In this episode, I share the honest conversation I wish someone had shared with me before my first pregnancy. Looking back now as a pelvic floor physiotherapist and mum of three, there are so many things I would approach differently when it comes to birth prep, pelvic floor support, and postpartum recovery.

This episode is not about fear or chasing the “perfect” birth. It is about understanding your body, feeling informed, and giving yourself the support you deserve during pregnancy, birth, and beyond.

In this episode, we discuss:

• What I would personally do differently if I was pregnant for the first time again
• Why there is no one “perfect” type of birth
• How age and genetics may influence pelvic floor recovery
• The importance of pelvic floor assessments during pregnancy
• Overactive pelvic floor and how it may affect birth
• Why learning to relax the pelvic floor matters just as much as strengthening it
• How pelvic floor assessments help create baseline postpartum recovery goals
• The role of regular exercise during pregnancy for childbirth and recovery
• Perineal massage and reducing the risk of severe tearing
• Why I believe every woman deserves a proper 6-week postnatal check
• The importance of postpartum rehab and recovery support
• Why I would avoid excessive “birth prep stretches”
• The mistake I made by doing too much too soon postpartum
• What I wish I knew about labour, transition, and birth education
• My reflections on epidurals and pelvic floor relaxation
• Why postpartum recovery deserves far more attention and support

Whether you’re currently pregnant, preparing for birth, or navigating postpartum recovery, I hope this episode helps you feel more informed, supported, and reassured that every birth journey is unique.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Worried about perineal tears?

You’re not alone. It’s one of the most common concerns I hear from women preparing for birth.

In this episode, I sit down with Dr Shavi Fernando to talk through what’s normal, what actually matters, and how your body can recover well with the right support.

This is an honest, practical conversation to help you feel more informed and less overwhelmed.

• What perineal tears are and the different types
• What’s normal vs what’s not
• Short-term and long-term complications
• First baby, age, and genetics as risk factors
• Overactive pelvic floor and muscle control
• Baby size vs maternal size
• Perineal length and perineal massage
• Positioning during birth
• The pushing phase and why slowing it down matters
• Warm compress and hands-on techniques
• When episiotomy may be used
• Forceps and assisted delivery
• Healing perineal tears and what recovery looks like
• How pelvic floor physio supports recovery

Previous Episode with Dr Shavi Fernando

Connect with Dr Shavi Fernando: 

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Birth rarely unfolds exactly the way we imagine, and that is why flexibility can be one of the most powerful tools you bring into labour.

In this episode, I sit down with Dr Rangi De Silva, obstetrician and gynaecologist, to talk about how to prepare for birth without becoming rigid in your expectations, how to make informed decisions in the moment, and why understanding your options can completely change the way you experience both birth and recovery.

We also unpack pain relief choices, prolonged pushing, pelvic floor recovery, and how different birth pathways can affect postpartum healing.

In this episode, we discuss:

• Why birth plans work better as flexible birth preferences
• How to prepare for labour without becoming attached to one exact outcome
• What mindset helps women cope best when birth does not go to plan
• The importance of trust, continuity of care, and choosing the right support person
• How mismatched expectations can affect birth recovery
• Why pelvic floor education during pregnancy matters
• Non-medical pain relief options including water, TENS, massage, heat, and breathing strategies
• Medical pain relief options including gas, pethidine, and epidural
• How epidurals may influence labour progression and pelvic floor outcomes
• When prolonged pushing, instrumental birth, or caesarean may be discussed
• How to make confident decisions if labour changes direction

This is a balanced and reassuring conversation for anyone wanting to feel informed, supported, and empowered going into birth.

Instagram @drrangidesilva

Prepare Podcast

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Feeling exhausted after birth and wondering what you should actually be eating?
 In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support.

We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks.

In this episode, we discuss:

• What to eat after delivery for fast recovery
• Why carbohydrates are essential for postpartum energy
• The importance of protein for tissue repair and healing
• Fibre intake and preventing postpartum constipation
• Hydration needs while breastfeeding
• Key nutrients during breastfeeding including choline, iodine and omega-3
• Practical snack ideas for busy, sleep-deprived mums
• Continuing prenatal or postnatal supplements in early postpartum
• How to fuel exercise safely while breastfeeding
• Postpartum hair loss and the role of nutrition
• Supporting safe, sustainable weight loss postpartum
• Why the first 12 weeks postpartum should prioritise nourishment over restriction
• How to model a healthy relationship with food for your children

This episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester.

Connect with Lana

You can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition.

Previous Episodes with Lana

If you enjoyed this episode, you may also love:

• Foods to Avoid When Pregnant
  
  
• Constipation during Pregnancy & Postpartum with Dietitian Lana Hirth

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this podcast episode I discuss:

• The benefits of exercise during pregnancy for both physical and mental health
• How movement can support postnatal and pelvic floor recovery
• What counts as safe exercises in pregnancy
• What exercises aren’t safe in pregnancy and higher-risk activities to avoid
• Managing intensity levels and using the “talk test”
• Why Pilates-style training can be especially helpful for posture, core, and pelvic floor
• Are abdominal exercises safe in pregnancy? (and what to do about doming/coning)
• Is running safe in pregnancy? Key considerations and pelvic floor tone
• Do I need to do pelvic floor exercises if I’m having a C-section?
• Strength training tips and why breath-holding and bearing down matter
• Real-life patient examples showing how even 10 minutes of exercise can make a difference
• My Top 3 non-negotiables for pregnancy exercise:
  • Consistency over intensity
  • Include pelvic floor and core work
  • Seek pelvic floor physio guidance where possible

Medical Disclaimer

This podcast is for general education only and is not a substitute for personalised medical advice. Every pregnancy is different. Please consult your GP, midwife, obstetrician, or a qualified women’s health physiotherapist before starting or changing your exercise routine, especially if you have complications, pain, bleeding, dizziness, or any health concerns.

Episode mentioned with Dr Tom Cade: https://www.fitnestmama.com/podcast/exercise-of-pregnancy/

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Pelvic pain in pregnancy is common, but that does not mean you have to simply push through it. In this episode, I share both professional guidance and my personal experience with SI joint and pelvic girdle pain so you can better understand what is happening in your body and what actually helps. This is about reassurance, practical strategies, and moving with confidence rather than fear.

In this episode we cover:

• My personal journey with pelvic girdle and SI joint pain during pregnancy
• What SI joint pain and pelvic girdle pain are and how common they are
• Why the term “pelvic instability” can be misleading and fear-provoking
• Hormonal, mechanical, and postural changes that contribute to pain
• Muscle weakness versus overactive or “gripping” muscles
• The emotional impact of pregnancy pain including guilt and loss of independence
• Simple pain-relief strategies such as ice versus heat
• The underrated power of short bursts of horizontal rest
• How to adapt walking and daily movement instead of stopping exercise completely
• Benefits of water-based exercise and gentle swimming
• Why generic gym classes may aggravate symptoms
• The value of clinical Pilates and physio-designed online programmes
• Muscle regulation exercises including glute relaxation, cat-cow, and abdominal release breathing
• Practical strengthening options like supported squats with resistance bands
• Support tools such as pelvic support belts and compression garments
• The downside of fear-based movement advice and why confidence matters
• When to seek individualised professional support
• Upcoming podcast themes on pregnancy strength, birth preparation, and postpartum recovery

This episode is designed to help you feel informed, supported, and reassured that pelvic pain in pregnancy is manageable with the right strategies and care.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A second baby. A second induction. A completely different mindset.
 In this honest and relatable episode, I chat with Mel about navigating pelvic girdle pain, preparing for birth while juggling a toddler, and what recovery really looks like after baby number two. If your plans didn’t go exactly how you imagined, this conversation will feel reassuring and empowering.

