  • July 14 · 16 min

    Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That)

    Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That) In today’s episode, Anita shares some of the biggest shifts she’s made over her 16+ years as a physio that have helped her clients become more consistent and ultimately get better results. This episode is for you if you've ever wondered why so many of your clients aren't following through with their home exercise program. ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ---- Resources and References Instagram: @holistichealthphysio Anita’s 1:1 virtual mentorship coaching: holistichealthphysio.com/mentorship Embodia Home Exercise Platform: embodiaapp.com Atomic Habits by James Clear: jamesclear.com/atomic-habits Show Notes 02:21 - One of the biggest shifts that brought more results for my clients. 03:14 - Strategy 1: One question I always at at their first appointment 06:19 - Strategy 2: Habit Stacking 08:27 - Strategy 3: Reducing the Friction 09:58 - Strategy 4: Dedicated Home Exercise Platform 13:41 - Wrapping up the episode 14:40 - Anita’s 1:1 virtual mentorship coaching

  • July 7 · 18 min

    Episode 450: The Importance Of Doing High-impact Workouts When You’re 35+.mp3

    In today’s episode, Jessie and Anita sit down to discuss the importance and benefits for doing high-impact workouts when you’re over the age of 35. This not only benefits you now but also impacts your future as you continue to age. Have a listen now and leave with practical tips for your future. ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Show Notes 00:12 - What’s in Todays Episode? 02:47 - Social Media Already Told You This. But Let’s Clear Up Some Myths. 04:22 - Why Do We Focus on the 35+? 07:57 - High Impact Work is Specifically Good for our Bones 11:00 - What are the Long Term Benefits? 13:51 - When Fear Comes In 14:46 - Introducing High Impact Work 16:39 - Wrapping Up the Episode

  • June 30 · 18 min

    Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens

    Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens. In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: SHOULD I modify? WHEN should I modify? And much more! They go over some signs that may mean you’ll want to modify as well as practical modifications you may want to try! ----- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ----- Resources and References Bump to Birth Method - Anita’s On-Demand Online Prenatal Course: bumptobirthmethod.com Show Notes 0:00 - What we are talking about today 2:13 - Why you may want to consider modifying your exercise in pregnancy 6:23 - Modifications for laying on your back 8:16 - What to do when movements in pregnancy feels different then it did before 13:36 - Core exercise modification considerations 16:15 - Our thoughts when clients have been told to stop certain exercises in pregnancy 17:41 - Episode wrap up

  • June 23 · 11 min

    Episode 448: What You Need To Know About Your C-Section Shelf

    Episode 448: What You Need To Know About Your C-Section Shelf In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours! ---- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References Become A Core & Pelvic Floor Coach: programs.jessiemundell.com/core-coach Show Notes 2:39 - Jessie introduces today’s topic, and Anita defines a c-section shelf 3:47 - Jessie describes her experience with the c-section shelf 5:08 - Is something wrong with your core and pelvic floor if you have a c-section shelf? 6:30 - Is the shelf more pronounced if someone has had multiple c-sections? 8:07 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf? 9:39 - Episode wrap up

  • June 16 · 26 min

    Episode 447: 4 Strategies on How to Practice for Your Birth

    Episode 447: 4 Strategies on How to Practice for Your Birth In today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience. --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! --- Resources and References TBAB Episode 248: Preparing for an Unmedicated Birth – Katelyn’s Birth Story TBAB Episode 104: Birth Stories and Preparing for Labour with Jen Kuenzel Bump to Birth Method on-demand course: bumptobirthmethod.com Prepare Your Pelvic Floor for Pregnancy & Birth: anitalambert.click/prenatal-pelvic-floor-birth-workshop --- Show Notes 00:00 - Intro to this return episode 02:13 – Bump to Birth on-demand course 04:08 – Why we are talking about this again 06:52 – Why it’s important to discover and consider multiple options and resources 09:18 – Practice #1: Hands on strategies (with partner) 11:36 – Practice #2: Deep breathing strategies 13:39 – Practice #3: Things to listen to for focus during labour 18:37 – Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy 21:19 - Use B.R.A.I.N. to help advocate for yourself in pregnancy and labour 25:01 – Episode wrap up

