To Birth and Beyond

Today, we are rewinding to episode 191, where 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 Bump to Birth Method online program  Show Notes 00:55 - Anita’s Bump to Birth Method - self study online course 3:09 - What is a peanut ball? 4:41 - When does one use a peanut ball, and how? 6:19 - Different pelvic openings and when they are useful in labor 11:02 - Are care providers open to bringing the peanut ball into the pushing stage? 12:57 - Do I really need to get one? I’m planning on having a medicated birth… 17:57 - What size peanut ball should I get? 19:49 - Reminders if you are interested in using a peanut ball! 21:09 - Wrap up!

In today’s episode, Jessie talks with Reena Parekh about her experience with prolapse, and her best advice for others! - - - - - - - - -  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: To Pregnancy and Beyond Pre/Postnatal Fitness Program by Jessie Mundell @itsreenaparekh www.reenaparekh.com Show Notes: 0:55 - Intro to the episode 3:17 - Introduction to special guest, Reena Parekh 4:58 - What we will be talking about today! 5:39 - What has Reena’s prolapse journey been like? 14:46 - The impact pelvic health has on mental health 17:02 - What did returning to exercise look like initially 22:36 - What is Reena’s approach/strategies she uses right now? 27:13 - What would have been helpful for Reena to hear when her prolapse flared up in the early days postpartum? 30:36 - Where you can find Reena! 30:58 - Wrap up

In today’s episode, Jessie discusses why she took a month off of strength training, what it means, and why you might consider a break as well! - - - - - - - - -  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: To Pregnancy and Beyond Pre/Postnatal Fitness Program by Jessie Mundell Show Notes: 0:59 - Today’s show is brought to you by To Pregnancy and Beyond! 3:15 - What I’m talking about today, and why! 3:58 - Why Jessie took a month off from working out  11:10 - Taking time away from exercise: when life stress is high, exercise stress should be low 12:55 - On the intensity of parenting 14:15 - Jessie has been doing a lot of self-talk and self-discovery around bodies - especially her thoughts around her own 16:50 - What does taking a break from exercise mean? Is exercise truly feeding your health? And more questions to ask yourself… 19:30 - Wrap up

In today’s episode, Anita talks with Munira Hudani about all things diastasis rectus abdominis. And, if you’ve heard us talk about diastasis before, make sure to tune in for the most updated information regarding you and your diastasis! - - - - - - - - -  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 Bump to Birth Method online program Munira Hudani – Instagram page: @munirahudanipt Munira’s Course for Professionals: The Diastasis Rectus Abdominis and the Postpartum Core Course Munira’s course for Individuals with Diastasis: InCore Method Show Notes: 0:56 - The Bump to Birth Method on demand is open for enrollment! 3:17 - Introduction to our special guest, Munira Hudani 5:48 - What is the traditional definition of diastasis? What happens during pregnancy and then afterwards? 10:40 - Can I prevent this in pregnancy? 16:20 - Doming: what does it mean? 25:00 - What are some exercises on the traditional safe/unsafe lists? And how would Munira adjust for the gray area? 38:05 - How does Munira approach the surgery discussion?  50:00 - One key thing about diastasis that is important for someone who is pregnant or postpartum to know about diastasis 51:12 - One key thing for professionals to know about diastasis 52:34 - How people can find - and continue to learn from - Munira 54:57 - Wrap up

In today’s episode, Anita talks with Candice Thomas about her experience with perinatal mental health, the gaps in healthcare, and how she is working to mend those gaps. - - - - - - - - -  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 Bump to Birth Method online program: www.bumptobirthmethod.com Evergreen Massage Therapy IG: Evergreen_rmt Livmohrproject Bill 176 : Maternal Mental Health Act 2021 Canadian perinatal mental health collaborative Show Notes: 0:56 - The Bump to Birth Method on demand is open for enrollment! 2:53 - Introduction to our special guest, Candice Thomas 8:38 - What was missing in terms of support and resources for Candice’s first pregnancy? 19:38 - What are Candice’s thoughts on the statistic: 98.5% of care providers say the current system is insufficient for supporting perinatal mental health? 26:48 - Candice shares more about the Canadian perinatal mental health collab 29:08 - What was missing regarding medical care in Candice’s postpartum experiences? 47:03 - What is a piece of advice Candice has for us in terms of perinatal mental health? 49:45 - Candice shares about the meditation side of her offerings 51:40 - Where you can connect with Candice online and in person! 52:55 - Wrap up

