Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
The Pregnancy, Birth & Recovery Podcast helps you enjoy a healthy pregnancy, feel confident for childbirth, and recover well after birth. Hosted by physiotherapist Kath Baquie from FitNest Mama, you’ll hear practical tips, expert interviews, and real-life birth stories designed to support and inspire you. We cover everything from staying active during pregnancy, to caring for your pelvic floor and core, to rebuilding strength after birth—so you can get back to doing what you love, with your little one by your side. FitNest Mama also offers online workouts and resources to guide you through pregnancy and postnatal recovery. Disclaimer: This podcast provides general information only and does not replace individual medical advice. For resources and freebies visit fitnestmama.com or find Kath on Instagram @kathbaquie.physio
Episodes
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 diff...
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...
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 ...
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 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:
- M...
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...
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 an...
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 s...
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 th...
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
Instagram @kathbaquie.physio
1:1 Consultation with Physio Kath at Hatched House
** This podcast has general information only. Always seek the guidance ...
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 tog...
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...
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 expec...
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 he...
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 he...
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 f...
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 ba...
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 easi...
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 birt...
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 f...
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