Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Send us Fan Mail In this episode, pelvic floor physiotherapist Kath Baquie discusses returning to running after having a baby and why readiness is about more than simply reaching a certain number of weeks postpartum. Many women are told they can return to exercise at six weeks or start running at twelve weeks, but recovery after pregnancy and birth is not determined by a timeline alone. Kath explains the pelvic floor, strength and impact milestones she looks for when supporting women returning to running after pregnancy. In this episode you'll learn: • Why time postpartum does not automatically mean you're ready to run • Pelvic floor signs to look for before returning to running • Strength and impact milestones that can help guide your progression • What symptoms may suggest you need additional support • What to expect when you first start running again after birth • Why recovery, nutrition and overall wellbeing also play an important role Whether you've had a vaginal birth or caesarean birth, this episode will help you better understand how to approach postpartum running with confidence. 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 share the honest conversation I wish someone had shared with me before my first pregnancy. Looking back now as a pelvic floor physiotherapist and mum of three, there are so many things I would approach differently when it comes to birth prep, pelvic floor support, and postpartum recovery. This episode is not about fear or chasing the “perfect” birth. It is about understanding your body, feeling informed, and giving yourself the support you deserve during pregnancy, birth, and beyond. In this episode, we discuss: What I would personally do differently if I was pregnant for the first time again Why there is no one “perfect” type of birth How age and genetics may influence pelvic floor recovery The importance of pelvic floor assessments during pregnancy Overactive pelvic floor and how it may affect birth Why learning to relax the pelvic floor matters just as much as strengthening it How pelvic floor assessments help create baseline postpartum recovery goals The role of regular exercise during pregnancy for childbirth and recovery Perineal massage and reducing the risk of severe tearing Why I believe every woman deserves a proper 6-week postnatal check The importance of postpartum rehab and recovery support Why I would avoid excessive “birth prep stretches” The mistake I made by doing too much too soon postpartum What I wish I knew about labour, transition, and birth education My reflections on epidurals and pelvic floor relaxation Why postpartum recovery deserves far more attention and support Whether you’re currently pregnant, preparing for birth, or navigating postpartum recovery, I hope this episode helps you feel more informed, supported, and reassured that every birth journey is unique. 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 Worried about perineal tears? You’re not alone. It’s one of the most common concerns I hear from women preparing for birth. In this episode, I sit down with Dr Shavi Fernando to talk through what’s normal, what actually matters, and how your body can recover well with the right support. This is an honest, practical conversation to help you feel more informed and less overwhelmed. What perineal tears are and the different types What’s normal vs what’s not Short-term and long-term complications First baby, age, and genetics as risk factors Overactive pelvic floor and muscle control Baby size vs maternal size Perineal length and perineal massage Positioning during birth The pushing phase and why slowing it down matters Warm compress and hands-on techniques When episiotomy may be used Forceps and assisted delivery Healing perineal tears and what recovery looks like How pelvic floor physio supports recovery Previous Episode with Dr Shavi Fernando 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 Birth rarely unfolds exactly the way we imagine, and that is why flexibility can be one of the most powerful tools you bring into labour. In this episode, I sit down with Dr Rangi De Silva , obstetrician and gynaecologist, to talk about how to prepare for birth without becoming rigid in your expectations, how to make informed decisions in the moment, and why understanding your options can completely change the way you experience both birth and recovery. We also unpack pain relief choices, prolonged pushing, pelvic floor recovery, and how different birth pathways can affect postpartum healing. In this episode, we discuss: • Why birth plans work better as flexible birth preferences • How to prepare for labour without becoming attached to one exact outcome • What mindset helps women cope best when birth does not go to plan • The importance of trust, continuity of care, and choosing the right support person • How mismatched expectations can affect birth recovery • Why pelvic floor education during pregnancy matters • Non-medical pain relief options including water, TENS, massage, heat, and breathing strategies • Medical pain relief options including gas, pethidine, and