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In today’s episode, Jessie welcomes fellow fitness professional, Nandini Adhuja onto the podcast to talk about her work with pregnant, postpartum and perimenopause patients, how the certifications she earned are shaping her work and her career, and why she came into these certifications - especially at such a young age. Listen in as we discuss Nandini’s recognition of differences regarding relationship to working out between cultures as she seeks to fill a cultural educational gap. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Find Nandini Adhuja on Instagram - @unbreakableherfitnessPre/Postnatal Fitness Specialist Academy Interest List (Reopening June 2026) Show Notes  0:58 - The all new and improved Pre/Postnatal Fitness Specialist Academy (PFSA) is reopening for enrollment in June 2026! 2:25 - Jessie introduces today’s special guest and the topic we will be covering together 3:20 - Nandini shares her work and how she got to where she is today 12:37 - Nandini reveals cultural and educational shortcomings in her culture around exercise and health, and how she is working to remedy these 20:00 - How mentorship shifted Nandini’s approach to exercising for women 21:28 - Nandini speaks to being a Gen Z woman who is thinking of fitness and exercise as more than making her body smaller - and what the exercise mindset is with her friends these days 28:24 - Nandini indulges us with the vision she has for her business moving forward 31:02 - Episode wrap up

In today’s episode, Jessie and Anita are talking about something that is having “such a moment” these days: PILATES! Tune in to hear them talk about their experience with Pilates, the benefits, and if attending a Pilates class a couple of times per week is enough to build muscle. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today  4:58 - Anita and Jessie share their familiarity with Pilates 6:04 - Jessie and Anita describe their individual approaches to exercise - and how it applies to Pilates 8:22 - We address what Pilates does very well as an exercise modality (and how additional sports use Pilates to cross train) 13:57 - Jessie explains what we mean by muscle mass growth  17:39 - Why do hypertrophy and progressive overload matter for ME 21:08 - Episode wrap up

In today’s episode, Anita and Jessie are discussing a topic that they haven’t covered before on the podcast, but has been coming up more frequently: Will A.I. replace physiotherapists and fitness coaches? Tune in to hear their thoughts - including a conversation on ethical consumption, and how both clients and professionals might be able to use A.I. to improve their lives. - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:10 - What we are talking about today - and Anita and Jessie share their initial thoughts on the matter 9:14 - What a human-to-human connection can bring to the experience that A.I. cannot 11:15 - Anita and Jessie discuss how professionals can use A.I. to support their work 14:07 - Jessie addresses the idea of ethical consumption around A.I. 15:34 - Anita argues the point that new clients can find you with A.I. 16:30 - Episode wrap up

In this replay of TBAB Episode 214, Jessie is talking with us about options to move your body while continuing to heal - as opposed to waiting until you are feeling 100%! Conversation inspired by a social media post from Madison Cleckler! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work out with Jessie in Kingston, ON! Show Notes  0:58 - Join Jessie for strength training group classes in Kingston, ON! 2:08 - What we’re talking about today 3:24 - On the fear around what your body is like / how it functions now 5:18 - What your return to exercise should address/support you in 6:23 - What I see in clients when they are active 7:54 - Wrap Up

In today’s episode, Jessie and Anita talk about exercising in pregnancy if you are experiencing pelvic organ prolapse. They dive into what pelvic organ prolapse is, how best to approach movement, addressing constipation, and how exercising in pregnancy may be a saving grace! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Episode 331: How to Exercise After Pelvic Organ Prolapse DiagnosisEpisode 183: Navigating Prolapse Pregnancy, Preparing for Birth and Postpartum Recovery with Nicole Goss Show Notes  0:54 - The waitlist for Anita’s Workshop - Prepare Your Pelvic Floor for Birth - is OPEN! 1:50 - What we are talking about today! 2:00 - What IS pelvic organ prolapse? 6:09 - What we’ve heard from folks who are coming to work with us with a prolapse (their whys, concerns, etc) 9:37 - How balancing out strength and mobility work while pregnant will benefit you 11:20 - Addressing constipation to relieve increased symptoms of pelvic organ prolapse 13:04 - How exercising in pregnancy gives you a head start on your birth recovery 14:54 - Additional benefits of exercise, and a wrap up of the episode!

