Pelvic Health and Fitness

Send us Fan MailIn this educational episode, Rhonda sits down with pelvic health physiotherapist Aliya Dhalla to revisit the important (and often misunderstood) topic of prolapse. Together, they break down what prolapse really is, common myths, and why symptoms matter more than grades. This episode is packed with compassionate strategies to help you feel confident moving your body again. Rhonda and Aliya share practical tips for managing symptoms, strengthening support muscles, and using tools like pessaries or support garments, all while reminding you that prolapse doesn’t have to hold you back from exercise, motherhood, or living fully.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:Aliya’s websiteBook with Aliya online or in-person in Toronto @ Box Wellness Co.Listen to Aliya’s podcast: The Not Your Mother’s Pelvic Floor PodcastFollow Aliya on Instagram: @boxwellnesscoSupport options mentioned for prolapse: Poise Impressa, Uresta, Hem Support Wear🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:What prolapse is (and what it isn’t)Why prolapse “grade” doesn’t always match symptom severityCommon misconceptions and the emotional impact of an early prolapse diagnosisSymptom management through pelvic floor strength, breath work, and relaxation techniquesThe role of surrounding muscles (glutes, hips, core) in pelvic floor supportAvoiding constipation and managing intra-abdominal pressure during daily lifeReturning to strength training, running, jumping, and other activities safelyUsing tools like pessaries, tampons, or supportive underwear to reduce symptomsUnderstanding how stress, cycle, and nervous system tension can affect symptomsTracking patterns to better understand your body and build confidenceHow to gradually increase tolerance to load and pressure during exercisePost-surgical considerations and the ongoing role of pelvic floor physiotherapyKey message: prolapse doesn’t have to hold you back from movement or a full life

Send us Fan MailIn this episode Rhonda shares 5 practical tips to help you get out of an exercise rut - whether you’ve been sick, injured, busy with summer, or simply feeling unmotivated.This episode is packed with compassionate, doable strategies to remove barriers, reframe your mindset, and rebuild consistency without relying on fleeting motivation. Rhonda shows you how to stack habits, use “temptation bundling” for momentum, and keep workouts short and simple, all while reminding you that life ebbs and flows, and self-compassion is always part of the process.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:Spotify Playlists: Strong at Home Throwbacks + other workout mixesFollow Sohee Carpenter on Instagram (resource on “temptation bundling”)🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:Why September often feels like a “reset” season Why motivation is overrated (and what to lean on instead)Tip 1: Remove barriers (clothing, equipment, scheduling)Tip 2: Use music to get pumped upTip 3: Habit stack workouts with existing routinesTip 4: Temptation bundling (pairing exercise with something you enjoy)Tip 5: Keep it short + simple (5 minute workouts really do count)Encouragement to embrace life’s ebbs + flows with compassion

Send us Fan MailIn this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain.This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:Episode #23 with Antony Lo: Do Something DifferentEpisode #62: How do I know if I’m getting better if I still have pain?Instagram post: Motion is Lotion PhasesInstagram reel: Z-Lying Reset Position5-minute Body Scan MeditationGroup Physiotherapy Classes – class information and waitlist🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:Life + business updates (summer camping, fall routine, new classes)Why fall feels like the best season for structure and balanceAnalogy 1: Motion is lotion – three phases of movementPhase 1: Gentle motion is lotion Phase 2: Variety of motion is lotionPhase 3: Progressively loaded motion is lotionAnalogy 2: Farm field analogy for nervous system + movementUsing pain as your guide (safe zone: 3/10 or less)Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work)Healing is a rollercoaster – why basics always matterEncouragement that small nudges expand your movement “farm field” over time

Send us Fan MailIn this pep talk episode, Rhonda acknowledges the heaviness of the world right now, from global crises to the everyday demands of motherhood, and reminds you that your needs still matter.This episode is packed with gentle, encouraging ideas to help you care for yourself without guilt or perfectionism. She offers compassionate reminders that all movement counts, joy is still allowed, and saying no is a powerful act of self-respect, all while affirming that you’re already doing enough.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:Follow Shanté (The Movement Maestro) on InstagramSubscribe to Shanté’s email newsletterCheck out Shanté’s new podcast: ChatGPT CuriousCheck out ChatGPT (OpenAI)Book with Rhonda🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:Why it feels hard to “show up” in heavy timesInspiration from Shanté Cofield’s wordsA grounding breathwork exercise to release tensionReminder #1: All movement countsReminder #2: Joy is still allowedReminder #3: Saying no is self-respectHow to take small, kind steps for yourself today

Send us Fan MailIn this episode, Rhonda shares 5 real-life strategies to help you keep moving during the busy, unstructured summer months — without guilt or perfectionism.This episode is packed with ideas to help you move in ways that feel good and doable this season. She offers creative, compassionate tips for getting movement in with your kids, on your own, or in snack-sized doses, all while reminding you that all movement counts.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:Check out Rhonda’s Spotify playlistsJoin Rhonda’s Summer Strength Class ($15 pay as you go)Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD)For 1:1 Support - Book with Rhonda at Encompass in Kitchener or VirtuallyJoin Rhonda’s Strong at Home Membership ($79/month CAD)🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:How to make outdoor workouts fun and doableCreative ways to move while your kids playReframing your day to recognize “movement wins”The value of short walks and solo timeFlexible fitness plans that you can follow that support consistency (not perfection)Why self-compassion matters

Send us Fan MailIn this catch-up episode, Rhonda shares why she took a pause from podcasting, what’s been happening in her life and health, and what to expect from the show moving forward.She opens up about her diagnosis with idiopathic tracheal stenosis—a rare condition that made speaking (and breathing!) increasingly difficult—and the medical journey that led to clarity and surgical intervention. Rhonda also reflects on how this experience changed her approach to rest, movement, and advocacy.Plus: life updates, new office hours, working in-person again at Encompass Health and Wellness, and how she’s making space for this podcast in a realistic, sustainable way.💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen🔗 Links & Resources Mentioned:DM Rhonda on InstagramShante's (The Movement Maestro) podcastEmma Jack's (Press Play Physio) websiteCheck out Encompass Health and WellnessWays to book with Rhonda🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:What to expect from today’s episodeA big podcast announcementA new addition to Rhonda's familyRhonda’s health journey and diagnosisWhat it’s like managing work, motherhood, and podcastingA new in-person chapter at Encompass Health and WellnessRhonda’s current schedule and how you can work with her

Send us Fan MailIn 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!

Send us Fan MailToday, 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 IGSandra’s Website(Home Health Physio)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 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!

Send us Fan MailToday, 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!

Send us Fan MailToday, 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!

Send us Fan MailToday, 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!

Send us Fan MailIn 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!