epidural • How epidurals may influence labour progression and pelvic floor outcomes • When prolonged pushing, instrumental birth, or caesarean may be discussed • How to make confident decisions if labour changes direction This is a balanced and reassuring conversation for anyone wanting to feel informed, supported, and empowered going into birth. Instagram @drrangidesilva Prepare Podcast 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 Feeling exhausted after birth and wondering what you should actually be eating? In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support. We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks. In this episode, we discuss: What to eat after delivery for fast recovery Why carbohydrates are essential for postpartum energy The importance of protein for tissue repair and healing Fibre intake and preventing postpartum constipation Hydration needs while breastfeeding Key nutrients during breastfeeding including choline, iodine and omega-3 Practical snack ideas for busy, sleep-deprived mums Continuing prenatal or postnatal supplements in early postpartum How to fuel exercise safely while breastfeeding Postpartum hair loss and the role of nutrition Supporting safe, sustainable weight loss postpartum Why the first 12 weeks postpartum should prioritise nourishment over restriction How to model a healthy relationship with food for your children This episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester. Connect with Lana You can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition . Previous Episodes with Lana If you enjoyed this episode, you may also love: Foods to Avoid When Pregnant Constipation during Pregnancy & Postpartum with Dietitian Lana Hirth 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: The benefits of exercise during pregnancy for both physical and mental health How movement can support postnatal and pelvic floor recovery What counts as safe exercises in pregnancy What exercises aren’t safe in pregnancy and higher-risk activities to avoid Managing intensity levels and using the “talk test” Why Pilates-style training can be especially helpful for posture, core, and pelvic floor Are abdominal exercises safe in pregnancy? (and what to do about doming/coning) Is running safe in pregnancy? Key considerations and pelvic floor tone Do I need to do pelvic floor exercises if I’m having a C-section? Strength training tips and why breath-holding and bearing down matter Real-life patient examples showing how even 10 minutes of exercise can make a difference My Top 3 non-negotiables for pregnancy exercise: Consistency over intensity Include pelvic floor and core work Seek pelvic floor physio guidance where possible Medical Disclaimer This podcast is for general education only and is not a substitute for personalised medical advice. Every pregnancy is different. Please consult your GP, midwife, obstetrician, or a qualified women’s health physiotherapist before starting or changing your exercise routine, especially if you have complications, pain, bleeding, dizziness, or any health concerns. Episode mentioned with Dr Tom Cade: https://www.fitnestmama.com/podcast/exercise-of-pregnancy/ 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 Pelvic pain in pregnancy is common, but that does not mean you have to simply push through it. In this episode, I share both professional guidance and my personal experience with SI joint and pelvic girdle pain so you can better understand what is happening in your body and what actually helps. This is about reassurance, practical strategies, and moving with confidence rather than fear. In this episode we cover: My personal journey with pelvic girdle and SI joint pain during pregnancy What SI joint pain and pelvic girdle pain are and how common they are Why the term “pelvic instability” can be misleading and fear-provoking Hormonal, mechanical, and postural changes that contribute to pain Muscle weakness versus overactive or “gripping” muscles The emotional impact of pregnancy pain including guilt and loss of independence Simple pain-relief strategies such as ice versus heat The underrated power of short bursts of horizontal rest How to adapt walking and daily movement instead of stopping exercise completely Benefits of water-based exercise and gentle swimming Why generic gym classes may aggravate symptoms The value of clinical Pilates and physio-designed online programmes Muscle regulation exercises including glute relaxation, cat-cow, and abdominal release breathing Practical strengthening options like supported squats with resistance bands Support tools such as pelvic support belts and compression garments The downside of fear-based movement advice and why confidence matters When to seek individualised professional support Upcoming podcast themes on pregnancy strength, birth preparation, and postpartum recovery This episode is designed to help you feel informed, supported, and reassured that pelvic pain in pregnancy is manageable with the right strategies and care. 