To Birth and Beyond

Episode 456: Strength Training on a GLP-1 - Why Lifting Matters More Than EverIn today’s episode, Jessie provides evidence based information on why strength training is so important while on a GLP-1 and how it doesn’t erase what the medication is doing, but rather helps build healthier musculoskeletal, pelvic floor, bone mass and cardiovascular systems in your body.If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and ReferencesStrong & Supported Online Training Program: jessiemundell.com/coaching-fitnessEpisode 454: Your Pelvic Floor on a GLP-1. What You Need to Know.Show Notes 00:08 - Introduction of todays episode02:52 - Why is strength training so important, especially on a GLP-104:25 - Why you need to think about your musculoskeletal, pelvic, bone, cardiovascular health08:17 - What is your body also rapidly losing beyond the weight11:55 - How do I strength train?

Episode 455: Early Labour: What to Expect, What to Do & How to Know It's StartedIn today’s episode, Anita is talking all about early labour. One of the most common questions she gets from expecting moms is: how do I know if labour started? What does it feel like? When should I call my provider or go to the hospital or birth center? So listen in as Anita shares her early birth stories, and covers the topic of early labour so you feel confident, prepared, and less anxious around labour starting and what it could look like.If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and ReferencesEpisode 379: Navigating the Transition Phase of LabourBump to Birth Method on-demand course: bumptobirthmethod.comMiles Circuit: www.milescircuit.comShow Notes 01:23 - Bump to Birth On Demand Prenatal Education Course03:21 - Introduction into today’s episode04:31 - A note for those who are being induced and a little advice5:47 - Anita’s experience with early labour7:27 - So what is “early labour”?9:58 - Tips on what to do during early labour15:40 - Signs that you’re moving into active labour. What to do and common misconceptions18:27 - Prodromal labour and positions that could help21:48 - Some helpful things your partners can do22:40 - Wrapping up the episode

Your pelvic floor on a GLP-1 does feel the changes in muscle mass and gut motility. In today’s episode, Jessie dives into 2 side effects she’s seeing in clients. She will provide you with simple yet helpful solutions to guide you through while on GLP-1s. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and ReferencesBristol Stool Chart: my.clevelandclinic.org/health/articles/bristol-stool-chartShow Notes 00:00 - Intro to today’s episode02:50 - What symptoms Jessie is seeing in her clients and the connection she seeing with GLP-1s03:31 - Constipation. Why is this ramping up and what Jessie hopes you can achieve with your bowel movements08:26 - Lack of exercise and why Jessie wants to keep exercise in your routine10:51 - Concerns with muscle mass on GLP-1s12:06 - Let’s talk about nutrition basics to help these symptoms14:03 - Wrapping up 

Episode 453:  Just Found Out You're Pregnant? Start With These 5 ThingsJust found out you're pregnant? In today’s episode, Anita shares the first five things she wishes every expecting mom knew in those early weeks. Instead of another overwhelming to-do list, you'll walk away with practical guidance to help you feel more calm and confident about what actually matters over the months ahead.If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!----Resources and ReferencesAnita’s Bump to Birth Method online course Anita’s Prepare Your Pelvic Floor for Pregnancy & Birth Workshop Anita’s Free Prenatal Pelvic Floor Guide Anita’s Instagram: @holistichealthphysio----Show Notes 00:00 - Bump to Birth Online Course01:53 - Intro04:06 - Tip 1: You don’t need to figure everything out overnight05:24 - Tip 2: Don’t just put up with pregnancy pain or pelvic floor symptoms06:54 - Tip 3: Kegels aren’t always the answer09:07 - Tip 4: How to keep doing the movement you love as your body changes.10:28 - Tip 5: Birth Prep isn’t something to squeeze in at the end of your pregnancy12:48 - Additional pregnancy resources from Anita

Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth BustingIn today’s episode, Jessie breaks down in quick, easy terms 9 common postpartum pelvic floor myths about recovery, symptoms and exercise.---If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!---Show Notes 01:40 - Intro02:54 - Segment 1: Recovery05:57 - Segment 2: Symptoms08:53 - Segment 3: Exercise 12:45 - Wrapping Up

Episode 451: Why Your Physiotherapy Clients Aren't Doing Their Home Exercises (And How to Change That)In today’s episode, Anita shares some of the biggest shifts she’s made over her 16+ years as a physio that have helped her clients become more consistent and ultimately get better results. This episode is for you if you've ever wondered why so many of your clients aren't following through with their home exercise program.----If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!----Resources and ReferencesInstagram: @holistichealthphysioAnita’s 1:1 virtual mentorship coaching: holistichealthphysio.com/mentorshipEmbodia Home Exercise Platform: embodiaapp.comAtomic Habits by James Clear: jamesclear.com/atomic-habits Show Notes 02:21 - One of the biggest shifts that brought more results for my clients. 03:14 - Strategy 1: One question I always at at their first appointment06:19 - Strategy 2: Habit Stacking08:27 - Strategy 3: Reducing the Friction09:58 - Strategy 4: Dedicated Home Exercise Platform13:41 - Wrapping up the episode14:40 - Anita’s 1:1 virtual mentorship coaching