Send us Fan MailIn 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

Send us Fan MailIn 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!

Send us Fan MailIn 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!

Send us Fan MailIn 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 IGBuy Danielle’s Book on Amazon - Empowered MamaPODCAST 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 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!

Send us Fan MailIn today’s episode, Rhonda talks with special guest, Molly Roberts, about other ways to think about food that don’t involve dieting. Diet culture is an all-consuming way to live - and we don’t want anyone to live their whole lives questioning what diet to do next. What Molly does, and the approach she takes, will be so helpful for many folks to learn about.“I just don’t think it’s fair that 80 year olds go on diets” - Molly RobertsMolly Roberts is a mom, partner and Registered Dietitian building healthy relationships with food. With over 25 years of experience in nutrition counseling and group programs, Molly offers weight inclusive care to people seeking to make peace with food and their body. Molly is a Registered Dietitian and a Certified Intuitive Eating Counsellor. Having discovered new ways of thinking about nutrition, she continues to study the concept of Body Trust and also eating disorders. Molly works towards two goals: Food justice in the form of food security for everyone in Guelph, Ontario and sharing the ideas of Health At Every Size with people.===============================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 Rhonda's Black Friday 50% off Sale of Strong at Home WinterFollow Molly on InstagramMolly’s Website10 Principles of Intuitive EatingLearn more about Health at Every SizeLearn more about Body TrustFollow Alex Light on Instagram - examples of diet-culture from the pastPODCAST 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) - Check out Rhonda's Black Friday 50% off Sale of Strong at Home Winter(2:45) - An introduction to special guest: Molly Roberts!(4:06) - Molly tells us what led her to becoming a dietician and intuitive eating counselor(6:27) - What led to Molly transitioning into intuitive eating and body trust after years of experience being a registered dietitian?(7:44) - What IS intuitive eating?(8:45) - What is Molly’s definition of diet culture, and how does she see it showing up in the nutrition and fitness world?(13:15) - How you can care for your health, while eating intuitively and not dieting(16:18) - What body trust means to Molly, and how she helps clients find it(21:16) - A reclamation of the word “fat”(26:18) - We can’t talk about intuitive eating without also acknowledging privilege. Some folks may not have the same access to food as others. Poverty and food insecurity are real things. Molly talks with us a bit about that, an

Send us Fan MailIn today’s episode, Rhonda talks with special guest, Erica Webb, about self-kindness as a practice, and her journey into a practice mixing movement, self-love, and counseling - as well as finding joy as a parent and business owner.Erica Webb is a registered counsellor and mindful movement coach who supports the humans she works with to feel more at home in their body and mind. Drawing from an extensive toolbox of mind-body techniques, Erica champions her fellow humans to reclaim self care and self-kindness so they can manage aches and pains while also befriending their inner world. ===============================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 EPISODEErica’s Website Follow Erica on Instagram Check out Erica’s YouTube channel  Listen to Erica’s Self Kind PodcastPODCAST 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) - An introduction to special guest: Erica Webb!(2:05) - Erica shares with us a little bit more about herself and what got her into the field of movement and yoga(7:30) - Erica looks back at how she previously misused self-care practices - and how that has evolved(10:43) - What called Erica to yoga? And a bit about the early days of her business(15:56) - On values and value misalignment in career and life(19:14) - On feeling pressure to be perfect - and pivoting to self-love and care(27:26) - Erica tells us a bit about her own journey with self-kindness - which includes working through guilt(34:45) - What caused Erica to look at her movement practice differently and change things?(38:35) - Erica’s counseling journey(40:50) - What does Erica’s work and practice look like now in movement and counseling?(43:21) - Some strategies Erica speaks to her clients about in the postpartum period to encourage more self-care and self-kindness(52:13) - Erica shares a bit about her journey with finding more joy and setting boundaries as a mom and business owner(1:02:27) - How can people find and work with Erica?

Send us Fan MailIn today’s episode, Rhonda talks with special guest, Myranda Reimer, all about pelvic health physiotherapy, it’s importance (and her specialization) in the preconception phase, and mindset work (especially in navigating this time having been an athlete).Myranda Reimer is a women’s health physiotherapist and strength and conditioning coach. Her practice is built on the simplicity of foundational health & fitness education and strategies. Her focus is on helping females of all ages and stages of life enhance body literacy, strength, confidence, trust and joy through movement. Myranda is passionate about helping you adapt exercise into exactly what you need it to be, so you too can reap the vast spectrum of physical, mental and social benefits!===============================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 EPISODE Check out Rhonda’s Strong at Home VIP Tier Fill out an application for SAH VIP hereMyranda’s Website Follow Myranda on IGPODCAST 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: (0:55) - Applications for Strong at Home VIP Tier open FRIDAY!(4:30) - An introduction to special guest: Myranda Reimer!(5:42) - Myranda tells us more about herself and takes us through what got her into the field of physiotherapy and coaching(11:53) - What sparked Myranda’s interest in pelvic health physiotherapy?(16:52) - Myranda talks a little bit more about athlete brain, the all-or-nothing mindset and why it might be important to work on your mindset before getting pregnant(24:28) - What are some things that Myranda has done, personally, to get to a better place in her relationship with exercise?(27:23) - On taking negative triggers out of your life (33:53) - Myranda tells us a bit about cycle tracking and why that might be important for folks to learn in the preconception phase - and what it means for overall health(52:55) - What advice would Myranda give people who want to optimize their health or their cycle? (56:22) - How can people connect - and work - with Myranda?

Send us Fan MailIn today’s episode, Rhonda talks with special guest, Daniela Spear, all about healing chronic pain through movement. Daniela shares her personal experience with Lupus, moving into healing and coming off her medications, and her passion for helping others in their autoimmune healing journeys.Daniela Spear, also known as Coach Dani, is a Restorative Movement Practitioner with a mission to change the conversation on Autoimmune Disease. She was diagnosed with Lupus in High School but has taken an unconventional approach - combining the science behind human performance and psychosomatic practices - to heal 15 years of autoimmune symptoms and is now living her medication free life. Dani now teaches movement and self-body work to help her clients create a more compassionate relationship with their body to heal autoimmune and chronic symptoms. ===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review onApple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEDaniela’s WebsiteFollow Daniela on IGListen to Daniela’s Remade Life Podcast Download Daniela’s free ebookSign up for Daniela’s newsletterBook an appointment with DanielaPODCAST 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: (0:55) - Introduction to today’s special guest(1:47) - Could you tell our listeners a little bit more about you and what got you into the movement space?(7:28) - I would love to hear a little bit more about your journey and story with autoimmune disease, and how you turned your passion into a business(16:24) - Why are you so passionate about changing the conversation around autoimmune disease and the fear around diagnosis?(19:47) - What motivated you to go beyond this path of “sick Daniela”? Can you share a little bit about your journey to becoming medication-free?(26:05) - On the importance of creating a healing environment - and how!(32:05) - If anyone is listening and would also like to explore a medication-free - and/or healing - journey with autoimmune disease, what would you recommend to them? (36:38) - In terms of your own recovery and getting off of medication - how was that with your providers? Were they supportive? (40:40) - What does medication do for Lupus?(42:34) - What is the message that you want our listeners to leave with today?(44:32) - What advice would you give someone to start improving their relationship with their body?(47:18) - The importance of slowing down and stillness(53:18) - How can people find and work with you?(56:43) - How does strength training work into a healing practice for autoimmune disease?