  • June 9 · 24 min

    Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA

    Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSA In today's episode, Jessie sits down with Megan Barrett of Barrett Fitness in Syracuse, NY to talk about her journey from general personal training into perinatal coaching, and how PFSA training opened her eyes to a whole new way of working with clients. They dig into the gaps in standard trainer certifications, why non-fear-based education matters so much in this space, and how to approach body image and validation with pregnancy and postpartum clients. Megan also shares how perimenopause can show up in symptoms and training. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ________________________ Resources and References Pre/Postnatal Fitness Specialist Academy (PFSA) Enrollment: programs.jessiemundell.com/cert Barret Fitness CNY: @barrettfitnesscny ________________________ Show Notes 01:00 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) enrollment is now open! 02:29 - Introducing our special guest, Meghan Barret 03:35 - Get to know Meghan 07:47 - Previous certifications and what they lacked in information 09:17 - What our responsibility is as coaches 10:15 - How pregnancy and PFSA certification changed the way Meghan coaches 11:52 - Changes from pregnancy to pregnancy 12:49 - Body image struggles and how to work with clients through them 15:02 - The shift Meghan has had in coaching through time with clients 16:13 - Perimenopause changes 17:53 - What’s next and where can you find Meghan 23:15 - Wrap up

  • June 2 · 20 min

    Episode 445: Return To Jumping Postpartum: The Step-By-Step Process

    Episode 445: Return To Jumping Postpartum: The Step-By-Step Process In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! ------ Resources and References Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST: jessiemundell.com/exercise-leaking ------ Show Notes 00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo 02:33 - Why were talking about this now 05:08 - What this means if you’re months or years past postpartum 05:30 - Step 1 - Core canister breath 06:12 - Step 2 - Rebuilding mobility stretches 11:47 - Step 3 - Adding weights 13:49 - Step 4 - Building in jumping 17:54 - What we as professionals are looking at for success 19:00 - Wrapping up thoughts

  • May 26 · 17 min

    Episode 444: How To Coach Or Treat Highly Athletic Women In Pregnancy

    In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Jessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST. Show Notes 01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo 02:25 - Introducing the topic of todays episode 03:30 - Why this is more than just their workout programming 03:40 - The why 05:17 - Individualizing the approach 06:17 - Body image and identity 08:14 - Checking in through changes 10:15 - How do we challenge their workouts 11:03 - Balancing physical and mental symptoms 13:15 - Changes pregnancy to pregnancy 14:03 - How do we do this without coddling them? 15:35 - Key takeaways

  • May 19 · 36 min

    Episode 443: What Body-Neutral Fitness Actually Looks Like, with Anna Maltby

    In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts 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 Pre/Postnatal Fitness Speceialist Academy Anna Maltby on Instagram and Substack Pilates for Abortion Funds Show Notes 00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 02:11 - Jessie introduces Anna Maltby 03:59 - Anna’s Career Path 09:18 - Anna talks about her “How to Move” newsletter 10:41 - How to build a body neutral fitness community 13:10 - Our privilege and how to create inclusion 17:25 - Creating a safe place for all body images and strengths 19:06 - Where societies perinatal knowledge gaps are 24:24 - Learn about diastasis and old methods that we even taught back in the day 27:18 - How PFSA not only educations but provides business growth ideas 32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser 35:06 - Anna shares where you can find her on the internet

  • May 12 · 15 min

    Episode 442: Birth Prep for Physiotherapists - The Missing Piece in Your Client Sessions