In today’s episode, Jessie and Anita sit down to discuss the importance and benefits for doing high-impact workouts when you’re over the age of 35. This not only benefits you now but also impacts your future as you continue to age. Have a listen now and leave with practical tips for your future.----If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!-----Show Notes 00:12 - What’s in Todays Episode?02:47 - Social Media Already Told You This. But Let’s Clear Up Some Myths.04:22 - Why Do We Focus on the 35+?07:57 - High Impact Work is Specifically Good for our Bones11:00 - What are the Long Term Benefits?13:51 - When Fear Comes In14:46 - Introducing High Impact Work16:39 - Wrapping Up the Episode

Episode 449: Modify Exercise in Pregnancy. Answering All The How’s, Why’s and Whens.In today’s episode, Anita and Jessie talk about exercise modifications for pregnancy. Jess and Anita commonly get asked questions like: SHOULD I modify? WHEN should I modify? And much more! They go over some signs that may mean you’ll want to modify as well as practical modifications you may want to try!-----If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!-----Resources and ReferencesBump to Birth Method - Anita’s On-Demand Online Prenatal Course: bumptobirthmethod.comShow Notes 0:00 - What we are talking about today2:13 - Why you may want to consider modifying your exercise in pregnancy 6:23 - Modifications for laying on your back8:16 - What to do when movements in pregnancy feels different then it did before13:36 - Core exercise modification considerations16:15 - Our thoughts when clients have been told to stop certain exercises in pregnancy 17:41 - Episode wrap up

Episode 448: What You Need To Know About Your C-Section Shelf In today’s episode, Anita and Jessie discuss C-Section Shelves. Jessie has been getting so many posts shared with her about it, and folks reaching out scared about the look and functionality of the area where it is. We are going over what they are, why they exist, and some tips if you are concerned about yours!----If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!---Resources and ReferencesBecome A Core & Pelvic Floor Coach: programs.jessiemundell.com/core-coachShow Notes 2:39 - Jessie introduces today’s topic, and Anita defines a c-section shelf3:47 - Jessie describes her experience with the c-section shelf5:08 - Is something wrong with your core and pelvic floor if you have a c-section shelf?6:30 - Is the shelf more pronounced if someone has had multiple c-sections?8:07 - The aesthetic concern of it all: is there anything people can do to decrease the appearance of the shelf?9:39 - Episode wrap up

Episode 447: 4 Strategies on How to Practice for Your BirthIn today’s episode, Anita talks about something that she goes through with her prenatal physio clients as well as her students in Bump to Birth: PRACTICING! Looking for tips and strategies for labor, pushing, and support (for partner/birthing support persons)? Now you will have them! Even if your birthing experience takes twists and turns, you will be informed and feel confident in asking questions to navigate those situations for a positive birth experience.---If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!---Resources and ReferencesTBAB Episode 248: Preparing for an Unmedicated Birth – Katelyn’s Birth StoryTBAB Episode 104: Birth Stories and Preparing for Labour with Jen KuenzelBump to Birth Method on-demand course: bumptobirthmethod.comPrepare Your Pelvic Floor for Pregnancy & Birth: anitalambert.click/prenatal-pelvic-floor-birth-workshop---Show Notes 00:00 - Intro to this return episode02:13 – Bump to Birth on-demand course04:08 – Why we are talking about this again06:52 – Why it’s important to discover and consider multiple options and resources09:18 – Practice #1: Hands on strategies (with partner)11:36 – Practice #2: Deep breathing strategies13:39 – Practice #3: Things to listen to for focus during labour18:37 – Practice #4: Asking questions in prenatal appointments prior to the end of pregnancy21:19 - Use B.R.A.I.N. to help advocate for yourself in pregnancy and labour25:01 – Episode wrap up