Send us Fan MailRhonda’s clients come to her with symptoms like leaking, heaviness, low back pain, hip pain and more (including frustration). In today’s episode, Rhonda shares 5 strategies and markers she walks her clients through to help them see the big picture and recognize the road of their own healing journey. ===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review onApple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODESign-up for the 50% off 1-month trial of the Strong at Home Membership (*discount automatically applied at check-out) Listen to Episode #46: 7 reasons your pelvic floor symptoms may have changed recently Listen to Episode #24 - 6 ways to relax the pelvic floor Check out Rhonda’s Strong at Home VIP(One-on-One) 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: (0:51) - Strong at Home Membership with Rhonda - Discount Offer(3:59) - What I’m talking about today!(5:03) - How healing works(6:52) - #1 Strategy: Noticing your symptoms less often throughout the day(8:45) - #2 Strategy: Notice symptoms that are less intense, overall(10:12) - #3 Strategy: Look at what you are able to do functionally in your workouts, and day, without symptoms(13:32) - #4 Strategy - Notice when you are feeling stronger with your workouts and within your day(14:52) - #5 Strategy - Notice if/when you are feeling more confident and having more trust in your body(16:28) - Episode overview and wrap up!

Send us Fan MailIn this episode, Rhonda goes over practical, actionable steps you can take to minimize pelvic floor symptoms you are dealing with. If you don’t have the means to see (or feel uncomfortable seeing) a pelvic floor physiotherapist, you can start with this list, today, to stay adaptable and resilient to handle the stresses of parent life!===============================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 #57: The Pelvic Health and Fitness Podcast is 2 years old! Ask us anythingSign-up for Rhonda’s Weekly NewsletterEmail Rhonda for a list of local PFPT referral sourcesCheck out this Global Directory to find a PFPT near youListen to Episode #25: Tips to have great poops with Aliya DhallaPODCAST 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: (0:54) - It’s Rhonda’s first solo episode since Dayna has stepped back from the podcast(2:09) - What we are talking about today!(6:48) - Tip #1: Stop sucking in your tummy(11:18) - Tip #2: Relax your glutes(14:05) - Tip #3: Avoid straining on the toilet(17:25) - Tip #4: Breathe when exerting force(20:40) - Tip #5: Vary up your posture(25:45) - Episode recap

Send us Fan MailIn this episode, Rhonda chats with her friend and colleague, Laura Jean, about her journey to become a weight inclusive dietitian, her values as a mom and business owner, as well as how to determine and hold your own values in business, motherhood, and beyond.Laura Jean is a dietitian by trade, weirdo at heart and 80 year old nanna by nature. She's passionate about supporting health professionals to bring more of themselves and their values into their businesses. Laura practices (and runs her business) with a non-diet, weight inclusive, trauma informed, social justice, human centered approach front of mind. She's based in Australia and when she's not challenging the status quo over at you can find her kicking back enjoying her daily iced coffee or pottering in her permaculture garden.===============================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 Laura on IGLaura’s WebsiteLaura’s Dietitian Values PodcastLaura’s values-based business workbook Laura’s 3 part podcast series on finding your values:Part 1Part 2Part 3PODCAST 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: (0:51) - Welcome and intro to our special guest: Laura Jean!(2:08) - Laura shares a little bit more about herself and what led to her becoming a dietitian(7:39) - How did Laura transition into working with business owners on creating values-led businesses?(12:22) - Laura shares how it’s been to navigate being a weight inclusive dietitian, as well as leading with social justice in mind.(27:22) - How does Laura run a business that is in alignment with her personal values, as well as her values as a mom?(41:53) - How to assess whether you are in alignment with your values in your body(46:22) - On navigating mom guilt and modeling behavior for your children(56:50) - How to find and navigate your own values(1:04:33) - How you can find Laura online!(1:05:50) - Episode wrap up!

Send us Fan MailIn this episode, Rhonda chats with perinatal mental health advocates, Catherine Mellinger and Lisette Weber about their non-profit work with Together Waterloo, how they got into it and WHY!Catherine Mellinger (she/they) is a queer femme birthing parent to two neurodiverse children, who identifies as living with an invisible disability. She is a certified Expressive Arts Therapist having graduated from the CREATE Institute in 2011, and continued on to gain training in Perinatal Mental Health from Canadian Perinatal Mental Health Trainings and Postpartum Support International. She began to specialize in working with Perinatal populations due to her own lived experience of pregnancy and postpartum mental health challenges, due to a pre-existing mental health disorder. Lisette Weber (she/her) is a mama of two, a certified postpartum doula, and a perinatal mental health activist. Her experience with postpartum depression and anxiety led her into her work with postpartum populations. She is a certified Full Spectrum Doula through Birthing Advocacy Doula Trainings. Lisette has further education in perinatal mental health through CPMHT, PSI, and 2020 Moms. With a passion for helping others, she also became a certified GPS facilitator to provide peer support groups in her area. She currently juggles her volunteer work with two rambunctious kiddos at home.===============================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 EPISODE Together Waterloo WebsiteFollow Together Waterloo on IGDonate to Climb Out of the DarknessBecome a Star Supporter for Together WaterlooPODCAST 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: (0:51) - Welcome and intro to our special guests: Catherine Mellinger and Lisette Weber!(3:00) - Catherine and Lisette tell us a little bit more about themselves and what got them into perinatal mental health(18:09) - What makes Lisette and Catherine so passionate about supporting folks in the perinatal mental health journey?(25:00) - Catherine and Lisette shed some light on the imbalanced access to perinatal health support in Waterloo region and how their work hopes to inspire change(29:50) - How do Lisette and Catherine get their name and business out there to find clients who need their support?(37:41) - How did Together Waterloo come to be, and how does it serve the community?(57:58) - What advocacy initiatives is Together Waterloo a part of that others can ge

