Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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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.

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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 a text
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.

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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.

Send us a text
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.