Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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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. 

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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. 

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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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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. 

Send us Fan Mail

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.