In this episode, we talk about:

• Mel’s second induction birth story and how it compared to her first
• Hoping for spontaneous labour and a water birth, and adapting when plans changed
• Experiencing pelvic girdle pain during pregnancy and how it affected daily life
• Managing severe sleep deprivation, reflux, and fatigue while working and parenting
• Using FitNest Mama for safe pregnancy movement and stretches
• The reality of being time-poor and energy-poor while pregnant with a toddler
• How Mel mentally prepared for birth the second time around
• Calm birth audiobooks, breathing techniques, and partner preparation
• Labour tools tried: TENS machine, comb technique, music, visualisation, water immersion
• Why water labour didn’t work as expected and finding comfort on the bed instead
• The power of mantras, monitoring contractions, and feeling in control
• A quicker pushing stage and learning to trust her body
• Pelvic floor relaxation, fear, and the “ring of fire” experience
• Immediate postpartum recovery differences between baby one and baby two
• SIJ pain postpartum, physio rehab, and support belts
• Abdominal separation assessment and early reconnection exercises
• Ongoing pelvic floor leakage and strategies to remember exercises
• The transition from one child to two and supporting a toddler with big feelings
• Breastfeeding challenges, lip and tongue tie, and emotional load
• Body image, realistic recovery timelines, and feeling optimistic at three months postpartum
• Mel’s biggest takeaways: be gentle with yourself, something is better than nothing, and practise your birth tools early

A heartfelt episode filled with practical insights for pregnancy, birth preparation, and postpartum recovery, especially if you’re preparing for baby number two or navigating an induction birth journey.

Mel's Previous Episode

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Pregnancy changes your body in powerful ways, and your pelvic floor is right at the centre of it all. In this episode, I share what I truly wish every pregnant woman understood about pregnancy and pelvic floor health, and why waiting until after birth to think about recovery can be a missed opportunity. This is about being proactive, informed, and supported, not perfect.

In this episode, we cover:

• Why pregnancy and birth are one of the highest risk periods for pelvic floor concerns
• The truth about caesarean birth and why it does not prevent pelvic floor issues
• Common postnatal symptoms including leaking, pelvic heaviness, and prolapse-type sensations
• How pelvic floor physiotherapy during pregnancy can help reduce risk after birth
• Why pelvic floor strength is only part of the picture and why relaxation matters just as much
• What an overactive pelvic floor is and how it can affect labour and recovery
• The benefits of getting a pelvic floor assessment during pregnancy
• Why learning about your pelvic floor before birth can be empowering and confidence-building
• How staying active during pregnancy supports pelvic floor and whole-body recovery
• Simple ways to keep moving when pregnancy makes exercise feel hard
• Why birth should be treated like training for a marathon, with recovery in mind
• Why it is never too late to support your pelvic floor, whether you are pregnant or postnatal

If this episode resonates with you, I would love for you to leave a review or share it with someone who might need to hear it. You deserve to feel strong, confident, and supported through pregnancy, birth, and recovery.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

We train for so many things in life, yet most of us go into pregnancy and birth without truly preparing our bodies for what is ahead. In this episode, I’m reflecting on my own experiences across three pregnancies and sharing the biggest lessons I wish I had understood earlier about preparation, recovery, and pelvic health.

This is an honest conversation about what pregnancy and birth really ask of the body, and why support and intention matter far more than “bouncing back”.

In this episode, I cover:

• Why pregnancy and birth change your body, and why recovery does not happen automatically
• My personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birth
• Why feeling strong during pregnancy does not always equal being ready for recovery
• How pelvic girdle pain developed during my second pregnancy and the factors that contributed to it
• The practical and emotional challenges of exercising during pregnancy when pain and fatigue are present
• Why we train for marathons and sport but rarely train for birth
• How appropriate exercise during pregnancy can support pelvic floor and postnatal recovery
• The importance of adapting movement to suit your body’s current season
• Pelvic floor symptoms that are common but should not be ignored
• When to seek help and why early support can make such a difference

This episode is for anyone who wants to feel more confident, supported, and informed as they prepare their body for pregnancy, birth, and recovery.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Happy new year!

First episode for the year is a raw and unedited podcast episode.  New year is a time where we do a lot of goal setting.  Pregnancy and postpartum however, I feel is a unique time in our lives where we need to approach fitness and exercise goals with a different lens.

Today I discuss common barriers when it comes to exercising during pregnancy and postpartum, and ways to navigate and goal set during this life stage.

What are your thoughts on this topic? Send me a message on Instgram @kathbaquie.physio

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

As we wrap up 2025, I’m discussing what's in store for the Pregnancy, Birth & Recovery Podcast in the coming year. 👀

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

This episode was the clear standout of the year. As we wrap up 2025, I am replaying the most listened-to episode on the podcast, and for good reason. We are diving back into pelvic floor exercises during pregnancy and after birth, a topic so many of you want clarity and confidence around.

If you are pregnant, recently postpartum, or simply wanting to understand how to better support your body, this episode brings together the essentials you need to know.

In this episode, we cover:

• Why this became the most downloaded episode of the year
• What the pelvic floor muscles are and why they matter during pregnancy and after birth
• The key functions of the pelvic floor, including continence, organ support, and sexual function
• Why awareness comes before strengthening pelvic floor muscles
• How holding tension in the pelvic floor can contribute to issues like constipation, urgency, and pain
• The connection between deep breathing, the diaphragm, and pelvic floor function
• What effective pelvic floor strengthening really involves, beyond just Kegels
• How whole-body strength and pregnancy exercise support postpartum pelvic floor recovery
• Why relaxation is just as important as strength, especially in late pregnancy and labour
• How breathing, perineal massage, and childbirth preparation techniques support pelvic floor relaxation
• The importance of abdominal relaxation and letting go of habitual tension
• Realistic ways to stay active during pregnancy and postpartum, even with limited time
• When and why to seek support from a pelvic floor physiotherapist

This episode is a practical, balanced guide to feeling strong, confident, and supported through pregnancy, birth, and recovery.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A calm, honest, and deeply grounding conversation about trusting your body and making informed choices in pregnancy and birth.

In this episode, I’m joined by Jen, a women’s health physiotherapist and first-time mum, who shares her positive plus size birth story, from navigating maternity care options to experiencing a straightforward and empowering home birth.

In this episode, we cover:

• Jen’s conception journey and pregnancy with PCOS
• How weight-based risk categorisation affected her maternity care options
• Choosing private midwifery for continuity of care
• How home birth became the right choice, with hospital transfer always part of the plan
• Birth preparation strategies that actually resonated, including mindset, breath, and physical confidence
• Weeks of prodromal labour and managing the emotional side of waiting
• What labour felt like, including shower use, vomiting, rest between contractions, and trusting intuition
• The relief and support of labouring in a birth pool
• A fast, calm water birth and physiological third stage
• Early postpartum experiences, including breastfeeding challenges and mastitis
• Reflections on informed choice, body trust, and feeling supported in birth

This episode is a reminder that birth does not need to be dramatic to be powerful, and that informed, supported choices make all the difference.

Connect with Jen:

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A raw birth story, an unexpected complication, and a powerful reminder that recovery takes time.
In this episode, Kristen shares her honest journey through induction, a forceps-assisted birth, emergency surgery, and the emotional rollercoaster of early motherhood – followed by a grounded update at four months postpartum.

In This Episode We Discuss:

Pregnancy & Preparation

• Falling pregnant sooner than expected
• Third-trimester challenges: heaviness, nerve pain, indigestion
• Being diagnosed with gestational diabetes
• Using FitNest Mama to prepare for birth

Induction & Labour

• Why her obstetrician recommended induction
• Early labour signs and rapid progression
• Using a TENS machine, gas and movement to manage pain
• Receiving an epidural at 7 cm

A Birth Story With Forceps

• When pushing stalled and intervention became necessary
• Episiotomy and forceps delivery
• Meeting baby Kiera for the first time

Unexpected Complications

• Internal vaginal tear and excessive bleeding
• Emergency surgery shortly after birth
• 12-hour immobility and the initial days of recovery

Breastfeeding & Early Postpartum

• Low supply, latching difficulty and slow weight gain
• Triple feeding and emotional overwhelm
• Bottle top-ups, pumping and learning to let go of guilt

Four Months Later: The Follow-Up

• Improving feeding rhythm with combination feeding
• Pelvic floor physiotherapy and physical recovery progress
• Managing anxiety and seeking mental health support
• How her expectations of motherhood changed
• Her best advice for mothers-to-be

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Babywearing isn’t just practical — it can transform your early weeks and months with a newborn. In this episode, I’m joined by Ann Whitney, physiotherapist and lactation consultant, to unpack the real benefits of babywearing, how to choose the right carrier, and what most parents get wrong (without even realising).