Send us Fan MailIn this episode, Rhonda chats with her friend and colleague, registered dietician, Rosanne Robinson. They talk about everything school lunches - from packing them, to working with “learning eaters”, and even navigating tricky food conversations stemming from problematic diet culture.Rosanne Robinson is a mom of 2 and a registered dietitian who has specialized in pediatric and family nutrition since 2010. Through a non-diet, body inclusive, and neurodiversity affirming lens, she helps parents move from chaos to calm at mealtimes and raise happy, healthy and intuitive eaters. Rosanne is the co-owner of Blueprint Nutrition, a virtual private practice with a dual specialization in Child & Family nutrition & Sports Nutrition that serves clients across Canada. ===============================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 EPISODELink to Rosanne’s School Lunches 4 Kids Masterclass - Use discount code RHONDA20 for 20% off! (valid from August 1st at 9 a.m. ET until August 10th at 10 p.m. ET)This FREE bento box is available to the first 50 people who register!Blog - Should we ask kids to eat their healthy food firstRosanne’s WebsiteFollow Rosanne on IGFollow Rosanne on ThreadsRosanne’s Facebook GroupPODCAST 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: (0:51) - Promo for the School Lunches 4 Kids Masterclass from Rosanne Robinson(3:22) - Welcome and intro to our special guest: Rosanne Robinson!(4:26) - Rosanne shares her background and what attracted her to becoming a dietician(9:50) - What is an non-diet dietician? And why has Rosanne chosen this approach for her practice?(13:48) - Rosanne shares what her masterclass, School Lunches 4 Kids, entails(15:26) - Lunch gear - what are some essentials and special considerations?(21:50) - FOOD! What are some tips for packing lunches for “learning eaters”, and how do we get enough variety and protein in food options?(28:28) - Food and school -  navigating tough food conversations with kids, and outdated lessons learned at school around food and diet culture (40:07) - What are some tips if your child comes home from school with a full lunchbox?(46:08) - Rosanne shares some final thoughts with us!(47:38) - Where you can find Rosanne online!

Send us Fan MailIn this episode, Rhonda and Dayna celebrate 2 years of the podcast by hosting an “ask us anything” episode! Tune in for the answers to all your burning questions about physiotherapy, podcasting, and what’s next!===============================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 Emma Jack on IGFollow Sandra Boyse on IG For more information on tummy tuck surgery and rehab, check out: Lisa Ryan and Munira Hudani of Tummy Tuck Rehab For fellow fitness and healthcare pros: Check out Rhonda’s PDF Creation ServicePODCAST 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: (0:58) - How we are celebrating 2 years of the podcast!(1:18) - Question 1: Did you both always know you wanted to be physiotherapists?(9:12) - Question 2: Have either of you had injuries that you had to go to physiotherapy for, yourselves?(19:15) - Question 3: From Emma (@pressplayphysio) What’s been your biggest lesson from podcasting?(26:10) - Question 4: From Sandra (@home.health.physio) DR - In regards to diastasis recti, how do we know if it’s healed?(36:30) - Question 5: From one of Rhonda’s Strong at Home clients: Does it make any difference if I do the single exercises three in a row opposed to doing the exercises in the circuit routine, three times?(41:25) - Question 6: If you were going to be anything other than a physiotherapist, what would you be? (47:15) - BIG announcement about the podcast, and wrap up!

Send us Fan MailIn this episode, Rhonda and Dayna welcome fellow pelvic health floor physiotherapists, Chrissy Clark and Kelly Sadauckas! They talk about their passions for pelvic and preventative healthcare, red flags for pregnancy and postpartum fitness programs, and dole out their best advice when it comes to nutrition and fitness during pregnancy!Dr. Kelly Sadaukas is one of a handful of PTs in the world who are double board certified in orthopedics and pelvic health. Dr. Chrissy Clark is a board certified specialist in pelvic health as well as a CrossFit Level 2 Trainer.  They are a POWERHOUSE of knowledge, information, and fun to keep you strong and pain-free during your pregnancy. Recognizing the state of maternal health in the USA, and the benefits of simple nutritional and strength training guidance for pregnant mamas, they came up with a solution. They created "Your RAD Pregnancy," an affordable online streamable course packed with reliable, up-to-date, and practical information on how to stay pain-free during pregnancy and to continue weightlifting for optimal health of mom and baby.===============================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 Dr. Chrissy on Instagram Follow Dr. Kelly on Instagram Check out and Buy Your Rad Pregnancy! ( Make sure to use discount code RHONDA20 for 20% OFF Your Rad Pregnancy!)Studies mentioned in episode from Dr. Kelly and Dr. ChrissyLily Nichols: Real Food For PregnancyPODCAST 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: (1:06) - Rhonda introduces our special guests!(2:18) - Chrissy and Kelly share a bit more about themselves and they got into the world of pelvic health(6:48) - What makes Kelly and Chrissy so passionate about helping folks feel their best during pregnancy?(13:50) - What do Chrissy and Kelly think are some red flags or components of a program that listeners should be wary of?(23:47) - What kind of advice do Kelly and Chrissy give clients? And how do they help clients, family, friends and other medical providers understand that what they’re advising is safe for mom and baby?(33:55) - What are the top 3 pieces of advice Chrissy and Kelly give their clients around exercise?(37:42) - What are the top 3 pieces of advice Chrissy and Ke

Send us Fan MailIn this episode, Rhonda talks with pre and post-partum fitness coach, Laura Jawad, about the differences between pelvic floor physiotherapy and personal training - and how they fit together. They cover things like gaps in education for expectant parents, the importance of care teams, and more!In this episode, Rhonda talks with pre and post-partum fitness coach, Laura Jawad, about the differences between pelvic floor physiotherapy and personal training - and how they fit together. They cover things like gaps in education for expectant parents, the importance of care teams, and more!As a pregnancy and postpartum personal trainer and birth doula, Laura Jawad helps people feel strong and confident in their changing bodies.Laura's journey navigating her own pregnancies and difficult postpartum recoveries opened her eyes to major gaps in care offered to birthing parents. She left her role as a PhD-trained scientist to become the coach and resource she needed during those vulnerable years.Today, she does more than simply program workouts. She helps people recognize pregnancy and postpartum as pivotal opportunities to grow strong and thrive. As a coach and a content expert with over five years exclusively focused on pregnancy and postpartum, she's on a mission to de-stigmatize conversations around birthing bodies and pelvic health. Laura holds certifications as a Girls Gone Strong Certified Pregnancy and Postpartum Coach and as a Certified Pregnancy and Postpartum Athleticism Coach.===============================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 EPISODELaura’s websiteLaura’s blog Follow Laura on Instagram Girls Gone Strong Certification Pregnancy and Postpartum Athleticism CertificationPODCAST 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: (1:06) - Rhonda introduces Laura Jawad!(2:13) - Laura tells us how she got into the world of pre and postnatal coaching(8:38) - What have the 5 years since Laura got certified looked like?(13:06) - What are the major gaps that Laura sees in the care offered to birthing parents?(17:49) - What are the differences between fitness coaches and pelvic floor physiotherapists?(22:15) - On having a care team instead of a la carte (29:00) - Laura talks about her business, who she works with, and her offers!(30:30) - Where to find Laura online!(31:05) - Last bit of advice from Laura and episode wrap up!