Episode 446: How Meghan Built a Hybrid Pre & Postnatal Fitness Business with PFSAIn today's episode, Jessie sits down with Megan Barrett of Barrett Fitness in Syracuse, NY to talk about her journey from general personal training into perinatal coaching, and how PFSA training opened her eyes to a whole new way of working with clients. They dig into the gaps in standard trainer certifications, why non-fear-based education matters so much in this space, and how to approach body image and validation with pregnancy and postpartum clients. Megan also shares how perimenopause can show up in symptoms and training. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!________________________Resources and ReferencesPre/Postnatal Fitness Specialist Academy (PFSA) Enrollment: programs.jessiemundell.com/certBarret Fitness CNY: @barrettfitnesscny________________________Show Notes 01:00 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) enrollment is now open!02:29 - Introducing our special guest, Meghan Barret03:35 - Get to know Meghan07:47 - Previous certifications and what they lacked in information09:17 - What our responsibility is as coaches10:15 - How pregnancy and PFSA certification changed the way Meghan coaches11:52 - Changes from pregnancy to pregnancy12:49 - Body image struggles and how to work with clients through them15:02 - The shift Meghan has had in coaching through time with clients16:13 - Perimenopause changes17:53 - What’s next and where can you find Meghan23:15 - Wrap up

Episode 445: Return To Jumping Postpartum: The Step-By-Step Process In today’s episode, Anita and Jessie give step by step tips on how to get back to jumping postpartum. They dive in to the very early days, to eight weeks, to beyond stages and share practical examples of ways to get you back to jumping during workouts, trampolines, etc. If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!------Resources and ReferencesJessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST: jessiemundell.com/exercise-leaking------Show Notes 00:59 - Jessie’s Live online workshop - Leaking During Workouts Promo02:33 - Why were talking about this now05:08 - What this means if you’re months or years past postpartum05:30 - Step 1 - Core canister breath06:12 - Step 2 - Rebuilding mobility stretches11:47 - Step 3 - Adding weights13:49 - Step 4 - Building in jumping17:54 - What we as professionals are looking at for success19:00 - Wrapping up thoughts

In today’s episode, Jessie Mundell and Anita Lambert discuss coaching highly athletic pregnant clients who often want to keep training. They stress individualized assessment beyond workout programming, including motivations, body image history, and mental health. Alongside physical factors like pelvic floor symptoms, fatigue, nausea, sleep disruption, and capacity changes.If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and ReferencesJessies Live Online Leaking During Workouts Workshop. June 1st, 2026 7pm EST. Show Notes 01:01 - Jessie’s Live online workshop - Leaking During Workouts Promo02:25 - Introducing the topic of todays episode03:30 - Why this is more than just their workout programming03:40 - The why05:17 - Individualizing the approach06:17 - Body image and identity08:14 - Checking in through changes10:15 - How do we challenge their workouts11:03 - Balancing physical and mental symptoms13:15 - Changes pregnancy to pregnancy14:03 - How do we do this without coddling them?15:35 - Key takeaways

In today’s episode, Jessi Mundell interviews health and fitness journalist, certified personal trainer, Pilates instructor, and Substack creator Anna Maltby. They talk about her path from magazine journalism into coaching functional strength, health, and mental wellbeing while avoiding weight, calorie, and aesthetic language. Anna discusses how noticing that pelvic floor complexity, relaxin misconceptions, diastasis recti nuances, pressure managements, and representations of diverse bodies was missing in the industry.- - - - - - - - -If you liked this episode of To Birth and Beyond, tell your friends! Find us on Apple Podcasts and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and ReferencesPre/Postnatal Fitness Speceialist Academy Anna Maltby on Instagram and SubstackPilates for Abortion FundsShow Notes 00:56 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!02:11 - Jessie introduces Anna Maltby03:59 - Anna’s Career Path09:18 - Anna talks about her “How to Move” newsletter10:41 - How to build a body neutral fitness community13:10 - Our privilege and how to create inclusion17:25 - Creating a safe place for all body images and strengths19:06 - Where societies perinatal knowledge gaps are24:24 - Learn about diastasis and old methods that we even taught back in the day27:18 - How PFSA not only educations but provides business growth ideas32:38 - What is Anna’s “Pilates for Abortion Funds” fundraiser35:06 - Anna shares where you can find her on the internet

In today’s episode of the To Birth and Beyond podcast, Anita is talking about birth prep handouts as the missing piece in physiotherapist client sessions. If you offer birth prep - or are considering doing so - listen in for a framework and things to consider (including questions to ask) while developing your birth prep handout, to help your clients prepare themselves for an empowered birth.- - - - - - - - -If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and References Clinical Birth Prep Resource PackageBirth Prep for Clinical Practice Online Course (Live with recordings)How to Structure a Partner Labour Prep Session in Clinic Workshop (Live with recording)Episode 429: How To Approach Birth Prep with Clients as a Physiotherapist or Physical TherapistEpisode 413: Can You Work with Pregnant and Postpartum Clients as a Physiotherapist Before Having Kids?Episode 350: How to Structure a Partner Birth Prep Session in Clinical PracticeEpisode 383: Birth Prep for Your Physiotherapy PracticeEmbodia app (referenced as a tool used by Anita in her practice)Show Notes 0:59 - Anita introduces what we’ll be talking about today2:05 - Anita reviews what birth prep can look like in clinic, along with topics of discussion8:04 - Anita shares what can be helpful to include when offering something to clients during or after your birth prep session9:57 - Anita lists ways you can use a birth prep handout during your session, and the benefits12:24 - Anita shares how she has used birth prep handouts over the years14:18 - Anita shares additional resources and brings the episode to a close