Whether you’re pregnant, preparing your registry, or in the thick of newborn life, this episode will help you feel more confident, supported, and empowered.

In This Episode We Discuss:

• Ann’s journey into babywearing as a mum of four
• The surprising developmental benefits of babywearing
• How babywearing supports bonding, breastfeeding, and parental confidence
• Why upright positioning matters for safety
• When babies should face inward vs outward
• How babywearing can support postpartum recovery
• Tips for safe newborn babywearing from day one
• Buckle carriers vs slings vs wraps — what’s right for you?
• The most common babywearing mistakes (and simple fixes)
• When to transition to back carrying
• Ann’s favourite carrier styles and what to look for when buying

If your baby dislikes the pram, you want more freedom in your day, or you're simply curious about babywearing, this episode is full of practical insights to help you get started with confidence.

Connect with Ann Whitney:

Website

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

If you’re pregnant and wondering whether your pelvic floor needs more strengthening or more relaxation, this episode will give you the clarity you’ve been searching for.
 More women than ever are dealing with an overactive pelvic floor without realising it – and doing more Kegels may not be the answer.

In this episode, I break down the signs, the myths, and what you actually need to know to support your pelvic health during pregnancy and postpartum.

What We Cover in This Episode

• What an overactive pelvic floor actually is and why it’s becoming more common
• Key symptoms that may indicate pelvic floor tightness
• Why some women leak during pregnancy even if their muscles aren’t weak
• How stress, posture, social media trends and constant tummy-sucking can contribute
• The difference between pelvic floor exercises and Kegels
• Why not all pregnant women should automatically start strengthening
• Why relaxation is just as important as lifting and squeezing
• How general movement during pregnancy supports postpartum recovery
• When to begin pelvic floor exercises after birth and what “tightening” really means
• The importance of an individual pelvic floor assessment to guide your recovery

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode, I talk with Tenae, a mum of three, who opens up about her powerful VBAC birth story — from an unexpected emergency caesarean to two empowering vaginal births after caesarean. Her story is honest, emotional, and full of insights for anyone navigating pregnancy, birth choices, and recovery.

In this episode, we discuss:

• Tenae’s experience of her first emergency caesarean just before the pandemic
• How feelings of failure and isolation led her to seek an empowered VBAC
• The decision-making process behind choosing a VBAC — and the importance of informed consent
• Overcoming hospital pressure and learning to trust her instincts
• The difference between her two VBAC births — one induced, one spontaneous
• Navigating fear, medical intervention, and unexpected challenges during labour
• Postnatal recovery: managing prolapse symptoms and rebuilding strength
• How gentle, physio-led exercises through FitNest Mama supported her healing journey
• Why every woman deserves to feel informed, supported, and confident — no matter how she gives birth

Connect with Tenae: @tenaeadamcic

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Are you worried about your baby’s position before birth? In this episode, midwife and birth educator Lauretta Hamilton joins host Kath Baquie to break down what optimal fetal positioning really means — and why you don’t need to stress if your baby isn’t in the “perfect” spot. You’ll learn practical tips to support your body during pregnancy and labour, plus strategies to stay calm and confident no matter how your baby decides to arrive.

In this episode, we cover:

• What “optimal fetal positioning” means and why it matters
• The truth about research and common myths around baby positioning
• Simple pregnancy exercises and daily habits to create space for baby
• Practical strategies if your baby is posterior
• How partners can support movement and comfort during labour
• Active birth positions to encourage rotation and descent
• Why variations in baby position are often normal, not complications

Connect with Lauretta Hamilton:

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode, I’m diving into one of the most common questions I’m asked — how long does recovery take after giving birth? Whether you’ve had a vaginal or caesarean birth, I’ll walk you through what those early weeks really look like, what your body needs most, and how to safely support your healing.

I share my top physio-led tips on rest, gentle movement, and pelvic floor recovery, plus practical guidance on easing back into exercise. This one’s all about taking the pressure off, listening to your body, and feeling confident in your recovery journey.

In this episode, I cover:

• How long recovery can take after giving birth — and why it’s different for every mum
• The importance of rest and how “horizontal rest” helps your body heal
• How to safely build up your walking and gentle exercise routine
• Pelvic floor tips and why your 6-week physio check is so valuable
• What to do if recovery feels slower than expected
• When to seek professional support and how a pessary can help
• Babywearing tips — and what to consider if you have prolapse symptoms

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode of the Pregnancy, Birth and Recovery podcast, I chat with Ashley, a beautiful member of the FitNest Mama community, who shares her heartfelt induction birth story. From the challenges of IVF and pregnancy loss to navigating hyperemesis and recovery after birth, Ashley’s honesty and strength shine through.

Whether you’re preparing for birth, exploring induction options, or simply love real and raw birth stories, this episode will both inspire and reassure you.

In this episode, we discuss:

• Ashley’s journey through IUI, IVF, and pregnancy loss before conceiving her daughter, Eden
• What it’s like to experience hyperemesis gravidarum throughout pregnancy
• The decision-making process around having an induction after IVF
• How Ashley’s induction birth unfolded – from balloon catheter to epidural and episiotomy
• NICU days, early breastfeeding challenges, and seeking lactation support
• Her postnatal recovery, including wound healing and pelvic floor awareness
• How FitNest Mama helped her feel confident and supported throughout pregnancy and beyond
• Ashley’s advice for new mums on reducing information overwhelm and trusting your body

Episode mentioned:

Induction of birth, with Dr Shavi Fernando

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Starting solids with your baby can feel exciting — and scary. I’ll never forget the nerves I had watching my own little ones gag for the first time. In this episode, I sit down with paramedic and Baby Safe Basics founder Eliza Leslie to talk about the difference between choking versus gagging, and how to approach mealtimes with more confidence and less fear.

Here’s what we cover:

• Why choking is the No. 1 concern for parents starting solids
• Choking versus gagging — how to tell them apart
• What to do (and what not to do) if your baby is gagging
• The simple, effective first aid steps for choking
• When it’s time to call emergency services
• Practical tips to help you start solids safely and calmly
• Why preparation and knowledge make all the difference

Connect with Eliza:

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Still noticing tummy weakness months (or even years) after having your baby? You’re not alone. In this episode, I answer a member’s question about ab separation — and share why it’s never too late to feel strong again.

What You’ll Learn in This Episode:

• What ab separation (diastasis recti) really is — and why the term “separation” can be misleading.
• What counts as normal postpartum abdominal changes (hint: a mild gap is not a problem).
• Why the “missed window” for recovery is a myth.
• Safe, functional exercises to begin rebuilding your core.
• When a gap might need professional assessment — and why fear, not the separation itself, often holds women back.
• How to reframe the question from “How do I close the gap?” to “How strong can I get today?”

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Third-time mum Emma joins me to share her honest, inspiring story of birth, recovery, and returning to the sport she loves. From induction and epidural challenges to tackling breastfeeding pain and setting her sights on the Berlin Marathon, Emma’s journey is one many mums will relate to.

In this episode we cover:

• Emma’s experience of three inductions and how her third birth unfolded
• What happened when her epidural only worked on one side
• How she managed the transition and quick five-minute push
• The early struggles of breastfeeding and the turning point with a GP–Lactation Consultant
• Differences in postnatal recovery between her first, second, and third births
• Why she prioritised a pelvic floor assessment before returning to running
• How the FitNest Mama return-to-running program helped her rebuild safely
• Emma’s advice to her younger, first-time-mum self

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

If you’ve ever wondered whether your morning sickness is something more, this episode is for you. I’m joined by Dr Emily Rubinstein, women’s health GP, for an honest conversation about morning sickness and hyperemesis gravidarum (HG) - a condition that can make pregnancy incredibly challenging.

Together, we explore what HG really is, how it differs from typical morning sickness, and the treatment and support options available. My hope is that this episode helps you feel less alone and more empowered with knowledge to navigate pregnancy and seek the support you deserve.