In today’s episode, Anita is talking all about partner labour prep support: how the birther and partner can prepare in a way that is practical AND realistic through both parties understanding what actually matters when it comes to birth prep, as well as things that are left out of most birth prep courses. What Anita sees most in clinic is the partner wanting to help - they just don’t know how to be the MOST helpful. We’ll go over physical support, mental and emotional support, as well as decision support, so you feel more calm and confident going into birth - and so does your partner! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop – WaitlistAnita’s Bump To Birth Method – on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 – The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:44 – Anita welcomes us to the podcast and introduces today’s subject 2:46 - Anita shares what she often hears from expecting parents re: birth prep 5:16 - Anita details ways your partner can support you physically 10:22 - Anita pauses to speak to the assumption that the birthing staff will guide you through everything 11:13 - Anita details ways your partner can support you emotionally and mentally 16:20 - Anita details ways your partner can support you in your decision-making 19:58 - Anita shares some additional things to learn together that will be helpful in birth 24:12 - Anita brings up an important consideration: What feels supportive for you? 25:05 - A note for if you choose to have an epidural 26:12 - Anita shares some final words of encouragement and reminders before bringing the episode to a close

In today’s episode, Jessie is talking about how to do workouts in your chaotic, really real life, and try to make it happen with as much consistency as possible. Even as a fitness professional, a kinesiologist and personal trainer, Jessie divulges that it still takes effort for her to do her workouts each week, even when she is trying to do the least for the results she wants. So, she is sharing the 7 strategies she and her clients use to get those workouts in and get the results you want! If you are a mother or a parent, a person with a packed schedule, or a woman with a full life - this episode is for you! - - - - - - - - - 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  Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) – https://jessiemundell.com/exercise-harder-35/ Show Notes  0:55 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) 2:14 - Jessie welcomes us to the podcast and introduces today’s topic (with a personal disclaimer) 4:04 - First, we need to shift our beliefs about motivation and waiting for the motivation to come before we do our workouts 7:30 - Jessie introduces 7 specific strategies she and her clients use to help fit pockets of time for exercise into their lives 7:57 - Strategy #1: Take some small exercise equipment to the office 9:24 - Strategy #2 (build this into your family schedule if it applies): demand that your time is respected 10:48 - Strategy #3: Do the workout before you decide to do the workout 12:45 - Strategy #4: Make the workout shorter 13:25 - Strategy #5: Have a backup plan for the days where you are super tight on time or exhausted 14:44 - Strategy #6: Stop overthinking having a perfect plan or program to follow 15:58 - Strategy #7: Track workouts in some way 17:00 - Jessie wraps up the episode with a couple of reminders and a pep talk 

In today’s episode, Anita is talking with us specifically about using gravity in labour. What does that mean? How do you practice? Through her pelvic health physiotherapy expertise and anecdotes from her own births, Anita will walk us through things to keep in mind, why it’s helpful, and ways to practice with your partner! If you are pregnant, planning on being pregnant, or support pregnant clients or loved ones - this is a great episode to tune into! - - - - - - - - - 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  Prepare Your Pelvic Floor for Birth Workshop - WaitlistAnita’s Bump To Birth Method - on demand!Anita on Instagram @holistichealthphysio@tobirthandbeyondpodcast on Instagram Show Notes  0:55 - The waitlist for Anita’s Prepare Your Pelvic Floor for Birth Workshop is open NOW! 1:45 - Anita welcomes us to the podcast and introduces today’s subject 3:40 - Upright vs reclined birthing positions - what happens to your pelvis in these positions? 6:08 - Anita goes over the different phases of labour, as well as reminders and expectations for each 9:17 - Anita details some simple things to do to prepare for labour - focusing on labour positions (and how to approach them) 21:32 - Anita shares a tool and upright positions that can come in handy if you choose an epidural 24:45 - Anita gets into some side lying, gravity-neutral positions to consider for birthing 27:00 - Anita digs into the partner role in all of this - including specific things they can do to support their birthing partner! 31:47 - Anita emphasizes the importance of practice in preparation 32:56 - Anita wraps up the episode and shares a couple of additional resources

