Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Send us a textWe 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 automaticallyMy personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birthWhy feeling strong during pregnancy does not always equal being ready for recoveryHow pelvic girdle pain developed during my second pregnancy and the factors that contributed to itThe practical and emotional challenges of exercising during pregnancy when pain and fatigue are presentWhy we train for marathons and sport but rarely train for birthHow appropriate exercise during pregnancy can support pelvic floor and postnatal recoveryThe importance of adapting movement to suit your body’s current seasonPelvic floor symptoms that are common but should not be ignoredWhen to seek help and why early support can make such a differenceThis episode is for anyone who wants to feel more confident, supported, and informed as they prepare their body for pregnancy, birth, and recovery.GIVEAWAY: Simply share the podcast episode you are listening to your Instagram stories, be sure to tag me @kathbaquie.physio (so I know you've shared the episode), and I will then DM you the link to a free month inside FitNest Mama, valued at $47.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 textHappy 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.physioGIVEAWAY: Simply share the podcast episode you are listening to your Instagram stories, be sure to tag me @kathbaquie.physio (so I know you've shared the episode), and I will then DM you the link to a free month inside FitNest Mama, valued at $47.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 textAs we wrap up 2025, I’m discussing what's in store for the Pregnancy, Birth & Recovery Podcast in the coming year. 👀GIVEAWAY: Simply share the podcast episode you are listening to your Instagram stories, be sure to tag me @kathbaquie.physio (so I know you've shared the episode), and I will then DM you the link to a free month inside FitNest Mama, valued at $47.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 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.GIVEAWAY: Simply share the podcast episode you are listening to your Instagram stories, be sure to tag me @kathbaquie.physio (so I know you've shared the episode), and I will then DM you the link to a free month inside FitNest Mama, valued at $47.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:WebsiteInstagramGIVEAWAY: Simply share the podcast episode you are listening to your Instagram stories, be sure to tag me @kathbaquie.physio (so I know you've shared the episode), and I will then DM you the link to a free month inside FitNest Mama, valued at $47.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.