Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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A beautiful, honest conversation with first-time mum Eugenie, who shares her positive induction birth story alongside her journey managing mental health and postnatal recovery. From early waters breaking to making confident feeding choices, Eugenie’s experience is full of practical insights and reassurance for mums-to-be.

In this episode, we cover:

• Eugenie’s journey from eating disorder recovery to pregnancy
• Mental health strategies during pregnancy and postpartum
• Early waters breaking at 36 weeks and induction at 37 weeks
• Using a TENS machine, Calm Birth techniques, and an epidural
• Positive vaginal birth with no instrumental delivery
• Deciding not to breastfeed and expressing colostrum antenatally
• Building a strong postpartum support network with family help
• Physical recovery tips from pelvic floor physio and gentle return to exercise

Perfect listening if you’re preparing for birth, navigating mental health during motherhood, or looking for empowering birth stories.

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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Struggling with low supply, unsure when to supplement, or wondering if formula will derail your breastfeeding goals?

In this episode, I’m joined by Jaimie Zaki—nurse, doula, mum of five, and IBCLC—for a conversation about supplementing with formula while breastfeeding. 

We explore how to use formula as a supportive tool (not a failure), how to advocate for your feeding goals in the hospital, and Jaimie’s SMART method for confident, informed supplementation. 

Whether you're exclusively breastfeeding, combo-feeding, or somewhere in between—this is a must-listen for any parent navigating early feeding decisions.  

What We Cover: 

• Myths around formula and breastfeeding
• How early formula use in hospitals can impact breastfeeding outcomes
• Why preparation for breastfeeding should start before birth
• Red flags to look out for before introducing formula
• The SMART supplementing method:
  • Supplementing method (bottle, cup, tube, etc.)
  • Measured amount
  • A clear reason
  • Right formula choice
  • Timing of feeds
• Understanding oral dysfunction, fussiness, and supply issues
• How to find trustworthy breastfeeding support (even if you're rural)
• Why birth interventions can influence early feeding—and what to do about it
• The emotional side of feeding choices and letting go of guilt

Connect with Jaimie Zaki: 

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. 

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In this episode, I’m diving into a topic that comes up all too often — bladder leaks during pregnancy. You might’ve heard bladder leaks are 'normal' during pregnancy, but I’m here to challenge that idea. Just because it’s common doesn’t mean it’s something you have to put up with.

In this short episode, I walk you through what’s really going on with your pelvic floor during pregnancy, why leaks happen, and most importantly - what you can do about it.

Here’s what I cover:

• Why bladder leaks might be common, but they’re not something to ignore
• What actually happens to your pelvic floor during pregnancy and birth
• The impact of hormones, posture, and physical changes on your pelvic health
• Why early signs like leaking when sneezing or exercising matter
• What you can do right now:
  • Understanding how to understand your pelvic health
  • The importance of diaphragmatic breathing
  • How to modify movement and exercise safely
  • When to seek help from a pelvic floor physio
• Why keeping active during pregnancy can support better postnatal recovery
• How my FitNest Mama app can help you feel strong and supported — anytime, anywhere

** 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. 

Send us Fan Mail

A calm, spontaneous birth, pelvic girdle pain tips, and a recovery journey led by intuition and support.

In this episode, Ellen—a women’s health physio and first-time mum—shares her positive birth story, offering real-life insight into pregnancy challenges, natural labour, and early postpartum life.

Whether you’re pregnant, preparing for birth, or newly postpartum, this episode is filled with wisdom, warmth, and practical takeaways.

What we cover in this episode:

• Managing pelvic girdle pain in the second and third trimester
• Ellen’s experience with perineal massage and pelvic floor preparation
• How she used a TENS machine for labour pain relief
• The story of her spontaneous vaginal birth at 39+2 weeks
• Breathing techniques and movement during labour
• Why mindset matters - and how she reframed pain
• How her husband supported her through birth
• Early postnatal recovery and rebuilding strength
• Navigating mastitis and a breast abscess in the fourth trimester
• Why Ellen joined FitNest Mama two weeks postpartum - even as a physio herself

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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The first 48 hours after giving birth can feel like a blur—you’re tired, emotional, and suddenly responsible for a tiny human. And if you’re planning to breastfeed, you might be wondering:

• Am I doing this right?
• Is this supposed to hurt?
• Why won’t my baby latch?

In this episode, I’m joined by the lovely Nicola Batkin—a midwife, nurse, and International Board-Certified Lactation Consultant. Together, we unpack the practical things you can do right after birth to get breastfeeding off to the best possible start. Whether this is your first baby or you’re doing it all again, this conversation is filled with helpful, reassuring advice.

Nicola's Instagram: @nurtured_bynicola

Nicola's website: https://nurturedbynicola.com.au/

Hatched House: https://www.hatchedhouse.com.au

https://www.lcanz.org/find-a-lactation-consultant/

** 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. 

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

In this podcast episode, I discuss something incredibly important - and personal - that affects far too many women but isn’t talked about enough: postnatal pelvic floor issues, even after a so-called ‘perfect’ or ‘textbook’ birth.

