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Want to recover well after birth? Your recovery starts before your baby arrives.

In this episode of the Pregnancy, Birth and Recovery Podcast, I talk about how to prepare your body during pregnancy with your postnatal recovery in mind, and the practical steps that can help support you in those important first six weeks after birth.

In this episode, I cover:

• Exercising during pregnancy and why regular movement can support recovery
• Preparing your body for birth with long-term recovery in mind
• Why a pelvic floor assessment during pregnancy can be helpful
• What a functional pelvic floor really means, including strength and relaxation
• Preparing your pelvic floor for birth and discussing perineal massage
• Managing pregnancy aches and pains so you can continue moving comfortably
• Gradually building up walking during the first six weeks after birth
• Why short periods of horizontal rest can support pelvic floor recovery
• Reducing unnecessary lifting and physical strain during early recovery
• Supporting recovery after both vaginal and caesarean birth
• What to expect from a six-week postnatal physio check
• How to gradually rebuild mobility, strength and confidence after birth

Every birth and recovery journey is different, but building strong foundations during pregnancy and giving your body the right support afterwards can make a meaningful difference.

Listen in for practical, realistic guidance to help you prepare for birth and recover well 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. 

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In this episode, pelvic floor physiotherapist Kath Baquie discusses returning to running after having a baby and why readiness is about more than simply reaching a certain number of weeks postpartum.

Many women are told they can return to exercise at six weeks or start running at twelve weeks, but recovery after pregnancy and birth is not determined by a timeline alone. Kath explains the pelvic floor, strength and impact milestones she looks for when supporting women returning to running after pregnancy.

In this episode you'll learn:

• Why time postpartum does not automatically mean you're ready to run
• Pelvic floor signs to look for before returning to running
• Strength and impact milestones that can help guide your progression
• What symptoms may suggest you need additional support
• What to expect when you first start running again after birth
• Why recovery, nutrition and overall wellbeing also play an important role

Whether you've had a vaginal birth or caesarean birth, this episode will help you better understand how to approach postpartum running with confidence.

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. 

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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. 

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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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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.