https://www.rhondachamberlainpt.com/blog daily 0.75 2025-10-29 https://www.rhondachamberlainpt.com/blog/menopause-quiz monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/7ef78816-65c9-4ba9-b72d-9614788ef4ec/dr-afrousheh-amini-naturopathic-doctor-ontario.png Blog - Guest Blog: Menopause myth busting quiz - I am excited to introduce you to licensed Naturopathic Doctor, Dr. Afrousheh Amini! Dr. Afrousheh Amini is a licensed Naturopathic Doctor in Ontario with a clinical interest in women's health, including hormonal balance, perimenopause, and menopause care. She holds prescribing rights in Ontario and is currently a candidate for certification with the North American Menopause Society (NAMS), reflecting her commitment to providing evidence-informed, integrative care for women at all stages of life. With a patient-centered approach, Dr. Amini blends the principles of naturopathic medicine with the latest research in hormonal health to empower women to feel their best. She works closely with her patients to create individualized treatment plans that may include therapeutic nutrition, menopause hormone therapy, botanical medicine, and lifestyle counseling. Dr. Amini is passionate about supporting women through hormonal transitions, helping them navigate complex symptoms such as fatigue, mood changes, menstrual irregularities, and menopausal concerns with compassion and clarity. https://www.rhondachamberlainpt.com/blog/top-12-postpartum-exercise-tips monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/92710aef-72b0-4b1b-a840-908bfbde069a/rhonda-chamberlain-fitness-physiotherapy-virtual.jpg Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - Let me start out by saying that I wanted this to be a Top 10 list… but I couldn’t narrow it down, so here is your Top 12 list! (To be honest, this could be a Top 100 list, but I’m trying to keep it simple for you because I know you’re busy!) I’ve helped close to 200 women return to fitness in their pre/postnatal journeys at this point in my career, and I would say these are the topics I continue to discuss the most. As a mom to 2 girls, I really struggled with a lot of these, so now I’m on a mission to help you avoid the mistakes that I made in my postpartum return to exercise journey! Learn more about me and my journey in this podcast episode: Episode #02: Meet Rhonda Ok, let’s get into the top 12 things I want you to know about postpartum exercise! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/9ca8d389-c99f-4fdb-9d59-62fac0a56965/ease-into-fitness-slow-postpartum-recovery.jpg Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/e8438659-0043-4302-9df4-d8a849680fcc/leaking-pee-postpartum.png Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - The gold standard for improving pelvic floor symptoms is to have an internal assessment with a pelvic floor physiotherapist. (Check out this Global Directory for a PFPT near you). However, there is a LOT you can do without seeing an internal therapist. Here are some tips to keep your pelvic floor happy in the postpartum phase to help minimize pelvic floor symptoms like leaking/ incontinence, heaviness/ prolapse symptoms, pain with sex, low back or hip pain: https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/b432dfa1-c612-43ee-bac7-8530b1863d57/diastasis-recti-postpartum.jpg Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/2da88da4-b960-46dd-a75c-9c7588bc8d19/postpartum-healing-graph.png Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - The Top 12 Things I Want You to Know About Postpartum Exercise… - Looking for 1:1 virtual guidance? Check out my Strong at Home VIP (Physiotherapy) Tier Want an exercise program you can do from home on your own time (with guidance from me)? Join the Strong at Home Membership here Check out my FREE Ease into Fitness Workout Guide! Want an easy-to-follow, DIY, low cost return to exercise program to follow? Check out my Strong at Home Foundations program here Reach out to me for more information and guidance! https://www.rhondachamberlainpt.com/blog/pain-with-squats monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/8fb5639a-7045-436d-8fa6-b81a3f125959/rhonda-chamberlain-strength-program-busy-moms.jpg Blog - Do you experience pain with working out? Try this! - Perform less reps and/or rounds than prescribed (e.g. if the workout says 10 reps and 5 rounds, you can choose to stop at 5-7 reps and/ 3-4 rounds). Decrease the load (e.g. a barbell or dumbbell squat can be modified to unweighted squat). Change your breath strategy⁣ - Try inhaling at the top of the squat, then exhaling as you lower, or throughout the whole movement. Think about “tension to task” (a concept I learned from physical therapist Antony Lo) - You don’t need to contract all the muscles to 10/10 for an unloaded squat. Focus on LESS tension. