Claim OwnershipPregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
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© 2025 Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
Description
The Pregnancy, Birth & Recovery Podcast helps you enjoy a healthy pregnancy, feel confident for childbirth, and recover well after birth. Hosted by physiotherapist Kath Baquie from FitNest Mama, you’ll hear practical tips, expert interviews, and real-life birth stories designed to support and inspire you.
We cover everything from staying active during pregnancy, to caring for your pelvic floor and core, to rebuilding strength after birth—so you can get back to doing what you love, with your little one by your side.
FitNest Mama also offers online workouts and resources to guide you through pregnancy and postnatal recovery.
Disclaimer: This podcast provides general information only and does not replace individual medical advice. For resources and freebies visit fitnestmama.com
or find Kath on Instagram @kathbaquie.physio
268 Episodes
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Send us a text In this episode, I talk with Tenae, a mum of three, who opens up about her powerful VBAC birth story — from an unexpected emergency caesarean to two empowering vaginal births after caesarean. Her story is honest, emotional, and full of insights for anyone navigating pregnancy, birth choices, and recovery. In this episode, we discuss: Tenae’s experience of her first emergency caesarean just before the pandemicHow feelings of failure and isolation led her to seek an empowered VBA...
Send us a text Are you worried about your baby’s position before birth? In this episode, midwife and birth educator Lauretta Hamilton joins host Kath Baquie to break down what optimal fetal positioning really means — and why you don’t need to stress if your baby isn’t in the “perfect” spot. You’ll learn practical tips to support your body during pregnancy and labour, plus strategies to stay calm and confident no matter how your baby decides to arrive. In this episode, we cover: What “optimal ...
Send us a text In this episode, I’m diving into one of the most common questions I’m asked — how long does recovery take after giving birth? Whether you’ve had a vaginal or caesarean birth, I’ll walk you through what those early weeks really look like, what your body needs most, and how to safely support your healing. I share my top physio-led tips on rest, gentle movement, and pelvic floor recovery, plus practical guidance on easing back into exercise. This one’s all about taking the pressur...
Send us a text In this episode of the Pregnancy, Birth and Recovery podcast, I chat with Ashley, a beautiful member of the FitNest Mama community, who shares her heartfelt induction birth story. From the challenges of IVF and pregnancy loss to navigating hyperemesis and recovery after birth, Ashley’s honesty and strength shine through. Whether you’re preparing for birth, exploring induction options, or simply love real and raw birth stories, this episode will both inspire and reassure you. In...
Send us a text Starting solids with your baby can feel exciting — and scary. I’ll never forget the nerves I had watching my own little ones gag for the first time. In this episode, I sit down with paramedic and Baby Safe Basics founder Eliza Leslie to talk about the difference between choking versus gagging, and how to approach mealtimes with more confidence and less fear. Here’s what we cover: Why choking is the No. 1 concern for parents starting solidsChoking versus gagging — how to tell th...
Send us a text Still noticing tummy weakness months (or even years) after having your baby? You’re not alone. In this episode, I answer a member’s question about ab separation — and share why it’s never too late to feel strong again. What You’ll Learn in This Episode: What ab separation (diastasis recti) really is — and why the term “separation” can be misleading.What counts as normal postpartum abdominal changes (hint: a mild gap is not a problem).Why the “missed window” for recovery is a my...
Send us a text Third-time mum Emma joins me to share her honest, inspiring story of birth, recovery, and returning to the sport she loves. From induction and epidural challenges to tackling breastfeeding pain and setting her sights on the Berlin Marathon, Emma’s journey is one many mums will relate to. In this episode we cover: Emma’s experience of three inductions and how her third birth unfoldedWhat happened when her epidural only worked on one sideHow she managed the transition and quick f...
Send us a text If you’ve ever wondered whether your morning sickness is something more, this episode is for you. I’m joined by Dr Emily Rubinstein, women’s health GP, for an honest conversation about morning sickness and hyperemesis gravidarum (HG) - a condition that can make pregnancy incredibly challenging. Together, we explore what HG really is, how it differs from typical morning sickness, and the treatment and support options available. My hope is that this episode helps you feel less al...
Send us a text Your pelvic floor does so much more than you think — it supports your growing baby, helps during birth, and plays a vital role in your recovery. In this episode, I share why pelvic floor exercises while pregnant are one of the most powerful ways to prepare your body for birth and beyond. In this episode, you’ll learn: Why a strong and functional pelvic floor matters during pregnancy and labourThe difference between strength, responsiveness, relaxation, and coordinationHow pelvi...
