Pelvic Health and Fitness

Send us Fan Mail In this episode, Dayna and Rhonda have the pleasure of chatting with one of our colleagues and fellow Canadian physiotherapists, Anita Lambert! Anita is the owner of Holistic Health Physiotherapy, creator of the Bump to Birth Method and co-host of the To Birth & Beyond podcast. She’s a mom of two and a perinatal pelvic health physiotherapist with a focus on prenatal and postpa...

Send us Fan Mail In this episode, Rhonda has the pleasure of chatting with one of our colleagues Cat Gieser (@catgieser). Cat is a pre and postpartum movement specialist and founder of Mama Flow Studio - a virtual yoga and sculpt studio for postpartum moms. The studio is also known as the anti-bounce back studio, encouraging moms to move with strength and nourishment instead of the pressure to bou...

Send us Fan Mail In this episode, Rhonda and Dayna answer your questions as a way to celebrate one year of the podcast! We answer your questions such as: 👩‍👦 What have been the most rewarding and most challenging parts of #momlife? 🤰🏻 Were your two pregnancies similar or different? 💪🏻 Should everyone do kegels? 🏋🏿‍♀️ How do we fit our workouts in as busy moms? 🤷🏽‍♀️ How do we “do it all?”...

Send us Fan Mail In this episode, Rhonda shares a 5-minute body scan meditation from her recent Pelvic Floor Relaxation workshop. This was a 1-hour workshop full of practical ways to relax your pelvic floor.  This is a great skill to learn to help with symptoms like leaking, heaviness or pain, or just as a way to remember that learning to relax our pelvic floor is just as important as learning to...

Send us Fan Mail In this episode, Rhonda and Dayna discuss a commonly asked question “do I need to contract my pelvic floor to 100% with exercise?” The short answer is NO.  Creating too much tension in our body may actually contribute to worsening symptoms like heaviness, leaking, pelvis pain or back pain.  ⁣⁣Some tips to keep in mind: ⁣⁣⁣⁣ 1️⃣ Focus on tension to task (@physiodetective).  Only co...

Send us Fan Mail In this episode, Rhonda and Dayna each share the 3 things that they were not expecting during pregnancy. Rhonda’s 3 things were: 1️⃣ Morning sickness that lasted all day 🤢| 2️⃣ Zero appetite for my entire pregnancy 🙅🏼‍♀️} 3️⃣ Constipation, giant poops and hemorrhoids 💩😂 Dayna’s 3 things were: 1️⃣ Overwhelming fatigue 😴 2️⃣ Restless legs every evening🦵🏼 3️⃣ How different he...

Send us Fan Mail In this episode, Rhonda and Dayna share our top tips when you’re feeling the itch to return to running postpartum, such as: 1️⃣ The research shows that it might be beneficial to wait until the 3-month mark to return to impact movements like running, jumping and skipping. 2️⃣ Check in with a pelvic floor physiotherapist and/ or postpartum fitness coach if you have the means to asse...

Send us Fan Mail In this episode, we chat with one of our colleagues and fellow Canadian physiotherapists, Aliya Dhalla. Aliya is a pelvic health physiotherapist with over 12 years of experience. She focuses on women's health, including prenatal and postpartum pelvic health, preparing people for labour and delivery, and addressing common issues such as leaks, pelvic pain, painful sex, and dia...

Send us Fan Mail In this episode, Rhonda and Dayna discuss: 🔹Why kegels is not the only answer to manage pelvic floor symptoms 🔹Why it’s important to learn to RELAX your pelvic floor if you’re dealing with symptoms of leaking, prolapse or pelvis pain 🔹How do you know if you need to relax the pelvic floor? 🔹6 of our favourite ways to relax the pelvic floor: 1️⃣ Z-lying 2️⃣ Legs up the wall 3️⃣...

Send us Fan Mail In this episode, we get the exciting opportunity to chat with one of our mentors Antony Lo (aka The Physio Detective). Antony Lo is a physiotherapist from Australia and runs The Physio Detective service and My PT Education. He has been working at the junction of Musculoskeletal, Sports Rehab and Performance, and Women’s Health for his whole career. He has experience participating...

Send us Fan Mail In this episode, we get the exciting opportunity to chat with one of our colleagues (and fellow Canadian 🇨🇦), Teresa Waser (@rxphysio). Teresa is an orthopedic and pelvic health physiotherapist based out of RX Physiotherapy, a non-traditional clinic in Leduc, Alberta, Canada, where she blends her experiences as physio, coach, and educator to empower people of all ages to achieve t...

Send us Fan Mail In this episode, we get the exciting opportunity to chat with one of our mentors, Brianna Battles!  Bri specializes in coaching pregnant and postpartum athletes, as well as educating coaching professionals on how to help athletes navigate the physical and mental considerations of training during these chapters in a woman’s life.  She is a relentless advocate and relatable resource...