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - Do you experience pain with working out? Try this! - If you're looking for more advice and guidance from a physiotherapist and postpartum fitness coach, I'd love to work with you! Looking for 1:1 virtual guidance? Check out my Strong at Home VIP (Physiotherapy) Tier Want an exercise program you can do from home on your own time (with guidance from me)? Join the Strong at Home Membership here Check out my FREE Ease into Fitness Workout Guide! Want an easy-to-follow, DIY, low cost return to exercise program to follow? Check out my Strong at Home Foundations program here Reach out to me for more information and guidance! https://www.rhondachamberlainpt.com/blog/your-ultimate-guide-to-postpartum-exercise monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/969ad48c-b553-4b91-b95b-6652405fe606/rhonda-chamberlain-at-home-fitness-postpartum-training.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - Hi friend! I know how eager you are to get back into exercise postpartum. I need you to know though that women who “bounce back” to intense exercise immediately postpartum are the exception, not the rule. It is totally normal to take 12-months, to 2 years to get back to intense exercise. Whether you're 6-weeks, 6-months, or 6+ years postpartum, it's important to take it slow. And here’s the thing: the slow road to recovery is actually faster in the end. If you start slow and gradually return to exercise, there will still be ups and downs because recovery is not linear. However, the downs will be less drastic than if you rushed your return to exercise. So in the end you’ll end up further ahead! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/c7451779-5435-47cd-bc0f-e4aa01e96a78/rhonda-chamberlain-fitness-physiotherapy-virtual.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - I’m Rhonda! I help busy moms like you return to exercise with realistic, sustainable fitness plans that you can FINALLY stick with! I am a mom to 2 girls, physiotherapist and lover of all things fitness and wellness. I have been practicing as a physiotherapist since 2010. I started my own virtual physiotherapy and fitness coaching business in May 2020, and I'm excited to watch it continue to grow! My love of exercise began at 3 when I started competitive gymnastics, a sport that I competed in for over 12 years. I now find my passion in strength training, and in inspiring women to realize how strong they really are! After having a more challenging recovery with my second daughter, I found a passion for all things pregnancy and postpartum. I attained my Pregnancy and Postpartum Athleticism (P&PA) Coach Certificate in March 2020. And I've continued to learn and expand into this specialty since. My mission is to help busy moms return to exercise feeling supported and encouraged. I can help you to ditch the all-or-nothing mindset and show you that it is possible to fit exercise into your busy #momlife! Learn more about Rhonda here https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/dfb15117-db1d-438f-b8b1-5ec245583f99/pelvic-floor-brianna-battles.png Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - The pelvic floor is a group of muscles and connective tissue at the base of our pelvis. The pelvic floor muscles have 6 important functions: Part of our core canister Supports our organs (and baby when pregnant) Helps keep us stable for standing, walking, exercise etc. Controls bowel and bladder function Plays a role in sexual function Pumps blood and lymph back to the heart Check out these podcast episodes to learn more: Episode #3: What happens at a pelvic floor physiotherapy appointment? Episode #28: Should I contract my pelvic floor to 100% during exercise? Episode #34: 5 Pelvic Floor Myths https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/7d420ff5-62b2-4494-bee1-7aec18f910a0/what-is-diastatis-recti.png Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - What is Diastasis Recti? Diastasis recti is the normal and necessary separation of the two sides of the rectus abdominal muscles (your “6-pack” muscles) that happens during pregnancy. Diastasis recti occurs in nearly 100% of women by the 3rd trimester of pregnancy. This is a process that needs to happen to make room for baby! The fascia that holds this group of muscles together is called the linea alba. The linea alba is made up of connective tissue that is designed to stretch! