Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Send us Fan Mail

As a mum it can be hard to find the energy and time to prioritise exercise - there are so many things on the to-do list, it is easy for us, and own well-being to fall to the bottom.

In today's episode with Melbourne-based Accountability Coach Kell Quarrell, we discuss:

• How to set yourself up for self accountability
• How to create discipline to your daily practices for a healthy positive life
• Tips to help priortise exercise
• Tips to support ‘you time’
• Easy ways to help put you into the diary

LINKS
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Kell Quarrell's website: https://www.kellquarrell.com.au/
Kell Quarrell's Instagram: @kellquarrell

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

This episode is perfect for you if you're pregnant.

A super quick simple tip to help your postpartum recovery.

We discuss:
- why is horizontal rest important postpartum?
- how often should I lie down after birth?
- how long should I lie down for after birth?

LINKS

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

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

Welcome back to the Pelvic Floor Friday session!

Every few weeks on a Friday, I talk you through a set of pelvic floor exercises.  These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list.

Perfect if you’re having a vaginal or a caesarean birth, pre-pregnancy, during pregnancy, or years and years down the track.

You could even send this podcast episode to your mum, as pelvic floor exercises are something I believe ALL women need to do.

So, although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey, 

Everyone is different.

Focus on Quality over quantity.

And If you can’t hold for as long as I say, please don’t.

Any discomfort or questions please do stop and consult your healthcare provider.

And, don’t forget these exercises don’t substitute for a pelvic floor assessment by your local pelvic floor physio, they are designed to help with motivation, and support, to just help you to get them done more consistently.

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

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 birth stories podcast, Jacqui describes her emergency birth story.

Jacqui shares her incredible birth story. Unfortunately the birth didn't go according to plan and she describes her emergency birth story which included hours of labour, induction, haemorrhaging, and Jacqui shares how quickly things progressed to an emergency caesarean.

This episode does describe a traumatic birth experience, and if this episode does bring up anything for you, please don’t hesitate to speak to your healthcare provider, call Beyond Blue or the Panda helpline. And see the links with resources below.

However, although this episode does describe a traumatic experience, it also shows Jacqui’s amazing take on her situation, how Jacqui has come through this experience, and how her positive attitude has really helped her to move forwards.  Her bubbly beautiful personality just shines in this episode, and it was an absolute honour to be able to chat to Jacqui about her experience.

LINKS:

Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
https://www.birthtrauma.org.au/
https://panda.org.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. 

Send us Fan Mail

Today I chat with Sheree, Postnatal Care Specialist. 

We will be discussing how many newborn nappies do I need? 

We will be discussing nappies in those first few days, those first few nights after birth, and how your partner can help.

Sheree is a nurse, midwife, lactation consultant and childbirth educator and provides an amazing support for new mums.

These are the topics we discuss in today’s episode:

• How many newborn nappies do I need?
• How many nappies per day?
• How many nappies should I buy before the baby is born?
• Buying too many newborn nappies.
• Night #2
• Baby blues
• Tips for partners.

LINKS

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

Welcome back to the Pelvic Floor Friday session!

Every few weeks on a Friday, I talk you through a set of pelvic floor exercises.  These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list.

Perfect if you’re having a vaginal or a caesarean birth, pre-pregnancy, during pregnancy, or years and years down the track.

You could even send this podcast episode to your mum, as pelvic floor exercises are something I believe ALL women need to do.

So, although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey, 

Everyone is different.

Focus on Quality over quantity.

And If you can’t hold for as long as I say, please don’t.

Any discomfort or questions please do stop and consult your healthcare provider.

And, don’t forget these exercises don’t substitute for a pelvic floor assessment by your local pelvic floor physio, they are designed to help with motivation, and support, to just help you to get them done more consistently.

Today's set:
5s-10s strength hold pyramid
10 quick lifts
40 second endurance hold


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

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

Can I use stairs in pregnancy?

This was a question sent to me via DM on Instagram @fitnestmama, and I thought that it might be a good question to do a podcast topic on.

Pregnancy can be an exciting time, but it might also feel like a time when you are googling everything.  And, the question around the safety of climbing stairs during pregnancy is relatively common.  

So if you’re pregnant, perhaps you have lots of stairs at home.  Or perhaps you have been finding it difficult to climb stairs.  Or perhaps you are just curious about the answer, then this is for you.

In this podcast episode I discuss:

• Every pregnancy is different
• Common reasons to climb stairs
• Safety of climbing stairs during pregnancy
• Precautions to take climbing stairs
• What to do if you're achey/sore during pregnancy.

LINKS

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

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

Welcome to our 10th Pelvic floor session!

Join me for this quick and efficient set that is always a favourite of mine when I am feeling time poor.

Quick lifts, followed by 3s strength holds.

Come and let me know on Instagram if you're joining in on these pelvic floor exercises, I'd love to hear from you.  DM me @fitnestmama

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

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

Today I am chatting with a lovely FitNest Mama Member, Colleen, who is based in America, and is a mum of 4 lovely children.

Colleen shares her beautiful 4th baby birth story in this episode.  

Colleen chats about the decision to try for a 4th baby, how she found it different, in terms of having a bigger age gap between her 3rd and 4th.  She talks through some strategies that helped her during her vaginal birth, and ways that her birth partner, her husband helped too.

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

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

Postnatal depletion:

• What is  postnatal depletion?
• Why is it so important to know about postnatal depletion?
• How do I know if I have postpartum depletion?
• How long can it last?
• How to recover from postpartum depletion?
• How to nourish yourself postpartum and avoid when possible.

These are all questions we discuss in this brilliant episode today, with the duo from Fill Your Cup.

Fill Your Cup is the first Biochemist-led postpartum Doula village, which provides evidence-based care to nurture, nourish and support newborn mothers.

In a previous life, co-founders Dr Renee White and Dr Micka Bertucci were medical researchers specialising in the field of biochemistry, immunology and women’s health. After experiencing polarising postpartum periods themselves, they both quit their jobs in 2020 and decided to lead the charge on a better postpartum for all women.

With more than 16 years in health and medical education, they truly understand how to replenish, restore and support mamas in the thick of it. Fill Your Cup’s evidence-based approach focuses on enrichment and education, leaving a mama feeling empowered as they embark on the most important journey of their life - motherhood.

LINKS
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
Fill Your Cup Website
Fill Your Cup 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.