In this episode, we chat about:

• What hyperemesis gravidarum is and how it differs from morning sickness
• Possible causes and risk factors that may increase your likelihood of experiencing HG
• When to seek help and how to advocate for yourself with healthcare providers
• Medical treatment options including vitamins, antihistamines, anti-emetics, and IV fluids
• Non-medical approaches such as food and fluid strategies, supplements, and complementary therapies
• The link between HG, pelvic floor health, and mental wellbeing
• Why a strong support system at home and in healthcare makes such a difference
• How to prepare for future pregnancies if you’ve experienced HG before

Connect with Dr Emily Rubinstein

Instagram

Website

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Your pelvic floor does so much more than you think — it supports your growing baby, helps during birth, and plays a vital role in your recovery. In this episode, I share why pelvic floor exercises while pregnant are one of the most powerful ways to prepare your body for birth and beyond.

In this episode, you’ll learn:

• Why a strong and functional pelvic floor matters during pregnancy and labour
• The difference between strength, responsiveness, relaxation, and coordination
• How pelvic floor exercises can reduce the risk of interventions like forceps
• When to start pelvic floor exercises during pregnancy
• Common challenges such as fatigue and pelvic girdle pain, and how to manage them
• When to see a women’s health physiotherapist for extra support
• A simple guided set of pelvic floor exercises for birth preparation and recovery

Tune in until the end for a guided pelvic floor exercise session you can try at home.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

When you hear the words “forceps birth,” you might think of fear, pain, or a negative experience. But in today’s episode, you’ll hear a very different story.

I chat with Kelsey, a first-time mum and past FitNest Mama member from Canada, who shares her positive forceps birth story. From an unexpected induction to using different pain relief strategies, Kelsey’s journey is proof that birth can still feel calm, empowering, and beautiful—even when it doesn’t go to plan.

In this episode, we discuss:

• Kelsey’s vaginal birth story with forceps and how she stayed calm
• Her experience with an induction at 41+5 weeks
• Pain management strategies she used, including:
  • Breathing techniques
  • The shower
  • An epidural
  • A comb in the car
• Why clear communication with her care team made all the difference
• How FitNest Mama supported her safe and confident postpartum recovery

This is a reassuring, real-life reminder that no matter the path, birth can be a positive experience.

Episode mentioned:

Types of Birth: Childbirth Options, with Dr Amber Moore

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Thinking about induction of birth or been told it might be part of your birth plan? In this podcast episode, I sit down with Dr Shavi Fernando, an experienced obstetrician and gynaecologist, to break down everything you need to know. From why inductions are recommended to common myths, pain relief, and recovery—we cover it all in a way that’s clear, practical, and reassuring.

In this episode, we discuss:

• What induction of birth means and when it might be recommended
• The most common reasons women are offered an induction
• Myths and concerns, including the “cascade of interventions”
• Pain relief options, including epidurals and their impact on birth outcomes
• Different methods of induction (balloon, pessary, prostaglandin gel, oxytocin drip)
• How induction compares to spontaneous labour in terms of recovery
• Why asking questions and debriefing after birth is so important

This is an episode I wish I’d listened to before my own induction—and I trust you’ll find it just as valuable.

Connect with Dr Shavi Fernando

Website

Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Why your pelvic floor exercises might not be working

Think you’re doing everything right but still not seeing results? You’re not alone. In this episode, I break down the reasons your pelvic floor may not be improving - and what you can do instead.

What you’ll hear in this episode:

• Why pelvic floor improvements can be slow or subtle postpartum
• How incorrect technique can limit your results
• The role of prolapse and what symptoms to look out for
• Why an assessment with a pelvic floor physio is so important
• When a pessary might be recommended for prolapse support
• Understanding an overactive pelvic floor and why “more kegels” aren’t always the answer
• How constipation and bowel health affect your pelvic floor
• The impact of hormones and how vaginal oestrogen cream can help
• Why whole-body strength is just as important as pelvic floor strength

If you’ve been feeling frustrated or discouraged, this episode will give you clarity, reassurance, and practical steps to move forward with confidence.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A beautiful, honest conversation with first-time mum Eugenie, who shares her positive induction birth story alongside her journey managing mental health and postnatal recovery. From early waters breaking to making confident feeding choices, Eugenie’s experience is full of practical insights and reassurance for mums-to-be.

In this episode, we cover:

• Eugenie’s journey from eating disorder recovery to pregnancy
• Mental health strategies during pregnancy and postpartum
• Early waters breaking at 36 weeks and induction at 37 weeks
• Using a TENS machine, Calm Birth techniques, and an epidural
• Positive vaginal birth with no instrumental delivery
• Deciding not to breastfeed and expressing colostrum antenatally
• Building a strong postpartum support network with family help
• Physical recovery tips from pelvic floor physio and gentle return to exercise

Perfect listening if you’re preparing for birth, navigating mental health during motherhood, or looking for empowering birth stories.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Struggling with low supply, unsure when to supplement, or wondering if formula will derail your breastfeeding goals?

In this episode, I’m joined by Jaimie Zaki—nurse, doula, mum of five, and IBCLC—for a conversation about supplementing with formula while breastfeeding. 

We explore how to use formula as a supportive tool (not a failure), how to advocate for your feeding goals in the hospital, and Jaimie’s SMART method for confident, informed supplementation. 

Whether you're exclusively breastfeeding, combo-feeding, or somewhere in between—this is a must-listen for any parent navigating early feeding decisions.  

What We Cover: 

• Myths around formula and breastfeeding
• How early formula use in hospitals can impact breastfeeding outcomes
• Why preparation for breastfeeding should start before birth
• Red flags to look out for before introducing formula
• The SMART supplementing method:
  • Supplementing method (bottle, cup, tube, etc.)
  • Measured amount
  • A clear reason
  • Right formula choice
  • Timing of feeds
• Understanding oral dysfunction, fussiness, and supply issues
• How to find trustworthy breastfeeding support (even if you're rural)
• Why birth interventions can influence early feeding—and what to do about it
• The emotional side of feeding choices and letting go of guilt

Connect with Jaimie Zaki: 

Website 

Instagram 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode, I’m diving into a topic that comes up all too often — bladder leaks during pregnancy. You might’ve heard bladder leaks are 'normal' during pregnancy, but I’m here to challenge that idea. Just because it’s common doesn’t mean it’s something you have to put up with.

In this short episode, I walk you through what’s really going on with your pelvic floor during pregnancy, why leaks happen, and most importantly - what you can do about it.

Here’s what I cover:

• Why bladder leaks might be common, but they’re not something to ignore
• What actually happens to your pelvic floor during pregnancy and birth
• The impact of hormones, posture, and physical changes on your pelvic health
• Why early signs like leaking when sneezing or exercising matter
• What you can do right now:
  • Understanding how to understand your pelvic health
  • The importance of diaphragmatic breathing
  • How to modify movement and exercise safely
  • When to seek help from a pelvic floor physio
• Why keeping active during pregnancy can support better postnatal recovery
• How my FitNest Mama app can help you feel strong and supported — anytime, anywhere

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A calm, spontaneous birth, pelvic girdle pain tips, and a recovery journey led by intuition and support.

In this episode, Ellen—a women’s health physio and first-time mum—shares her positive birth story, offering real-life insight into pregnancy challenges, natural labour, and early postpartum life.

Whether you’re pregnant, preparing for birth, or newly postpartum, this episode is filled with wisdom, warmth, and practical takeaways.

What we cover in this episode:

• Managing pelvic girdle pain in the second and third trimester
• Ellen’s experience with perineal massage and pelvic floor preparation
• How she used a TENS machine for labour pain relief
• The story of her spontaneous vaginal birth at 39+2 weeks
• Breathing techniques and movement during labour
• Why mindset matters - and how she reframed pain
• How her husband supported her through birth
• Early postnatal recovery and rebuilding strength
• Navigating mastitis and a breast abscess in the fourth trimester
• Why Ellen joined FitNest Mama two weeks postpartum - even as a physio herself

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

The first 48 hours after giving birth can feel like a blur—you’re tired, emotional, and suddenly responsible for a tiny human. And if you’re planning to breastfeed, you might be wondering:

• Am I doing this right?
• Is this supposed to hurt?
• Why won’t my baby latch?