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/0565c6f4-0914-4df9-bf1b-e71c8fa1e5c2/pelvic-organ-prolapse.png Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - What is pelvic organ prolapse? Pelvic organ prolapse (or POP for short) is the downward descent of pelvic organs toward the vaginal opening. POP is very common, and does not ONLY affect women who have had babies. The stats are mixed on the prevalence of POP, but it is estimated that more than 50% of women will experience some degree of POP in her lifetime. What are the common types of POP? Cystocele (prolapse of the bladder) (anterior vaginal wall prolapse) Rectocele (prolapse of the rectum) (posterior vaginal wall prolapse) Uterine (prolapse of the uterus) Urethrocele (prolapse of the urethra) Enterocele (prolapse of the small intestine) Vaginal (prolapse of the top part of vagina/ vaginal vault) How is severity of prolapse measured? POP is often graded on a scale from 0-4 based on degree of descent: 0 = no descent 4 = descent past the vaginal opening Note: The gold standard for the assessment and treatment of POP is internal pelvic floor physical therapy. Visit this website to find a PFPT near you! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/70c3ee51-7c02-4691-8c34-95c05c2ea52d/rhonda-chamberlain-online-fitness-easy-postpartum.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - 1. Common Breathing Habits Do you tend to hold your breath doing everyday activities? (e.g. carrying laundry, lifting car seat, picking up baby?) Try working on a full inhale and exhale while doing these movements. A great way to start working on this is "exhale on exertion" – breathe out during the hardest part of the movement. Another way to think of it is “blow before you go” (thank you physiotherapist Julie Wiebe for this one) - e.g. before you pick up the car seat, take a deep breath in, start your exhale and then pick up the car seat as you continue to exhale. When in doubt, just breathe! Try not to overthink it. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/c447f081-bb9b-455e-a945-55044f841966/ease-into-fitness-slow-postpartum-recovery.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/d083adca-2762-425e-9ab4-d8b59448e858/postpartum-healing-graph.png Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/9ab22872-91e2-4e27-a7bc-eab60f6cf0fb/rhonda-chamberlain-at-home-fitness-postpartum-moms.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - 1. Remember that all movement counts Even if you’re not sweating buckets or sore the next day Walking, stretching, rehab exercises, playing with your kids - all “count” as exercise. 2. Your workouts don’t need to be an hour long to be beneficial for your mental and physical health. The 10-minute workout you DID do is better than the 1-hour workout you DIDN’T do. Let it be all or something instead of all or nothing! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/45a45a69-790f-42ce-8005-58fff8627b5a/rhonda-chamberlain-sustainable-realistic-fitness-moms.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - 1. Glute bridge - 5 reps Lying on your back, arms by your sides. On the inhale, relax all your muscles and expand your belly. On the exhale lift your hips off the ground. Gently contract and lift your pelvic floor and contract your abdomen. This should only be about a 20-30% contraction. Don't worry about squeezing your glutes. Only contract as much as is necessary to lift your bum off the floor. Don't stress about the breathing pattern if it's confusing. When in doubt, just keep breathing. 2. Side bridge - 5 reps each side Lying on your side with your elbow resting on the ground directly under your shoulder. On the inhale, relax all your muscles and expand your belly. On the exhale lift your hips and push them forward to open them up. Gently contract and lift your pelvic floor and contract your abdomen. This should only be about a 20-30% contraction. Don't worry about squeezing your glutes. Only contract as much as is necessary to lift and open your hips. Don't stress about the breathing pattern if it's confusing. When in doubt, just keep breathing. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/cd2f8dc9-3777-4d49-9932-1acb3af169a9/rhonda-chamberlain-at-home-workouts-online.