Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
A podcast dedicated to helping you have a healthy pregnancy, confident childbirth and strong recovery. In this podcast, we will cover the strategies to help you stay healthy and active during pregnancy, and confidently recover after childbirth, so that you can get back to your old (new) self, with a bubba by your side. You will find some amazing interviews with professionals covering breastfeeding with lactation consultants, childbirth with midwives and doctors, as well as birth stories from mamas just like you, designed to help educate and inform. How do I stay active & healthy during pregnancy? How can I look after my pelvic floor & core muscles? How can I feel confident heading into childbirth? How do I get strong again after birth, so that I can get back to doing what I love? This podcast will leave you feeling supported, inspired and ready to tackle this new journey. FitNest Mama is your workout app, which has online workouts and resources, helping women stay healthy during pregnancy, and have a strong postnatal recovery. Disclaimer: The content in this podcast is general in nature and should not replace the advice of your healthcare professional. For freebies and to find out more information head to https://www.fitnestmama.com or Instagram @kathbaquie.physio.
Episodes
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...
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...
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 al...
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...
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 medica...
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 ...
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...
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 con...
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 ...
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
Prenatal workouts:...
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 actuall...
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
Prenatal workouts: https://www.fitnestmama.com/program/pregnancy-exercise-program-online/
Postnatal workouts: https://www.fitnestmama.com/program...
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...
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 i...
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 i...
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,...
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 enduranc...
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 pregn...
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.
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 va...
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