    In today’s episode of the To Birth and Beyond podcast, Anita is talking about birth prep handouts as the missing piece in physiotherapist client sessions. If you offer birth prep - or are considering doing so - listen in for a framework and things to consider (including questions to ask) while developing your birth prep handout, to help your clients prepare themselves for an empowered birth. - - - - - - - - - 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 Clinical Birth Prep Resource Package Birth Prep for Clinical Practice Online Course (Live with recordings) How to Structure a Partner Labour Prep Session in Clinic Workshop (Live with recording) Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical Therapist Episode 413: Can You Work with Pregnant and Postpartum Clients as a Physiotherapist Before Having Kids? Episode 350: How to Structure a Partner Birth Prep Session in Clinical Practice Episode 383: Birth Prep for Your Physiotherapy Practice Embodia app (referenced as a tool used by Anita in her practice) Show Notes 0:59 - Anita introduces what we’ll be talking about today 2:05 - Anita reviews what birth prep can look like in clinic, along with topics of discussion 8:04 - Anita shares what can be helpful to include when offering something to clients during or after your birth prep session 9:57 - Anita lists ways you can use a birth prep handout during your session, and the benefits 12:24 - Anita shares how she has used birth prep handouts over the years 14:18 - Anita shares additional resources and brings the episode to a close

  • May 5 · 47 min

    Episode 441: The Missing Guide to Reproductive Health with Dr. Anietie Ukpe-Wallace

    In today’s episode of the To Birth and Beyond podcast, Jessie is joined by pelvic health physical therapist, Dr. Anietie Ukpe-Wallace (Dr. Tia). Together, they talk about Dr. Tia’s new book called “Tending to Your Womb,” and digging into everything from pregnancy loss and societal expectations around it, to what Dr. Tia is teaching her 11-year-old daughter about her body and why self-care is a main pillar of her work (and what she means by “self-care”). - - - - - - - - - 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 Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026) Self-Care Physio website https://www.uphill-books.com/book/tending-to-your-womb/#buy-now Show Notes 0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 2:23 - Jessie introduces today’s special guest and what we’ll be talking about! 3:25 - Dr. Tia shares how her book came to be and why it was important for her to write 7:12 - Dr. Tia discusses what has changed in the understanding and societal expectations around pregnancy loss since she experienced it 13 years ago 15:45 - Jessie asks Dr. Tia what she is teaching her daughter about her body right now 21:26 - Dr. Tia explains what self-care really means to her, and why it’s a pillar of her work 31:52 - Dr. Tia shares the most challenging parts of writing the book 36:18 - Dr. Tia discusses how writing the book has changed her work 40:22 - If someone is listening who is struggling with their reproductive journey, Dr. Tia’s got some guidance for you! 44:42 - Dr. Tia shares where you can find her on the internet! 46:22 - Jessie wraps up the episode

  • April 28 · 24 min

    Episode 440: Myth-Busters - Prenatal Exercise Edition!

    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 and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Bump to Birth - self-study course: bumptobirthmethod.com Anita’s Prepare Your Pelvic Floor for Birth Workshop (start in any trimester): prenatalpelvicfloorworkshop.com Show Notes 0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop 1:53 - 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 pregnancy 6:56 - Myth #2: Avoid all core exercises during pregnancy 9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels 15:14 - Myth #4: You can’t lie on your back after your first trimester 17:24 - Myth #5: Lifting weights is unsafe in pregnancy 21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain 23:52 - Episode wrap up!

  • April 21 · 33 min

    Episode 439: Breaking Barriers In Fitness Coaching For Women In India, with Nandini Adhuja

    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 - @unbreakableherfitness Pre/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 together 3:20 - Nandini shares her work and how she got to where she is today 12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these 20:00 - How mentorship shifted Nandini’s approach to exercising for women 21:28 - 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 days 28:24 - Nandini indulges us with the vision she has for her business moving forward 31:02 - Episode wrap up

  • April 14 · 22 min

    Episode 438: Is Pilates Enough to Build Muscle?

    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 Pilates 6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates 8:22 - 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 ME 21:08 - Episode wrap up

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