Motherhood is busy, and finding the time to exercise with a baby and toddler can sometimes be a challenge.Join me in this episode today where I answer this listener question and I chat through 4 tips to help you find the time (and energy) to exercise as a busy mum.LINKS:Free 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmama** This podcast has general information only. Always seek the guidance of your doctor or other qualified health pr...
In this episode I chat with Simone Holtznagel, who shares her pregnancy journey, birth story and recovery journey, with baby Gia being born at the end of March.Simone Holtznagel is one of Australia’s media personalities, and has appeared in shows such as 'Australia’s Next Top Model' and 'I’m A Celebrity Get Me Out Of Here'.In today's podcast episode, Simone opens up about her birth preparation, describes what she would have done differently with her birth preparation (hint, it’s to do with he...
In today's episode I chat with Kelly Benton and we discuss starting solids for babies.In particular, we discuss:- When to start solids- How to know it’s the right time to start solids- Introducing the right foods for babies- Preparing foods for infants- Important nutrients when starting solids- How to encourage positive meal times - Creating a positive feeding environment - When to seek helpKelly is a Nutritionist working across the pregnancy, postpartum and paediatric space. After ...
Nelly Zumbo, a 33 year old married to Australian pâtissier Adriano Zumbo, has a beautiful boy named Maximus. In this podcast episode today Nelly shares her fertility struggles, her journey with IVF, mental health challenges, having a premature baby, and the joys of being a mother to baby Maximus.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaNelly Zumbo's Instagram: @nelly.zumbo** ...
Postnatal rehab is something that every woman needs and deserves after having a baby.We have invested so much into growing and birthing our beautiful baby.And afterwards, it is time to re-invest back into our body to help with our postnatal recovery, our confidence, and to help us get the most out of motherhood.In this episode today I discuss 5 signs that it might be time to invest in an online postnatal rehab program.Whether or not you want to get stronger after giving birth, get back into r...
In this episode today, Lana answers some common questions that arise during pregnancy, including:Foods to avoid when pregnantWhat not to eat when pregnantCan you eat feta when pregnant?What foods are important to eat during pregnancyKey nutrients for pregnant mumsNutritional supplements for pregnancy Lana Hirth is an Accredited Practising Dietitian and Nutritionist and founder of Hello Nutrition. Lana helps women enhance their nutrition with the power of good food to live life to t...
Today I chat with Sarah Cleaver, who is a physiotherapist and Australasian distributor for Solidea, importing a range of medical compression and support wear for use during the pregnancy and postpartum period.In this chat today with Sarah, we discuss:How does compression help during pregnancy and postpartum?When to start wearing compression during pregnancy and postpartum.Different types of compression for pregnancy and postpartum.Support wear for vulval varicosities and pelvic floor issues.S...
Charlotte Cushing is no stranger to the social professional and mental pressures of daily life but nothing could possibly prepare her for motherhood. As a clinical nurse of 10 years, she thought she had the edge over being a mum, however she is here today to share her story and explain what a crazy transition its been!As a proud representative of Australia not once, but 3 times on the international stage competing in beauty pageants around the world, she has now dived head first into her grea...
How should exercise look during pre-conception?How should exercise look during pregnancy?And how about after birth?How do we best support our changing body?Whether or not you are a keen exerciser, or perhaps you need to drag yourself out the door for a walk, this episode is for you.Rather than exercise being something we need to tick off the 'to-do' list pre and post birth, how can we re-frame exercise to help support our changing body?In this episode today we discuss pregnancy fitness and in...
If you are a mumma who is feeling tired, unmotivated, sore or weak.... and feeling the effects of the motherhood load, this episode is for you.In this episode I provide some real life strategies to help you invest in your self-care with exercise, and thus invest in your physical and mental health, to help you feel like a stronger, happier mumma.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @f...
Today I chat with Jo Hardie, who is the founder and creator of Spewy, an innovative product born out of necessity. In today's episode we discuss toilet training. In particular we chat about:- the difference between day and night toilet training.- timing - how to know when to start toilet training?- making toilet training a positive experience- how to manage setbacks.Six years ago, after enduring a disastrous road trip with her three children, including an incident of car sickness, ...
In today's episode I chat with Holly who shares her pregnancy journey, birth story and motherhood experience.Becoming a mother didn't quite look how Holly had envisioned. This is her story of an IVF pregnancy, navigating her husbands cancer diagnosis during pregnancy, to a birth and postpartum that looked nothing like she thought it would. Holly describes her breastfeeding difficulties, postpartum rage, sleep deprivation, and more. As Holly describes, motherhood 'has been the most ...
Hayley is the heart behind Alee Disability Support Services, bringing a deep understanding and lived experience to support parents of children with a disability. Hayley's youngest daughter Pippa was born with Wiedemann-Steiner syndrome – a rare genetic condition which means Pippa has difficulty swallowing, floppy muscles, terrible sleep, intellectual delay and big feelings.In June 2021, life became even more complicated when Hayley was diagnosed with cervical cancer. Facing major surgery...
What are the steps to help maximise postpartum recovery after a caesarean birth?In this solo episode I discuss things to consider during pregnancy as well as the postpartum phase.In particular we discuss:- pregnancy fitness for caesarean birth recovery- ways to help re-gain strength / energy / fitness / mobility post birth- overall health and wellness in the postpartum period.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal Workout...
In this episode I answer a recent listener question "I’m a runner and have high tone pelvic floor muscles. Will i have difficulty birthing my baby?"This episode is perfect if you are pregnant and you are keen to consider all your birth options.I discuss:Risk of pelvic floor trauma with childbirthThings to be aware of with pelvic floor musclesOther considerations when taking into account pelvic floor and birthing options.How to reduce risk of pelvic floor trauma with childbirth.LINKS:Pre...
In this birth story, Millie, a professional dancer, shares her pregnancy journey, birth story and recovery journey.She discusses her heavy work commitments whilst pregnant, why her birth choice included an elective caesarean, and how she supported her postpartum recovery and returning to dancing.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaMillie's Instagram: @millieslennett** Th...
Today's birth story is with Jo who is an everyday mama of 4 who shares her story about her 2nd VBA2C and transition to being a mother of 4.Jo shares the struggle she went through with navigating the hospital system with her 2nd VBA2C, and provides some tips and tricks as to how she navigates parenthood and life with 4 children.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaJo's In...
Today I chat with Claire, a maternal child health nurse/midwife and founder of Safe Hands Early Parenting about mental health in the months after you welcome your baby.Claire combines her professional and personal experience to help expectant parents (and those already in the thick of it!) feel empowered and more supported in their experience of raising their baby/toddler.We discuss:Ways to support your mental health in the postpartum.Importance of self-care.Finding your village.Difference be...
Lets open up the conversation about pelvic floor trauma and birth.In today's episode I discuss the topic of prenatal pelvic floor education and beneficial outcomes post birth.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaResearch discussed:Johnson et al 2022, The Importance of information: Prenatal education surrounding birth-related pelvic floor trauma mitigates symptom-related ...
Today I chat with fertility dietitian Mariam Metwally about nutrition for preconception health and fertility, and the importance of the first 1000 days of nutrition.Today we discuss: Preconception nutritionImportance of the first 1000 days of nutritionTips for diet/lifestyle/supplements for both partners before conceivingImportance of diet in preconception beyond fertility - the impact on pregnancy health and health outcomes of future child We also chat about how a dietitian / nutri...