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. </p
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Pelvic Health and Fitness is a health podcast hosted by Rhonda Chamberlain, with 83 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.
About the host
Rhonda Chamberlain hosts Pelvic Health and Fitness, a health show with 83 episodes published.
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Episode #82
Episode #82: All things prolapse with Aliya Dhalla (Episode #13 Refresh)
Sep 29, 202555 min
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 and Aliya share practical tips for managing symptoms, strengthening support muscles, and using tools like pessaries or support garments, all while reminding you that prolapse doesn’t have to hold you back from exercise, motherhood, or living fully. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Aliya’s website Book with Aliya online or in-person in Toronto @ Box Wellness Co. Listen to Aliya’s podcast: The Not Your Mother’s Pelvic Floor Podcast Follow Aliya on Instagram: @boxwellnessco Support options mentioned for prolapse: Poise Impressa , Uresta , Hem Support Wear 🌐 More Ways to Connect: Follow Rhonda on Instagram Rhonda’s Website Free Resource Library Pelvic Health and Fitness Podcast Page 📝 Episode Talking Points: What prolapse is (and what it isn’t) Why prolapse “grade” doesn’t always match symptom severity Common misconceptions and the emotional impact of an early prolapse diagnosis Symptom management through pelvic floor strength, breath work, and relaxation techniques The role of surrounding muscles (glutes, hips, core) in pelvic floor support Avoiding constipation and managing intra-abdominal pressure during daily life Returning to strength training, running, jumping, and other activities safely Using tools like pessaries, tampons, or supportive underwear to reduce symptoms Understanding how stress, cycle, and nervous system tension can affect symptoms Tracking patterns to better understand your body and build confidence How to gradually increase tolerance to load and pressure during exercise Post-surgical considerations and the ongoing role of pelvic floor physiotherapy Key message: prolapse doesn’t have to hold you back from movement or a full life
Send us Fan Mail In this episode Rhonda shares 5 practical tips to help you get out of an exercise rut - whether you’ve been sick, injured, busy with summer, or simply feeling unmotivated. This episode is packed with compassionate, doable strategies to remove barriers, reframe your mindset, and rebuild consistency without relying on fleeting motivation. Rhonda shows you how to stack habits, use “temptation bundling” for momentum, and keep workouts short and simple, all while reminding you that life ebbs and flows, and self-compassion is always part of the process. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Spotify Playlists: Strong at Home Throwbacks + other workout mixes Follow Sohee Carpenter on Instagram (resource on “temptation bundling”) 🌐 More Ways to Connect: Follow Rhonda on Instagram Rhonda’s Website Free Resource Library Pelvic Health and Fitness Podcast Page 📝 Episode Talking Points: Why September often feels like a “reset” season Why motivation is overrated (and what to lean on instead) Tip 1: Remove barriers (clothing, equipment, scheduling) Tip 2: Use music to get pumped up Tip 3: Habit stack workouts with existing routines Tip 4: Temptation bundling (pairing exercise with something you enjoy) Tip 5: Keep it short + simple (5 minute workouts really do count) Encouragement to embrace life’s ebbs + flows with compassion
Episode #80: How to ease back into movement when you’re in pain (using 2 of my favourite analogies)
Sep 1, 202530 min
Send us Fan Mail In this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain. This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Episode #23 with Antony Lo: Do Something Different Episode #62: How do I know if I’m getting better if I still have pain? Instagram post: Motion is Lotion Phases Instagram reel: Z-Lying Reset Position 5-minute Body Scan Meditation Group Physiotherapy Classes – class information and waitlist 🌐 More Ways to Connect: Follow Rhonda on Instagram Rhonda’s Website Free Resource Library Pelvic Health and Fitness Podcast Page 📝 Episode Talking Points: Life + business updates (summer camping, fall routine, new classes) Why fall feels like the best season for structure and balance Analogy 1: Motion is lotion – three phases of movement Phase 1: Gentle motion is lotion Phase 2: Variety of motion is lotion Phase 3: Progressively loaded motion is lotion Analogy 2: Farm field analogy for nervous system + movement Using pain as your guide (safe zone: 3/10 or less) Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work) Healing is a rollercoaster – why basics always matter Encouragement that small nudges expand your movement “farm field” over time
Episode #79: A little pep talk: The world feels heavy AND your needs still matter
Aug 18, 202515 min
Send us Fan Mail In this pep talk episode, Rhonda acknowledges the heaviness of the world right now, from global crises to the everyday demands of motherhood, and reminds you that your needs still matter. This episode is packed with gentle, encouraging ideas to help you care for yourself without guilt or perfectionism. She offers compassionate reminders that all movement counts, joy is still allowed, and saying no is a powerful act of self-respect, all while affirming that you’re already doing enough. 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Follow Shanté (The Movement Maestro) on Instagram Subscribe to Shanté’s email newsletter Check out Shanté’s new podcast: ChatGPT Curious Check out ChatGPT (OpenAI) Book with Rhonda 🌐 More Ways to Connect: Follow Rhonda on Instagram Rhonda’s Website Free Resource Library Pelvic Health and Fitness Podcast Page 📝 Episode Talking Points: Why it feels hard to “show up” in heavy times Inspiration from Shanté Cofield’s words A grounding breathwork exercise to release tension Reminder #1: All movement counts Reminder #2: Joy is still allowed Reminder #3: Saying no is self-respect How to take small, kind steps for yourself today
Episode #78: 5 tips to fit exercise into your busy Summer schedule
Aug 4, 202519 min
Send us Fan Mail In this episode, Rhonda shares 5 real-life strategies to help you keep moving during the busy, unstructured summer months — without guilt or perfectionism. This episode is packed with ideas to help you move in ways that feel good and doable this season. She offers creative, compassionate tips for getting movement in with your kids, on your own, or in snack-sized doses, all while reminding you that all movement counts . 💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider: → Sharing it with a friend → Leaving a review on Apple Podcasts → Subscribing wherever you listen 🔗 Links & Resources Mentioned: Check out Rhonda’s Spotify playlists Join Rhonda’s Summer Strength Class ($15 pay as you go) Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD) For 1:1 Support - Book with Rhonda at Encompass in Kitchener or Virtually Join Rhonda’s Strong at Home Membership ($79/month CAD) 🌐 More Ways to Connect: Follow Rhonda on Instagram Rhonda’s Website Free Resource Library Pelvic Health and Fitness Podcast Page 📝 Episode Talking Points: How to make outdoor workouts fun and doable Creative ways to move while your kids play Reframing your day to recognize “movement wins” The value of short walks and solo time Flexible fitness plans that you can follow that support consistency (not perfection) Why self-compassion matters
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