Things They Don't Tell Her

Welcome back to Things They Don’t Tell Her Podcast!  In this episode, I continue sharing my personal pregnancy journey.  I’m joined once again by the wonderful Amy Paulinich, midwife and founder of Natural Birth Co. Together, we dive into managing physical discomforts, preparing for birth, and building a strong support network during pregnancy. Throughout our conversation, I share practical tips that have helped me manage common pregnancy pains, such as round ligament and pelvic girdle pain. We also discuss how I’ve been preparing mentally and physically for birth and the postpartum period, and the value of surrounding yourself with a supportive community. Topics Discussed: Managing physical discomforts and pain in late pregnancy The importance of listening to your body and making adjustments Techniques for optimal fetal positioning Supporting your mental health in pregnancy  Building a support network and preparing for birth Self-care strategies and lifestyle adjustments Preparing for the postpartum period Connect with Us: For more information on my programs visit www.herwomenshealth.com Follow me on Instagram for more updates and resources: @her.womenshealth Check out Natural Birth Co. Instagram and podcast for Amy’s epic resources! Listen to Part 1 Here. Tune in to learn, connect, and feel empowered on your pregnancy journey!

In this episode of Things They Don’t Tell Her Podcast I am sharing insights from my own Pregnancy Journey. In this convo, we dive into the ways I have been supporting my own mental and physical health throughout pregnancy, practitioners that I have been seeing, the model of care I have chosen and loads of recommendations for books, podcasts, local studios and so much more.  Things I did to help with my pregnancy nausea Saw Grace from ⁠Bloom Chinese Medicine⁠ for acupuncture and leave in acupuncture needles Tried to reduce/minimise stress through gentle yoga and meditation   I loved going to Yin and gentle yoga classes and doing my own home practice Drank loads of ⁠Morning Lift Tea by Nurtur Tea⁠ which has ginger, peppermint and rooibos which are great for nausea and fatigue. I would brew this, put it in the fridge and have iced tea instead of plain water. Tried to balance my carbohydrate intake with protein and fats.  I loved this ⁠bliss balls⁠ recipe ⁠These⁠ were my absolute go to for muffins  Saw my amazing naturopath ⁠Tahlita⁠ Here are a few great blogs for more tips for pregnancy nausea Handling ⁠Morning Sickness⁠ ⁠Morning Sickness Survival Guide⁠ Things I have been doing for my physical health In my first trimester, between the lack of energy and the nausea I focused on small bouts of movement that made me feel good. I went for short walks, swam at the beach and surfed. I did short at home yoga flows and occasionally found the energy to attend a yoga or pilates class which I booked through ⁠Class Pass⁠ and therefore didn’t have the commitment of a membership. Since moving into my second trimester, I have been enjoying Pregnancy Yoga and Pilates Classes, Pilates Reformer as well as swimming laps at the pool. I have found that the muscles around my pelvis, particularly my glutes and hip flexors feel a lot tighter so I have started using a foam roller and trigger ball regularly.  Forms of exercise I have been enjoying include: Attending Pregnancy Yoga and Mat Pilates Classes with ⁠Natural Birth Co. ⁠ Doing my own home yoga practice - there are loads of great Youtube videos and all of my clients receive short 10-minute yoga videos as part of their program Going to Yoga and Pilates classes on ⁠Class Pass ⁠ ⁠Watch this video⁠ on ways I am modifying my yoga practice in the second trimester  Doing a weekly Pregnancy Reformer Pilates class at⁠ CGM Pilates⁠ or my own home reformer classes ⁠Watch this video⁠ on ways I am modifying my Pilates Reformer Practice in the second trimester  The reformer studios on the Sunshine Coast that I am aware have the pregnancy wedge and are good at modifying for pregnancy (this depends a lot of the instructor) include: CGM Pilates  Inflow Pilates Morning Light Studios  Pointe Pilates Things I have been doing for my mental health  Listening to meditations on Insight Timer which is an AMAZING app for short meditations. Listening to the audiobook Nine Golden Months by Heng Ou on Audible. This is a great book on the journey of pregnancy!  Journalling  Model of Care This is ⁠a great blog⁠ on the pregnancy birth models of care available on the Sunshine Coast written by Emmy, another incredible acupuncturist from Bloom Chinese Medicine. The private midwifery practice that I am going through is called ⁠Coastlife Midwifery⁠.  I have been having my pregnancy scans at ⁠The Radiology Clinic⁠ which is the only radiology clinic on the Sunshine Coast that bulk bills Obstetric scans. Nutrition and Supplements  This is a great blog by Renee Jennings, a Prenatal Dietician on tips for choosing a Prenatal Supplement. She has published a book called Nurture The Seed which I highly recommend reading during Pregnancy. Another great book is called Real Food for Pregnancy by Lily Nichols. Prenatal supplements that I have been recommended by my naturopath include  Eagle Tresos Natal and Naturobest (they have a specific 1st trimester one with ginger to help with nausea).

