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Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping Join Jessie and Anita as they record in person for the first time in nine years! They talk about how to adjust your exercise through the third trimester of pregnancy. As energy dips, sleep gets harder, and aches and pressure ramp up, your routine may need to change, and that doesn’t mean you’ve given up on moving. Listen as they share practical ways to modify strength training and walking, why shorter sessions can be great prep for early postpartum, and the symptoms that mean it’s time to call your provider.  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  01:21 – What we’re talking about today 2:22 – What the third trimester can feel like: insomnia, pelvic pressure, and back and pelvic girdle discomfort 04:01– Shifting your mindset and giving yourself grace: maintaining or tapering your volume and load, especially with other kids at home 05:40 – “Just walk instead” isn’t always the easier option and strength training can be modified so you can feel supportive and comfortable 08:23 – Why mobility can be a lifesaver (in your day, your workouts, and your walks) 09:48 – How broken sleep affects your energy and perceived effort in training 10:41 – Practical tips: shorter sessions, more rest between sets, and lowering load 12:16 – Symptoms that mean you should contact your provider or go to urgent care 14:00 – For coaches and clinicians: check in often and adjust on the fly 14:55 – Key takeaways and wrapping up

Episode 463: Preparing for Another Birth & What You Might Want to Do Differently This Time In today's episode, Anita is sharing what to think about as you prepare for another birth. She will be addressing earlier aches, pains, and pelvic floor symptoms, feeling more confident going into birth, getting your partner more involved, and planning ahead for your postpartum recovery. You can't control exactly how this time will unfold, but you can go into it with more tools, more options, and the benefit of knowing what you wish you had known the first time. --- 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 References Bump to Birth Method Online Course: www.bumptobirthmethod.comHolistic Health Physio Instagram: @holistichealthphysio Show Notes  00:18 – What we're talking about today 01:38 – Looking back at your previous birth(s): What do you wish you had known the first time? 03:22 – Preparing for another pregnancy: It doesn't have to feel worse this time, it's not too late to address pain, pelvic floor, and core symptoms 05:22 - Preparing for another birth: Different labour positions, pushing options, and perineal massage 06:56 – Getting your partner involved: What helped, what didn't, and what they can learn this time 09:18 – Postpartum the second time: You know what to expect, planning ahead for the other kids and pets at home, early movements you can start within the first six weeks 12:12 - Questions to reflect on as you prepare 12:51 – Bump to Birth Method on-demand course

Episode 462: Why Pelvic Floor PTs Aren't Referring to You (Yet) In today's episode, Jessie is talking to coaches and clinicians (or anyone curious about pregnancy and postpartum health) about a major gap in how fitness and health professionals are trained. Jessie breaks down the four pillars she uses in every client assessment and explains why guesswork-based coaching is holding both clients and practitioners back. --- 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 References Oct 14th 2026. - Free Live Webinar: Stop Coaching Pregnant And Postpartum Clients By Guesswork: jessiemundell.com/stop-coaching-guessworkPrenatal and Postnatal Fitness Specialist Academy Waitlist Enrollment: programs.jessiemundell.com/cert-waitlist Show Notes  01:06 – Intro & what today's episode is about 03:40 – Free live training announcement: "Stop Coaching Pregnant and Postpartum Clients by Guesswork" (Oct 14, 2026) 04:45 – Why "avoid this list of exercises" isn't a real framework 07:18 – Why this matters for your business: referrals, trust, and being seen as an expert 11:03 – Pillar 1: Breath & intra-abdominal pressure management 11:52 – Pillar 2: Symptom screening 12:35 – Pillar 3: Load readiness 13:18 – Pillar 4: Pelvic floor coordination 13:59 – What to expect at the live class (two time slots, 48-hour replay, live client demo) 15:42 – PFSA certification cohort enrollment opens after class

