The Soda Can Core: Breathing for Pelvic Floor Awareness

Welcome to Matrescence in Wellness

Motherhood is a birth of its own. Welcome to Matrescence in Wellness (formerly Wednesday Wellness Debrief), a supportive space designed to nurture your mind, body, and rights as you transition into parenthood. Hosted by Brittany—a Maternal Health Advocate & Pre- & Postnatal Fitness Specialist—this podcast is your bi-weekly companion through the deep "identity shift" known as Matrescence. We believe that every parent deserves quality over convenience. Brittany leads with heart and expertise as a Black woman navigating her own first pregnancy while managing a chronic illness. She provides a roadmap for those who often feel unheard in our healthcare system. Each episode offers a blend of education and advocacy: * Expert Interviews: Deep dives with the "architects of birth"—from OB-GYNs to Doulas—to help you build your ultimate support team. * Track That Bill: An educational breakdown of maternal health policy in Washington D.C., making complex laws accessible and relevant to your delivery room. * Maternal Health in the News: A nurturing reality check where we peel back the layers of Hollywood headlines to reveal the truth about postpartum recovery. Whether you are navigating a high-risk pregnancy, pivoting your career, or simply looking for a community that honors your whole self, we are here to help you stay grounded. Join our community and never miss a deep dive into your wellness journey. Hit the "Follow" button to subscribe to Matrescence in Wellness.

Wellness & Identity for Multifaceted Mothers with Arnice Foster

Motherhood is a powerful role, but it is not the only identity you were meant to carry. In this episode, Brittany interviews Arnice Foster to discuss how high-achieving women can remain multifaceted by honoring their passions for business, fitness, and creativity alongside parenting. We dive into the "Foster Fit Method" to break the internal cycle of self-suppression and give you permission to take up space in every area of your life. Learn how to enlist support and shift your mindset so you can thrive as a whole, vibrant woman without sacrificing your maternal heart. Takeaways: * It's essential to carve out time for self-care and personal interests. * Embracing multifaceted passions can lead to greater fulfillment. * Community support is vital for maintaining wellness and balance. * Finding joy in creative outlets can enhance overall well-being. Chapters 0:00 Introduction to Wellness & Empowerment 2:57 Balancing Law & Fitness Coaching 9:05 Embracing Creativity in Professional Life 16:20 Redefining Success & Prioritizing Well-Being 22:46 The Nine Pillars of Wellness & their Importance 26:29 Balancing Parenthood & Career 32:03 Embracing Personal Responsibility 35:01 Rediscovering Passion & Purpose 41:54 Overcoming Mental Blocks & Self-Sabotage Resources: Are you on your journey to start a small business and want to know more about Google Workspace? Click Here [https://referworkspace.app.goo.gl/SrTR] Want to keep up with us in your email inbox? We created Bump to Beyond newsletter to ensure that every mother has access to professional healthcare insights and safe, empowering fitness routines. Our newsletter bridges the gap between our podcast episodes with deep dives into maternal wellness that you can read in five minutes or less. Visit our Substack link to subscribe and start building a stronger, healthier foundation for your family today. Click Here [https://substack.com/@bumptobeyond?utm_campaign=profile&utm_medium=profile-page] Additional Resources: * Preeclampsia Support Line: 1-800-665-9341 * National Maternal Mental Health Hotline: 1-833-TLC-MAMA (1-833-852-6262) * Postpartum Support International Helpline: 1-800-944-4773 Follow Arnice Foster (Guest) * Website [https://arnicefoster.com/] * Instagram [https://www.instagram.com/arnicefoster/?hl=en] * Facebook [https://www.facebook.com/arnicefostercoaching/] * Book (Amazon) [https://www.amazon.com/Foster-Fit-Method-Mind-Body-Techniques/dp/B0FC6YC8YF] Follow Brittany Biggett-Heeren (Host) * ⁠⁠Website⁠⁠ [https://www.prismaticvenusfitness.com/] * ⁠⁠Instagram⁠⁠ [https://www.instagram.com/pvf_tribe/⁠⁠⁠⁠⁠⁠] * ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@pvf_tribe⁠⁠⁠⁠⁠⁠] * ⁠⁠YouTube⁠⁠ [https://www.youtube.com/@pvfitness_yt⁠] For more inspiring episodes about wellness, self-care, and expert insights, be sure to subscribe to our channel wherever you listen to podcasts!

