Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Send us a textThis 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 yearWhat the pelvic floor muscles are and why they matter during pregnancy and after birthThe key functions of the pelvic floor, including continence, organ support, and sexual functionWhy awareness comes before strengthening pelvic floor musclesHow holding tension in the pelvic floor can contribute to issues like constipation, urgency, and painThe connection between deep breathing, the diaphragm, and pelvic floor functionWhat effective pelvic floor strengthening really involves, beyond just KegelsHow whole-body strength and pregnancy exercise support postpartum pelvic floor recoveryWhy relaxation is just as important as strength, especially in late pregnancy and labourHow breathing, perineal massage, and childbirth preparation techniques support pelvic floor relaxationThe importance of abdominal relaxation and letting go of habitual tensionRealistic ways to stay active during pregnancy and postpartum, even with limited timeWhen and why to seek support from a pelvic floor physiotherapistThis 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 a textA 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 PCOSHow weight-based risk categorisation affected her maternity care optionsChoosing private midwifery for continuity of careHow home birth became the right choice, with hospital transfer always part of the planBirth preparation strategies that actually resonated, including mindset, breath, and physical confidenceWeeks of prodromal labour and managing the emotional side of waitingWhat labour felt like, including shower use, vomiting, rest between contractions, and trusting intuitionThe relief and support of labouring in a birth poolA fast, calm water birth and physiological third stageEarly postpartum experiences, including breastfeeding challenges and mastitisReflections on informed choice, body trust, and feeling supported in birthThis 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:WebsiteInstagramLINKS: 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 a textA 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 & PreparationFalling pregnant sooner than expectedThird-trimester challenges: heaviness, nerve pain, indigestionBeing diagnosed with gestational diabetesUsing FitNest Mama to prepare for birthInduction & LabourWhy her obstetrician recommended inductionEarly labour signs and rapid progressionUsing a TENS machine, gas and movement to manage painReceiving an epidural at 7 cmA Birth Story With ForcepsWhen pushing stalled and intervention became necessaryEpisiotomy and forceps deliveryMeeting baby Kiera for the first timeUnexpected ComplicationsInternal vaginal tear and excessive bleedingEmergency surgery shortly after birth12-hour immobility and the initial days of recoveryBreastfeeding & Early PostpartumLow supply, latching difficulty and slow weight gainTriple feeding and emotional overwhelmBottle top-ups, pumping and learning to let go of guiltFour Months Later: The Follow-UpImproving feeding rhythm with combination feedingPelvic floor physiotherapy and physical recovery progressManaging anxiety and seeking mental health supportHow her expectations of motherhood changedHer best advice for mothers-to-beLINKS: 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 a textBabywearing 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 fourThe surprising developmental benefits of babywearingHow babywearing supports bonding, breastfeeding, and parental confidenceWhy upright positioning matters for safetyWhen babies should face inward vs outwardHow babywearing can support postpartum recoveryTips for safe newborn babywearing from day oneBuckle carriers vs slings vs wraps — what’s right for you?The most common babywearing mistakes (and simple fixes)When to transition to back carryingAnn’s favourite carrier styles and what to look for when buyingIf 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:WebsiteLINKS: 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 a textIf 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 EpisodeWhat an overactive pelvic floor actually is and why it’s becoming more commonKey symptoms that may indicate pelvic floor tightnessWhy some women leak during pregnancy even if their muscles aren’t weakHow stress, posture, social media trends and constant tummy-sucking can contributeThe difference between pelvic floor exercises and KegelsWhy not all pregnant women should automatically start strengtheningWhy relaxation is just as important as lifting and squeezingHow general movement during pregnancy supports postpartum recoveryWhen to begin pelvic floor exercises after birth and what “tightening” really meansThe importance of an individual pelvic floor assessment to guide your recoveryLINKS: 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.