Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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As a physio working in women’s health, I’m certainly an advocate for staying fit and healthy before, during and after pregnancy. Throughout pregnancy and during those first few months after birth, it’s sometimes difficult to know how to approach exercise and can be overwhelming to face in the midst of morning sickness, fatigue and sleep deprivation.

In this episode, I talk about some important things to consider when thinking about exercise and 4 common areas that can impede your after birth recovery. I discuss why some women stop exercising altogether and the impact this has on their physical and mental health. I talk about making sure your body is ready before you get back into running, understanding how to look after your pelvic floor muscles and seeking help where you need to.

Becoming a mamma is an amazing experience and also one that can take its toll on your physical and mental health. I hope this episode equips you with the confidence you need to keep moving ahead, wherever you are on your journey.

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

I’ve got a really practical episode for you today about a subject which some women may never have heard about. Today I’m diving into the big topic of perineal preparation for childbirth, what it is and why you need to know about it.

In this episode, I start out with a brief anatomy lesson to help you discover the important part of your body that connects your pelvic floor. I talk you through a massage technique that you can do at home to help with the physical and mental preparation for birth. This will get your body ready for the sensation of stretch during crowning, often referred to as the ‘ring of fire’. 

I discuss mindset and how doing this exercise will help you relax into the sensation of stretch instead of tensing up with fear. Perineal massage has been statistically proven to prevent tares and reduce the risk of episiotomies so it’s certainly something I think is worth doing to prepare for delivery. 

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

Our lovely guest on the podcast today is one of the founding FitNest Mama members who now has a gorgeous 17 week old baby boy by her side. Jodie joins me to share her journey toward motherhood, her experience during pregnancy and labour and how she managed the ups and downs throughout it all.

During a 34 week scan, Jodie’s baby was diagnosed with a Congenital Diaphragmatic Hernia (CDH) meaning that he had a hole in his diaphragm, affecting numerous other organs in his body. Jodie shares about her shock in hearing the diagnosis and how she dealt with the unknowns and the other complications that followed.

Encouraged to continue with a natural birth, Jodie talks about her induction, the birth and her experience pumping milk for her baby who was administered into hospital for further care. 

Throughout the complications and difficulties, Jodie maintained an attitude of being adaptable and flexible and her story is one which will inspire any pregnant or new mum to go with the flow, which is something definitely required in those precious, and potentially daunting, newborn days.

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

If you’re feeling overwhelmed, have a to do list as long as your arm or just craving a life of doing less, this episode is a must listen. Whether you’re pregnant, a new mamma or finished having babies and in the thick of school run, play-dates and extracurricular activities, this episode is all about slowing down and tuning in to what you really want life to be about.

My special guest today is Rachelle Glendon, certified Life Coach from How to Live Slow. She joins me to talk about slow living, what it is and how we can implement the philosophy into our busy modern lives to live an intentional, fulfilled life.  

Sarah talks about ditching the hustle of modern life, learning how to say no and understanding what your priorities are so you can start shaping your life into something that’s enjoyable instead of stressful.  We talk about the importance of rest and why it’s important for our whole lives, not just throughout pregnancy and the early stages of motherhood.

We all know what it’s like to feel busy, stressed and overwhelmed. Our modern lives aren’t geared toward rest and yet it’s the very thing our minds and bodies crave. So, sit back, unwind, and slow down as you listen to this episode.

LINKS:
Rachelle’s website
Rachelle’s podcast
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

Having a baby takes a huge toll on the body and part of my role as a physio for women is to teach women what they can do to help their bodies recover in the best way possible. 

The first 6 weeks after delivery are all about rest, recovery and restoring your body’s strength and in this episode, I share my top 6 tips to help boost your after birth recovery. Whether you have a vaginal or cesarean delivery, it’s so important to take the time to recover properly so that you can get back to doing the things you love with bubba by your side.

