Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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Welcome back to the Pelvic Floor Friday session!  Today we are focussing on ENDURANCE.

Every week on a Friday, I talk you through a set of pelvic floor exercises.  Then, our normal podcast episodes will be released every Tuesday.

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.

As I say every week - Everyone is different.

Focus on Quality over quantity.

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

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

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. 

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Every few weeks we have a lovely birth story podcast on this series.  We aim to provide a diverse range of childbirth stories. Today's birth story discusses an induction and midwifery support, and being a first time mum.

Today’s birth story podcast episode is with Amy, a first time mum with a little boy.

Amy shares her lovely birth story which includes:

• How she prepared for birth
• The resources she found useful / helpful for birth preparation
• How she navigated keeping up Karate whilst pregnant,
• Induction, midwifery support and episiotomy.

Amy finishes this birth stories podcast with some lovely final words of wisdom for pregnant and new mums embarking on this journey of 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

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 week on a Friday, I talk you through a set of pelvic floor exercises.  Then, our normal podcast episodes will be released every Tuesday.

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.

As I say every week - Everyone is different.

Focus on Quality over quantity.

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

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

Today we are focussing on RELAXATION.
- Taking some deep breaths
- Letting go of muscle tension
- Relaxation of pelvic floor muscles

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 today's podcast episode I answer the question 'How do I relax my tight pelvic floor muscles?'

Like all muscles, we need them to function properly.  If our muscles around our head/neck and shoulders are tight or overactive, we might be predisposed to head aches or neck pain.

Similarly, sometimes we want our pelvic floor muscles to be strong and activated, and at other times we need them to relax and release the tension in the muscles.

When do we need to relax our pelvic floor muscles?

• Pelvic floor muscles may be weak
• Or, pelvic floor muscles might be overactive
• Tight / overactive pelvic floor muscles might predispose us to issues with constipation / sexual pain / difficulty emptying the bladder or bowel, or perhaps coccyx pain or back pain.
• Sometimes our emotions, stress levels / feelings impact our overall body muscle tension, eg if you're feeling anxious or stressed.
• Sometimes there is no known cause / reason.

Why do we need to relax our pelvic floor muscles?

It is important to relax for all of the above reasons (plus more). 
Preparation for childbirth is also an important time to become aware of our pelvic floor muscles, and pelvic floor relaxation can work really well when combined with perineal massage.

*Please be sure to touch base with your healthcare provider if you have any questions or concerns around your pelvic floor muscles.

How can we relax our pelvic floor muscles?

Some things to think of:

• Diaghragmatic breathing
• Visualisation - ripples
• Body relaxation
• Body scanning
• Tummy relaxation
• Relaxed environment
• Opening bowels, and letting it gooooo.

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 week 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, today, we are diving into a set focussing mostly on our quick lifts.

These are my favourite of the pelvic floor exercises, and I much prefer them to the longer holds (which I will take you through very soon as well I promise).

As I say every week - Everyone is different.

Focus on Quality over quantity.

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

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

REPEAT X 3

15 quick lifts

10 second strength hold

Release.

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 episode today I am chatting with Baby sleep consultant Jazz Kostov.  Jazz is a sleep consultant, midwife, maternal child health nurse and mother, and we discussed some amazing tips for pregnant and new mums.

Sleep is a BIG topic, so this episode we tried to focus on those first few months of newborn life.

In this episode today, Jazz discusses these following questions:

- When can my baby self settle?

- Does my newborn need a dark room for sleep?

- Am I creating bad habits by rocking/feeding to sleep?

- Why does my newborn wake up as soon as I put them down in their bassinet?

- Newborn sleep tips

So stick around, because I trust you are going to get a lot of value from today’s episode!

LINKS:

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

Jazz's Instagram: @lets__sleep
Blog post: Baby Sleep Top 10 Tips CLICK HERE

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 to our second Friday Floor session!

Every week on a friday, a pelvic floor 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, today, we are diving into another pelvic floor basics, a small step up from last week.

And I am going to take you through a basic ‘ easy’ set.

However as I said last week - Everyone is different.

Focus on Quality over quantity.

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

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

15 quick lifts

5s strength holds x 8

25 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

I was honoured to chat with Dr Raelia Lew from Knocked Up Podcast and Women’s Health Melbourne: Fertility & Gynaecology.  In this podcast episode Dr Raelia Lew discusses possible causes of secondary infertility, prognosis and likelihood of becoming pregnant and different treatment options.

Dr Raelia Lew provides some great advice for women who have experienced previous miscarriage, or are having difficulties with conceiving.

Dr Raelia Lew discusses facts about fertility and ways to improve fertility, including both lifestyle and medical factors that may be contributing, as well as pregnancy after miscarriage. 

Please be advised that this episode comes with a trigger warning as we do discuss miscarriage, loss and infertiity.  If this is triggering for you, please do consult your healthcare provider or any of the resources below.

LINKS

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

Dr Raelia Lew’s Instagram:  @drraelialew

Women’s Health Melbourne website: CLICK HERE

Knocked up podcast: CLICK HERE

PANDA: CLICK HERE

Beyond Blue: CLICK HERE

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 to our first ever Friday Floor session!

These episodes are going to drop weekly.

Every week a new pelvic floor set.

Designed to help you just get it done.

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.

Every week will be a different pelvic floor set.  I will help keep it interesting. I will help to take out the guess work, and I really do hope these episodes will just help you to GET IT DONE.

Today, we are diving into pelvic floor basics.

And I am going to take you through a basic  'easy’ set.

Everyone is different.
If you can’t hold for as long as I say, don’t.

Quality over quantity.

Disclaimer: Any discomfort or questions, or you're not sure you are doing these exercises correctly please do stop and consult your healthcare provider.

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

I am super excited to chat to you about this common question today: When should I start doing pelvic floor exercises in pregnancy?

It is a question a lot of women DM me on Instagram @fitnestmama to ask.

It is a topic we discuss a lot inside the FitNest Mama Membership, as around 50% of the women who join FitNest Mama are concerned about their pelvic floor, or want to make sure they are doing everything they can to help during this stage of motherhood.

So we are going to discuss 4 main things.

WHAT are pelvic floor muscles?

WHY are pelvic floor exercises so important during pregnancy?

WHEN can I start doing pelvic floor exercises in pregnancy?

HOW do I do pelvic floor exercises?

We also dive into these common questions:

• When should you start doing pelvic exercises in pregnancy?
• Are pelvic floor exercises safe during early pregnancy?
• How often should you do pelvic floor exercises when pregnant?
• Is it too late to do pelvic floor exercises in pregnancy?

And, we also have a super exciting announcement about a new pelvic #fridayfloor series on the FitNest Mama Podcast!

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.