In this episode, I’m joined by the lovely Nicola Batkin—a midwife, nurse, and International Board-Certified Lactation Consultant. Together, we unpack the practical things you can do right after birth to get breastfeeding off to the best possible start. Whether this is your first baby or you’re doing it all again, this conversation is filled with helpful, reassuring advice.

Nicola's Instagram: @nurtured_bynicola

Nicola's website: https://nurturedbynicola.com.au/

Hatched House: https://www.hatchedhouse.com.au

https://www.lcanz.org/find-a-lactation-consultant/

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this podcast episode, I discuss something incredibly important - and personal - that affects far too many women but isn’t talked about enough: postnatal pelvic floor issues, even after a so-called ‘perfect’ or ‘textbook’ birth.

After being a physio for pregnant women for nearly 2 decades, and having birthed 3 children myself, I'm still suprised we are not discussing this more...

As a pelvic floor physiotherapist and mum of three, I’ve seen first-hand how the right information at the right time can change a woman’s recovery—and her entire experience of motherhood. And that’s exactly why I started the Pregnancy, Birth and Recovery Podcast.

If you are pregnant, or newly postnatal, I trust you will love this episode.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

As a women’s health physio, I’m a big advocate for staying active during pregnancy and postnatally — but knowing how to exercise safely and effectively isn’t always straightforward.

In this episode re-run of the Pregnancy, Birth & Recovery Podcast, I’m unpacking 4 common mistakes I see women make when it comes to exercising during pregnancy and after birth. Whether it’s doing too much too soon, avoiding movement altogether, or not having the right support in place — these missteps can impact your pelvic floor, core, and overall recovery.

We’ll cover:
 ✔️ The risks of returning to running too early
 ✔️ What to know about your pelvic floor before jumping into workouts
 ✔️ How to exercise safely even when tired, time-poor, or overwhelmed
 ✔️ Why getting the right guidance matters — and where to find it

Becoming a mama is incredible, but it’s also a huge shift physically and mentally. This episode is here to help you feel informed, supported, and confident — no matter where you’re at in your motherhood journey.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode of the Pregnancy, Birth & Recovery Podcast, we’re joined by Dr Nicole Gale, a General Practitioner and Lactation Consultant who works exclusively in Breastfeeding Medicine and Maternal/ Infant Health at Juno Specialists in Melbourne. Dr Nicole brings a thoughtful, evidence-based approach to supporting mothers through the often painful and stressful experience of mastitis and other lactation-related breast issues.

Whether you're currently breastfeeding or still pregnant and preparing for the fourth trimester, this episode offers supportive, clear and practical advice you won’t want to miss.

In this episode, we cover:

• What is mastitis? – Understanding the spectrum from inflammation to infection
• Early signs of mastitis – How to spot it before it escalates
• Treatment of mastitis – When to seek help, conservative care, and antibiotics
• Mastitis prevention – Simple habits and positioning tips that make a difference
• Practical tips for managing symptoms – Ice, warmth, pain relief and more
• Inflammatory breast conditions – How mastitis differs from blocked ducts, engorgement, and more
• Mastitis vs. breast abscess – When to be concerned and what to look for
• Milk blebs – What they are and how they relate to blocked ducts or mastitis
• Probiotics and mastitis – The current research and how they may help
• Reverse pressure softening – A helpful technique to support milk flow and comfort
• Breastfeeding tips for pregnant women – What you can do now to feel more prepared postpartum
• Dr Nicole’s holistic approach to supporting new mums – When to see a GP, lactation consultant, or physio

About Dr Nicole Gale:

Dr Nicole Gale is a GP and lactation consultant with a deep passion for women’s health, pregnancy, postpartum care, and infant feeding. She works at Juno Specialists, where she supports mothers with complex breastfeeding challenges, mastitis, and more, combining medical expertise with a warm, compassionate approach.

🎧 Tune In

This episode is perfect for:

• Pregnant mums wanting to feel more prepared for breastfeeding
• New mothers navigating breast pain or mastitis
• Anyone wanting a clear, evidence-based explanation of how to manage and prevent mastitis

Juno Specialist website

Instagram: Juno Specialists

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Planning your birth and wondering whether to aim for a vaginal birth or opt for a caesarean? In today’s episode, we’re unpacking the many layers of this decision—without judgement, just clarity.

I'm joined by Melbourne-based obstetrician and gynaecologist Dr Amber Moore, who has supported thousands of women across both public and private healthcare systems. Together, we explore the practical, emotional, and medical considerations when it comes to choosing your birth plan.

Whether you’re early in pregnancy, nearing your due date, or feeling unsure about your delivery options, this episode offers expert insights to help you feel empowered and informed.

Dr Amber Moore's website 

Dr Amber Moore's Instagram

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

If you’re feeling stuck in a winter motivation slump—whether you’re pregnant, recently had a baby, or you’re deep in the motherhood juggle—this episode is for you. I’m chatting through how to gently get moving (even when you’d rather hibernate!), with realistic advice that fits busy, tired lives. Plus, I’ll introduce the brand new Winter Warmer Challenge inside FitNest Mama. 

In this episode: 

• Why you don’t need to rely on motivation to exercise
• Setting realistic fitness goals as a mum or mum-to-be
• How short, gentle movement can boost your energy and wellbeing
• Tips for adapting workouts around pregnancy, postnatal life, and endless to-do lists
• The power of consistency (not perfection) for long-term health
• Building small habits that last—even when it’s cold and dark outside
• All the details on the Winter Warmer Challenge: weekly live workouts, community support, and how to join (with a free 7-day trial for new members

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

What happens when you're a women’s health physio and you’re diagnosed with a prolapse? 

In today’s episode, I’m joined by the lovely Rosie Purdue of Hatched House—physio, mum of two, and hockey player—who shares her deeply personal journey of recovery, trial and error, and reclaiming her body after prolapse and pelvic pain.

Together we unpack what it’s really like to return to sport while managing prolapse symptoms—and how emotional recovery plays just as big a role as the physical.

In this episode we cover:

• Rosie’s personal experience with prolapse after a vaginal birth
• Managing pain from a coccyx fracture and its impact on pelvic floor recovery
• The emotional toll of prolapse—even as a physiotherapist
• Common prolapse symptoms: incomplete bowel emptying, stress incontinence, vaginal bulge
• How Rosie uses tools like splinting, Contiform, and pessaries
• The bother scale and what “worsening” symptoms really means
• Navigating sex, sport, and confidence after diagnosis
• How to know if surgery might be right for you—and when to seek a second opinion
• The difference between structural vs muscular recovery
• Encouragement for new mums navigating early prolapse symptoms

Book an appointment at Hatched House: 

https://www.hatchedhouse.com.au

12 week Return to Running Program:

https://www.fitnestmama.com/program/return-to-running-program/

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

A prolapse doesn't necessarily mean running is off the table.  There are many women who return to all sorts of sports with a prolapse!

And the right plan can definitely help.

This episode dives into what it really means to return to running after a prolapse diagnosis. Whether you're newly postpartum or months down the track, understanding your body's readiness is key to avoiding setbacks and regaining confidence in movement.

Here’s what’s covered in this episode:

• What pelvic organ prolapse is and why it may impact running
• Why the 12-week wait before running is about more than just time
• Functional benchmarks to assess if your body’s ready
• How prolapse symptoms (like heaviness or bulging) affect exercise
• What to know about pessaries and pelvic floor assessments
• The role of strength, stability, and gradual progression
• Red flags to watch for and when to seek professional support
• Why every woman’s recovery timeline is different—and that’s okay

Mentioned in this episode:

https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

12 Week Return to Running Program: https://www.fitnestmama.com/program/return-to-running-program/

Book a pelvic floor assessment with Physio Kath:

https://www.hatchedhouse.com.au/katherine-baquie

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Looking for answers about lubricants, vaginal health, and what’s safe to use when pregnant, breastfeeding, or trying to conceive? This episode has you covered.

I chat with Dr Raelia Lew about everything from types of lubricants to their role in supporting comfort, intimacy, and pelvic health.

