Pelvic Health and Fitness
Pelvic Health and Fitness is a podcast hosted by Rhonda Chamberlain, Orthopedic Physiotherapist, Pre/Postnatal Fitness Coach, and mom of two.
This podcast is for moms who want real, honest conversations about their body, their health, movement, and everything in between.
Rhonda shares practical tips, evidence-informed insights, and the kind of support she wishes more women had access to.
Whether you're navigating pregnancy, postpartum recovery, perimenopause, menopause, returning to exercise, or just trying to stay strong through the chaos of everyday life, this space is for you.
Topics include pelvic health, fitness, and the emotional ups and downs of motherhood (with zero focus on weight loss), and a strong focus on realistic, sustainable movement that fits into your real life. No all-or-nothing mindset, no gimmicks, no quick fixes, no BS, just small, consistent steps that support your long-term health.
I’m so glad you’re here!
Pelvic Health and Fitness
Episode #68: 6 tips to stay healthy over the holidays
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In today’s episode, Rhonda is going to go over 6 tips to stay healthy over the holidays. But, don’t worry - these aren’t those shame-filled, weight loss focused tips that are so popular (and dangerous) in our society this time of year.
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LINKS AND RESOURCES MENTIONED IN EPISODE
Listen to Episode #66 - A different way to look at food, nutrition and body size with Molly Roberts
Listen to Episode #41: 6 tips to minimize burnout during the holidays
Check out Strong at Home Winter - 6-weeks of dumbbell workouts you can do over the holidays
Apply to work with Rhonda one-on-one in Strong at Home VIP
PODCAST LINKS & RESOURCES
Check out Rhonda’s FREE Resource Library
Pelvic Health and Fitness Podcast
Book with Dayna (Rebirth Wellness)
SHOW NOTES:
(0:49) - Rhonda introduces what we are talking about on this episode!
(2:54) - Tip #1: Get lots of sleep and rest (if you can)
(4:04) - Tip #2: Enjoy all your favorite foods…minus the guilt
(6:52) - Tip #3: Ask for help (reminder: there is no medal for doing it all by yourself)
(8:57) - Tip #4: Set boundaries for yourself and your family, and say no to things you do not want to do
(13:50) - Tip #5: Take a social media break, OR unfollow accounts that don’t bring you joy (and what types of accounts to follow)
(18:22) - Tip #6: Move your body, because it helps you feel good (not to punish yourself for the food that you ate)
(22:33) - If you need help with #6, I’ve got you! Strong at Home Winter
(23:12) - Episode review and wrap up!