S2 Ep3: Rhonda Chamberlain, PT, returning to postpartum exercise

the birthwell podcast

In this episode, Rhonda Chamberlain, a physiotherapist and postpartum fitness coach, shares her journey and expertise in postpartum fitness. She emphasizes the importance of mindset shifts, celebrating small wins, and finding realistic ways to integrate physical activity into daily routines. Rhonda recommends ditching the all-or-nothing mindset, removing barriers to exercise, and habit stacking. She also discusses the most effective types of workouts for moms with limited time and addresses common fears around strength training. Finally, Rhonda shares her approach to core bracing during weightlifting. In this conversation, Rhonda discusses the importance of breath control and pelvic floor awareness during exercise. She shares her personal strategies for engaging the pelvic floor while squatting and lifting weights. She also addresses the issue of body changes, including diastasis recti and prolapse, and encourages an empowerment approach rather than a fear-based mindset. Rhonda highlights the significance of setting realistic fitness goals and finding a balance between challenging oneself and listening to the body's needs.
Show Resources:
Work with Rhonda:
Strong at Home VIP (1:1 virtual physiotherapy)
Strong at Home Membership
DIY self-paced return to fitness program Strong at Home Foundations
Freebie - Ease into Fitness 10-day program
Pelvic Health and Fitness Podcast
Dietitian Resources:
Learn about the non-diet approach to nutrition in this podcast episode with Molly Roberts
Non-Diet Dieticians:
Rosanne Robinson - Blueprint Nutrition (Waterloo, ON) - kids, picky eaters
Cara Kasdorf - Blueprint Nutrition (Waterloo, ON) - female athletes
Donna Martin - Blueprint Nutrition (Waterloo, ON) - eating disorder recovery and kids
Julie Keta - Flourish True Nutrition and Women’s Health Coaching (Kitchener/Waterloo, ON)
Molly Roberts - registered dietitian (virtual and Guelph, ON)
Here's where to find us:

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Register for our online course!

Find our website

Purchase our book on amazon!

Purchase our prepare your pelvic floor for birth e-book!

This podcast is intended as educational content and does in no way constitute physiotherapy, health or medical advice. Please seek advice from your health care provider or doctor for your particular health care concerns, before changing your healthcare routine or relying on this information.