In This Episode We Cover:

• The difference between water, silicone, and oil-based lubricants
• When and why you might want to use a lubricant
• Safe lubricants for pregnancy and breastfeeding
• The best lubes when you're trying to conceive (TTC)
• Lubricants for vaginal dryness and vaginismus
• How the right lubricant supports vaginal health and pleasure
• The science behind Ellechemy – a luxury, evidence-based intimate wellness brand

About Dr Raelia Lew:

Dr Raelia Lew is a Board-Certified Reproductive Endocrinologist, Fertility Specialist, and Director of Women’s Health Melbourne. She holds a PhD in Reproductive Genetics and is a Clinical Senior Lecturer at the University of Melbourne. She co-founded Ellechemy to elevate female pleasure through medically-formulated, customisable intimate products.

Common Questions Answered in This Episode:

• What’s the best lube for pregnancy?
• Can lubricant affect fertility when TTC?
• What lubricants help with vaginal dryness?
• Are oil-based lubes OK for sensitive skin?
• How do I choose a safe, effective lubricant?

LINKS:

• womenshealthmelbourne.com.au
• Instagram @womenshealthmelbourne
• ellechemy.com.au

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this chat with Brigid from the Kick Pregnancy Podcast, I chat about pelvic floor exercises that are used to strengthen your pelvic floor and why they may not be for everyone.

I also discuss my 5 star gold standard for caring for your pelvic floor during pregnancy, to help support an amazing postnatal recovery.

Listen to the Kick Pregnancy Podcast

Find Brigid on Instagram @thekickpregnancypodcast

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Pelvic pain can sometimes be a misunderstood symptom of endometriosis—especially for women trying to conceive. In today’s episode, we’re joined by Dr Mei Cheah, a fertility specialist, obstetrician, gynaecologist, and laparoscopic surgeon who specialises in the management of endometriosis and fertility surgery.

Together, we dive into endometriosis, how it can affect fertility, and most importantly—what can actually help. From surgical options to pelvic physiotherapy, we explore the evidence-based approaches that support pain relief, improved function, and fertility success.

Whether you’ve been diagnosed with endometriosis, are navigating unexplained pelvic pain, or are on a fertility journey and feeling unsure where to turn—this episode is full of compassionate, expert insight.

What is covered in this episode:

• What endometriosis actually is—and why pelvic pain is such a common symptom
• How endometriosis can affect your fertility and what red flags to watch for
• The latest treatment options: from surgery to lifestyle to physio
• When to consider seeing a fertility specialist
• The role of pelvic health physiotherapy in managing pain, improving sexual comfort, and supporting the body for conception
• The emotional toll of pelvic pain and fertility challenges—and how to build a multidisciplinary team around you

LINKS:

www.instagram.com/createfertility_aus
www.instagram.com/createhealth_aus
www.create-health.com.au
www.createfertility.com.au

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

After a turbulent few years, in this second part of Brianne's birth story, Brianne shares her beautiful positive birth story.

In this episode today, Brianne discusses:

• IVF with genetic testing
• Pregnancy after loss
• Her positive birth story
• Recovery after birth

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Trigger Warning: This Episode Isn’t for Everyone

This episode of the Pregnancy, Birth & Recovery Podcast is a deeply emotional and raw conversation. If you are currently in a vulnerable place, please be aware that we discuss postnatal depression, the loss of a loved one, conception through grief, and termination for medical reasons. If this isn’t the right episode for you, please feel free to skip this one and join us for Part 2, where Brianne shares her beautiful birth story.

Navigating Grief, Loss, and Motherhood

In this powerful episode, Brianne shares her deeply personal journey of navigating motherhood through immense grief. Following the devastating loss of a family member to postnatal depression, she faced the emotional weight of conceiving through grief, only to be confronted with an incredibly difficult decision—terminating the pregnancy for medical reasons.

This conversation is filled with raw honesty, vulnerability, and important reflections on the intersection of loss and new beginnings. If you or someone you know has experienced grief while trying to conceive, or has faced the pain of making an impossible decision for medical reasons, Brianne’s story may provide comfort and connection.

Topics Discussed:

🔹 The emotional journey of conception through grief

🔹 Facing the heartbreaking decision of termination for medical reasons

🔹 Finding strength and support in difficult times

🔹 The impact of postnatal depression on families

If this episode resonates with you, know that you are not alone. And if today isn't the right time for this conversation, join us in the next episode as Brianne shares her beautiful birth story.

Resources:

Baby loss: 

- Red Nose Australia

- Pink Elephants 

Perinatal well-being:

- Gidget foundation 

- PANDA

Suicide:

- StandBy

Previous episode with Brianne:

https://www.fitnestmama.com/podcast/birth-story-spilling-the-milk-with-brianne/

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

As a physiotherapist specialising in pregnancy, postpartum recovery, and pelvic floor health, I’m a huge advocate for pelvic floor exercises— I love them, I live them, and I quite literally breathe them (haha!). 

But, with so much information online, it’s important to ask: Are pelvic floor exercises right for everyone?

In this episode, I dive into:

• The benefits of pelvic floor exercises in reducing the risk of incontinence and pelvic health issues
• Why traditional pelvic floor strengthening might NOT be appropriate for some women
• How factors like overactive pelvic floor, anxiety, athletic training, and birth trauma need to be considered
• My gold standard approach to pelvic floor recovery—before, during, and after pregnancy

What does an ideal pelvic floor care plan look like?
✅ 33/34 weeks pregnant – Pelvic floor assessment + birth prep
✅ 2 weeks postpartum – Telehealth check-in
✅ 6 weeks postpartum – Full pelvic floor assessment
✅ Beyond 6 weeks – Individualized return-to-exercise plan based on birth recovery

After working with hundreds (if not thousands) of women, I know first-hand that one size does NOT fit all when it comes to pelvic floor health.

Tune in to learn how to best support your body during pregnancy and postpartum—without falling into the “one-size-fits-all” trap!

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

What makes some women feel strong, happy, and confident in their postpartum recovery, while others struggle to find their rhythm? 

In this episode, we’re diving into the three key traits that set strong mamas apart when it comes to postnatal recovery. These are not about being perfect but about building habits and mindsets that support your body and well-being.

Whether you're a new mama or further along in your journey, these insights will help you create a smoother, more sustainable recovery—without relying on fleeting motivation.

What You’ll Learn:
💪 Why motivation isn’t enough—and what to focus on instead
💪 How to stay consistent while being realistic about life’s unpredictability
💪 The power of support and how to build it into your recovery journey

Key Takeaways:

1️⃣ They don’t rely on motivation alone.

• Instead, they build accountability into their lifestyle—whether that’s scheduling workouts, leaning on a partner or friend, or setting reminders.

2️⃣ They are adaptable but consistent.

• Strong postpartum recovery isn’t about an “all or nothing” approach. If life gets in the way, they adjust and keep going instead of giving up.

3️⃣ They get the support they need and build up gradually.

• Seeking guidance from a healthcare professional and progressing at a sustainable pace leads to better long-term results.
  
  

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this beautiful and honest birth story, I’m joined by Noni, a midwife, sonographer, and FitNest Mama member, who shares her personal journey from pregnancy to birth and beyond. 

Noni takes us through her vaginal birth, how she prepared mentally and physically, and how the TENS machine became a key tool for managing contractions during labour.

As a midwife herself, Noni brings a unique perspective to birth preparation, labour strategies, and the emotional and physical changes of postpartum recovery. 

Whether you’re preparing for birth or simply love hearing real stories from other mums, this is an episode filled with wisdom, warmth, and practical advice.

What We Cover:

•  Noni’s pregnancy journey — managing pelvic girdle pain and adapting her exercise routine
• How Noni prepared for birth using affirmations, hypnobirthing principles, perineal massage and more
• The story of her vaginal birth — from stretch and sweeps to an artificial rupture of membranes (ARM)
• Using a TENS machine for pain relief and how it helped her stay active and in control during labour
• Navigating an unexpected heart rate drop and the quick decision to move things along
• Post-birth recovery — returning to running, pelvic floor challenges, and finding a new sense of self as a mum
  
  

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Welcome to another series of pelvic floor exercises!

This is the second series of pelvic floor exercises, restarting on the podcast. 
Join me as I talk you through a set of pelvic floor exercises, including quick lifts, slightly longer holds, and pelvic floor relaxation.

Over the next few months I will commence another series of pelvic floor exercises that will include all the different types - kegals, long endurance holds, power lifts, you. name it.

