Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Send us Fan Mail

In this episode, I’m diving into one of the most common questions I’m asked — how long does recovery take after giving birth? Whether you’ve had a vaginal or caesarean birth, I’ll walk you through what those early weeks really look like, what your body needs most, and how to safely support your healing.

I share my top physio-led tips on rest, gentle movement, and pelvic floor recovery, plus practical guidance on easing back into exercise. This one’s all about taking the pressure off, listening to your body, and feeling confident in your recovery journey.

In this episode, I cover:

• How long recovery can take after giving birth — and why it’s different for every mum
• The importance of rest and how “horizontal rest” helps your body heal
• How to safely build up your walking and gentle exercise routine
• Pelvic floor tips and why your 6-week physio check is so valuable
• What to do if recovery feels slower than expected
• When to seek professional support and how a pessary can help
• Babywearing tips — and what to consider if you have prolapse symptoms

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 of the Pregnancy, Birth and Recovery podcast, I chat with Ashley, a beautiful member of the FitNest Mama community, who shares her heartfelt induction birth story. From the challenges of IVF and pregnancy loss to navigating hyperemesis and recovery after birth, Ashley’s honesty and strength shine through.

Whether you’re preparing for birth, exploring induction options, or simply love real and raw birth stories, this episode will both inspire and reassure you.

In this episode, we discuss:

• Ashley’s journey through IUI, IVF, and pregnancy loss before conceiving her daughter, Eden
• What it’s like to experience hyperemesis gravidarum throughout pregnancy
• The decision-making process around having an induction after IVF
• How Ashley’s induction birth unfolded – from balloon catheter to epidural and episiotomy
• NICU days, early breastfeeding challenges, and seeking lactation support
• Her postnatal recovery, including wound healing and pelvic floor awareness
• How FitNest Mama helped her feel confident and supported throughout pregnancy and beyond
• Ashley’s advice for new mums on reducing information overwhelm and trusting your body

Episode mentioned:

Induction of birth, with Dr Shavi Fernando

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

Starting solids with your baby can feel exciting — and scary. I’ll never forget the nerves I had watching my own little ones gag for the first time. In this episode, I sit down with paramedic and Baby Safe Basics founder Eliza Leslie to talk about the difference between choking versus gagging, and how to approach mealtimes with more confidence and less fear.

Here’s what we cover:

• Why choking is the No. 1 concern for parents starting solids
• Choking versus gagging — how to tell them apart
• What to do (and what not to do) if your baby is gagging
• The simple, effective first aid steps for choking
• When it’s time to call emergency services
• Practical tips to help you start solids safely and calmly
• Why preparation and knowledge make all the difference

Connect with Eliza:

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

Still noticing tummy weakness months (or even years) after having your baby? You’re not alone. In this episode, I answer a member’s question about ab separation — and share why it’s never too late to feel strong again.

What You’ll Learn in This Episode:

• What ab separation (diastasis recti) really is — and why the term “separation” can be misleading.
• What counts as normal postpartum abdominal changes (hint: a mild gap is not a problem).
• Why the “missed window” for recovery is a myth.
• Safe, functional exercises to begin rebuilding your core.
• When a gap might need professional assessment — and why fear, not the separation itself, often holds women back.
• How to reframe the question from “How do I close the gap?” to “How strong can I get today?”

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

Third-time mum Emma joins me to share her honest, inspiring story of birth, recovery, and returning to the sport she loves. From induction and epidural challenges to tackling breastfeeding pain and setting her sights on the Berlin Marathon, Emma’s journey is one many mums will relate to.

In this episode we cover:

• Emma’s experience of three inductions and how her third birth unfolded
• What happened when her epidural only worked on one side
• How she managed the transition and quick five-minute push
• The early struggles of breastfeeding and the turning point with a GP–Lactation Consultant
• Differences in postnatal recovery between her first, second, and third births
• Why she prioritised a pelvic floor assessment before returning to running
• How the FitNest Mama return-to-running program helped her rebuild safely
• Emma’s advice to her younger, first-time-mum self

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’ve ever wondered whether your morning sickness is something more, this episode is for you. I’m joined by Dr Emily Rubinstein, women’s health GP, for an honest conversation about morning sickness and hyperemesis gravidarum (HG) - a condition that can make pregnancy incredibly challenging.