Send us Fan Mail In this episode, Rhonda and Dayna talk about all things SPD (symphysis pubis dysfunction, aka pelvis pain or lightning crotch)! We discuss: 🔹 What is SPD and potential causes of it 🔹 Our own experiences with SPD in pregnancy 🔹 How can you continue to exercise with SPD? 🔹 Ways to roll in bed and get in/out of the car with SPD 🔹 Possible strategies to minimize pelvis pain We’re...

Send us Fan Mail In this episode, Dayna and Rhonda talk about all things peezing! We discuss: 🔹 What is peezing? 🔹 The most common strategy people have to avoid peezing, and why it might not be working 🔹 Helpful strategies to avoid peezing 🔹 Some tips to work on everyday to prepare your pelvic floor for allergy/ cold and flu season We’re excited for you to listen to this episode and hope you f...

Send us Fan Mail In this episode, Dayna and Rhonda welcome Inemesit Graham. Inemesit is a personal trainer and nutrition coach specializing in pre and postnatal fitness with a focus on diastasis recti, hernia, and prolapse management. Inemesit believes that your aesthetics don't determine your athletics and takes a decolonized approach to fitness based on body liberty and free of body oppress...

Send us Fan Mail In this episode, Dayna and Rhonda discuss some strategies you can try to minimize back pain postpartum.  We go into detail with each of these tips below: 1️⃣ Make sure you’re resting enough 2️⃣ Change up your repetitive postures/ activities 3️⃣ Use pain-relieving positions to offset repetitive postures/ positions 4️⃣ Movement is good for pain 5️⃣ Manage your expectations of what y...

Send us Fan Mail In this episode, Dayna and Rhonda discuss some reasons you current exercise routine might not be sticking: 1️⃣ You’re not consistent enough.  2️⃣ It’s boring/ too repetitive.  3️⃣ It’s too hard or too easy.  4️⃣ It’s making your pain/symptoms worse.  5️⃣ Your sole focus is on weight loss. We dive deeper into each point and give some helpful takeaways!  We’re excited for you to lis...

Send us Fan Mail In this episode, Rhonda and Dayna welcome mental health professional Jessica Barnes to talk about postpartum mental health.  Jessica is a passionate Maternal Mental Health Therapist and proud momma of two, soon to be three kiddos.   A self-identified "birth nut" Jess is incredibly passionate about supporting moms (and dads!) with anything that could present challenges al...

Send us Fan Mail In this episode, Rhonda and Dayna welcome pelvic health physiotherapist, Laura Holland to talk about returning to intimacy postpartum.  Laura Holland is a pelvic health physiotherapist practicing in Kitchener Waterloo.  After experiencing her own pelvic health concerns and feeling lost about how to navigate them, she discovered pelvic health physiotherapy as a patient and it chang...

Send us Fan Mail In this educational episode, Rhonda sits down with pelvic health physiotherapist Aliya Dhalla to revisit the important (and often misunderstood) topic of prolapse. Together, they break down what prolapse really is, common myths, and why symptoms matter more than grades.  This episode is packed with compassionate strategies to help you feel confident moving your body again. Rhonda...

Send us Fan Mail In this episode, Dayna and Rhonda talk about what listening to your body means. This is often advice given to pregnant/ postpartum people with good intent, but it often lacks context. Symptoms to listen for that we discuss in this episode include: - Bleeding - Pressure/ heaviness in the vagina - Leaking -Doming/coning in the abdomen - Pain/ pressure anywhere in the body This is al...

Send us Fan Mail In this episode, Dayna and Rhonda are honoured to chat with one of our most influential mentors Jessie Mundell! Jessie (she/her) has over 15 years experience in exercise coaching and personal training for people who are pregnant, newly postpartum, and parents.  She is a registered Professional Kinesiologist and holds a Master’s Degree in Kinesiology, with studies focused in prenat...

Send us Fan Mail In this episode, Dayna and Rhonda talk about all things incontinence… -What is it? -Types of incontinence -Is a little bit of leaking ok? -Ways to treat it -Habits to be mindful of to help with leaking -Peezing (peeing when you sneeze) …Plus so much more! Find Dayna here: Instagram Website Find Rhonda here: Instagram Website

Send us Fan Mail In this episode, Dayna and Rhonda provide 5 helpful tips to fit exercise into your life! 1. Workout with your kids around 2. You don’t need to change into workout clothes or running shoes 3. All movement “counts” 4. Have your workout station set-up in plain sight 5. A 10-minute workout you DID do is better than the 1-hour workout you DIDN’T do. Ditch the all-or-nothing mindset whe...

Send us Fan Mail In this episode, Dayna and Rhonda talk about all things diastasis recti… -What is it? -Can it be prevented? -Does the size of the gap matter? -Do I need to modify exercise during pregnancy to minimize strain on the abdomen? -What is coning/ doming? -What is a “healed” diastasis? …Plus so much more! Find Dayna here: Instagram Website Find Rhonda here: Instagram Website