Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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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.

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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.

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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 a text
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 a text
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

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.