Enjoy!

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In today's episode I am discussing the best pelvic floor exercises to do during pregnancy and post birth.

Topics discussed:
1. Awareness of the pelvic floor is key - are these muscles zipped up and activated? Are they relaxed?  Is this area relaxed during bowel motions?  

2. Importance of deep breathing/ belly breathing and pelvic floor relaxation (particularly important in the last trimester of pregnancy). 

3. Pelvic floor strength, and how to support postpartum strength return after giving birth.

4. How exercising during pregnancy helps with postpartum recovery.

5.  As always, if you have any concerns about your pelvic floor function please see your local pelvic floor physio and/or doctor.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode, I chat with Nicole Gleeson, a paediatric nurse, who discusses newborn and baby fever.

We discuss common questions and concerns new parents have about fever in a young baby or child, including:

• What to do if your baby is under 3 months old versus older than 3 months.
• Best way to measure temperature in a baby.
• Red flags and when to take your baby to see a doctor.

Rhythm First Aid Website
Rhythm First Aid Instagram

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Today's episode is part 2 of 3, where I discuss ways to prepare the pelvic floor for birth.

In part 1 (episode 228) I discuss the impact of pelvic floor awareness during pregnancy.
In today's episode, I discuss evidence-based ways to help reduce pelvic floor trauma as a result of vaginal birth.

Over 81 % of women in Australia will have a perineal tear or episiotomy during their first vaginal delivery.

The majority of these are relatively minor first degree tears or second degree tears.

Only around 3% of women in Australia will experience a 3rd or 4th degree tear (a tear that extends into the anal spincter).

Luckily, there are evidence-based ways that you can reduce the severity or risk of perineal trauma.

Listen to this episode where I talk through perineal massage, perineal preparation for childbirth and other ways to help support the pelvic floor area during and after birth.

Abdelhakim et al, 2020: Antenatal perineal massage benefits in reducing perineal trauma and postpartum morbidities: a systematic review and meta analysis of randomised controlled trials.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode today, I chat with Katie James who has been a midwife for over 23 years, an International Board Certified Lactation Consultant (IBCLC) for more than 17 years and is the host and creator of the podcasts The Midwives’ Cauldron and The Feeding Couch.

In today's episode, we discuss Breastfeeding Preterm Infants, in particular:

• Common challenges for parents who are breastfeeding preterm infants.
• Tips to help facilitate breastfeeding preterm infants
• How long does it take for the milk to come in for preterm babies
• Skin to skin contact, expressing, feeding sleepy babies and so much more.

Whether you have a preterm infant or not, I trust you will find this episode helpful to support you on your breastfeeding journey.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Katie James website: https://www.katiejames.site/
The Feeding Couch Podcast: https://www.katiejames.site/the-feeding-couch

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Join this conversation where I chat with FitNest member Kiara who talks us through her birth story and recovery journey.  

Kiara now has 2 young children, and in this episode today Kiara talks us through her second vaginal birth along with her postpartum recovery second time around.

If you are keen to be as proactive as possible with your postpartum recovery, then you will love this episode.  Kiara talks us through:

• how she prepared for birth second time around
• how she supported her postpartum recovery second time around
• practical tips and advice that helped with her postpartum recovery
• how FitNest helped her in her recovery journey.

LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Kiara's Instagram: @insideouthealthwellness
Inside Out Health Wellness

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Join this podcast episode with Nutritionist and Natropath Shelley McKenzie, who shares her story with Hashimotos and thyroid concerns during pregnancy.

In this episode we discuss:

• How does the thyroid affect pregnancy?
• Thyroid pregnancy issues
• Hashimotos pregnancy
• Underactive thyroid during pregnancy
• High thyroid levels during pregnancy
• Thyroid disease pregnancy guidelines
• Which foods to avoid with pregnancy thyroid issues

If you are wanting to learn more about thyroid concerns during pregnancy, then this episode is for you.

LINKS:

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Shelley McKenzie website: https://freedomwellness.com.au/about
Instagram @shelleymckenzie_naturopath/

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In today's episode, the first of three in this series, I chat through 3 ways to prepare your body and pelvic floor for birth.

In this series I will talk you through:

• Ways to help reduce your risk of incontinence, prolapse and pelvic health concerns post birth.
• Ways to help reduce your risk of perineal tears and episiotomy.
• Postnatal rehab, returning to running, and supporting your postnatal recovery.

LINKS:

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Join this conversation with midwife Amber Gibson, where we discuss antenatal expressing and preparation for breastfeeding during pregnancy.

Some topics we discuss include:

• Benefits of antenatal expressing
• When NOT to do antenatal expressing
• When to start antenatal expressing
• Hand expressing of colostrum
• Preparing for breastfeeding in the newborn period.

If you are pregnant, then I trust you will love this episode!

LINKS:

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Connect with Amber Gibson:
Instagram @bodybirthandbaby
www.bodybirthandbaby.com.au

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Join this conversation with Kristy Miller who has had 4 pregnancies, including 2 of her own children, followed by being a surrogate / gestational carrier to two babies.

Kristy, a member inside FitNest Mama, shares her story about becoming a surrogate, how she prepared for birth, and how she managed her postpartum recovery.

Kristy initially joined FitNest a few years ago after her third pregnancy, after experiencing prolapse symptoms and wanting to return to running postpartum.

This is a lovely positive chat where Kristy shares her birth story, pregnancy journey and postpartum recovery.  Enjoy!


LINKS:
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Connect with Kristy-
@run_with_kristy
@conceiveabilities
 ConceiveAbilities


** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this podcast episode today I chat with Physio Fiona from Grdle Pelvic Belt and we all things pelvic girdle pain during pregnancy.

Listen to this episode where we discuss:

• what is pelvic girdle pain?
• how common is pelvic girdle pain?
• when does pelvic girdle pain start during pregnancy?
• what are some treatment options for pelvic girdle pain
• pelvic girdle pain belts - how they can help
• can lower back pain cause pelvic pain?
• how to relieve pelvic pain during pregnancy

If you have pelvic girdle pain I trust you will love this episode.  If you know someone with pelvic girdle pain, then be sure to send them this episode.

LINKS
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Fiona's Instagram: @pelvicwellnessphysio
Grdl Website: https://grdlbelt.com.au/
Grdl Instagram: @grdlbelt


** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Motherhood is busy, and finding the time to exercise with a baby and toddler can sometimes be a challenge.
Join me in this episode today where I answer this listener question and I chat through 4 tips to help you find the time (and energy) to exercise as a busy mum.

LINKS:

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode I chat with Simone Holtznagel, who shares her pregnancy journey, birth story and recovery journey, with baby Gia being born at the end of March.

Simone Holtznagel is one of Australia’s media personalities, and has appeared in shows such as 'Australia’s Next Top Model' and 'I’m A Celebrity Get Me Out Of Here'.

In today's podcast episode, Simone opens up about her birth preparation, describes what she would have done differently with her birth preparation (hint, it’s to do with her pelvic floor!).

Simone also describes her vaginal birth including use of epidural, and she also shares what she did with her placenta, including placental encapsulation and a placenta smoothie!

LINKS:

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Simone's Instagram: @simoneholtznagel

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In today's episode I chat with Kelly Benton and we discuss starting solids for babies.

In particular, we discuss:

- When to start solids
- How to know it’s the right time to start solids
- Introducing the right foods for babies
- Preparing foods for infants
- Important nutrients when starting solids
- How to encourage positive meal times 
- Creating a positive feeding environment 
- When to seek help

Kelly is a Nutritionist working across the pregnancy, postpartum and paediatric space. After suffering perinatal anxiety, miscarriage, and postpartum depletion along her journey to motherhood, Kelly felt compelled to help others have a better experience.

Her dream is to help women like you feel their best throughout one of the most demanding and rewarding periods of life, so they can spend less time worrying about their health and more time enjoying the moments that matter.

LINKS

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Kelly's Instagram: @feeding.the.bump
Bookings: https://feedingthebump.as.me/discovery-call
Breastfeeding nutrition freebie: https://feedingthebump.myflodesk.com/breastfeeding

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Nelly Zumbo, a 33 year old married to Australian pâtissier Adriano Zumbo, has a beautiful boy named Maximus.