Does your body feel like it stopped cooperating when you reached age 35? Are you frustrated that what used to work for you in terms of working out IS NOT anymore? Are you experiencing body composition changes, pelvic floor symptoms, or other things - maybe even symptoms you thought you had dialed in on, but they are returning? Are you tired of conflicting information on the internet about what’s going on and what you should do? In today’s episode, Jessie  What might be happening in your body, why your old approaches aren’t working, and what to do moving forward to have success in exercising in ages 35+ - - - - - - - - - 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  Jessie’s free, live, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) - https://jessiemundell.com/exercise-harder-35/ Show Notes  0:54 - Jessie is hosting a FREE, LIVE, online workshop: Why Exercise Feels Harder After 35 (And What Actually Works When Nothing Else Has) 2:13 - Jessie shares what we are talking about today, and how she is positioned to talk on this subject! 5:55 - Major Change #1: Hormones begin to fluctuate at 35+ 9:12 - Major Change #2: You don’t feel like you are bouncing back from stress like you used to 10:42 - Major Change #3: Your pelvic floor can be impacted by these changes occurring in the body after 35 14:10 - Mistake #1: When you feel like the workout isn’t doing it for you, you increase the intensity and time in the gym 16:34 - Mistake #2: On the opposite side of the spectrum, swinging to only low intensity exercise (with a caveat) 18:38 - Mistake #3: Over complicating your strength training program 20:40 - Pillar #1 of a well-designed exercise plan: Focus on progressive strength training 21:27 - Pillar #2 of a well-designed exercise plan: Integrating the pelvic floor and core system into the strength training 22:00 - Pillar #3 of a well-designed exercise plan: Build flexibility into your mindset and life with exercise 22:43 - Pillar #4 of a well-designed exercise plan: access to coaching AND community 23:24 - Jessie recaps the mistakes and pillars outlined above, with a few reminders along the way 25:06 - Jessie wraps up the episode with a final invitation to her free, live workshop where she will dive deeper into this subject with you

In today’s episode, Jessie and Anita discuss their tips to adjust your workouts during pregnancy - so you can keep working out, sustainably! - - - - - - - - - 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  Train with Jessie in-person: https://programs.jessiemundell.com/kingston-training/ Show Notes  0:54 - Train with Jessie in-person in Kingston, Ontario in 2026! 2:02 - What we are talking about today! 2:47 - Tip #1: Adjust that “all or nothing” mentality 5:46 - Tip #2: Bring your ribs forward over your pelvis 7:43 - Tip #3: Connect to your breath 10:09 - Tip #4: A balance of strength and mobility work often feels the best and helps with symptoms 14:41 - Tip #5 - Modify your strength training as you grow! 18:21 - Tip #6 - Modifications for high impact exercise in pregnancy

In today’s episode, Anita will zoom in on the birth prep conversation in a prenatal assessment. This will give you huge insight from day one about how you’ll approach birth prep with your client, regardless of where they are in their pregnancy. Today’s episode is for you if you’re a physiotherapist who wants to work with pregnant clients, or if you already are, but want to make your assessment more efficient with what to ask your prenatal clients from the start to support them as they prepare for 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  Anita’s mentorship coaching 1:1 virtual sessionsBirth Prep for Clinical Practice Live online course that Anita co teaches (recordings included) Next courses run Feb 2026 and October 2026Episode 383: Birth Prep for Your Physiotherapy Practice Show Notes  0:55 - Anita introduces us to today’s topic! 2:06 - Questions to ask if your client has given birth before (birth history) 4:48 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep) 8:28 - Questions to ask about birth preferences (birth preferences) 12:40 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose 14:20 - Share physical and mental prep around the client birthing goals 17:04 - Birthing partner preparation! 18:42 - Where does all of this fit in the overall assessment? 19:34 - Anita summarizes and wraps up the episode (with a couple of offers)