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 A second baby. A second induction. A completely different mindset. In this honest and relatable episode, I chat with Mel about navigating pelvic girdle pain, preparing for birth while juggling a toddler, and what recovery really looks like after baby number two. If your plans didn’t go exactly how you imagined, this conversation will feel reassuring and empowering. In this episode, we talk about: Mel’s second induction birth story and how it compared to her first Hoping for spontaneous labour and a water birth, and adapting when plans changed Experiencing pelvic girdle pain during pregnancy and how it affected daily life Managing severe sleep deprivation, reflux, and fatigue while working and parenting Using FitNest Mama for safe pregnancy movement and stretches The reality of being time-poor and energy-poor while pregnant with a toddler How Mel mentally prepared for birth the second time around Calm birth audiobooks, breathing techniques, and partner preparation Labour tools tried: TENS machine, comb technique, music, visualisation, water immersion Why water labour didn’t work as expected and finding comfort on the bed instead The power of mantras, monitoring contractions, and feeling in control A quicker pushing stage and learning to trust her body Pelvic floor relaxation, fear, and the “ring of fire” experience Immediate postpartum recovery differences between baby one and baby two SIJ pain postpartum , physio rehab, and support belts Abdominal separation assessment and early reconnection exercises Ongoing pelvic floor leakage and strategies to remember exercises The transition from one child to two and supporting a toddler with big feelings Breastfeeding challenges, lip and tongue tie, and emotional load Body image, realistic recovery timelines, and feeling optimistic at three months postpartum Mel’s biggest takeaways: be gentle with yourself, something is better than nothing, and practise your birth tools early A heartfelt episode filled with practical insights for pregnancy, birth preparation, and postpartum recovery, especially if you’re preparing for baby number two or navigating an induction birth journey. Mel's Previous Episode 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 Pregnancy changes your body in powerful ways, and your pelvic floor is right at the centre of it all. In this episode, I share what I truly wish every pregnant woman understood about pregnancy and pelvic floor health, and why waiting until after birth to think about recovery can be a missed opportunity. This is about being proactive, informed, and supported, not perfect. In this episode, we cover: Why pregnancy and birth are one of the highest risk periods for pelvic floor concerns The truth about caesarean birth and why it does not prevent pelvic floor issues Common postnatal symptoms including leaking, pelvic heaviness, and prolapse-type sensations How pelvic floor physiotherapy during pregnancy can help reduce risk after birth Why pelvic floor strength is only part of the picture and why relaxation matters just as much What an overactive pelvic floor is and how it can affect labour and recovery The benefits of getting a pelvic floor assessment during pregnancy Why learning about your pelvic floor before birth can be empowering and confidence-building How staying active during pregnancy supports pelvic floor and whole-body recovery Simple ways to keep moving when pregnancy makes exercise feel hard Why birth should be treated like training for a marathon, with recovery in mind Why it is never too late to support your pelvic floor, whether you are pregnant or postnatal If this episode resonates with you, I would love for you to leave a review or share it with someone who might need to hear it. You deserve to feel strong, confident, and supported through pregnancy, birth, and recovery. 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 We train for so many things in life, yet most of us go into pregnancy and birth without truly preparing our bodies for what is ahead. In this episode, I’m reflecting on my own experiences across three pregnancies and sharing the biggest lessons I wish I had understood earlier about preparation, recovery, and pelvic health. This is an honest conversation about what pregnancy and birth really ask of the body, and why support and intention matter far more than “bouncing back”. In this episode, I cover: Why pregnancy and birth change your body, and why recovery does not happen automatically My personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birth Why feeling strong during pregnancy does not always equal being ready for recovery How pelvic girdle pain developed during my second pregnancy and the factors that contributed to it The practical and emotional challenges of exercising during pregnancy when pain and fatigue are present Why we train for marathons and sport but rarely train for birth How appropriate exercise during pregnancy can support pelvic floor and postnatal recovery The importance of adapting movement to suit your body’s current season Pelvic floor symptoms that are common but should not be ignored When to seek help and why early support can make such a difference This episode is for anyone who wants to feel more confident, supported, and informed as they prepare their body for pregnancy, birth, and recovery. 