Send us Fan MailIn this episode, Dayna and Rhonda welcome special guest, Jamie Straker, to talk about all things strength training during pregnancy. We discuss how Jamie got into the field of pregnancy and postpartum fitness coaching, the advice she was given during her pregnancies, we bust some myths, and more!Jamie Straker is a Certified Pregnancy and Postpartum Athleticism Coach with over 6 years experience supporting pregnant people in their fitness journeys. She has a passion for helping people feel strong and confident throughout their pregnancies, as they prepare for labor and birth, and during the postpartum period. Jamie is a mom of two who loves to be active, whether it's strength training, joining a group fitness class or training for an upcoming run or triathlon.===============================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 EPISODEBrianna Battles - Pregnancy and Postpartum Athleticism Antony Lo - The Female Athlete CourseMommy Berries Health on InstagramFollow Jamie on InstagramJamie’s Website“If we lived how we train” - @beardthebestyoucanbe on InstagramPODCAST LINKS & RESOURCESFollow Rhonda on IGRhonda’s WebsiteCheck out Rhonda’s FREE Resource LibraryPelvic Health and Fitness PodcastBook with Dayna (Rebirth Wellness)SHOW NOTES: (0:52) - Introduction to our special guest, Jamie Straker!(1:31) - Jamie tells us about her journey into the world of postpartum fitness coaching(3:59) - What was the most challenging part of exercise during Jamie’s pregnancies?(5:35) - Where in her journey did Jamie realize she needed to learn more? And freedom of exploration(10:03) - How does Jamie work with her clients through the all-or-nothing mindset?(16:09) - We talk through some common myths about exercise during pregnancy?(30:00) - How does strength training during pregnancy prepare clients for birth and postpartum?(35:40) - Final words from Jamie!(36:05) - Where you can find Jam

Send us Fan MailIn this solo episode, Dayna talks about something that has been coming up in clinic a LOT recently - wrist pain. What is mom wrist? Why do we get wrist pain in postpartum? What are some things we can do about it in the short term - and what can we expect in the long term?===============================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 EPISODESpica splint on AmazonPODCAST 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: (1:02) - What we are talking about today!(4:06) - Tip #1: Pay attention to how you are using your wrists in a day(7:21) - Tip #2: Ice(9:30) - Tip #3: Gentle wrist stretches(13:00) - Rundown of the tips given so far today!(13:49) - Tip #4: Try a Spica splint(16:39) - Wrap up

Send us Fan MailIn this solo episode, Rhonda takes you behind the scenes of her journey into the sport of Olympic weightlifting. She will touch on 3 topics that have come up for her as she has started this new sport - and how she moves through them!===============================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 EPISODESign-up for Rhonda’s Strong at Home MembershipShanté Cofield’s Action Academy Workshop Where Rhonda trains - Power Academy out of Gym41Brianna Battles Pregnancy and Postpartum Athleticism CourseTo Birth and Beyond Podcast with Jessie Mundell and Anita LambertEpisode #46: 7 reasons your pelvic floor symptoms may have changed recently Episode #39: Healing your relationship with food with Jordana EdelsteinPODCAST 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: (0:52) - I have officially opened the doors to my Strong at Home membership!(3:11) - What Rhonda is talking about today!(4:19) - Where Rhonda started (and what IS Olympic weightlifting?)(5:54) - On finding joy outside of business - and how Rhonda did it(9:00) - Overview of topics we will touch on today’s episode(10:00) - Rhonda’s prolapse journey - and what she learned through it(20:17) - On struggling with body image(41:05) - More on finding joyful activities outside of work life(46:30) - Episode wrap up

Send us Fan MailIn this episode, Rhonda chats with special guest Traci Townsend all about strength training for women over 50 years old. We discuss her journey from teaching to fitness, special considerations for folks over 50, and what she has learned along the way. Traci believes that fitness is for everyone and meets women where they are so that they have a successful fitness journey and establish lifelong fitness habits. Thanks for joining us, Traci!===============================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 EPISODE Sign up for Rhonda’s FREE Pelvic Floor Workshop here Listen to Episode #37: All things menopause with Wanjira Njenga Check out Shante Cofield (The Movement Maestro)  Follow Traci on Instagram Check out Traci’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: (0:54) - Rhonda’s upcoming virtual workshop for moms: Strong from the Inside Out!(2:31) - Rhonda introduces our special guest for today: Traci Townsend!(3:25) - What got Traci into the world of fitness coaching?(5:57) - How did Traci incorporate her years of teaching into her new role?(8:04) - Who is Traci’s ideal client? Where are Traci’s clients at in their journey when they seek Traci out?(13:28) - What has Traci learned from working with clients over 50?(19:17) - What do conversations on weight loss (and other fitness outcomes) look like with Traci’s clients? Are there special considerations to make when working with women over 50?(24:00) - What has been the most rewarding part for Traci about starting a business?(26:05) - What has been the biggest challenge for Traci in starting a business?<

Send us Fan MailIn this episode, Rhonda and Dayna chat with Laura Holland and Nadia Qahwash all about preparing your pelvic floor for pregnancy and postpartum. Laura Holland and Nadia Qahwash are pelvic floor physiotherapists in the K-W region who are big believers in providing women with knowledge, comfort and confidence to birth smarter, not harder. They believe that teaching women the foundations of their pelvic health during pregnancy will set them up for a positive birth and healing experience, postpartum. Together, they make up Birthwell!===============================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 EPISODE🔹 Listen to Laura’s previous episode on Postpartum Return to Intimacy🔹 Follow Birthwell on Instagram🔹 Birthwell Website🔹 Follow Laura on Instagram🔹 Follow Nadia on InstagramPODCAST LINKS & RESOURCES🔹 Follow Rhonda on IG🔹 Rhonda’s Website🔹 Check out Rhonda’s FREE Resource Library🔹 Pelvic Health and Fitness PodcastSHOW NOTES: (0:52) - Who we are talking with today - and what we are talking about!(1:47) - Nadia and Laura share a little more about themselves and how they each got into the world of women’s health physio(9:03) - What led Laura and Nadia to join forces and create Birthwell?(13:02) - What are some top tips that Nadia and Laura discuss with clients about pelvic floor health in pregnancy?(18:05) - How does focusing on pelvic floor health during pregnancy help prepare clients for postpartum?(21:40) - What are some top tips that Nadia and Laura discuss with clients about pelvic floor health, postpartum?(31:39) - Laura and Nadia tell us about their new online course!(34:10) - Is there anything else Nadia and Laura would like to leave our listeners with?(38:34) - How can people find Laura, Nadia, and Birthwell online?