In this week's episode I am joined by the beautiful Sarah from The Milky Days. Sarah is an experienced midwife and lactation consultant with over 14 years experience. She is a Sunshine Coast local, a mama of two little kids and one of her passions is supporting mothers to have a positive and fulfilling breastfeeding experience. Sarah offers in person consultations for breastfeeding support and has an app with short educational courses for Pregnant & Postpartum mamas. Here's what we covered in this episode:Breastfeeding Basics and Must-Have Products: Sarah shares her wisdom on the essentials of breastfeeding and separates the helpful products from the ones you can do without. Sarah mentions Silverettes and Qiara ProbioticsAntenatal Expressing: Many mothers have questions about antenatal expressing, and Sarah delves into the topic to demystify the process. She shares tips and insights that can be beneficial for pregnant mums wondering where to start.Common Issues and How to Address Them: No breastfeeding journey is without its challenges. Sarah discusses the common issues that mothers may face and offers practical solutions and guidance to help overcome them.Mastitis: Mastitis can be a painful and frustrating experience for breastfeeding mothers. Sarah provides information on what mastitis is, how to recognise its symptoms, and offers advice on how to manage and alleviate this condition.Sarah's wealth of knowledge, coupled with her warm and compassionate approach, makes this episode a must-listen for any mother or mother-to-be.

This week Caitlin is joined on the show by Cath, a Private Midwife from Coastlife Midwifery and Hypnobirthing Australia Educator. Learn about what hypnobirthing is and how it helps couples to prepare for birth. Discover the different options for pregnancy care on the Sunshine Coast and what support a private midwife can provide.If you are newly pregnant you can also check out this blog post on Pregnancy and birth models of care Sunshine Coast. Check out Cath’s hypnobirthing private courses here. And find out more about Pre and Postnatal Private Midwifery care here.We hope you enjoy this episode!

Calling all mums-to-be! Get ready for an insightful conversation in today's episode of Things They Don’t Tell Her Podcast. 🎙️Join Caitlin as she delves into the nitty-gritty of preparing your pelvis, pelvic floor, and perineum for childbirth. Let's break down the complexities together and empower ourselves for this incredible journey.Watch the video of this episode here.Tune in now for wisdom you won't want to miss.If you’re interested to learning more about how you can prepare for birth, head over to our website at https://herwomenshealth.com/ Or book an appointment here https://herwomenshealth.com/book-now 

In today’s episode, we delve into the transformative power of pregnancy yoga with Bec Simpson from Mama Soul. Discover the many benefits of pregnancy yoga, explore the beauty of breath techniques and postures that not only support you throughout pregnancy but offer tools for your birth.  Bec shares her wisdom on how to safely modify your yoga practice for the first trimester, as well as breath techniques and positions that can be used in labour. She dives into the power of ritual in pregnancy and the value of connecting with other women. You can find all of Bec’s Pre and Postnatal classes and offerings on her website here.

In this episode of Things They Don’t Tell Her Podcast, we delve into the fascinating world of the pelvic floor and how its tone can impact labour outcomes. Whether it's over-activity or under-activity, finding that optimal balance is crucial, especially in preparation for birth. We'll explore the importance of understanding how to relax the pelvic floor as well as how to lengthen it with a pushing breath.Join us as we discuss the art of contracting and relaxing the pelvic floor, gaining awareness of its tension and learning to let go of stress, anxiety, and fear that may reside within. We touch upon predispositions and how they can influence the pelvic floor while unravelling the intricacies of this essential part of the body.Listen to the full episode on our website or tune in via iTunes and Spotify.We hope you enjoy this enlightening discussion as much as we enjoyed creating it!And if you're curious to learn more about our pregnancy and postpartum programs, click here or schedule a call with Caitlin. Your pelvic floor will thank you!

