Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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Today I’m excited to be joined by accredited practicing dietitian Lana Hirth. She focuses on pregnancy and postpartum to help new mums optimise their nutrition and live life to the fullest. Lana runs an online practice, virtual masterclass and the New Mums' Nutrition podcast 

We chat about constipation during pregnancy, and the after birth period. It’s a really common problem for pregnant women, affecting up to 50% of us, but isn’t talked about nearly enough. Lana shares some foods that can be included in your diet to help, ways to help relieve constipation during pregnancy and after birth, and lots more great bits of advice. This episode is worth listening to even if you aren’t struggling with constipation because it’s something that can hit any of us. 

LINKS:

Instagram @lanahirthdietitian

Lana's Website

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. 

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In today’s episode we dive into finding the time and motivation to get back into exercise after having a baby. You’ve obviously got a lot on your plate as a new mum, the sleepless nights alone are enough to make exercising a difficult prospect but exercising is important for our physical recovery but also our mental and emotional health.  I recently did a free three day postnatal workshop and nearly every single mum in their reported finding time and motivation were real barriers for setting up their postnatal rehab.

I’m going to run through a few pointers on overcoming these barriers and I hope something will resonate with you and make your journey back to exercise easier. Enjoy! 

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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Today we’re going to chat about different forms of abdominal support. I’ll dive into  the three major types of abdominal support garments and the pros and cons for each of them. 
If you want to invest in abdominal support wear I hope you’ll feel more confident in choosing the best kind for you by the end of this episode.
Enjoy! 

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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Today I’m excited to be joined by the incredible Rosie Purdue, a fellow pelvic floor physio and a hypnobirthing consultant. We dive into what hypnobirthing is, why it’s called hypnobirthing,  and what the benefits of hypnobirthing are. She also shares her top tips on how to use hypnobirthing principles to improve your childbirth experience no matter how you give birth, and even beyond birth throughout your life. 

I’m sure everyone will be able to take something away from this episode so sit back, relax, and enjoy! 

LINKS:

Hypnobirthing Australia

Connect with Rosie

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

It’s very common for women to want to get back into running or head back to the gym as soon as possible after having a baby. Today I’m diving into the topic of when is the right time to start hitting the pavements after giving birth. This episode will be really useful for anyone who has had a baby, whether you want to start running again or just boost up your rehab a notch.

In this episode, I explore the things I feel are important to consider when you are wanting to return to high-impact exercise after having a baby. I talk about honouring your stage of postnatal recovery, including those important first 6 weeks after birth. I talk about the importance of your pelvic floor, strengthening the core muscle groups, and making sure you walk before you run.

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 want to give a super quick tip for a question I’m commonly asked: “How do I strengthen my pelvic floor?”  In this episode I will run through what the pelvic floor is and why we need to be aware of it.Then I’ll take you through some common ways to strengthen it. 

LINKS:
Postnatal Return to Running program

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

They say it takes a village to raise a child and anyone who has had a baby certainly understands the need for help in those early newborn days. But what do you do if you don’t have a village? In our modern world, new mums often feel a sense of isolation as they struggle to navigate life with a newborn.

My guest today is Steph O'Brien, a postpartum doula who is passionate about supporting and nurturing new mothers to help them in the fragile and often challenging early motherhood period. She works with women throughout pregnancy to help achieve the postpartum experience they want, providing hands-on, practical services to make new mums feel like queens.

In this episode, Steph talks about what a postpartum doula does and how important it is to ask for help. We talk about the power of unpacking your birth story and Steph shares 3 tips to help create a supportive postpartum village in our modern world. 

LINKS:

Steph's Website

Instagram @postpartum_with_steph

Postpartum Stories With Steph

Postnatal Return to Running program

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Episodes mentioned:

EP 34- Unpacking Your Birth Story with Helen Nightingale

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

One of the most common questions I get asked as a women’s physio is what type of exercise women should be doing while pregnant. Today I dive into this topic to discuss some of the things to be aware of when exercising, my go-to recommendations and the types of exercises you should avoid while pregnant. 

I talk about the importance of getting a medical clearance and individualised assessment from a physio, especially if you’re keen to continue higher impact exercise. I discuss pelvic floor, core, strengthening and aerobic exercises and why I’m a fan of low impact and moderate exercise for pregnancy.

Make sure you check out the free exercises and programs I have available on my website. There’s plenty available to keep you fit and healthy during pregnancy.

LINKS:

Postnatal Return to Running program
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

It's been a while since our last 'Spilling the Milk' episode on this podcast, which is why I was so excited to finally sit down again with one of the lovely FitNest mama’s to have a raw and honest chat about experiences with pregnancy, childbirth, and recovery after birth. 

Today I'm joined by Danielle White, mother of two boys and the founder of White & White wedding and events consultancy which she has now been running for over 12 years. We chat about mum life with two young children, owning a business as a mum, juggling a young child with a newborn, and Danielle’s experience with IVF, induction, and forceps.

I loved hearing about her journey and I hope you will love listening to it and be able to take something away with you. 

Sit back, relax, & enjoy! 

LINKS:

Instagram @Whitewhiteweddings

Danielle's Website

Postnatal Return to Running program

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

It is extremely common for women to doubt themselves and worry they’re not doing a good job as a mother. We all struggle with the demands of motherhood at times and it can be a battle to not feel deflated, uninspired and stressed out.

My guest today is Kristin Laffrey, a Mindset and Mindfulness Coach whose mission is to support other mums in their journeys of releasing negative self-talk, limiting beliefs and past emotions to create a life they love without the guilt, anxiety and overwhelm.

In this episode, Kristin talks about the beliefs that hold women back from embodying confidence in motherhood, particularly in the early postpartum period. We dive into how a woman’s beliefs shape her expectations on the role of a mum and how these expectations can prevent mums from being able to fully experience motherhood. 

This episode is a must listen for all mums and mums to be. You will be encouraged and inspired to embrace motherhood and reconnect with yourself in a brand new way.

LINKS:

Kristin's Website

Instagram @the_motherhood_hub 

Recreate Your Motherhood Podcast
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Episodes mentioned in this episode:

EP 16- How to build a more loving relationship with your body

EP 6- Mindfulness with Bridget Murphy

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.