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 Happy new year! First episode for the year is a raw and unedited podcast episode. New year is a time where we do a lot of goal setting. Pregnancy and postpartum however, I feel is a unique time in our lives where we need to approach fitness and exercise goals with a different lens. Today I discuss common barriers when it comes to exercising during pregnancy and postpartum, and ways to navigate and goal set during this life stage. What are your thoughts on this topic? Send me a message on Instgram @kathbaquie.physio 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 we wrap up 2025, I’m discussing what's in store for the Pregnancy, Birth & Recovery Podcast in the coming year. 👀 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 episode was the clear standout of the year. As we wrap up 2025, I am replaying the most listened-to episode on the podcast, and for good reason. We are diving back into pelvic floor exercises during pregnancy and after birth, a topic so many of you want clarity and confidence around. If you are pregnant, recently postpartum, or simply wanting to understand how to better support your body, this episode brings together the essentials you need to know. In this episode, we cover: Why this became the most downloaded episode of the year What the pelvic floor muscles are and why they matter during pregnancy and after birth The key functions of the pelvic floor, including continence, organ support, and sexual function Why awareness comes before strengthening pelvic floor muscles How holding tension in the pelvic floor can contribute to issues like constipation, urgency, and pain The connection between deep breathing, the diaphragm, and pelvic floor function What effective pelvic floor strengthening really involves, beyond just Kegels How whole-body strength and pregnancy exercise support postpartum pelvic floor recovery Why relaxation is just as important as strength, especially in late pregnancy and labour How breathing, perineal massage, and childbirth preparation techniques support pelvic floor relaxation The importance of abdominal relaxation and letting go of habitual tension Realistic ways to stay active during pregnancy and postpartum, even with limited time When and why to seek support from a pelvic floor physiotherapist This episode is a practical, balanced guide to feeling strong, confident, and supported through pregnancy, birth, and recovery. 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, honest, and deeply grounding conversation about trusting your body and making informed choices in pregnancy and birth. In this episode, I’m joined by Jen, a women’s health physiotherapist and first-time mum, who shares her positive plus size birth story, from navigating maternity care options to experiencing a straightforward and empowering home birth. In this episode, we cover: Jen’s conception journey and pregnancy with PCOS How weight-based risk categorisation affected her maternity care options Choosing private midwifery for continuity of care How home birth became the right choice, with hospital transfer always part of the plan Birth preparation strategies that actually resonated, including mindset, breath, and physical confidence Weeks of prodromal labour and managing the emotional side of waiting What labour felt like, including shower use, vomiting, rest between contractions, and trusting intuition The relief and support of labouring in a birth pool A fast, calm water birth and physiological third stage Early postpartum experiences, including breastfeeding challenges and mastitis Reflections on informed choice, body trust, and feeling supported in birth This episode is a reminder that birth does not need to be dramatic to be powerful, and that informed, supported choices make all the difference. Connect with Jen: 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 A raw birth story, an unexpected complication, and a powerful reminder that recovery takes time. In this episode, Kristen shares her honest journey through induction, a forceps-assisted birth, emergency surgery, and the emotional rollercoaster of early motherhood – followed by a grounded update at four months postpartum. In This Episode We Discuss: Pregnancy & Preparation Falling pregnant sooner than expected Third-trimester challenges: heaviness, nerve pain, indigestion Being diagnosed with gestational diabetes Using FitNest Mama to prepare for birth Induction & Labour Why her obstetrician recommended induction Early labour signs and rapid progression Using a TENS machine, gas and movement to manage pain Receiving an epidural at 7 cm A Birth Story With Forceps When pushing stalled and intervention became necessary Episiotomy and forceps delivery Meeting baby Kiera for the first time Unexpected Complications Internal vaginal tear and excessive bleeding Emergency surgery shortly after birth 12-hour immobility and the initial days of recovery Breastfeeding & Early Postpartum Low supply, latching difficulty and