Send us Fan MailIn this episode, Rhonda and Dayna chat about some habits in the bathroom that could be impacting your pelvic floor health - and we discuss options for correction!===============================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 EPISODEUPDATED Incontinence Resource from Rhonda (and other FREE resources) Episode #25: Tips to have great poops with Aliya Dhalla - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast/episode25Bristol Stool ChartPODCAST LINKS & RESOURCESFollow Rhonda on IG - https://www.instagram.com/rhondachamberlainptRhonda’s Website - https://www.rhondachamberlainpt.comPelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcastSHOW NOTES:(0:52) - What we are talking about, today! (and a helpful guide that Rhonda has updated for you!)(2:25) - Habit #1: Straining to pee(8:11) - Habit #2: Straining to poop (and constipation management)(14:45) - Habit #3: Going pee “just in case”(21:40) - Habit #4: Having urgency with certain environmental cues(26:00) - Habit #5: Delaying the urge to have a bowel movement(29:06) - Habit #6: Hovering over the toilet(31:27) - Wrap up!

Send us Fan MailIn this episode, Rhonda and Dayna chat about some common exercise tendencies, habits and strategies that could actually be hindering pelvic floor and core health - especially postpartum. We cover being aware of what is going on in our pelvic floor, as well as how to strengthen it and relax 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 EPISODE We’ve learned so much from Antony Lo (The Physio Detective) - https://physiodetective.comPODCAST LINKS & RESOURCESFollow Rhonda on IG - https://www.instagram.com/rhondachamberlainptRhonda’s Website - https://www.rhondachamberlainpt.comPelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcastSHOW NOTES:(0:52) - What we are talking about, today!(3:22) - What is skipped, pelvic floor-wise, in physio school(5:15) - Why over-activating your core may be making your symptoms worse(7:15) - It’s a hard sell to get people to let go of tension in their pelvic floor(9:08) - What holding tension in our tummies does to our core(11:38) - Get curious in changing the amount of overactivation throughout the day(12:56) - The idea of “Tension to Task”(14:00) - The goal of checking in with yourself and relaxing the tension in your body(15:18) - Over-cuing people with tension and 100% kegels in exercise(16:25) - Do we keep doing kegels long-term?(19:24) - The idea to “Spread the Load”(20:15) - We do NOT need to squeeze our bums for max contraction(24:40) - To all of the Type A, perfectionists out there…(26:27) - On breath holding(28:22) - The changes Rhonda is noticing being in tune as she gets back into Olympic weightlifting(29:15) - Your cycle can change symptoms for some people(31:15) - Wrap up

Send us Fan MailIn this episode, Rhonda gives you all the information on the Strong at Home membership, giving you more background into why and how she started it (which includes her return to exercise postpartum story), and filling you in on a couple exciting updates about the membership!===============================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 Rhonda’s BRAND NEW SOLO TIER of the Strong at Home Membership! PODCAST LINKS & RESOURCESFollow Rhonda on IGRhonda’s WebsitePelvic Health and Fitness PodcastSHOW NOTES:(0:52) - Strong at Home Membership (Solo Tier) - Open NOW!(2:21) - Episode intro(3:00) - Why did Rhonda start the Strong at Home Membership?(5:20) - Rhonda’s light bulb moment while she was learning about rehabbing the pelvic floor(6:44) - How Rhonda eased back into movement, postpartum!(7:54) - Rhonda’s eye-opening (and challenging) mindset shifts(12:17) - This is why the Strong at Home Membership exists (what it includes and what it’s priced at currently)(13:44) - Working with Rhonda in a 1:1 virtual capacity(15:00) - EXCITING ANNOUNCEMENT FROM RHONDA - Strong at Home SOLO!(16:43) - Episode Wrap Up

Send us Fan MailIn this episode, Rhonda and Dayna chat about 7 reasons your pelvic floor symptoms may have changed recently. It’s super common to have people graduate from our programs, and then come back upset because symptoms have come up again for them. A lot of factors are at play - physical, stressors, sleep, and more - and we are going to go through some of the big ones, today! Remember: symptoms are our bodies talking to us - so let’s get curious and allow information to be power!===============================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!PODCAST LINKS & RESOURCESEpisode #25: Tips to have great poops with Aliya Dhalla Check out Rhonda’s Strong at Home Membership Follow Rhonda on IG Rhonda’s Website Pelvic Health and Fitness PodcastSHOW NOTES:(2:49) - Episode intro(4:56) - Reason #1: Change in sleep pattern (6:53) - Reason #2: Shift in hormones(9:43) - Reason #3: Increase stress and anxiety (12:01) - Reason #4: Change in breastfeeding schedule/weaning(15:36) - Reason #5: Change in bowel habits (e.g. constipation)(17:10) - Reason #6: Change in exercise routine(20:15) - Reason #7: Sickness(25:43) - Do I have to keep doing these things forever?(28:52) - Wrap up!

Send us Fan MailIn this episode, Rhonda and Dayna chat about where they each are in their postpartum journey in terms of exercise and symptoms. Feeling down in the thick of your postpartum journey? We hope that you can use this as reassurance that things can and will get better!===============================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!PODCAST LINKS & RESOURCES Follow Rhonda on IG - https://www.instagram.com/rhondachamberlainpt Rhonda’s Website - https://www.rhondachamberlainpt.com Pelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcastSHOW NOTES:(0:49) - Episode intro(2:18) - Rhonda relays her fitness and symptom journey up to where she is now - 3.5 years postpartum(12:07) - Dayna responds to some points that Rhonda brought up (and what to do when you are told you have a prolapse)(17:23) - On the resiliency of the human body(19:14) - Dayna relays her fitness and symptom journey up to where she is now - 4 years postpartum(29:25) - The hardest part of the postpartum return to exercise journey(30:27) - Returning to exercise post sickness(31:36) - What we hope sharing our stories does for you - and the episode wrap up!