In today’s episode, Jessie sits down with friend and colleague, Jessica Sennett, founder of Might Mom. We are talking about growing a perinatal fitness company and brand - we look back on building the business, and look forward to franchising! If you have interest in business development or simply exercise in pregnancy or postpartum, this episode is for you! - - - - - - - - - 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  https://www.instagram.com/mightymomjesshttps://mightymom.ca/ Show Notes  0:55 - Jessie welcomes Jessica Sennett to the pod! 3:33 - Jessica shares her journey towards the perinatal fitness space 8:20 - Jessica recalls what pandemic times and business growth were like for her 15:36 - Jessica walks us through the process of franchising Mighty Moms, and handling evolution and change 30:00 - Jessica divulges her vision for where Might Moms is growing! 32:10 - How to find and connect with Jessica 34:33 - Jessie wraps up the episode with some final words from Jessica

In today’s episode, Jessie and Anita are talking pessary usage in pregnancy or postpartum. We are covering everything from what a pessary is, to getting fitted and using one for the first time, to busting myths around pessary use! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/ Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 2:03 - Jessie divulges what we are talking about today! 2:24 - What is a pessary, and what is it used for? 3:42 - Jessie shares what the majority of her clients are using a pessary for 4:33 - Anita and Jessie discuss pessary fitting options 7:04 - Myth #1 around pessary use: You need to wait until you are done having children to treat your prolapse and thus maybe use a pessary 7:58 - Myth #2: Pessaries are only for older women or post-menopausal folks 8:32 - Myth #3: Pessaries are uncomfortable and painful 9:04 - Myth #4: Using a pessary means you’ll need it forever 10:10 - Myth #5: You would need to use your pessary all day, every day 10:50 - Anita and Jessie talk about what it’s like to start using a pessary, and describes what the fitting process might be like 15:20 - Jessie and Anita discuss what should we be feeling vs. what we should not be feeling using a pessary 17:14 - On advocating for yourself to try the pessary

Every winter we hear and experience it - and it’s been 6 years since we last talked about it, so we figured it’s time for an update! In today’s episode, Anita and Jessie talk all about bladder leakage during cold and flu season: what it is, what it isn’t, and how to end leaks for good! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/TBAB Episode 92: How To Help Your Pelvic Floor Through Cold and Flu SeasonAnita’s “Beyond the Kegel” workshop Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 2:02 - Anita introduces what we are talking about today - and the frustrations around it! 3:20 - We discuss WHERE your pelvic floor even is for those who are new to the pelvic floor education world! 4:54 - What causes leaking with coughing and sneezing? 6:54 - If someone has been working on their pelvic floor strength - here’s a reminder for you! 8:23 - A common habit that isn’t helpful: gripping your pelvic floor to stop leaking 9:28 - Anita walks us through a 3-step strategy that will help with pelvic floor pressure and strength in the moment 13:46 - Jessie shares a tip she gives clients in the moment 15:55 - It’s not so much a strength issue - it can be a timing issue, and final advice as we bring the episode to a close

In today’s episode, Anita and Jessie talk all about creating habits and goals instead of new years resolutions. Resolutions are heavily time-based, unrealistic, and unsustainable past February. Instead of attempting to overhaul your whole life (body, schedule, etc) and falling flat when the motivation isn’t there - let’s try a different path! It’s never too late to start anew - create new habits today! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Work in-person with Jessie in 2026: https://programs.jessiemundell.com/kingston-training/TBAB Episode 422: Create Your 2026 Chill Workout PlanTBAB Episode 372: You Don’t Have to Overhaul Your Whole Life Because It’s a New YearBook: Atomic Habits (by James Clear) Show Notes  0:55 - Jessie’s got space for in-person clients in Kingston, Ontario! 1:48 - Anita introduces what we are talking about today 4:26 - How to increase your water intake, sustainably 9:28 - How to realistically set yourself up for exercise with a goal 17:10 - One approach Anita wants to highlight (its especially for the new moms) 29:18 - Episode wrap up