It's a must-listen for all the mamas out there! In Episode 36 of Things They Don't Tell Her Podcast, we talk all things pregnancy nutrition with Alana from Mothers Mylk.Alana is a qualified naturopath with a passion for pregnancy and postpartum nutrition. She's the mother of a gorgeous little boy with another on the way, and the co-author of Nourished Postpartum, a postpartum recipe book.In this episode, she shares her knowledge and experience on the importance of nutrition during pregnancy, and offers practical tips on how to eat well for you and your growing baby.Our conversation with Alana is engaging, and full of valuable insights. We cover topics such as the best foods to eat during pregnancy, supplements to consider, and how to deal with common pregnancy discomforts like morning sickness and food aversions. Visit Alana’s website here.You can find her online courses here and her recipe book here.These are the two books recommendations Alana makes for pregnant women:Nourished PostpartumReal Food for Pregnancy: The Science and Wisdom of Optimal Prenatal NutritionGentle Birth, Gentle Mothering: A Doctor's Guide to Natural Childbirth and Gentle Early Parenting ChoicesYou can listen to the episode on our website or on your favorite podcast app - iTunes and Spotify!We hope you enjoy listening to it as much as we enjoyed making it!If you want to learn more about my postpartum program, click here or schedule a call with me.

In this episode of "Pushing and the Pelvic Floor: Birth Prep," Caitlin Pender discusses the connection between vocalisation during labour and the pelvic floor. Caitlin shares how using deep, guttural, low tones during the pushing phase creates a subtle back pressure at the glottis, pushing down the diaphragm and softening and relaxing the pelvic floor, ultimately aiding in the birthing process. She also shares her experiences feeling the subtle changes in tone in a client's pelvic floor during an assessment, emphasising the importance of vocalisation during labour. Tune in to learn more about this crucial link between pushing and the pelvic floor.And if you are interested I am hosting a FREE 3-DAY PRENATAL PELVIC FLOOR & PILATES CHALLENGE where I help you feel strong and confident moving your pregnant body with short pilates classes! I'll also help you prevent pain and incontinence with pelvic floor exercises and expert advice on safe exercise in Pregnancy! Join now: https://herwomenshealth.com/3-day-prenatal-pelvic-floor-pilates-challenge/

This podcast episode is all about safe core exercises for pregnant women who want to stay active during their pregnancy journey.We discuss common questions such as whether it's safe to go to the gym or continue regular yoga or Pilates classes. With so much conflicting information online, we aim to provide clear and concise guidance on what is and isn't safe during pregnancy. If you’re up for a challenge, I am hosting a FREE 3-DAY PRENATAL PELVIC FLOOR & PILATES CHALLENGE where I help you feel strong and confident moving your pregnant body with short pilates classes! I'll also help you prevent pain and incontinence with pelvic floor exercises and expert advice on safe exercise in Pregnancy! Join now: https://herwomenshealth.com/3-day-prenatal-pelvic-floor-pilates-challenge/

But today I wanna chat about the pelvic floor in pregnancy, and I wanna talk about why I think it's so important to connect with a pelvic floor physiotherapist during your pregnancy, even preconception. I think it's really important to understand what your pelvic floor is doing, and we have become as women, so shut off from this group of muscles. If I asked you to point to your bicep, you'd know where it was, you'd know how to contract it, how to relax it. But if I asked you to contract and relax your pelvic floor, most women wouldn't even be sure that they were doing it properly, and lots of women wouldn't be sure whether they were switching on the correct muscles. So there are so many things that can impact our pelvic floor tone. So I want you to imagine a spectrum.

In today's episode, Caitlin shares her insights on how to restore your core after birth.As many new mums can attest, the pressure to "bounce back" after pregnancy can be overwhelming. But postnatal recovery is not about trying to fit into your pre-pregnancy clothes as quickly as possible. Instead, it's about embracing and nurturing the new version of yourself and your body, giving yourself the time and care you need to heal and thrive.Caitlin reminds us that our bodies have gone through an incredible transformation during pregnancy, and that we need to recognise and honour this process. Our bodies have grown and changed over 9 months, and then they go through birth, whatever that process may look like. So, it's only natural that it will take time - up to 9 months - for our bodies to slowly return to our new normal.In this episode, we discuss the importance of rest, support from loved ones, and connecting with professionals who specialise in postnatal care. Caitlin offers practical advice on how to restore your core after birth and emphasises the importance of self-care and self-compassion.So, whether you're a new mum, a soon-to-be mum, or simply someone who wants to learn more about postnatal recovery, this episode is a must-listen. Tune in now and discover how to embrace your new normal and honour your amazing body!If you’re interested in learning more about my Restore Your Core programs, click here. OR book a FREE 15-minute discovery call!

Rectus Diastasis or Abdominal separation occurs naturally in pregnant women allowing their bellies to expand! For some women this separation can be slow to heal postpartum and cause distress. In this podcast episode, pelvic floor physiotherapist and pilates instructor Caitlin Pender explains why abdominal separation or diastasis recti happen. She talks about the need to normalise a degree of abdominal separation in the early postpartum period and ways to promote and optimise tissue healing! Caitlin discusses some recent research on the best core exercises for abdominal separation and whether compression tights or tubigrip actually work! You can check out her other podcast episode on The Postpartum P’s here. If you are interested in her Restore Your Core Program you can book it in here and receive a customised 8-weeks Pilates & Yoga program designed by a Pelvic Floor Physio to optimise your recovery! Sign up for our upcoming 5-Day free Mums and bubs Core Challenge kicking off on the 30th Jan!