Send us Fan MailIn this episode, Rhonda has the pleasure of chatting with her friend and colleague, Bronwyn Addico all about doula care.Bronwyn Addico (she/her) is the owner of Balancing Birth to Baby, a support company for expecting and new parents that offers prenatal education and Doula support in Southern Ontario, Canada. She has been a Childbirth & Early Parenting Educator since 2015 and a Birth & Postpartum Doula since 2016.After a difficult birth experience in 2013, she embarked on a journey to become a Birthing From Within childbirth mentor, and spent time in California in the Spring of 2016 to further her in-depth training. She has supported more than 100 families during their births and early parenting journey. Bronwyn is also a single mother to two wonderful kids.We’re so grateful to Bronwyn for sharing her story and passion with us!===============================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 & RESOURCES MENTIONED IN EPISODE:🔹 Check out Rhonda’s Strong at Home Membership🔹 Spinning Babies Program🔹 Insight Timer🔹 Balancing from Birth to Baby Website🔹 Follow Bronwyn on IGSHOW NOTES:(0:49) - Episode intro(03:27) - What lead Bronwyn down the path to becoming a doula(05:23) - She shares about her home birth experience with her first child(07:51) - How her decision to become a doula was cemented after her 2nd birth(11:45) - How Bronwyn prepared for her births(12:40) - What is a doula and how do they support clients in their pre/postnatal experience?(15:46) - The difference between a midwife and a doula(17:33) - Doula support options in the postpartum period(20:26) - How doulas fit into the support team with midwives/OBs(21:44) - How her path to starting her doula business Balancing Birth to Baby started(25:01) - What gave Bronwyn the confidence to start her own business(25:49) - How she struggled to adjust to business ownership in the early days(27:13) - The moment she knew she needed to hire help in her business(29:09) - How her business has grown in the last several years(30:47) - What discussions Bronwyn has with clients during pregnancy(32:40) - Bronwyn’s top birth prep advice(41:50) - Birth is not just a transformation, it’s a transmutation(43:48) - Bronwyn and Rhonda chat about the identity shift in the postpartum phase(49:32) - Discussions Bronwyn has with clients in the postpartum phase(53:30) - Do her clients struggle to ask for and accept health from a doula?(1:01:30) - Last tidbits of advice(1:06:45) - How people can find Bronwyn

Send us Fan MailIn this episode, Dayna shares her top 5 tips to prepare for birth. There’s a lot that is out of our control during birth. But there are also a lot of things we can do to mentally and physically to prepare for this challenging event! If you are pregnant, or hoping to become pregnant one day, this episode is for you!===============================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 & RESOURCES MENTIONED IN EPISODE:🔹Frida Mom Pregnancy Lotion🔹The Fourth Trimester Book🔹Dayna’s Birth Prep Class at Rebirth WellnessSHOW NOTES:(0:49) - Episode intro(01:56) - Tip #1 - It’s never too early or to late to begin preparing for birth(04:21) - Tip #2 - Perineal massage(09:40) - Tip #3 - It might be helpful to attend a birthing class(13:47) - Tip # 4 - Prepare for the mental/ emotional aspects of birth(18:59) - Tip #5 - Prepare for the first 12-weeks postpartum during pregnancy

Send us Fan MailIn today’s episode, Rhonda responds to a question she received about staying consistent with exercise over the holidays. It’s a busy time of year and there’s only so much we can have on our plates right now. If exercise isn’t your top priority this time of year, that’s ok! But if you’d like it to still be a part of your week because you know it will help you feel better, have a listen to this episode. You might find these tips helpful!===============================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 & RESOURCES MENTIONED IN EPISODE:🔹 Follow Rhonda on Instagram🔹 Strong at Home Summer and Winter workout PDFs🔹 Strong at Home MembershipSHOW NOTES:(0:49): Episode intro(01:10): It’s ok if exercise isn’t your top priority over the holidays(01:44): Question: how can I stay consistent with exercise over the holidays?(02:34): Tip #1 - Change your definition of consistency(04:54): Tip #2 - Remind yourself that all movement counts(05:47): Tip #3 - Ditch the all or nothing mindset(07:38): Tip # 4 - Minimize barriers to getting your workout in(12:10): Tip #5 - Have a plan(16:06): Tip #6 - Re-examine your “why” with exercise(20:01): Summary of all 6 tips

Send us Fan MailIn this episode, Dayna and Rhonda have a great discussion about burnout. And offer 6 soft suggestions for strategies to minimize burnout this time of year.Here are our 6 tips for minimizing burnout:1️⃣ Scale back your workout routine/ adjust your mindset about what “counts” as exercise this time of year2️⃣ Make meal planning/ cooking easier3️⃣ Get better at asking for help4️⃣ Block off intentional breaks in your work schedule5️⃣ Minimize financial stress if you can6️⃣ It’s ok to say no to things➡️ We would LOVE if you would share this episode with a friend who might resonate with this message!Mentioned in this episode:🔹 Purchase Rhonda’s Holiday workout PDF Strong at Home Winter🔹 Burnout Book by Emily and Amelia Nagoski - Amazon link, Website🔹 Chef’s plate meal kits 🔹 Libby (The Honest Mom) - Instagram, Website🔹 Glennon Doyle - Instagram, Website🔹 Renee Reina - Instagram, Website🔹 Emma Jack (Press Play Physio) - Instagram, Website🔹 Subscribe to Rhonda’s Email list

Send us Fan MailIn this episode, Dayna and Rhonda each share the 3 things that surprised us most during the postpartum phase:Dayna’s 3 things were: 1️⃣ How overwhelmed she was with having visitors 2️⃣ How challenging breastfeeding was for her mentally  3️⃣ How lonely mat leave can beRhonda’s 3 things were: 1️⃣ How challenging her second postpartum recovery was after an “easier” recovery after her first 2️⃣ How challenging naps with babies would be 3️⃣ That both of her daughters refused to sleep in the car This was a fun episode to record to reminisce about our challenging postpartum experiences! ➡️ We would LOVE if you would share this episode with a friend who might appreciate relate to 1 or more these!Mentioned in this episode:🔹 Episode #27: The 3 things that surprised us the most during pregnancy🔹 Renee Reina on Instagram🔹 The Mom Room Podcast🔹 Rhonda’s email list🔹 Rhonda’s Cyber Monday Sale

Send us Fan MailIn this episode, Rhonda and Dayna have the pleasure of chatting with their friend and colleague, Jordana Edelstein.Jordana is a nutrition and body image coach and work is to help women finally build the self-trust to eat and exercise in a way that feels amazing, instead of white knuckling through the latest diet and working out to burn off last night’s pizza.She lived more than 20 years of her life trapped by food, starting a new diet every other week and endlessly chasing a body that she thought was the key to happiness. Jordana helps her clients break up with dieting, find their best weight and live at ease in their own skin. For life.We’re so grateful to Jordana for sharing her story and passion with us. We touch on a lot of topics in this episode including:🔹 How Jordana got into the world of nutrition coaching and starting her own business 🔹 What lead her to officially “break up” with dieting🔹 Jordana’s advice on how to navigate eating without dieting🔹 What is diet culture?🔹 How to rebuild trust in our body again after years of not listening to our body’s cues🔹 How Jordana helps her clients find their best weight🔹 How to navigate body image issues when you stop dieting🔹 How to work through thoughts about your body postpartum🔹 How you can work with Jordana to heal your relationship with food➡️  We would LOVE if you would share this episode with a friend who might appreciate Jordana’s advice!Mentioned in this episode:🔹 Follow Jordana on IG🔹 Jordana’s Website🔹 Jordana’s Podcast