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - If you’re feeling ready to get back into exercise postpartum, here are some suggested ways you may choose to alter your workouts depending on your symptoms, amount of sleep, stress etc. Whatever it is, the way you tell your story online can make all the difference. 1. Perform less reps and/or rounds than prescribed E.g. if the workout says 10 reps, you can choose to stop at 5-7 reps. 2. Make it lighter If the movement you want to do is weighted (e.g. goblet squat), you can modify by doing an unweighted squat. 3. Switch to a different movement You can switch out the movement to something that feels better (symptom-free or minimal symptoms). Try to use a movement that will work similar muscle groups if you can. (e.g. if lunges bother your pelvis, you can switch to a squat or step-up). 4. Alter the range of motion of the movement E.g. if a full squat causes hip pain, only go 1/4 to 1/2 depth to a point there is no pain). https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - YOUR ULTIMATE GUIDE TO POSTPARTUM EXERCISE - If you're looking for more advice and guidance from a physiotherapist and postpartum fitness coach, I'd love to work with you! Looking for 1:1 virtual guidance? Check out my Strong at Home VIP (Physiotherapy) Tier Want an exercise program you can do from home on your own time (with guidance from me)? Join the Strong at Home Membership here Check out my FREE Ease into Fitness Workout Guide! Want an easy-to-follow, DIY, low cost return to exercise program to follow? Check out my Strong at Home Foundations program here Reach out to me for more information and guidance! https://www.rhondachamberlainpt.com/blog/5-tips-to-help-with-leaking-heaviness-low-back-pain monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/70c3ee51-7c02-4691-8c34-95c05c2ea52d/rhonda-chamberlain-online-fitness-easy-postpartum.jpg Blog - 5 tips to help with leaking, heaviness or low back pain - 2. Relax your glutes Another habit you might have is squeezing your bum muscles (pay attention to this when you’re holding your baby, doing the dishes, cooking etc). Your glutes and pelvic floor muscles are buddies, so likely if you’re holding tension in your glutes, you’re also holding tension in your pelvic floor. This can lead to issues like leaking, heaviness or pelvis/back/hip pain. When you notice yourself doing this, let those buns relax! Imagine them melting like butter or give your bum a little shake! Trying the z-lying position is also super helpful! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - 5 tips to help with leaking, heaviness or low back pain - If you're looking for more advice and guidance from a physiotherapist and postpartum fitness coach, I'd love to work with you! Looking for 1:1 virtual guidance? Check out my Strong at Home VIP (Physiotherapy) Tier Want an exercise program you can do from home on your own time (with guidance from me)? Join the Strong at Home Membership here Check out my FREE Ease into Fitness Workout Guide! Want an easy-to-follow, DIY, low cost return to exercise program to follow? Check out my Strong at Home Foundations program here Reach out to me for more information and guidance! https://www.rhondachamberlainpt.com/blog/5-tips-for-a-great-poop monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/89568577-ee1b-411e-b5d7-5d4b7b94ead1/aliya-dhalla-pelvic-health-physiotherapist-blog.jpg Blog - Guest Blog: 5 tips for a great poop! - I am excited to introduce you to pelvic health physiotherapist, Aliya Dhalla! Aliya is a Pelvic Floor Physiotherapist with over 13 years of experience. She enjoys treating + educating on: prenatal + postpartum pelvic health, birth prep + postpartum recovery, incontinence, painful intimacy, and pelvic pain, bowel health, postpartum return to high-impact activity, CrossFit, lifting, and running, pelvic floor changes during perimenopause and menopause (leaks, urgency, vaginal dryness, pain). Today she will be sharing with you her 5 tips for a great poop! https://www.rhondachamberlainpt.com/blog/prioritize-your-pleasure monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/1b351743-e8d4-4117-8b1a-2cf40079c6bc/surabhi-veitch-physiotherapist-toronto-canada-worldwide.jpg Blog - Guest Blog: 5 simple actions to prioritize your pleasure outside of the bedroom - I am excited to introduce you to pelvic health physiotherapist, Surabhi Veitch! With 12+ years experience, Surabhi is passionate about educating and empowering folks to understand and believe in their bodies and