King Louis XIV & Cat-Cow: Essential Mobility for Dynamic Labor

Did a French King dictate how you deliver? We dive into the persistent, wild rumor about King Louis XIV and the alleged influence of his preferences on the modern supine (lying on your back) delivery position. Then, we transition from history to actionable maternal health and fitness! Learn the science behind gravity-friendly birth positions (like deep squats and all-fours—the quadruped position) and how they naturally open the pelvis for an easier delivery. Your host, Brittany, breaks down the foundational prenatal preparation you need: * Neutral Alignment: Stacking your body (ears, shoulders, hips, knees, ankles) to reduce soft tissue stress. * Core Canister Activation: Mastering 360 breathing for pelvic floor strength and nervous system calming. * Hip Mobility vs. Flexibility: Why joint mobility is key to preparing for a dynamic birth. Plus, in Maternal Health in the News: We cover the conversations around Cardi B's postpartum workout journey and the alarming findings of the 2025 March of Dimes Report Card on maternal health in the US, with a deep dive into local funding cuts affecting care in Florida. Chapters 0:00 Introduction to Birth Position Debate 1:28 Maternal Health in the News - Celebrity News & Postpartum Fitness 3:52 Maternal Health in the News - The March of Dimes Report Card: A National Crisis 11:16 Resources for Running During Pregnancy & Postpartum 12:17 Understanding Birth Positions: Gravity and Anatomy 16:51 Core Activation and Alignment: Foundation for Delivery 17:31 Mind-Body Connection: Managing Pain During Delivery 20:48 Advocacy in Birth Plans 21:09 Conclusion and Future Episodes Resources: Maternal Health in The News * Cardi B Gives Birth to 4th Child with Stefon Diggs [https://www.tmz.com/2025/11/13/cardi-b-gives-birth-fourth-child-stefon-diggs/] * Postpartum Return to Running and High-Impact [https://pronatalfitness.com/2023/01/03/postpartum-return-to-running-and-other-impact/] * 2025 March of Dimes Report Card [https://www.marchofdimes.org/sites/default/files/2025-11/25-MOD-RC-PolicyActions-Full-Booklet-r05.pdf] * Infant mortality efforts in Jacksonville face local funding cut, federal policy changes [https://www.wusf.org/health-news-florida/2025-09-23/infant-mortality-efforts-in-jacksonville-face-local-funding-cut-federal-policy-changes] * What to know about congenital syphilis after 3 infants die in New York [https://abcnews.go.com/Health/congenital-syphilis-after-3-infants-die-new-york/story?id=124646124] Pronatal Fitness Running Guide ⁠Pronatal Fitness - Your Guide to Running During Pregnancy & Returning Postpartum [https://pronatalfitness.com/running-guide/?aff=86] Want more information on pregnancy & postpartum fitness and health coaching, fitness classes, and possible newsletter? Click Here [https://docs.google.com/forms/d/e/1FAIpQLScC4-qx5KZNkGOyvemBuXBVtdx8n1Z0hZpDGkLnPlKp3pSUCQ/viewform?usp=sharing&ouid=114600985271096693174] Additional Resources: * Preeclampsia Support Line: 1-800-665-9341 * National Maternal Mental Health Hotline: 1-833-TLC-MAMA (1-833-852-6262) * Postpartum Support International Helpline: 1-800-944-4773 Love what you heard? Don't miss out on more episodes like this! Follow Wednesday Wellness Debrief | Your Journey to Wellness and Maternal Health on your favorite podcast platform to stay tuned. Follow Brittany Biggett-Heeren: * Website: ⁠⁠⁠⁠Prismatic Venus Fitness⁠⁠⁠⁠ [https://www.prismaticvenusfitness.com/] * Instagram: ⁠⁠⁠⁠PVF_Tribe⁠⁠⁠⁠ [https://www.instagram.com/accounts/login/?next=https%3A%2F%2Fwww.instagram.com%2Fpvf_tribe%2F&is_from_rle] * TikTok: ⁠⁠⁠⁠PVF_Tribe⁠⁠⁠⁠ [https://www.tiktok.com/@pvf_tribe] * YouTube: ⁠⁠⁠⁠PVF Tribe ⁠ [https://youtube.com/@pvfitness_yt?si=Kqzz51s3_goD8lt7]

