In today’s episode of To Birth and Beyond, Jessie’s answering another round of listener questions - this time, all about coaching pregnant and postpartum clients. This one is for the coaches, fitness professionals, health practitioners who are seeking answers about exercise and pelvic floor health.
If you’re working with pregnant or postpartum people - or anyone with a pelvic floor - just know that these situations ARE going to come up, so this episode is for you!
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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
Show Notes
0:55 - Jessie is teaching a free, live, online class on October 8th - and you’re invited!
2:24 - Jessie introduces us to today’s topic!
3:00 - Question 1: I have a client who is 20 weeks pregnant and wants to continue CrossFit. How do I know which movements to modify or scale, and at what point should certain exercises be completely off the table?
5:51 - Question 2: I’m a personal trainer without pelvic floor specialization. When should I refer a pregnant or postpartum client to a pelvic floor physiotherapist, and how do I have that conversation without having them feel scared about what’s happening in their body?
9:55 - Question 3: I have a client who is 8 months postpartum and wants to get back to running, but she is still experiencing some leaking. What’s my scope of practice here, and what return to running progressions are actually evidence-based?
13:42 - Question 4: How do I coach breathing and core engagement differently for pregnant clients vs. postpartum clients?
16:56 - Question 5: I’ve got a client with severe diastasis recti (about 3 fingers wide). What does the current evidence say about training with diastasis?
21:02 - Jessie wraps up the episode
In today’s episode of To Birth and Beyond, Anita is speaking directly to you, physiotherapists (!!). She addresses a question she receives frequently from her mentorship coaching clients, as well as in her Instagram DMs: Should i add pelvic health physiotherapy to my orthopedic physiotherapy practice? Today, we are breaking down the choices, pros and cons.
If you’ve ever been thinking about creating a more dynamic practice? This episode might just be for you!
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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
Show Notes
0:55 - Anita introduces us to today’s topic
1:46 - You don’t have to choose between pelvic health and orthopedic!
2:15 - Anita shares her story, back when she had this particular question for herself!
9:23 - Physiotherapists have so many areas they could go into!
10:50 - An argument for mentorship
11:48 - A question to ask yourself: What drew you to the idea of adding pelvic health in the first place?
12:57 - Anita goes through some considerations around adding pelvic health specialization
18:54 - Anita reassures you that you don’t have to ditch your MSK or your ortho (and you can treat whole body)
26:34 - We hope this serves as a nudge to look into pelvic health!
28:49 - Anita wraps up the episode
In today’s episode of To Birth and Beyond, Jessie is answering YOUR listener questions all about exercise and the pelvic floor! Spanning from pregnancy to postpartum to perimenopause, you should find something that fits where you are at right now. And if you are a coach, fitness professional, or health practitioner? We might have some of the answers your clients are looking for!
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - Jessie tells us what we are up to on the podcast today!
1:30 - Question #1: What exercises are safe and helpful in my third trimester as someone who lifted prior to being pregnant? Can I still do squats and deadlifts?
5:00 - Question #2: I think I might have a pelvic organ prolapse. What should I do?
12:30 - Question #3: I’m 8 months postpartum and am still leaking urine when I laugh, cough, or exercise. My doctor said to check back in in 3 months of it’s still happening. Should I wait it out, or start doing something now?
15:28 - Question #4: I’m in perimenopause and my joints ache constantly. Is this hormone related, and what exercises can help?
17:19 - Question #5: During pregnancy, I stop lifting weights. When and how can I safely return to strength training postpartum?
20:24 - Episode wrap up!
Did you know that birth stories are one of the most requested subjects for To Birth and Beyond? In today’s episode, Anita talks with Katelyn, a dental hygienist, all about preparing for her first birth, and her positive, unmedicated birth experience that unfolded! Katelyn shares plenty of advice along the way!
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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
Show Notes
0:55 - Anita’s Bump to Birth Method self-paced course
2:38 - Anita introduces today’s episode and special guest!
4:19 - Katelyn shares a little more about herself
5:31 - Mentally, physically, emotionally…how was Katelyn’s pregnancy?
7:17 - What stories around pregnancy did Katelyn hear from family and friends?
7:58 - How Katelyn found Anita - her pelvic health physiotherapist
9:01 - In terms of exercise and activity, what did Katelyn find helpful and enjoy?