their capacity to heal. She aims to foster a trauma-sensitive space for you to feel seen, heard and cared for through life’s major transitions including pregnancy, postpartum and parenthood. Today she will be sharing with you her 5 simple actions to prioritize your pleasure outside of the bedroom… Hey mama, if you're in a season of life where you have no time, energy or desire for pleasure or sex, you're not alone. So many mothers are exhausted, tired, burnt out, and have very little time for pleasure in their daily lives, not just in the immediate postpartum phase, but also many years into parenting. Raising kids is time-consuming and it can be challenging to intentionally make time for your pleasure. You may not feel like you have time to prioritize your needs, but what if I tell you that you can make space for your pleasure daily? When you cultivate a practice of pleasure, what you'll find is that your overall libido and sexual pleasure also grows! https://www.rhondachamberlainpt.com/blog/postpartum-mental-health monthly 0.5 2025-09-20 https://www.rhondachamberlainpt.com/blog/intuitive-eating monthly 0.5 2025-09-20 https://www.rhondachamberlainpt.com/blog/prepare-your-pelvic-floor-for-birth monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/a7a015d9-4e58-4baa-b59d-93ea23ceda77/Laura-Nadia-birthwell-birth-prep.png Blog - Guest Blog: Prepare your pelvic floor for birth - Our names are Laura and Nadia, and we’re the co-founders of birthwell! As pelvic floor physiotherapists we saw a huge gap in the level of knowledge that people were provided about their pelvic floors, their options for pushing, their options for labouring and on top of that, how to advocate for themselves. So, we made it our mission to make this information more accessible and teach people how they can feel confident going into their birth, so that they can birth smarter and not harder! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/d4e555f8-3d9a-4d69-bd78-9d0371797248/birthwell-birth-prep-guide.png Blog - Guest Blog: Prepare your pelvic floor for birth - If pelvic floor physiotherapy isn’t your jam, we also have a very comprehensive e-book that is designed to walk you through everything you need to know to prepare your pelvic floor for birth. It includes exercises to learn how to use your pelvic floor and core, labour position practice, pushing practice, partner pain relief techniques and a guide to postpartum care. You can find it here. Lastly, if you’re not sure where to start, we’ve also got several free resources + the birthwell podcast which we would invite you to check out! Our top five tips to birth guide is full of some easy to implement items that you can start doing today to prepare your pelvic floor for birth. We hope this gives you a foundation to prepare your pelvic floor for birth and we’re always here to support in any way you need! Here’s to birthing smarter and not harder, Love Laura & Nadia https://www.rhondachamberlainpt.com/blog/my-breastfeeding-story monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/7427eaa2-4e72-46d5-a790-b5ec777a7613/rhonda-breastfeeding-story.JPG Blog - My breastfeeding story - Going into my delivery with my first daughter (Sadie), I knew breastfeeding might be a challenge. Having had a breast reduction in the past, I was told by my midwives that milk supply could be an issue. I did a combo of breastfeeding and formula from the start. Sadie never latched well (even after having her lip and tongue ties cut), I pumped tirelessly, and went to see 3 different lactation consultants. After each appointment I left in tears feeling overwhelmed and inadequate.⁣ My sister was an amazing support during this time and kept reminding me that my mental health should come first. But I didn’t want to be a quitter. When Sadie was 6 weeks old I reached my breaking point. I couldn’t stop crying. Sadie couldn’t stop crying. I told my husband I thought I was experiencing postpartum depression. I felt stuck.