Together, we explore what HG really is, how it differs from typical morning sickness, and the treatment and support options available. My hope is that this episode helps you feel less alone and more empowered with knowledge to navigate pregnancy and seek the support you deserve.

In this episode, we chat about:

• What hyperemesis gravidarum is and how it differs from morning sickness
• Possible causes and risk factors that may increase your likelihood of experiencing HG
• When to seek help and how to advocate for yourself with healthcare providers
• Medical treatment options including vitamins, antihistamines, anti-emetics, and IV fluids
• Non-medical approaches such as food and fluid strategies, supplements, and complementary therapies
• The link between HG, pelvic floor health, and mental wellbeing
• Why a strong support system at home and in healthcare makes such a difference
• How to prepare for future pregnancies if you’ve experienced HG before

Connect with Dr Emily Rubinstein

Instagram

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

Your pelvic floor does so much more than you think — it supports your growing baby, helps during birth, and plays a vital role in your recovery. In this episode, I share why pelvic floor exercises while pregnant are one of the most powerful ways to prepare your body for birth and beyond.

In this episode, you’ll learn:

• Why a strong and functional pelvic floor matters during pregnancy and labour
• The difference between strength, responsiveness, relaxation, and coordination
• How pelvic floor exercises can reduce the risk of interventions like forceps
• When to start pelvic floor exercises during pregnancy
• Common challenges such as fatigue and pelvic girdle pain, and how to manage them
• When to see a women’s health physiotherapist for extra support
• A simple guided set of pelvic floor exercises for birth preparation and recovery

Tune in until the end for a guided pelvic floor exercise session you can try at home.

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

When you hear the words “forceps birth,” you might think of fear, pain, or a negative experience. But in today’s episode, you’ll hear a very different story.

I chat with Kelsey, a first-time mum and past FitNest Mama member from Canada, who shares her positive forceps birth story. From an unexpected induction to using different pain relief strategies, Kelsey’s journey is proof that birth can still feel calm, empowering, and beautiful—even when it doesn’t go to plan.

In this episode, we discuss:

• Kelsey’s vaginal birth story with forceps and how she stayed calm
• Her experience with an induction at 41+5 weeks
• Pain management strategies she used, including:
  • Breathing techniques
  • The shower
  • An epidural
  • A comb in the car
• Why clear communication with her care team made all the difference
• How FitNest Mama supported her safe and confident postpartum recovery

This is a reassuring, real-life reminder that no matter the path, birth can be a positive experience.

Episode mentioned:

Types of Birth: Childbirth Options, with Dr Amber Moore

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

Thinking about induction of birth or been told it might be part of your birth plan? In this podcast episode, I sit down with Dr Shavi Fernando, an experienced obstetrician and gynaecologist, to break down everything you need to know. From why inductions are recommended to common myths, pain relief, and recovery—we cover it all in a way that’s clear, practical, and reassuring.

In this episode, we discuss:

• What induction of birth means and when it might be recommended
• The most common reasons women are offered an induction
• Myths and concerns, including the “cascade of interventions”
• Pain relief options, including epidurals and their impact on birth outcomes
• Different methods of induction (balloon, pessary, prostaglandin gel, oxytocin drip)
• How induction compares to spontaneous labour in terms of recovery
• Why asking questions and debriefing after birth is so important

This is an episode I wish I’d listened to before my own induction—and I trust you’ll find it just as valuable.

Connect with Dr Shavi Fernando

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

Why your pelvic floor exercises might not be working

Think you’re doing everything right but still not seeing results? You’re not alone. In this episode, I break down the reasons your pelvic floor may not be improving - and what you can do instead.

What you’ll hear in this episode:

• Why pelvic floor improvements can be slow or subtle postpartum
• How incorrect technique can limit your results
• The role of prolapse and what symptoms to look out for
• Why an assessment with a pelvic floor physio is so important
• When a pessary might be recommended for prolapse support
• Understanding an overactive pelvic floor and why “more kegels” aren’t always the answer
• How constipation and bowel health affect your pelvic floor
• The impact of hormones and how vaginal oestrogen cream can help
• Why whole-body strength is just as important as pelvic floor strength

If you’ve been feeling frustrated or discouraged, this episode will give you clarity, reassurance, and practical steps to move forward with confidence.

** 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. 

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.