10:38 - How were aches and pains throughout Katelyn’s pregnancy?
11:37 - How did Katelyn prepare for birth?
13:02 - How did her preparations play a role in her birth?
15:51 - How did Katelyn’s husband prepare?
17:17 - Going over birthing options - and getting excited to give birth
19:17 - Did Katelyn listen to a variety of birth stories throughout her pregnancy?
21:20 - How Katelyn chose her type of care provider and where she gave birth
23:44 - Katelyn describes the birth center she chose
24:56 - Finn’s birth experience!
36:21 - Katelyn shares her experience with her doula
38:11 - Katelyn shares about her postpartum recovery
40:34 - What advice would Katelyn give first time birthing people?
41:41 - Wrap up!
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.
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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
Show Notes
0:55 - Bump to Birth on-demand course
2:47 - Anita introduces today’s episode
4:15 - What we are talking about today!
7:40 - Why it’s important to discover and consider multiple options and resources!
9:57 - Practice #1: Hands on strategies (with partner)
12:20 - Practice #2: Deep breathing strategies
14:28 - Practice #3: Things to listen to for focus during labour
19:42 - Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy
24:15 - Episode wrap up!
In this episode of the To Birth and Beyond podcast, Anita and Jessie talk belly band support garments: the myths, the expectations, and how they could benefit you postpartum.
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - What we are talking about today!
1:47 - What we have heard from our clients regarding wearing abdominal support to help “pull abs back together” or “get waist back”
3:06 - Where did this idea of abdominal wrapping come from?
6:55 - Why are we thinking we need to bring our abs “back together”, anyways?
8:29 - How abdominal support - as well as how we talk about it - has changed
13:57 - On listening to yourself and what is working for you at any given moment
15:59 - Picturing your abdomen/core canister, and what you want to be looking for in support, or a support garment
16:41 - Anita’s brand recommendations for wraps and other abdominal support garments
27:52 - How abdominal support could help with mental health
29:33 - Wrap up
In this episode of the To Birth and Beyond podcast, Anita talks with special guest physiotherapist, Liz Frey, to talk all about using red light therapy for pelvic health. If you are like us, you are seeing red light therapy all over your social media feeds - but what is it, and can it benefit you and your pelvic health, no matter your stage in life?
Liz Frey is a pelvic health and orthopedic physical therapist, and clinic owner with her practice that focuses on helping women navigate pregnancy, menopause, and everything in between.
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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
Show Notes
0:55 - Anita introduces today’s special guest and topic
1:48 - What even IS red light therapy?
3:26 - Liz describes the red light pelvic wand, its features, and how it came about
7:57 - Liz runs down the benefits and symptoms the wand can help relieve
15:11 - Liz shares a bit about the blue light benefits!
16:52 - Anita inquires about the risks that might be associated with use of the red light therapy wand, as well as how to use it!
23:22 - Why it’s good to think of a red light therapy wand as an investment
24:23 - Additional red light therapy options for general pelvic health
26:24 - A little more on the benefits of red light therapy on folks with endometriosis
27:40 - Anita brings the episode to a close
In this episode of the To Birth and Beyond podcast, Jessie discusses why her signature online program, “To Pregnancy and Beyond” is getting a rebrand after 10 years on the market!
Bodies are complex. Life is complex. If you are a woman who wants evidence-based strength training with pelvic floor focus, delivered by a coach who has seen the things, who understands the unique challenges of your physiology - this episode (and program) is for you.
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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
Show Notes
0:55 - Jessie welcomes us back to another episode!
1:44 - Jessie’s program, “To Pregnancy and Beyond,” is getting a new name!
2:20 - Why this rebrand was necessary!
7:18 - BIG program rename reveal!
9:06 - Jessie dives into what is changing about the program
10:03 - Who this program serves
11:45 - Applications are open TODAY - and for a limited time (and some program logistics)
14:03 - Special pricing for our Canadian friends - and time-sensitive bonuses
15:32 - Jessie shares why she is so excited to get started with you
17:21 - Jessie brings the episode to a close
In this episode of the To Birth and Beyond podcast, Anita discuss the significance of birth preparation in clinical practice, particularly for physiotherapists. She explores various aspects of birth prep, including understanding labor stages, relaxation strategies, informed decision-making, and the importance of partner involvement. The conversation emphasizes the need for physiotherapists to integrate birth prep into their sessions, providing clients with the tools and knowledge to navigate their birthing experience confidently. The episode also highlights resources available for further learning and mentorship opportunities for professionals in the field.