In today’s episode, Jessie chats with personal trainer and PFSA alumna, Caitlin Phillips MacDonald, experience inside of the Academy, and what her life and business look like now! - - - - - - - - -  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 - CLOSES THURSDAY, OCTOBER 28th! Show Notes: 0:55 - The Postnatal Fitness Specialist Academy (PFSA) is OPEN! 3:08 - Introduction to our special guest, Caitlin, and why she joined PFSA 8:42 - On sticking to the basics and reframing our relationship to working out in coaching parents 15:20 - What did Caitlin feel was missing between continuing ed on pregnancy and postpartum, and PFSA? 25:57 - What would Caitlin say to those who are on the fence about the Academy? 29:30 - Wrap up

In today’s episode, Jessie and Anita discuss being/acting in the position of coach or health care practitioner when it comes to pregnancy and postpartum exercise plans - and differing opinions. - - - - - - - - -  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 - CLOSES THURSDAY, OCTOBER 28th! Show Notes: 0:55 - The Postnatal Fitness Specialist Academy is OPEN! 3:10 - What we are discussing today! 7:50 - On programming for play, impact and adjustment 10:12 - Has your client made an educated decision for themself about what they want to do with their own body, and have you educated them adequately enough to make that informed decision? 13:55 - Setting clear boundaries about what your coaching/treatment strategies with your clients will be 15:31 - If a client’s discomfort remains, refer them to someone else 17:55 - Notice what clients say about their bodies 19:38 - Wrap up

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

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

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)

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

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!

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

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?

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!

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

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!

In today’s replay of episode 154, Jessie and Anita discuss their top 5 tips for less pain and pelvic floor symptoms while walking during 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  Bump to Birth Course  Episode 134: How to use mobility exercise in pregnancy to prepare for birth Anita’s video with 3 prenatal mobility exercises Anita’s video with mobility exercises for pelvic girdle pain Anita’s video with mobility exercises for upper back / shoulder/ rib ache and stiffness in pregnancy Show Notes 0:01 - Intro to today’s replay episode 1:26 - What we are talking about today!  3:21 - Tip #1: Look at body positioning and breath 10:48 - Tip #2: Thoracic rotation 14:01 - Tip #3: Mobility work  17:16 - Tip #4: What to do if you experience symptoms or pain while walking 18:44 - Tip #5: Let it go

Today, Jessie talks with her colleague, Tara Abel, about how they each stopped thinking about exercise as solely a tool for weight loss, and how you can, too! -    -    -    -    - 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! References: TPAB Trial: www.programs.jessiemundell.com/trial Time Stamps: 0:55 - To Pregnancy and Beyond TRIAL! 2:47 - Who we are talking with today 3:16 - What we are talking about today! 4:50 - When each of us realized that exercise had become a way to keep our bodies a certain way/size/composition? 18:37 - What happened when each of us decided to approach exercise differently? 30:46 - What we hope you understand/realize in listening to/relating to our stories 33:20 - What is it like for each of us now, in 2021? 41:19 - If your body is larger during this pandemic, we’ve got a message for you 45:44 - Wrap up!

Today, Anita and Jessie discuss myths, causes of leaking, and what can help in your journey to return to jumping as a postpartum person. -    -    -    -    - 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! Time Stamps: 1:02 - What we are talking about today 1:35 - MYTH: If I am leaking with jumping, it must mean my pelvic floor is weak 2:33 - Coordination of your pelvic floor 4:45 - The pressure system of your pelvic floor 9:50 - What can actually help #1: Undoing a habit 12:01 - What can actually help #2: Positioning 15:20 - What can actually help #3: Going back to the breath and that core canister 19:36 - What can actually help #4: Getting back to trampoline 21:44 - What can actually help #5: Working on mobility and strength training - even without impact 23:03 - Wrap up