Send us a text When you hear the words “forceps birth,” you might think of fear, pain, or a negative experience. But in today’s episode, you’ll hear a very different story. I chat with Kelsey, a first-time mum and past FitNest Mama member from Canada, who shares her positive forceps birth story. From an unexpected induction to using different pain relief strategies, Kelsey’s journey is proof that birth can still feel calm, empowering, and beautiful—even when it doesn’t go to plan. In this epi...
Send us a text Thinking about induction of birth or been told it might be part of your birth plan? In this podcast episode, I sit down with Dr Shavi Fernando, an experienced obstetrician and gynaecologist, to break down everything you need to know. From why inductions are recommended to common myths, pain relief, and recovery—we cover it all in a way that’s clear, practical, and reassuring. In this episode, we discuss: What induction of birth means and when it might be recommendedThe most com...
Send us a text Why your pelvic floor exercises might not be working Think you’re doing everything right but still not seeing results? You’re not alone. In this episode, I break down the reasons your pelvic floor may not be improving - and what you can do instead. What you’ll hear in this episode: Why pelvic floor improvements can be slow or subtle postpartumHow incorrect technique can limit your resultsThe role of prolapse and what symptoms to look out forWhy an assessment with a pelvic floor...
Send us a text A beautiful, honest conversation with first-time mum Eugenie, who shares her positive induction birth story alongside her journey managing mental health and postnatal recovery. From early waters breaking to making confident feeding choices, Eugenie’s experience is full of practical insights and reassurance for mums-to-be. In this episode, we cover: Eugenie’s journey from eating disorder recovery to pregnancyMental health strategies during pregnancy and postpartumEarly waters br...
Send us a text Struggling with low supply, unsure when to supplement, or wondering if formula will derail your breastfeeding goals? In this episode, I’m joined by Jaimie Zaki—nurse, doula, mum of five, and IBCLC—for a conversation about supplementing with formula while breastfeeding. We explore how to use formula as a supportive tool (not a failure), how to advocate for your feeding goals in the hospital, and Jaimie’s SMART method for confident, informed supplementation. Whether y...
Send us a text In this episode, I’m diving into a topic that comes up all too often — bladder leaks during pregnancy. You might’ve heard bladder leaks are 'normal' during pregnancy, but I’m here to challenge that idea. Just because it’s common doesn’t mean it’s something you have to put up with. In this short episode, I walk you through what’s really going on with your pelvic floor during pregnancy, why leaks happen, and most importantly - what you can do about it. Here’s what I cover: Why bl...
Send us a text A calm, spontaneous birth, pelvic girdle pain tips, and a recovery journey led by intuition and support. In this episode, Ellen—a women’s health physio and first-time mum—shares her positive birth story, offering real-life insight into pregnancy challenges, natural labour, and early postpartum life. Whether you’re pregnant, preparing for birth, or newly postpartum, this episode is filled with wisdom, warmth, and practical takeaways. What we cover in this episode: Managing pelvi...
Send us a text The first 48 hours after giving birth can feel like a blur—you’re tired, emotional, and suddenly responsible for a tiny human. And if you’re planning to breastfeed, you might be wondering: Am I doing this right?Is this supposed to hurt?Why won’t my baby latch?In this episode, I’m joined by the lovely Nicola Batkin—a midwife, nurse, and International Board-Certified Lactation Consultant. Together, we unpack the practical things you can do right after birth to get breastfeeding o...
Send us a text In this podcast episode, I discuss something incredibly important - and personal - that affects far too many women but isn’t talked about enough: postnatal pelvic floor issues, even after a so-called ‘perfect’ or ‘textbook’ birth. After being a physio for pregnant women for nearly 2 decades, and having birthed 3 children myself, I'm still suprised we are not discussing this more... As a pelvic floor physiotherapist and mum of three, I’ve seen first-hand how the right informatio...
Send us a text As a women’s health physio, I’m a big advocate for staying active during pregnancy and postnatally — but knowing how to exercise safely and effectively isn’t always straightforward. In this episode re-run of the Pregnancy, Birth & Recovery Podcast, I’m unpacking 4 common mistakes I see women make when it comes to exercising during pregnancy and after birth. Whether it’s doing too much too soon, avoiding movement altogether, or not having the right support in place — these m...
Send us a text In this episode of the Pregnancy, Birth & Recovery Podcast, we’re joined by Dr Nicole Gale, a General Practitioner and Lactation Consultant who works exclusively in Breastfeeding Medicine and Maternal/ Infant Health at Juno Specialists in Melbourne. Dr Nicole brings a thoughtful, evidence-based approach to supporting mothers through the often painful and stressful experience of mastitis and other lactation-related breast issues. Whether you're currently breastfeeding or sti...
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