Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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Today I chat with fertility dietitian Mariam Metwally about nutrition for preconception health and fertility, and the importance of the first 1000 days of nutrition.

Today we discuss:

•  Preconception nutrition
• Importance of the first 1000 days of nutrition
• Tips for diet/lifestyle/supplements for both partners before conceiving
• Importance of diet in preconception beyond fertility - the impact on pregnancy health and health outcomes of future child 

We also chat about how a dietitian / nutritionist can help with fertility, what is the optimal fertility diet, and specifically some foods that are good for diet.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Mariam's Instagram: @tayyibnutrition

Mariam's Website: tayyibnutrition.com.au

** 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

Picking the perfect pram for your growing can be hard.

Join me in this episode as I chat to Emily Stone who is a mother of two young children, and founder of The Babybee Group who talks us through all the things to consider when choosing a pram.

In this episode today, Emily discusses:

• How do I know what type of pram to choose?
• What things should I consider before buying a pram?
• What are some safety considerations? What should I avoid?
• What type of pram works with my child's stage of development (eg forward facing versus rear facing etc)
• And so much more!

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

BabyBee Website: https://babybeeonline.com/
BabyBee Instagram: @babybeeprams

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

During pregnancy and post birth, abdominal muscle separation is very common.

During this solo episode today, I discuss abdominal muscle separation during both pregnancy and after birth.

I chat about:

• What is abdominal muscle separation, and why does it occur?
• Why does it matter if I have abdominal muscle separation?
• How do I know if I have abdominal muscle separation?
• And what can I do if I have diastasis (abdominal muscle separation)?

This episode also discusses some practical tips for pregnancy, including a discussion around:

• Abdominal support wear
• Lifting older children - recommendations
• Workout programs you can trust
• Exercises to avoid.

If you are pregnant or newly postnatal, I trust you will find this episode valuable today.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concern.

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 I chat with Amberlee from The Power of Birth about caesarean birth recovery.

This episode is initially found on the 'Can we talk about this podcast'.  Here we chat about:

• Caesarean birth recovery
• Actionable tips for a smoother postpartum recovery.
• Pelvic floor health (with a caesarean and vaginal birth)
• The recovery path, identifying signs and symptoms
• Safe sequential and functional exercises postpartum, and so much more.

Whether you’re a new mum who has had a belly birth, or simply interested in postpartum recovery, this episode is for you.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

The Power of Birth Website

Can We Talk About This Podcast

** 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 episode I answer this listener question:

"I'm hearing some information that it's best to avoid pilates or certain pilates exercises in the first trimester especially abdominal exercises. I'd love to know if this is correct or not. For context, I'm currently 7 weeks pregnant with my first pregnancy."

I discuss the benefits of exercising during pregnancy, and then discuss a few considerations for exercising during the first trimester through to the third trimester.


LINKS
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** 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

Enjoy this re-run of one of our most popular episodes from 2022.

In this episode with Postpartum Doula Nicole, we discuss strategies to help women who've recently had a baby get the rest and support you need in the early postpartum period.

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Naomi's Website: https://cocoonbynaomi.com/

** 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

This one podcast can change the entire trajectory of your health and fitness over the next 12 months.

Before you get into 2024, there are 7 questions that you should ask yourself.

These questions will help you determine what worked last year, and help you get the most out of 2024.

When it comes to your health and fitness, one of the biggest mistakes you can make is to get back into the 'procrastination mode', and basically keep doing what you did last year and ignoring your health and wellness goals.

If you do that, you'll feel the same way, get the same results and the same progress with your health and fitness.  Which is fine if you are happy with your fitness and health goals. 

But if you want to make a few healthy changes for 2024? Things need to change.

At the start of the new year, I ask myself 7 questions that allow me to work on a plan that will actually work for the year ahead.

I unpacked these and answered them personally on the podcast this week.

LINKS:
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

** 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

You've asked, so here it is!

Join me for this quick set of pelvic floor exercises, to help you feel stronger inside/out.

Although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey, 

Everyone is different.

Focus on Quality over quantity.

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

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

And, don’t forget these exercises don’t substitute for a pelvic floor assessment by your local pelvic floor physio, they are designed to help with motivation, and support, to just help you to get them done more consistently.

Right, let’s dive in!

LINKS
Upcoming Challenge inside FitNest

FitNest Mama Website

FitNest Mama Instagram: @fitnestmama

** 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

In this episode I provide some practical tips and tricks to help you stay active with a young family, whilst honouring your stage of motherhood and postpartum recovery.

Thank you to this lovely listener who submitted this question.

"Do you have any recommendations for staying fit and active with a young family? I have a two year old and a 6 month old, and I am finding it difficult to find a way to fit in regular exercise with the two of them. When I just had one child I found it easy to get out for walks or jogs with the pram but now managing my toddler as well means it all seems too difficult. 
Do you have any suggestions? 

I’ve always been an active person and have found the recent reduction in exercise has been affecting my overall well being. 

Thank you and for the work that you do!"

Enjoy this episode, and if you have any other tips that help you to stay active with a young family, then send me a message on Instagram @fitnestmama, I'd love to hear from you!


LINKS:
Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Episode with Kick Pregnancy Podcast: Prolapse

Want to share your birth story? Fill in this form CLICK HERE

PODCAST SPONSOR:

Today's episode is brought to you by Edwards & Co, a New Zealand-owned stroller and nursery brand, offering prams and accessories aimed at making parenting a smoother ride. If you're a soon-to-be parent, you’ll know (or you’ll soon find out) that choosing a pram can be overwhelming. Edwards & Co is here to ease you into new parenthood with pram features you didn't know you needed before having a baby. The prams are easy to fold, light, and easy to push and manoeuvre.

And here's the best part: Edwards & Co is offering our listeners an exclusive deal. Head to edwardsandcobaby.com.au and use code FITNESTMAMA at checkout for 15% off storewide.

** 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

In this episode we discuss tips to help expecting parents prepare for newborn sleep.

This episode is with Jazz who is a Baby & Toddler Sleep Consultant with 10 years experience as a Midwife and Maternal and Child Health Nurse. She is also Mum to 3.5 year old Hazel. 

Jazz's approach is a little different to other Sleep Consultants. She takes a parent focussed approach to supporting families - because when our cups are full and we get the rest we need, the ripple effects for the whole family are incredible.

In this episode today we discuss:

1. There are no bad habits when it comes to sleep
2. It’s safe to prioritise your needs.
3. The importance of awake windows
4. Using darkness
5. Importance of wind-down routine

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
www.letssleep.com.au

** 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.