⁣ https://www.rhondachamberlainpt.com/blog/teagans-birth-story monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/b86b44be-48b4-4015-aad5-0da3c01613fb/teagan-birth-story.JPG Blog - Teagan’s Birth Story - In honour of Teagan’s 4th birthday, I felt compelled to write out her birth story. It’s something I’ve been wanting to do, and thought this was the perfect day. Teagan Beth Chamberlain was born on August 15, 2019 at 3:00pm on the dot (one day before her due date). A couple days before Teagan’s birth date, my amniotic fluid levels were measuring low. That (paired with my rising blood pressure) led to my midwife advising I get induced in the next day or so. Around 8am on August 15, my midwife called me letting me know that the hospital had room to induce me that day. And asked if I could be there by 10am. Needless to say, I didn’t have much time to mentally prepare. But I knew I was ready to meet our 2nd child (we didn’t know her sex yet). Jay called his parents who came to Cambridge to look after Sadie (I think my dad might have also helped out that morning until Jay’s parents got here as they were an hour and a half drive away). Jay and I headed to the hospital and I kept thinking how different this drive was than with Sadie’s birth. (With Sadie’s birth, I was in full-on labour on our drive to the hospital, my strong contractions only 2-3 minutes apart). This drive felt calm, but I was definitely very nervous and not excited for the inevitable pain that was to come. (Knowing what to expect was not helpful in this case for me!) https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/f379d486-3a53-4b76-8a36-f03e311649c8/rhonda-teagan-birth-story.png Blog - Teagan’s Birth Story - From this point on, my labour seemed to go from zero to 100 (which I remember people saying could be common with induction). I distinctly remember bringing a fan to have in my face because I remember feeling so overheated with Sadie’s birth. This helped so much. I remember having Jay by my head holding my hand and encouraging me. And I also remember the 2nd midwife staying at my head too, and she had such a calming, assuring voice that I really appreciated. Side note: Similar to Sadie’s birth, I went into Teagan’s delivery wanting to try for an unmedicated labour. I knew the induction was going to likely be fast and furious once it started, so I didn’t even let an epidural cross my mind. My contractions got so close together at one point that I didn’t even have a break between them. At this point, I remember my induction medication got turned way down (or off even, I’m not sure) since my body had taken over and was doing it’s thing. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/38801894-a24e-4690-9bf4-abe28c3bb8c7/teagan-birth-story-website.JPG Blog - Teagan’s Birth Story - Similar to Sadie’s birth story, the immense, immediate relief I felt after Teagan arrived was unforgettable. I bawled and bawled. I was so relieved she was here and we were both healthy (and I remember saying out loud “I never have to do that again!” knowing we were done after 2 kids). I got to hold her right away and I knew our little family was complete with 2 beautiful, healthy girls. I’m so grateful to have had 2 wonderful birth experiences. Extremely painful yes, but so incredibly fulfilling. I’m so proud of what my body did for me. Thank you Teags, for completing our family. Being your and Sadie’s mama is my life’s greatest joy. Happy 4th birthday to my sweet, sassy girl. https://www.rhondachamberlainpt.com/blog/postpartum-fitness-journey monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/83f023fb-c9c3-441a-9cc3-59141aff1855/IMG_8440.jpg Blog - My postpartum fitness journey - Lifting brings me so much joy! Since starting weightlifting in August 2022, I’ve gained some weight. Yes maybe it’s muscle. But you know what… for the first time in my life I don’t really care to analyze or justify. It just is what it is. I will also say - I don’t often weigh myself. In fact, I went about the first 1.5 years postpartum after my 2nd daughter not stepping on a scale. My worth was too closely tied to my weight at that time. Since that time I’ve done a ton of learning and unlearning about fatphobia, the thin ideal and diet culture. And now I’ve truly come to a place of body neutrality where stepping on the scale doesn’t determine how I feel about myself as a human. (And I want my daughters to witness this). Because I’ve gained weight since starting weightlifting, a former me may have questioned whether this program was “right” for me. And thought - maybe I need to add more cardio, maybe I need to eat less, maybe I’m getting “too bulky”, etc… Me today - I’m more focused on ALL THE POSITIVES that have come from adding weightlifting into my life. And my additional body weight is just an interesting objective measure. How do you measure whether a fitness program is “working”? Truth time: your body might not change when you start a new fitness program. This doesn’t mean it’s not “working”. The fitness and diet industry have led us to believe that the only reason we should exercise is to shrink or change our bodies. I'm here to call BS on all of that. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/2834d415-5a19-4e93-a3c0-038fb26e5c00/rhonda-weightlifting.JPG Blog - My postpartum fitness journey - Where I am at now… 8-months after starting Olympic weightlifting, I decided to sign-up for my very first Olympic weightlifting competition! I’m equal parts terrified and excited. Because of my history of disordered eating, I was a little nervous about choosing my weight category. Sure enough, I was right on the cusp between 2 weight categories. If I wanted to compete in the lower weight category, I would have to lose 2kg (everything in weightlifting is measured in kilos, which has been confusing to learn!) The thought ran through my mind - if I compete in the lighter weight category, but I’m right at the top end, I might have a better chance of winning. But the thought of trying to intentionally lose weight after almost 4 years of improving my relationship with food, my body and exercise scared me a little. I’m thankful to have a great coach… I reached out to my coach for advice. I was so thankful for his tactful response. First he asked me if I had a history of disordered eating. Second he recommended that because it was my first competition, he suggested NOT trying to lose weight. He mentioned that weightlifting (although trying to be inclusive of all body sizes), can stir up disordered eating behaviours when people try to fit into smaller categories. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - My postpartum fitness journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rhondachamberlainpt.com/blog/my-values monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/02fff7b9-96be-4f9b-a5b3-ab73d6681e37/postpartum-fitness-weight-loss-diet-culture.gif Blog - Why I no longer weigh or measure my clients - Even when I thought I was doing it for “health” reasons, I always felt weird and awkward about it. I thought it was because I could sense my clients’ discomfort (which was probably true). But after doing so much learning/ unlearning over these past 3.5 years, I realized it also made ME feel very uncomfortable. A bit about me… I come from a history of disordered eating. As a young gymnast I engaged in very restrictive eating patterns. This evolved into binge/ restrict behaviour in my early 20s to mid 30s. And the tricky thing about diet culture is that I was engaging in these behaviours to be “healthy”. Meanwhile, I would get obsessive about my food choices, say “no” to certain foods when I was out with friends/ family, check calorie counts on menus, and was often very irritable. So in the end, I may have “looked” healthy according to society’s standards, but my mental health was not ok. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/c3d29ee9-2c61-47d2-a74f-ff656998a226/rhonda-chamberlain-moms-fitness.jpg Blog - Why I no longer weigh or measure my clients - What helped me… The most meaningful change happened for me with therapy, journaling, curating my IG feed, reading books and listening to podcasts. Here are a few resources/ people to follow to get you started: Food Psych (Podcast) Balance365 Life Radio (Podcast) The Body Liberation Project - Chrissy King (Book) More Than a Body - Lexie and Lindsay Kite (Book) Chrissy King (@iamchrissyking Instagram) Shana Minei Spence (@thenutritiontea on Instagram) Anna Sweeney (@dietitiananna on Instagram) What I learned… I learned about fatphobia, thin privilege, the thin ideal and its ties to racism, fat stigma in the medical field, and how using body size as a measure of health may be more harmful than helpful. (Learn more about the history of anti-black racism in relation to health, fitness and definitions of beauty in our podcast episode with Inemesit Graham here). https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - Why I no longer weigh or measure my clients - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rhondachamberlainpt.com/blog/diastasis-exercises monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/7d420ff5-62b2-4494-bee1-7aec18f910a0/what-is-diastatis-recti.png Blog - How do I know if I have a diastasis? - First of all, you may be wondering... WTF is Diastasis? (also known as "mommy tummy" or "mommy pooch" on the interwebs) Diastasis recti is the normal and necessary separation of the two sides of the rectus abdominal muscles (your “6-pack” muscles). Diastasis recti occurs in nearly 100% of women by the 3rd trimester of pregnancy. This is a process that needs to happen to make room for baby! https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/592da132-0ff8-41bc-acca-694848521625/rhonda-chamberlain-pelvic-health-ontario.jpg Blog - How do I know if I have a diastasis? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rhondachamberlainpt.com/blog/sadies-birth-story monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/e462abda-0033-4634-a9dd-4a79d629d2ef/sadie-birth-story.JPG Blog - Sadie’s Birth Story - In honour of Sadie’s 4th birthday, I felt compelled to write out her birth story. It’s something I’ve been wanting to do, and thought this was the perfect day. Sadie Ann Chamberlain was born on October 1, 2017 at 5:05pm (one day before her due date). Sadie’s birth started with my water breaking at about 4am on October 1. I got up to go pee, and it felt like I couldn’t stop peeing. Such a strange feeling! I woke up my husband, Jay (to his delight), and we called the midwife. Our midwife came to the house, and measured my blood pressure (which had been creeping up at the end of my pregnancy) and advised that we head to the hospital to run some tests. Side note: I was supposed to participate in the CIBC Run for the Cure that morning with my dad and sister (something we do every year in memory of my mom). I called my sister right away and said “I think I’ll skip it this year and have a baby instead.” We stopped at Tim Hortons on the way to the hospital to grab some food, knowing it could be a long day! I got a sandwich thinking something filling would be smart, but could only eat maybe 3 bites of it as the excitement completely took away my appetite. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/d953fce0-a087-47fd-aecf-ad41df76f429/sadie-rhonda-birth-story.JPG Blog - Sadie’s Birth Story - I was using an app on my phone to track my contractions. What I noticed is that I would have one large, very painful contraction, followed by one short, very tolerable contraction. With knowing very little about what is “normal” (and didn’t think to ask), I wasn’t including the small contractions in my app tracker. I was getting to a point where the contractions were quite unbearable. Jay called the midwife to update her. She asked how far apart the contractions were and I said about 7 minutes (which was according to the large contractions). She said continue to labour a little longer as that wasn’t close enough together yet. I laboured maybe an hour more until around 3pm. Jay called the midwife and said my contractions weren’t much closer together but I was in so much pain, I couldn’t talk (which she said was another indication that it was time to go to the hospital). We drove to the hospital (a 5-minute drive away) and it was a blur. Every bump was excruciating. I just wanted to get there. We got to the hospital and went right up to the delivery floor. I had already checked in that morning, but still had to answer a few questions with the receptionist. I remember her being so calm and I was struggling to answer her through gritted teeth. She stopped and looked at me and asked, “are you having contractions?”, and I said “ugh, yeah just a little”. https://images.squarespace-cdn.com/content/v1/5febd28e9324d5478927d8a1/15e80d11-a34b-4c48-ab3c-e992a9b5f103/rhonda-and-sadie.JPG Blog - Sadie’s Birth Story - At one point as I was pushing, I could feel Sadie’s head starting to crown. The pain was unbelievable. But I felt a sense of reassurance that the end was near. I could feel her head pushing out, but then in between contractions I could feel her pull back in. My midwife gave me the cue to try my best to relax between contractions instead of squeezing and recoiling. That was the exact cue I needed! A couple more hard pushes and she was out. I pushed for a total of 45-minutes. The immense, immediate relief I felt after delivery was something I will never forget. I bawled and bawled. Later on Jay told me he thought I was crying from the pain. And I reassured him the tears were pure relief and elation. I felt so incredibly proud of myself. Those first few minutes post-delivery were incredible. I’m crying right now typing this out because it’s the most joy I’ve ever felt in my life. I’m so grateful to have had a wonderful birth experience. Extremely painful yes, but so incredibly fulfilling. Thank you Sadie girl for making me a mama. It is my life’s greatest joy. Happy 4th birthday sweet girl. 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