I talk about the rule of thumb with regards to lifting and the importance of rest, even if it’s just a 5-minute nap on the couch. I discuss pelvic floor exercises, monitoring how you’re feeling and developing a rehab plan to continue on after those first 6 weeks.

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

As a physio for women, one of the questions I get asked the most from my clients is when they can return to running after childbirth. There are so many benefits to running as it’s not only great exercise but also a wonderful way to get some solo time and feel normal again.  

A lot of women are keen to put their running shoes back on but there are some really important things to consider before hitting the pavements again. In this episode, I share the 4 key elements which I believe every woman needs to tick off in the process of returning to running after having a baby. 

I discuss the timing for returning to running, the importance of proper rehab and what I feel is really important for the first 12 weeks after childbirth with regards to natural recovery of the pelvic floor and core muscles. I also talk about how to go about starting a strength and rehab program for all the major muscle groups so that you can avoid some of the injuries and issues a lot of women come to see me for in the clinic.

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

At FitNest Mama, we are all about equipping new mammas with exercises and resources they need to get their bodies and minds strong again, enabling women to do the things they love with a bubba by their side. For some, it might mean running around with the kids at the park and for others, it could mean running a marathon. 

In this episode, I discuss some of the things to consider before hitting the pavements again once you’ve had a baby.  I talk about breastfeeding, dealing with aches and pains, shoe sizes, the impact of your weight and fitness and how this might have changed throughout pregnancy. I also talk about mood, sleep concerns and so much more. 

Stay tuned for part 2 of this episode where I’ll get more into the nitty-gritty and discuss the rehab required to get you back to running again.

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 my pleasure to share this episode with you today and introduce you to my beautiful guest and new mamma, Claire. Having given birth only 5 short weeks ago, Claire opens up about being a single mamma by choice and the arduous yet amazing story of how she finally became pregnant after numerous years of trying.  

Claire and I discuss maternal assisted cesarean deliveries, being a single mum, recovering from a c-section and her experience leaking amniotic fluid all over her nursery, the car and hospital entrance! 

Claire’s beautiful experience throughout pregnancy, childbirth and life with a newborn baby will encourage any listeners out there looking for some positivity at the moment. 

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

Gestational Diabetes affects approximately 14% of pregnant women in Australia but many women are still uninformed about it. In today’s episode I’m talking to accredited, practicing dietician Robyn Compton all about it.  

Robyn practices at the Royal Woman’s Hospital in Melbourne and works mainly helping women to manage Gestational Diabetes and its risk factors. Robyn enjoys assisting women understand how diet and exercise affect their health. She really believes that knowledge is power and wants to give women the power to have healthy, happy pregnancies and lives. 

 We discuss exactly what gestational diabetes is, and who is at risk to develop it. I ask Robyn what management looks like and what role diet and exercise play in monitoring blood glucose level. We look at what the risks are to both mum and bub, and Robyn tells me what she says to women just diagnosed with gestational diabetes.  

LINKS: 

Instagram  @gestationaldiabetes_dietitian

Robyn’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. 

Send us Fan Mail

Here we are with the first episode of 2020! Today’s topic is a challenge universally faced by men and women but becomes particularly difficult for pregnant women and new mums. I’m joined by Kiara Johnson to dive into the struggle of body image, body confidence, and dealing with your inner critic. 

 Kiara is a mindset coach and is passionate about teaching people to build loving relationships with themselves and their bodies, so they can lead the lives they’re meant to be living. Through online consultations she helps women regain confidence by removing the negative thoughts holding them back

 In this episode, we explore the feelings of guilt that come from the body’s changes during and after pregnancy. Kiara recommends strategies to deal with worries that you aren’t doing or being enough, and we discuss the importance of finding what you truly want. I hope this episode gives you some confidence to explore your own mindset and goals!

LINKS:
Instagram  @insideouthealthwellness
Kiara’s Website                                       
Kiara’s Podcast                                             
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.