Send us Fan MailIn this episode, Rhonda shares 5 tips to stop peeing your pants when you jumpThe 5 tips are:1️⃣ Slight lean forward of your torsoThis helps to put your pelvic floor in a more optimal position to support the pressure of jumping. Think "tits over toes" as my mentor Brianna Battles would say!2️⃣ Soft landingTry to land "quietly" to absorb the force and decrease the impact to the pelvic floor.3️⃣ Exhale on the landingSometimes this can be the easiest way for the pelvic floor to contract to absorb the force of landing. This isn’t the only way however! When in doubt, just keep breathing when you're jumping!4️⃣ Keep pelvic floor muscles RELAXEDThis may seem counterintuitive, but trying to hold a contraction/ kegel as you jump may actually tire out the pelvic floor and lead to more symptoms!5️⃣ Start with low reps, and gradually work up to more over days/ weeksSlowly build your body's tolerance to the impact of jumping by easing into it vs. trying to start with high volume.Plus two bonus tips:🔹 From Antony Lo - “develop high slow singles” with skipping before progressing to double understanding🔹 Beth Halford - “wear shoes with a little more cushioning to absorb some impact until you've built a little more strength”We hope these tips help you have less fear of peeing your pants with jumping! ➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review! Mentioned in this episode:🔹 Antony Lo (The Physio Detective) - website, Instagram🔹 Beth Halford (KW Pelvic Health) - website, InstagramFind Dayna here:InstagramWebsiteFind Rhonda here:InstagramWebsite

Send us Fan MailIn this episode, Rhonda and Dayna have the pleasure of chatting with their friend and colleague, Wanjira Njenga.Wanjira is a menopause and pelvic floor coach. She helps women navigate menopause with strength training, mobility, nutrition and mindset! She has completed a great number of trainings and upgrades in the fields of yoga, yoga therapy, movement and fitness. This also includes massage therapy, reflexology and more recently became a Holistic Core Restore Coach (Pelvic and Core Health), and Peri/Post Menopause Women’s health coach. She is also trained as a Functional Range Conditioning movement specialist.Wanjira is passionate about helping women reclaim their best physical, mental and emotional selves and enjoy good, functional health for life. She has combined all her training in yoga, women’s health and peri/post menopause training to offer services that keep women 45 years and over strong, fit, and injury-free as they journey through all stages of their lives.We’re so grateful to Wanjira for sharing her wisdom and passion with us. We touch on a lot of topics in this episode including:🔹What got Wanjira into the world of women’s health and fitness with a focus on menopause🔹What exactly is menopause, when does it start and what are the symptoms?🔹What is perimenopause and what are the symptoms associated with it?🔹What happens with our hormones during menopause🔹Does menopause cause weight gain?🔹The importance of strength training during menopause🔹The importance of nutrition during menopause🔹What is menopause hormonal therapy?🔹Helpful resources for menopause➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!Mentioned in this episode:🔹 Follow Wanjira on IG🔹 Wanjira’s Website🔹 North American Menopause Association🔹 Feisty Menopause🔹 Book recommendations:1. Menopocalypse by Amanda Thebe2. What your doctor may not tell you about menopause by John R. Lee M.D3. The Menopause Manifesto by Dr. Jean Gunter

Send us Fan MailIn this episode, Rhonda has the pleasure of chatting with her friend and colleague, Bree Nacarrato.Bree is the owner of Loved Momma Fitness. She is also a CrossFit coach and also has a Bachelor's degree in Psychology. She has worked with the pre and postnatal population for almost three years before she gave birth to her second daughter who sadly was stillborn. Since the death of her daughter in April 2021 she has begun working with loss mothers who have experienced tragic pregnancy or infant loss. Bree recently launched her first return to exercise program, the Recovery After Loss Program, which is a completely trigger free, 6-month program that walks with mothers through both their physical and emotional healing.  We’re so grateful to Bree for sharing her story with us. We touch on a lot of topics in this episode including:🔹What got Bree into the pre/postnatal fitness world🔹Her fitness journey through 2 pregnancies🔹Her 2nd daughter, Rainey’s story🔹How her faith helped her throughout her stillbirth experience🔹Why it was important for her to share her story on social media🔹Her recovery and return to fitness journey after losing Rainey🔹How Bree turned her tragic loss into a much needed return to exercise program for other loss moms🔹All about her Recovery After Loss Program➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!Mentioned in this episode:Follow Bree on IGBree’s websiteLink to get 10% off Bree’s Recovery After Loss Program (code podcast10 already applied)Get on the Waitlist for the next 2 for $22 trial of Rhonda’s Strong at Home MembershipReach out to Rhonda on IG for $30 off your first month of the Strong at Home Membership

Send us Fan MailIn this episode, Rhonda shares all about her signature program: the Strong at Home Membership 💪🏻She talks about…🔹Why she created the Strong at Home Membership🔹What actually is the Strong at Home Membership🔹Common outcomes for clients in the membership🔹How long clients stay in the membership🔹How much it costs🔹All about her 2 for $22 trial happening NOW!I hope this gives you a more clear insight into the Strong at Home Membership!➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!Mentioned in the episode:Sign-up for the 2 for $22 trial of the Strong at Home Membership!

Send us Fan MailIn this episode, Dayna shares 5 common pelvic floor myths she comes across in clinic often.The 5 MYTHS are:MYTH #1️⃣ That everybody should be doing kegelsMYTH #2️⃣ You should pee as soon as you feel the urge to goMYTH #3️⃣ Your vagina will be looser following a vaginal deliveryMYTH #4️⃣ If you are having a bowel movement everyday, you are not constipated MYTH #5️⃣ Heaviness means you have a prolapseWe hope that busting these myths helps ease some of your concerns about your pelvic floor!Enjoy! ☕️🧘🏻‍♀️➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!Mentioned in the episode:Sign-up for the 2 for $22 waitlist for Rhonda’s Strong at Home Membership for your chance to win a 1-hour assessment with Laura Holland!Find Dayna here:InstagramWebsiteFind Rhonda here:InstagramWebsite

Send us Fan MailIn this episode, Rhonda shares about her ups and downs of breastfeeding with her first daughter Sadie.This was an emotional story for Rhonda to share.We hope this conversation helps you feel less alone if you also struggled with breastfeeding. ❤️🎧 Make sure to listen to the full episode for more! ➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!Find Dayna here:InstagramWebsiteFind Rhonda here:InstagramWebsite