Cultural Food is Medicine with Tenisha Hill

In this must-listen, deeply compassionate episode, we feature Tenisha Hill, a certified holistic nutritionist, discussing her journey into perinatal nutrition, the challenges of pregnancy and postpartum nutrition, and the importance of cultural foods in modern dietary practices. The discussion also covers systemic barriers in healthcare, inclusive care, and making nutritional advice accessible and equitable. Takeaways: * Postpartum is a nutritionally demanding phase often overlooked. * Cultural foods play a vital role in modern nutrition. * * Systemic barriers in healthcare affect cultural sensitivity. * Inclusive care requires listening and co-creating solutions. * Nutritional advice should be accessible and equitable. * Food first approach is essential, supplements fill gaps. * Cultural foods can be more affordable and nutritious. * Representation in healthcare is crucial for inclusive care. * Challenging stereotypes about cultural foods is necessary. Chapters 0:00 Introduction to Holistic Nutrition 3:36 Nutritional Needs in Postpartum Care 7:39 Cultural Influence on Nutrition 11:48 Food as Medicine Across Cultures 15:10 Barriers to Culturally Sensitive Care 18:03 Integrating Cultural Wellness in Healthcare 21:10 Challenging Bias in Nutritional Practices 25:15 Accessibility of Clean Eating 28:22 The Role of Nutrition vs Supplements 34:07 Conclusion and Resources Follow Tenisha Hill (Guest) * Website [https://pages.tenishahillwellness.com/] * Instagram [https://www.instagram.com/tenishawellness/#] Follow Brittany Biggett-Heeren (Host) * ⁠Website⁠ [https://www.prismaticvenusfitness.com/] * ⁠Instagram⁠ [https://www.instagram.com/pvf_tribe/⁠⁠⁠⁠⁠⁠] * ⁠TikTok⁠ [https://www.tiktok.com/@pvf_tribe⁠⁠⁠⁠⁠⁠] * ⁠YouTube⁠ [https://www.youtube.com/@pvfitness_yt⁠] For more inspiring episodes about wellness, self-care, and expert insights, be sure to subscribe to our channel wherever you listen to podcasts!

The Soda Can Core: Breathing for Pelvic Floor Awareness

Pelvic floor activation is the secret to your core foundation. Join Brittany to demystify the "Soda Can Core" and learn the correct diaphragm breathing technique for stability. We break down the four key attachment points of the pelvic floor and explain why this 360-degree method is more effective than standard Kegels. Discover the gentle "lift and let go" practice perfect for pregnancy and postpartum wellness. Plus, stay informed with our Maternal Health in the News segment covering preeclampsia awareness and the monumental New Mexico universal childcare policy win! Takeaways * Breathing techniques are essential for accessing the pelvic floor. * Understanding the diaphragm's role is crucial for pelvic health. * Practicing these techniques can improve overall wellness. Chapters 0:00 Introduction to Pelvic Floor Awareness 1:23 Maternal Health in the News 7:21 Understanding the Pelvic Floor 10:02 Pelvic Floor Activation Techniques 13:08 Resources for C-Section Recovery 13:51 Conclusion and Future Episodes Resources: Maternal Health in The News Love is Blind Alums Lauren and Cameron Hamilton Welcome Their First Baby Together [https://people.com/lauren-and-cameron-hamilton-welcome-their-first-baby-together-exclusive-11833312] New Mexico becomes 1st state to offer universal child care [https://abcnews.go.com/GMA/Family/new-mexico-1st-state-offer-universal-child-care/story?id=125411997] Childcare Access: An Important Link to Maternal Mental Health [https://policycentermmh.org/childcare-access-fact-sheet/] Resources for C-Section Guide Pronatal Fitness - Your Guide to Cesarean Birth Preparation and Recovery (Affiliate Link) [https://pronatalfitness.com/c-section-guide/?aff=86] Additional Resources: * Preeclampsia Support Line: 1-800-665-9341 * National Maternal Mental Health Hotline: 1-833-TLC-MAMA (1-833-852-6262) * Postpartum Support International Helpline: 1-800-944-4773 * Love what you heard? Don't miss out on more episodes like this! Follow Wednesday Wellness Debrief | Your Journey to Wellness and Maternal Health on your favorite podcast platform to stay tuned. Follow Brittany Biggett-Heeren: * Website: ⁠⁠⁠Prismatic Venus Fitness⁠⁠⁠ [https://www.prismaticvenusfitness.com/] * Instagram: ⁠⁠⁠PVF_Tribe⁠⁠⁠ [https://www.instagram.com/accounts/login/?next=https%3A%2F%2Fwww.instagram.com%2Fpvf_tribe%2F&is_from_rle] * TikTok: ⁠⁠⁠PVF_Tribe⁠⁠⁠ [https://www.tiktok.com/@pvf_tribe] * YouTube: ⁠⁠⁠PVF Tribe ⁠ [https://youtube.com/@pvfitness_yt?si=Kqzz51s3_goD8lt7]