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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
Show Notes
0:55 - Anita introduces today’s episode as one of our most popular episodes for professionals
2:31 - What we are talking about today!
4:49 - Anita’s experience with birth prep in her practice
5:18 - Birth Prep Inclusion #1: Understanding the stages of labour
6:02 - Birth Prep Inclusion #2: Comfort measures/relaxation strategies
8:25 - Birth Prep Inclusion #3: Labour positions
10:19 - Birth Prep Inclusion #4: Self-advocacy, and how to make informed decisions
13:19 - Birth Prep Inclusion #5: Pushing (positions, timing, breathing, etc)
14:52 - Birth Prep Inclusion #6: Birth partner involvement
15:19 - How does this all fit into clinical practice?
20:22 - If you’re excited to learn more: Labour and Birth Prep for Clinical Practice live online course
22:32 - Episode wrap up
Power Quotes:
"Birth is a physical and emotional event."
"Relaxation strategies are key for labor."
"Self-advocacy is essential during birth."
"Informed decision-making empowers clients."
In today’s episode, Jessie and Anita talk all about cardiovascular training in pregnancy. Is it safe for pregnant women to do cardiovascular exercise or interval training in pregnancy? We will break it down in an evidence-based fashion - what CAN you do? What’s safe? What does the evidence say? Tune in to today’s episode to find out!
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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
Show Notes
0:55 - Join Jessie’s Build Beta Test!
2:28 - Jessie and Anita introduce today’s episode
3:19 - What we know for sure…
5:15 - The benefits of cardiovascular exercise in pregnancy
8:04 - What kind of exercise “counts” as cardio?
10:49 - Let’s talk about heart rate!
15:21 - If you are coming back to cardiovascular activity in pregnancy after a break, or starting from scratch…
18:25 - Key safety points when talking about cardiovascular and interval training work in pregnancy
22:22 - Episode wrap up
In today’s episode, Anita is breaking down what a peanut ball is, as well as how to prepare yourself ahead of time and use one for a more comfortable delivery. If you are curious about whether you should use one (as well as what size to get and how to use it), this episode is for you!
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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
Show Notes
0:55 - Join Bump to Birth, today!
2:47 - Anita introduces today’s episode!
3:51 - What IS a peanut ball, and how it’s different from a traditional exercise ball!
5:02 - Can we us a peanut ball with an epidural?
5:52 - Anita discusses when you’d use a peanut ball in labour (and before!)
7:55 - How does the peanut ball help with labour progress?
9:24 - The importance of learning different ways to use the peanut ball before delivery
10:25 - Anita describes common peanut ball positions
15:52 - Why you should try these positions ahead of time, if possible!
17:10 - Advice for you if you are looking to get your own peanut ball
19:09 - Episode wrap up
In today’s episode, Jessie and Anita answer all of your burning questions about starting your own podcast. From set up, to sustainable management, to booking guests and growing a community around your new show - we’ve got tips for you as we look back on 400 episodes of podcasting together!
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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
Show Notes
0:55 - Jessie is launching her brand new Build beta test - sign up today!
2:16 - Jessie introduces today’s episode!
5:07 - Anita and Jessie share the origin story of their podcast
8:08 - Jessie and Anita talk through how they map out their calendar of topics and episodes, and how they’ve allowed things to evolve over time
12:03 - WE DO NOT DO OUR OWN EDITING (and what we do instead)
14:01 - Anita and Jessie talk the business strategy behind the podcast (lead generation, sales, sponsorship, etc)
19:34 - Jessie and Anita discuss what they wish they knew at the beginning of the podcast process
24:14 - In terms of podcasting equipment…
27:10 - Anita and Jessie talk through their social media and marketing workflow for the podcast
30:57 - A listener asks how much people
32:04 - Re: podcast guests! How do we handle it?
35:27 - Episode wrap up
In today’s episode, Anita and Jessie address listener questions - and some of our own - regarding incontinence before, during and after pregnancy!
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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
Show Notes
0:55 - Check out Anita’s Summer Sale (July 7-July 10) - 40% off Pelvic Floor & Bladder Control Workshop
1:32 - An introduction to today’s episode!