After being a physio for pregnant women for nearly 2 decades, and having birthed 3 children myself, I'm still suprised we are not discussing this more...

As a pelvic floor physiotherapist and mum of three, I’ve seen first-hand how the right information at the right time can change a woman’s recovery—and her entire experience of motherhood. And that’s exactly why I started the Pregnancy, Birth and Recovery Podcast.

If you are pregnant, or newly postnatal, I trust you will love this episode.

** 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. 

Send us Fan Mail

As a women’s health physio, I’m a big advocate for staying active during pregnancy and postnatally — but knowing how to exercise safely and effectively isn’t always straightforward.

In this episode re-run of the Pregnancy, Birth & Recovery Podcast, I’m unpacking 4 common mistakes I see women make when it comes to exercising during pregnancy and after birth. Whether it’s doing too much too soon, avoiding movement altogether, or not having the right support in place — these missteps can impact your pelvic floor, core, and overall recovery.

We’ll cover:
 ✔️ The risks of returning to running too early
 ✔️ What to know about your pelvic floor before jumping into workouts
 ✔️ How to exercise safely even when tired, time-poor, or overwhelmed
 ✔️ Why getting the right guidance matters — and where to find it

Becoming a mama is incredible, but it’s also a huge shift physically and mentally. This episode is here to help you feel informed, supported, and confident — no matter where you’re at in your motherhood journey.

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 this episode of the Pregnancy, Birth & Recovery Podcast, we’re joined by Dr Nicole Gale, a General Practitioner and Lactation Consultant who works exclusively in Breastfeeding Medicine and Maternal/ Infant Health at Juno Specialists in Melbourne. Dr Nicole brings a thoughtful, evidence-based approach to supporting mothers through the often painful and stressful experience of mastitis and other lactation-related breast issues.

Whether you're currently breastfeeding or still pregnant and preparing for the fourth trimester, this episode offers supportive, clear and practical advice you won’t want to miss.

In this episode, we cover:

• What is mastitis? – Understanding the spectrum from inflammation to infection
• Early signs of mastitis – How to spot it before it escalates
• Treatment of mastitis – When to seek help, conservative care, and antibiotics
• Mastitis prevention – Simple habits and positioning tips that make a difference
• Practical tips for managing symptoms – Ice, warmth, pain relief and more
• Inflammatory breast conditions – How mastitis differs from blocked ducts, engorgement, and more
• Mastitis vs. breast abscess – When to be concerned and what to look for
• Milk blebs – What they are and how they relate to blocked ducts or mastitis
• Probiotics and mastitis – The current research and how they may help
• Reverse pressure softening – A helpful technique to support milk flow and comfort
• Breastfeeding tips for pregnant women – What you can do now to feel more prepared postpartum
• Dr Nicole’s holistic approach to supporting new mums – When to see a GP, lactation consultant, or physio

About Dr Nicole Gale:

Dr Nicole Gale is a GP and lactation consultant with a deep passion for women’s health, pregnancy, postpartum care, and infant feeding. She works at Juno Specialists, where she supports mothers with complex breastfeeding challenges, mastitis, and more, combining medical expertise with a warm, compassionate approach.

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This episode is perfect for:

• Pregnant mums wanting to feel more prepared for breastfeeding
• New mothers navigating breast pain or mastitis
• Anyone wanting a clear, evidence-based explanation of how to manage and prevent mastitis

Juno Specialist website

Instagram: Juno Specialists

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

Planning your birth and wondering whether to aim for a vaginal birth or opt for a caesarean? In today’s episode, we’re unpacking the many layers of this decision—without judgement, just clarity.

I'm joined by Melbourne-based obstetrician and gynaecologist Dr Amber Moore, who has supported thousands of women across both public and private healthcare systems. Together, we explore the practical, emotional, and medical considerations when it comes to choosing your birth plan.

Whether you’re early in pregnancy, nearing your due date, or feeling unsure about your delivery options, this episode offers expert insights to help you feel empowered and informed.

Dr Amber Moore's website 

Dr Amber Moore's 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

If you’re feeling stuck in a winter motivation slump—whether you’re pregnant, recently had a baby, or you’re deep in the motherhood juggle—this episode is for you. I’m chatting through how to gently get moving (even when you’d rather hibernate!), with realistic advice that fits busy, tired lives. Plus, I’ll introduce the brand new Winter Warmer Challenge inside FitNest Mama. 

In this episode: 

• Why you don’t need to rely on motivation to exercise
• Setting realistic fitness goals as a mum or mum-to-be
• How short, gentle movement can boost your energy and wellbeing
• Tips for adapting workouts around pregnancy, postnatal life, and endless to-do lists
• The power of consistency (not perfection) for long-term health
• Building small habits that last—even when it’s cold and dark outside
• All the details on the Winter Warmer Challenge: weekly live workouts, community support, and how to join (with a free 7-day trial for new members

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.