Episode 461: Birth Prep for Physios - What to Ask Your Prenatal Clients In today's episode, Anita is talking to physiotherapists who work with pregnant clients, or want to, and are ready to make their assessments more efficient and confident by asking the right questions from day one. Starting the birth prep conversation early, right from that very first session, sets you up with huge insight into how to support your client's birth prep, wherever they are in their pregnancy. _________________________________________________________________________________________________________________ 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 1:1 virtual mentorship for physiotherapistsLabour and Birth Preparation for Clinical Practice — Live Online Course co-taught by AnitaClinic Birth Prep Resource Package for Physiotherapists to use with Clients Show Notes  00:00 - Anita introduces us to today’s topic! 02:13 - Questions to ask if your client has given birth before (birth history) 04:55 - Questions to ask everyone exploring their awareness around birth, and where they are in their birth prep journey, this time (birth prep) 08:37 - Questions to ask about birth preferences (birth preferences) 12:50 - Clearly explain your own role in the birth prep of your clients, and all the things you can do if they choose 14:27 - Share physical and mental prep around the client birthing goals 17:10 - Birthing partner preparation! 18:54 - Where does all of this fit in the overall assessment? 19:39 - Anita summarizes and wraps up the episode (with a couple of offers)

Episode 460:  5 Things You've Been Told About Perimenopause Exercise (That Are Wrong) In today's episode, Jessie and Anita break down five perimenopause exercise myths they're hearing online and from their clients. They cover everything from strength training misconceptions to cardio, body composition, pelvic floor symptoms, and the age-old myth that it's "too late" to start. Tune in for some clarity, encouragement, and a little fire to help you feel confident in how you move your body in perimenopause. --- 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 References Strong & Supported (renamed from: To Pregnancy & Beyond): https://programs.jessiemundell.com/to-pregnancy-and-beyond/ Show Notes  00:56 - Introduction to todays topic 01:46 - Myth #1: You need to lift heavy weights to get benefits in perimenopause 04:59 - Myth #2: Avoid intense cardio 08:29 - Myth #3: Eat less and exercise more to address body changes 10:41 - Myth #4: New or revived Pelvic Floor Symptoms are due to hormone changes 12:11 - Myth #5: It's too late to start strength training or address symptoms at this age 12:31 - Episode wrap up

Episode 459: Squat Better in Pregnancy & Postpartum. Position, Pain, Pelvic Floor In today’s episode, Jessie and Anita discuss squatting in pregnancy and postpartum. They emphasize that squats are a daily-life movement and should feel comfortable in the knees, hips, back, and pelvic floor. They bust common myths and offer key cues to help your squats feel more comfortable and give you more confidence. ----- 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 00:00 – What we’re talking about today 02:33 – Myth #1: You should only squat with feet hip-width apart, toes facing forward, and weight in your heels. 07:50 – Myth #2: Only squat in the final weeks of pregnancy to prepare for birth. 10:53 – Myth #3: Use a “perfect” squat to pick things up. 15:31 – Myth #4: Avoid squatting if you have pelvic floor symptoms. 20:20 – Cue #1: Using your breath in the moment 22:50 – Cue #2: The W.A.I.T. acronym 24:04 – Cue #3: Spread the load 24:46 – Cue #4: Test and retest 25:08 – Wrapping up

Episode 458: GLP-1s, Diet Culture, and Your Relationship with Food and Body In today’s episode, Jessie closes out her GLP-1 series by discussing how using or considering a GLP-1 medication can impact your relationship with food, exercise, and body image, especially for those who’ve done body neutrality work or have a history of disordered eating.  --- 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 References Part 1: Episode 454: Your Pelvic Floor on a GLP-1. What You Need to Know.Part 2: Episode 456: Strength Training on a GLP-1 – Why Lifting Matters More Than Ever Show Notes  03:50 – Understanding the nuances of deciding to start a GLP-1 08:58 – The relief of starting a GLP-1 and the fear that can come with it 11:55 – Can you trust your hunger cues? 13:47 – Navigating external praise about your body while holding your own personal history 15:51 – Questions to ask yourself when external praise becomes difficult to hear 16:23 – Navigating this topic during pregnancy, postpartum, and perimenopause 17:52 – Why we need to be talking about the complexities of GLP-1s 18:11 – Jessie’s encouragement for navigating the voices that can become part of your day-to-day life on a GLP-1 20:24 – Wrapping up with some final thoughts 22:44 – Jessie’s personal words of encouragement

