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In 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!
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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
Follow Emma Jack on IG
Follow 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 Service
PODCAST 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:
(0:58) - 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!
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In 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!
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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
Follow 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. Chrissy
Lily Nichols: Real Food For Pregnancy
PODCAST 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:
(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 Kelly give their clients in terms of nutrition during pregnancy?
(44:12) - Kelly and Chrissy talk with us about their program, RAD Pregnancy!
(50:25) - Last pieces of advice from our special guests!
(53:30) - How to find and work with Chrissy and Kelly!
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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!
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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
Laura’s website
Laura’s blog
Follow Laura on Instagram
Girls Gone Strong Certification
Pregnancy and Postpartum Athleticism Certification
PODCAST 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:
(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!
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In 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 is a Certified Pregnancy and Postpartum 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.
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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
Brianna Battles - Pregnancy and Postpartum Athleticism
Antony Lo - The Female Athlete Course
Mommy Berries Health on Instagram
Follow Jamie on Instagram
Jamie’s Website
“If we lived how we train” - @beardthebestyoucanbe on Instagram
PODCAST 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:
(0:52) - 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 Jamie!
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In 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?
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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
Spica splint on Amazon
PODCAST 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:
(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
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In 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!
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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 Strong at Home Membership
Shanté Cofield’s Action Academy Workshop
Where Rhonda trains - Power Academy out of Gym41
Brianna Battles Pregnancy and Postpartum Athleticism Course
To Birth and Beyond Podcast with Jessie Mundell and Anita Lambert
Episode #46: 7 reasons your pelvic floor symptoms may have changed recently
Episode #39: Healing your relationship with food with Jordana Edelstein
PODCAST 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:
(0:52) - 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
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In 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!
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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 Website
PODCAST 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:
(0:54) - 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?
(30:00) - What would Traci say to someone over 50 who is listening right now and is scared or intimidated to start strength training?
(34:33) - What’s the biggest lesson Traci has learned herself as a woman in her 50s?
(38:10) - Does Traci miss teaching?
(39:53) - Is there anything else Traci would like to leave listeners with?
(40:30) - How can people find and work with Traci?
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In this episode, Rhonda and Dayna chat with Laura Holland and Nadia Qahwash all about preparing your pelvic floor for pregnancy and postpartum. Laura and Nadia 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!
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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 Instagram
PODCAST LINKS & RESOURCES🔹 Follow Rhonda on IG
🔹 Rhonda’s Website
🔹 Check out Rhonda’s FREE Resource Library
🔹 Pelvic Health and Fitness Podcast
SHOW 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?
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In 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!
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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
UPDATED Incontinence Resource from Rhonda (and other FREE resources)
Episode #25: Tips to have great poops with Aliya Dhalla - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast/episode25
Bristol Stool Chart
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/pelvichealthandfitnesspodcast
SHOW 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!
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In 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!
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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.com
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/pelvichealthandfitnesspodcast
SHOW 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
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In 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!
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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 BRAND NEW SOLO TIER of the Strong at Home Membership!
PODCAST LINKS & RESOURCES
Follow Rhonda on IG
Rhonda’s Website
Pelvic Health and Fitness Podcast
SHOW 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
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In 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!
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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
Episode #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 Podcast
SHOW 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!
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In 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!
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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 & RESOURCESFollow Rhonda on IG - https://www.instagram.com/rhondachamberlainpt
Rhonda’s Website - https://www.rhondachamberlainpt.com
Pelvic Health and Fitness Podcast - https://www.rhondachamberlainpt.com/pelvichealthandfitnesspodcast
SHOW 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!
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In 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!
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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 -
In 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!
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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 -
In 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!
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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 -
In 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 year
2️⃣ Make meal planning/ cooking easier
3️⃣ Get better at asking for help
4️⃣ Block off intentional breaks in your work schedule
5️⃣ Minimize financial stress if you can
6️⃣ 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 -
In 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 carThis 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 -
In 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 -
In this episode, Rhonda shares 5 tips to stop peeing your pants when you jump
The 5 tips are:
1️⃣ Slight lean forward of your torso
This 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 landing
Try to land "quietly" to absorb the force and decrease the impact to the pelvic floor.
3️⃣ Exhale on the landing
Sometimes 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 RELAXED
This 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/ weeks
Slowly 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:
Instagram
WebsiteFind Rhonda here:
Instagram
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