slow weight gain Triple feeding and emotional overwhelm Bottle top-ups, pumping and learning to let go of guilt Four Months Later: The Follow-Up Improving feeding rhythm with combination feeding Pelvic floor physiotherapy and physical recovery progress Managing anxiety and seeking mental health support How her expectations of motherhood changed Her best advice for mothers-to-be 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 Babywearing isn’t just practical — it can transform your early weeks and months with a newborn. In this episode, I’m joined by Ann Whitney, physiotherapist and lactation consultant, to unpack the real benefits of babywearing, how to choose the right carrier, and what most parents get wrong (without even realising). Whether you’re pregnant, preparing your registry, or in the thick of newborn life, this episode will help you feel more confident, supported, and empowered. In This Episode We Discuss: Ann’s journey into babywearing as a mum of four The surprising developmental benefits of babywearing How babywearing supports bonding, breastfeeding, and parental confidence Why upright positioning matters for safety When babies should face inward vs outward How babywearing can support postpartum recovery Tips for safe newborn babywearing from day one Buckle carriers vs slings vs wraps — what’s right for you? The most common babywearing mistakes (and simple fixes) When to transition to back carrying Ann’s favourite carrier styles and what to look for when buying If your baby dislikes the pram, you want more freedom in your day, or you're simply curious about babywearing, this episode is full of practical insights to help you get started with confidence. Connect with Ann Whitney: 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 If you’re pregnant and wondering whether your pelvic floor needs more strengthening or more relaxation, this episode will give you the clarity you’ve been searching for. More women than ever are dealing with an overactive pelvic floor without realising it – and doing more Kegels may not be the answer. In this episode, I break down the signs, the myths, and what you actually need to know to support your pelvic health during pregnancy and postpartum. What We Cover in This Episode What an overactive pelvic floor actually is and why it’s becoming more common Key symptoms that may indicate pelvic floor tightness Why some women leak during pregnancy even if their muscles aren’t weak How stress, posture, social media trends and constant tummy-sucking can contribute The difference between pelvic floor exercises and Kegels Why not all pregnant women should automatically start strengthening Why relaxation is just as important as lifting and squeezing How general movement during pregnancy supports postpartum recovery When to begin pelvic floor exercises after birth and what “tightening” really means The importance of an individual pelvic floor assessment to guide your recovery 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 talk with Tenae, a mum of three, who opens up about her powerful VBAC birth story — from an unexpected emergency caesarean to two empowering vaginal births after caesarean. Her story is honest, emotional, and full of insights for anyone navigating pregnancy, birth choices, and recovery. In this episode, we discuss: Tenae’s experience of her first emergency caesarean just before the pandemic How feelings of failure and isolation led her to seek an empowered VBAC The decision-making process behind choosing a VBAC — and the importance of informed consent Overcoming hospital pressure and learning to trust her instincts The difference between her two VBAC births — one induced, one spontaneous Navigating fear, medical intervention, and unexpected challenges during labour Postnatal recovery: managing prolapse symptoms and rebuilding strength How gentle, physio-led exercises through FitNest Mama supported her healing journey Why every woman deserves to feel informed, supported, and confident — no matter how she gives birth Connect with Tenae: @tenaeadamcic 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 Are you worried about your baby’s position before birth? In this episode, midwife and birth educator Lauretta Hamilton joins host Kath Baquie to break down what optimal fetal positioning really means — and why you don’t need to stress if your baby isn’t in the “perfect” spot. You’ll learn practical tips to support your body during pregnancy and labour, plus strategies to stay calm and confident no matter how your baby decides to arrive. In this episode, we cover: What “optimal fetal positioning” means and why it matters The truth about research and common myths around baby positioning Simple pregnancy exercises and daily habits to create space for baby Practical strategies if your baby is posterior How partners can support movement and comfort during labour Active birth positions to encourage rotation and descent Why variations in baby position are often normal, not complications Connect with Lauretta Hamilton: 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 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.