Episode 457: 3 Ways to Get Rid of Hip, Pelvic, Back & Neck Pain When You Sleep During Pregnancy In today’s episode, Anita shares 3 simple strategies to help promote more comfortable and supportive sleep while pregnant. You don’t have to settle for poor sleep or invest in an expensive pregnancy pillow! Anita has practical and easy to implement tips so you can be getting that much needed rest tonight. 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 References Bump to Birth Method on-demand course: bumptobirthmethod.comInstagram Videos:Strategy 1: Turn in bed with less pain in pregnancyStrategy 2: Sleep Position with 2 pillowsStrategy 3: Towel roll for neck pain when sleepingAnita Instagram: @holistichealhphysio --- Show Notes  01:10 - Introduction to the episode 02:52 - Strategy #1 - How to get into bed and how to roll over once you’re in it 06:02 - Strategy #2 - Placing 2 pillows between the knees can be more supportive than 1 09:04 - Strategy #3 - For those with neck pain or numbness and tingling going down their arm 10:13 - Wrapping up the episode 11:17 - Bonus advice from Anita

Episode 456: Strength Training on a GLP-1 - Why Lifting Matters More Than Ever In 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 References Strong & 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 episode 02:52 - Why is strength training so important, especially on a GLP-1 04:25 - Why you need to think about your musculoskeletal, pelvic, bone, cardiovascular health 08:17 - What is your body also rapidly losing beyond the weight 11:55 - How do I strength train?

Episode 455: Early Labour: What to Expect, What to Do & How to Know It's Started In 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 References Episode 379: Navigating the Transition Phase of LabourBump to Birth Method on-demand course: bumptobirthmethod.comMiles Circuit: www.milescircuit.com Show Notes  01:23 - Bump to Birth On Demand Prenatal Education Course 03:21 - Introduction into today’s episode 04:31 - A note for those who are being induced and a little advice 5:47 - Anita’s experience with early labour 7:27 - So what is “early labour”? 9:58 - Tips on what to do during early labour 15:40 - Signs that you’re moving into active labour. What to do and common misconceptions 18:27 - Prodromal labour and positions that could help 21:48 - Some helpful things your partners can do 22:40 - 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 References Bristol Stool Chart: my.clevelandclinic.org/health/articles/bristol-stool-chart Show Notes  00:00 - Intro to today’s episode 02:50 - What symptoms Jessie is seeing in her clients and the connection she seeing with GLP-1s 03:31 - Constipation. Why is this ramping up and what Jessie hopes you can achieve with your bowel movements 08:26 - Lack of exercise and why Jessie wants to keep exercise in your routine 10:51 - Concerns with muscle mass on GLP-1s 12:06 - Let’s talk about nutrition basics to help these symptoms 14:03 - Wrapping up

Episode 453:  Just Found Out You're Pregnant? Start With These 5 Things Just 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 References Anita’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 Course 01:53 - Intro 04:06 - Tip 1: You don’t need to figure everything out overnight 05:24 - Tip 2: Don’t just put up with pregnancy pain or pelvic floor symptoms 06:54 - Tip 3: Kegels aren’t always the answer 09:07 - 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 pregnancy 12:48 - Additional pregnancy resources from Anita

Episode 452 Show Notes: Rapid-Fire Postpartum Pelvic Floor And Exercise Myth Busting In 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 - Intro 02:54 - Segment 1: Recovery 05:57 - Segment 2: Symptoms 08:53 - 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 References Instagram: @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 appointment 06:19 - Strategy 2: Habit Stacking 08:27 - Strategy 3: Reducing the Friction 09:58 - Strategy 4: Dedicated Home Exercise Platform 13:41 - Wrapping up the episode 14:40 - 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 Bones 11:00 - What are the Long Term Benefits? 13:51 - When Fear Comes In 14:46 - Introducing High Impact Work 16:39 - Wrapping Up the Episode