1:49 - What IS incontinence? Anita breaks down each type, and what it entails
6:36 - How common is incontinence in pregnancy?
8:00 - Dialing in on stress urinary incontinence - what is considered “normal” postpartum?
11:16 - Is the rate or type of incontinence correlated with birth type at all in the research, or in clinical experience?
12:38 - Listener Q1: I have been suffering from really horrible urgency - anything you recommend I try?
20:25 - Listener Q2: I’m 2 years postpartum, and have been working out since early postpartum. I’ve been feeling great in and out of the gym until recently - these exercises and loads aren’t new to me. Why am I leaking NOW?
24:33 - Listener Q3: I need information on leak-proof undies!
26:46 - Listener Q4: I can’t seem to cough or sneeze without leaking. Does this go away after birth, or should I be setting myself up for a lifetime of pee pee pants?
28:58 - Episode wrap up
In today’s episode, Jessie chats with friend and colleague, Terrell Baldock, all about perimenopause and the pelvic floor. They explore the changes that occur in the pelvic floor during this stage of life (and into menopause), the significance of strength training for maintaining pelvic and bone health, and the common symptoms women experience. They dive into some common misconceptions, and emphasizes the need for women to advocate for their health and seek support, especially as they navigate these life transitions.
It is NEVER too early or late to educate yourself and take small steps to take care of yourself and your body. Let this episode be your invitation to join us!
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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
Show Notes
0:55 - Check out Jessie’s annual Birthday Sale (June 30-July 4) - 50% off!
2:12 - Jessie welcomes us - and her special guest, Terrell Baldock - to the podcast!
2:57 - Terrell introduces herself and how she got to where she is today!
8:46 - Terrell addresses pelvic floor changes occuring in perimenopause and menopause: Why do we see symptoms coming up for people - sometimes for the first time in their lives - at these periods? And why do we see some symptoms ramping back up?
14:30 - Terrell details her approach to strength training and pelvic floor health through perimenopause and menopause
19:10 - Jessie and Terrell remind everyone that strength training helps increase/hold muscle mass around the entire body that is eviscerated during menopause - including the pelvic floor (and what that means for you)
21:18 - Terrell talks about strength training to offset menopausal bone loss
24:55 - Terrell shares what pelvic health symptoms she is seeing most often in women 40+
27:09 - Terrell divulges some misconceptions she hears from women regarding their pelvic floor
30:59 - Terrell discusses her upcoming LIVE core and pelvic floor strength training program
35:21 - Terrell shares where you can find her online!
36:12 - Jessie brings the episode to a close
In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.
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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.
Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!
Show Notes
0:55 - Anita explains what we are covering on the podcast today!
3:06 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital
4:06 - Anita shares the story of a recent client experience with possible infection
6:08 - Jessie recalls her cesarean scar infection story - and how partners can help
11:34 - Jessie shares what she used to keep her scar/infection clean and dry
13:01 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization
14:37 - Jessie shares what the most shocking thing was for her after the first c-section
15:18 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for
15:50 - Additional scar recovery tactics and tools starting at 6-weeks postpartum
18:54 - Jessie and Anita share what techniques they use for scar massage
22:46 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal
24:01 - Episode wrap up
In today’s episode of the To Birth and Beyond Podcast, Anita gives us an incredibly thorough rundown for coaches and clinicians to learn how to teach clients and patients about pushing during labour and birth. Anita takes us through: What’s happening during labour? how will people know when they are reading to push? What does a effective, successful pushing in a vaginal birth look like? And so much more! This episode is filled with tips and techniques that you can pass along and give you some great things to think about when you are planning programs and treatments!
If you’re working with pregnant folks, or would like to be working with pregnant folks, this is the episode for you!
Because this is an audio recording of a video class, there are some moments where Jessie and Anita refer to things you can “see” as they are discussing parts of the pelvis, etc. Please look up the phrases we are using in order to discover corresponding images.
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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
Show Notes
0:55 - Jessie introduces the episode
2:52 - What is labour? Anita breaks down the phases for us
9:34 - Let’s talk about some common misconceptions people still have around pushing!
13:08 - Anita shares how she educates folks around pushing - and it’s not all about pelvic floor strength
17:01 - Does everyone experience that fetal ejection reflex?
28:19 - What is effective pushing like in these scenarios when the pregnant person and baby are tolerating labour well, and how do people know if they are pushing “successfully”?