In this podcast episode today Nelly shares her fertility struggles, her journey with IVF, mental health challenges, having a premature baby, and the joys of being a mother to baby Maximus.

LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Nelly Zumbo's Instagram: @nelly.zumbo



** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Postnatal rehab is something that every woman needs and deserves after having a baby.

We have invested so much into growing and birthing our beautiful baby.
And afterwards, it is time to re-invest back into our body to help with our postnatal recovery, our confidence, and to help us get the most out of motherhood.

In this episode today I discuss 5 signs that it might be time to invest in an online postnatal rehab program.

Whether or not you want to get stronger after giving birth, get back into running, or support your mental health, this episode is for you.

LINKS
Return to Running Checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

SPONSOR:
Enter code FITNEST20 for 20% off Solidea’s maternity range.  www.solidea.com.au

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode today, Lana answers some common questions that arise during pregnancy, including:

• Foods to avoid when pregnant
• What not to eat when pregnant
• Can you eat feta when pregnant?
• What foods are important to eat during pregnancy
• Key nutrients for pregnant mums
• Nutritional supplements for pregnancy 

Lana Hirth is an Accredited Practising Dietitian and Nutritionist and founder of Hello Nutrition.  Lana helps women enhance their nutrition with the power of good food to live life to the full.

LINKS:
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Lana Hirth's Website: Hello Nutrition

Lana's Instagram: @lanahirthdietitian

New Mum's Nutrition Podcast

Previous episode with Lana - Constipation during pregnancy

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Today I chat with Sarah Cleaver, who is a physiotherapist and Australasian distributor for Solidea, importing a range of medical compression and support wear for use during the pregnancy and postpartum period.

In this chat today with Sarah, we discuss:

• How does compression help during pregnancy and postpartum?
• When to start wearing compression during pregnancy and postpartum.
• Different types of compression for pregnancy and postpartum.
• Support wear for vulval varicosities and pelvic floor issues.
• Support wear for pelvic girdle and low back pain and swelling.

LINKS

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Solidea Instagram: @solidea
Solidea: 20% off with Coupon Code 'FITNEST20'.  www.solidea.com.au

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Charlotte Cushing is no stranger to the social professional and mental pressures of daily life but nothing could possibly prepare her for motherhood. As a clinical nurse of 10 years, she thought she had the edge over being a mum, however she is here today to share her story and explain what a crazy transition its been!

As a proud representative of Australia not once, but 3 times on the international stage competing in beauty pageants around the world, she has now dived head first into her greatest journey yet of becoming a mother!

Charlotte is a new mum to her premature bundle of joy, Winston Wolf born on March 11th 2024 after her waters broke early at 36 weeks.

She is here to share her own birth story, and talk about the pressures we put on ourselves being a first time mums, along with her new found joy of being a parent with fiancé, Michael Turnbull.

LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Charlotte Cushing's Instagram: @charlotte.p.cushing

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

How should exercise look during pre-conception?
How should exercise look during pregnancy?
And how about after birth?
How do we best support our changing body?

Whether or not you are a keen exerciser, or perhaps you need to drag yourself out the door for a walk, this episode is for you.

Rather than exercise being something we need to tick off the 'to-do' list pre and post birth, how can we re-frame exercise to help support our changing body?

In this episode today we discuss pregnancy fitness and investing back into our body during this phase of pregnancy and postpartum.


LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

The No BS Approach to Motherhood Podcast - Spotify: https://podcasters.spotify.com/pod/show/nobsapproachtomotherhood

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

If you are a mumma who is feeling tired, unmotivated, sore or weak.... and feeling the effects of the motherhood load, this episode is for you.

In this episode I provide some real life strategies to help you invest in your self-care with exercise, and thus invest in your physical and mental health, to help you feel like a stronger, happier mumma.

LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

EPISODE SPONSOR
This episode is sponsored by Spewy. 
Who says dealing with toilet training accidents or sickness has to be a drag? Not anymore! Introducing Spewy Bed Mats – your ultimate sidekick for hassle-free nights and super-quick clean-ups!

Picture this: no more wrestling with soggy sheets or remaking beds at 3 a.m. Spewy Bed Mats swoop in to save the day, soaking up to 2 litres of liquid!

Plus, with their waterproof backing, you can kiss leaks goodbye and say hello to a better night’s sleep.

For peace of mind and stress free nights order now at www.spewy.com.au and use 'fitnest15' to receive $15 off your first order.




** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Today I chat with Jo Hardie, who is the founder and creator of Spewy, an innovative product born out of necessity. 

In today's episode we discuss toilet training.  In particular we chat about:

- the difference between day and night toilet training.

- timing - how to know when to start toilet training?

- making toilet training a positive experience

- how to manage setbacks.

Six years ago, after enduring a disastrous road trip with her three children, including an incident of car sickness, she recognised the need for a solution that would eliminate the hassle of using towels and buckets whenever children fell ill. 

Determined to create something both practical and appealing to children, Jo embarked on a mission to develop a versatile product that would simplify the lives of parents everywhere.

After customer feedback Spewy now also offers a range of Bed Mats, which are discussed in this episode.

For $15 off your first order, use the code FITNEST15 at checkout: 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Spewy Website: www.spewy.com.au
Spewy Instagram: @spewyau
Enter coupon code 'fitnest15' for $15 off your first order.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In today's episode I chat with Holly who shares her pregnancy journey, birth story and motherhood experience.

Becoming a mother didn't quite look how Holly had envisioned. This is her story of an IVF pregnancy, navigating her husbands cancer diagnosis during pregnancy, to a birth and postpartum that looked nothing like she thought it would. 

Holly describes her breastfeeding difficulties, postpartum rage, sleep deprivation, and more.  As Holly describes, motherhood 'has been the most difficult but incredible journey I have ever experienced.

Holly shares:

• Having a baby with her husband via IVF as a result of a gender transition.
• Preparing for birth and my challenging birth experience
• Preparing for postpartum
• Overcoming breastfeeding difficulties
• Managing postpartum rage
• Navigating husbands cancer diagnosis and treatment during pregnancy and postpartum.
• Learning how to take care of myself properly and maintaining a positive mindset through it all.

LINKS

Perinatal Anxiety & Depression Australia Website: https://panda.org.au/

https://www.beyondblue.org.au/

Preparing for birth workshop

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Hayley is the heart behind Alee Disability Support Services, bringing a deep understanding and lived experience to support parents of children with a disability. 

Hayley's youngest daughter Pippa was born with Wiedemann-Steiner syndrome – a rare genetic condition which means Pippa has difficulty swallowing, floppy muscles, terrible sleep, intellectual delay and big feelings.

In June 2021, life became even more complicated when Hayley was diagnosed with cervical cancer. Facing major surgery, and at the same time, Pippa had just undergone surgery to place a feeding tube in her tummy and required extensive care.

Hayley sought assistance from National Disability Insurance Scheme (NDIS), but the support she needed wasn’t readily available. In Hayley’s words, it felt like life was falling apart.

Then, someone said they could help. Even though support coordination wasn’t initially part of their NDIS plan, a support coordinator showed Hayley how to use Pippa’s plan more effectively and get the help they so desperately needed at the time.

In today's podcast episode, Hayley sheds light into navigating the NDIS and provides support for parents who have a child with a developmental delay or disability.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Hayley's Website: https://aleedisability.com/
Hayley's Instagram: @aleedisabilityss

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

What are the steps to help maximise postpartum recovery after a caesarean birth?

In this solo episode I discuss things to consider during pregnancy as well as the postpartum phase.

In particular we discuss:
- pregnancy fitness for caesarean birth recovery
- ways to help re-gain strength / energy / fitness / mobility post birth
- overall health and wellness in the postpartum period.



LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.  

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

In this episode I answer a recent listener question "I’m a runner and have high tone pelvic floor muscles.  Will i have difficulty birthing my baby?"

This episode is perfect if you are pregnant and you are keen to consider all your birth options.

I discuss:

• Risk of pelvic floor trauma with childbirth
• Things to be aware of with pelvic floor muscles
• Other considerations when taking into account pelvic floor and birthing options.
• How to reduce risk of pelvic floor trauma with childbirth.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.