In today’s episode of the To Birth and Beyond podcast, Jessie is joined by pelvic health physical therapist, Dr. Anietie Ukpe-Wallace (Dr. Tia). Together, they talk about Dr. Tia’s new book called “Tending to Your Womb,” and digging into everything from pregnancy loss and societal expectations around it, to what Dr. Tia is teaching her 11-year-old daughter about her body and why self-care is a main pillar of her work (and what she means by “self-care”).- - - - - - - - -If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and References Pre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026)Self-Care Physio websitehttps://www.uphill-books.com/book/tending-to-your-womb/#buy-nowShow Notes 0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026!2:23 - Jessie introduces today’s special guest and what we’ll be talking about!3:25 - Dr. Tia shares how her book came to be and why it was important for her to write7:12 - Dr. Tia discusses what has changed in the understanding and societal expectations around pregnancy loss since she experienced it 13 years ago15:45 - Jessie asks Dr. Tia what she is teaching her daughter about her body right now21:26 - Dr. Tia explains what self-care really means to her, and why it’s a pillar of her work31:52 - Dr. Tia shares the most challenging parts of writing the book36:18 - Dr. Tia discusses how writing the book has changed her work40:22 - If someone is listening who is struggling with their reproductive journey, Dr. Tia’s got some guidance for you!44:42 - Dr. Tia shares where you can find her on the internet!46:22 - Jessie wraps up the episode

In today’s episode of the To Birth and Beyond podcast, Anita and Jessie are busting some myths around prenatal exercise - a hot topic amongst clients and colleagues, alike. The conversation highlights the evolving understanding of women's health and fitness during pregnancy, encouraging listeners to engage with their bodies and seek professional guidance when needed.- - - - - - - - -If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.Want more? Visit www.ToBirthAndBeyond.com and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!Resources and References Bump to Birth - self-study course: bumptobirthmethod.comAnita’s Prepare Your Pelvic Floor for Birth Workshop (start in any trimester): prenatalpelvicfloorworkshop.comShow Notes 0:55 - Anita’s Prepare Your Pelvic Floor for Birth Workshop1:53 - Jessie and Anita introduce today’s episode subject!2:32 - Myth #1: You shouldn’t start exercising during pregnancy if you weren’t active before pregnancy6:56 - Myth #2: Avoid all core exercises during pregnancy9:51 - Myth #3: Avoid strengthening your pelvic floor OR only do kegels15:14 - Myth #4: You can’t lie on your back after your first trimester17:24 - Myth #5: Lifting weights is unsafe in pregnancy21:28 - Myth #6: Rest is always better than movement when you’re tired, achey or in pain23:52 - Episode wrap up!

In today’s episode, Anita and Jessie run down the top 8 podcast episodes of 2023. In no particular order, they discuss everything from mentally and physically preparing for birth, to exercise and recovery…and beyond! - - - - - - - - - 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 Bump to Birth Method - self-paced course Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery Episode 293: 6 Movements to Include in Pre and Postnatal Workouts Episode 281: Informed Decision-Making During Birth with Mandy Irby Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan Show Notes 0:55 - Check out Anita’s self-paced Bump to Birth Method Course 2:48 - What today’s episode is all about 4:20 - Episode 307: 7 Steps to Mentally and Physically Prepare for Birth – Including Pelvic Floor Prep 5:45 - Episode 299: An Exercise Approach for Pregnancy & Postpartum After Eating Disorder Recovery 7:58 - Episode 293: 6 Movements to Include in Pre and Postnatal Workouts 9:15 - Episode 281: Informed Decision-Making During Birth with Mandy Irby 11:08 - Episode 278: From Bump to Birth Method to Recovery – Rachel’s Birth Story 12:00 - Episode 277: Black Motherhood and Breastfeeding in America, with Ashley Mitchell 13:23 - Episode 270: Understanding the Impacts of Weight and Size Stigma in Pregnancy 15:33 - Episode 267: Build A Pelvic Floor Symptoms Flare Up Plan 18:51 - Thank you for another amazing year with the podcast!