34:30 - Let’s talk through a few different body positions people could be in for pushing (with a brief detour into the immediate re: delayed pushing and labouring down)
42:30 - Is there a sweet spot of pushing that is “best” for the pelvic floor?
44:47 - For those of us that are working with pregnant folks but won’t be on-site for the birth, what can we do to help prepare people for pushing in our training and treatment sessions?
47:30 - Jessie brings the episode to a close
In today’s episode of the To Birth and Beyond Podcast, Anita discusses the how and why of adapting exercise during pregnancy, emphasizing the need to move away from an all-or-nothing mindset. If you are preparing for birth, or know someone who is, this conversation could be vital to the way you prepare your mind and body for both the event of birth, and postpartum life.
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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
Show Notes
0:55 - Check out Anita’s self-study course: Bump to Birth Method
2:53 - What we are talking about today!
5:45 - Anita shares her own mindset shift with baby #2, and some life scenarios her clients have experienced in pregnancy
7:00 - On adjusting expectations in a smart and supportive way
8:18 - ALL MOVEMENT COUNTS
10:01 - Shift #1 - Consider moving exercise in-home from a gym or other outside location
10:56 - Shift #2 - Consider shortening workouts
11:04 - Shift #3 - Add movement breaks throughout your day
12:35 - Shift #4 - 5-10 minutes of movement to begin/end your day
13:30 - BONUS - Mobility exercises don’t drain your energy!
14:59 - Anita reflects on the episode
16:57 - Anita brings the episode to a close with a final reminder
Power Quotes:
In today’s episode of the To Birth and Beyond Podcast, Anita and Jessie talk about what it really means to “prepare for birth”. We see this talked about so often, especially on social media - but what does that actually mean? How DO we prepare for birth, this huge event that is greatly so wildly out of our control, but that we can plan and prepare around. We are going to talk the physical preparation, as well as mental, emotional, and logistical preparations!
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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
Show Notes
0:55 - Check out Anita’s self-study course: Bump to Birth Method
2:53 - What we are talking about today!
3:54 - Physical preparation for birth: building endurance and strength
9:36 - Physical preparation for birth: breath and pelvic floor prep
13:17 - Mental and emotional birth prep: learning and understanding the process of birth
18:19 - Mental and emotional birth prep: develop strong coping strategies
20:51 - Mental and emotional birth prep: building mental flexibility
24:10 - Logistical birth prep: birth preferences vs. birth plans
27:03 - Logistical birth prep: practical life management plan for during AND after birth
29:30 - Recap and wrap up!
In today’s episode of the To Birth and Beyond Podcast, Jessie and Anita talk about how to feel more comfortable in your body in the gym and other fitness spaces. Plus, we go over 4 tips to help you feel better in your body (and to share with others, so they can feel their best, too!)
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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
Show Notes
0:55 - Check out Jessie’s FREE, 7-day sample strength training plan
2:34 - Jessie introduces today’s episode
5:00 - Tip #1: Fitness and gym spaces are not going to be fat OR body positive
9:48 - Tip #2: Keep the focus on YOU
11:22 - Tip #3: We often need to practice showing up with confidence in our bodies in certain spaces - it’s not just going to happen
14:20 - Tip #4: If/when you feel ready, you absolutely can speak to the gym staff about what you are experiencing in that space
16:33 - Recap and wrap up!
In today’s episode of the To Birth and Beyond podcast, Anita talks all about the power of the pelvic floor in pregnancy. There’s a misconception that your pelvic floor pushes your baby out, when actually, it’s your uterus that does. Meaning? Your pelvic floor needs to relax. We go over what they don’t teach you in school - including how to relax and techniques for breathing!
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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
Show Notes
0:55 - Check out Anita’s self-paced course: Bump to Birth Method
2:47 - Anita shares what today’s episode is all about!
4:10 - Where are your pelvic floor muscles?
5:36 - How your pelvic floor reacts to stress
7:43 - Symptom examples that may indicate that you have pelvic floor tension
8:12 - Let’s learn the flower bloom breath! (and when to use it)
10:58 - Where/when to practice the flower bloom breath
11:43 - Examples of using the floor bloom breath in birth
13:43 - If you are looking for more guidance with the flower bloom breath, or generally connecting to your pelvic floor in pregnancy…
14:49 - Episode wrap up