Are you experiencing lower back pain, pelvic pain, and lightning crotch in your pregnancy? You probably have what we call pregnancy related pelvic girdle pain (PGP). What is pelvic girdle pain and what are the common risk factors? What causes this condition among pregnant and postpartum women? What are the management strategies recommended by women’s health physiotherapists when it comes to PGP? You can hear all these interesting topics when you listen to this podcast episode by registered physiotherapist Caitlin Pender on the Sunshine Coast, Australia. Join Caitlin as she shares her top tips to help manage your pelvic pains so you can continue to have a strong and healthy pregnancy. For consultations, feel free to contact Caitlin through her website. Caitlin is offering a FREE 3-Day Trial for you to Learn how to best support your core & pelvic floor in Pregnancy & Postpartum! Feel strong & confident moving your pregnant or postpartum body with: A 10-minute Pregnancy OR Mums & Bubs pilates or yoga class A 2-minute daily pelvic floor exercise A 10-minute educational video on safe exercise in Pregnancy OR tips for recovery after vaginal birth or caesarean An optional free discovery call for professional guidance and to tailor your program just for you! Get Your Free Trial Here This podcast was brought to you by Contessa Digital For podcast launch and management, please email support@thecontessadigital.com

Becoming a new mother can feel overwhelming and isolating. it can be a rollercoaster of raw emotions driven by hormones, sleep deprivation, a frazzled nervous system, a healing body, a partner who doesn't get it and the overwhelming responsibility of nurturing a newborn. In this podcast episode, our host Caitlin Pender, talks to perinatal psychologist Carla Anderson about how women can support themselves in pregnancy and support their transition into motherhood. Carla offers tips on how women can prepare for and handle the emotional changes that may take place after birth or the so-called baby blues. She also emphasizes the importance of having a support system and finding your tribe! Carla is the founder of the Perinatal, Child & Family Hub on the Sunshine Coast of Australia. She has a beautiful team of psychologists and a lactation consultant who are passionate about supporting women on their conception, pregnancy and postpartum journey! Visit their website or follow them on instagram

Do you experience lower back pain and pelvic floor issues like leaking when you cough, sneeze, or jump? Do you experience pain with sex, or a feeling of heaviness around your vagina? There is a huge gap in support & guidance for new mums between being discharged from the hospital and getting back into exercise. It frustrates me to compare the standard of care an athlete would receive after surgery that being regular physio, home exercises, education, & safe return to sport to a postpartum mum from the same hospital. That is, go home do nothing for 6-weeks and then do whatever you like. We know that pelvic floor conditions are underdiagnosed and undertreated with: 1 in 3 women experiencing urinary leakage 1 in 3 women experiencing pelvic organ prolapse 1 in 5 women suffering from pain with sex In this episode, pelvic floor physiotherapist Caitlin Pender talks about some of her top recommendations for preventing pain, pelvic floor dysfunction and prolapse throughout pregnancy and beyond. Join her as she discusses in detail how to optimise posture, reduce strain, build strength in the deep core, and many more techniques to address pain and pelvic floor dysfunction issues. If you want to learn more about Her. Women’s Health Postpartum program, head over to https://herwomenshealth.com/her-postpartum/ If you want to listen to previous episodes, click here https://herwomenshealth.com/podcast/

Stress incontinence is the leakage of urine caused by increases in intra-abdominal pressure like during running, jumping, coughing or sneezing. In this podcast episode, women’s health physiotherapist Caitlin Pender explains what stress urinary incontinence is all about and how it can occur in pregnancy and postpartum. She also describes some of the causes of leaking and how to get on top of it! Caitlin discusses treatment and prevention of urinary incontinence during pregnancy and postpartum through tailored pelvic floor strengthening, pressure control and exercise! If you’re looking for PostPartum support, check out Caitlin’s Restore Your Core Program Here.

In this week's episode Caitlin shares reasons why you should support your mind, core and pelvic floor during pregnancy. You will also learn the benefits of exercise, pelvic floor awareness, meditation, mindfulness and gentle breath techniques in pregnancy and for your baby's health. Book in for a Pregnancy Initial consultation to get your own personalised pilates, yoga and pelvic floor program to best support your pregnancy! Click here to book.

In this podcast episode, physiotherapist Caitlin Pender offers evidence-based guidance to postpartum women on how they can safely support themselves to return to running or any form of high-impact exercise after giving birth. What should be the proper window in attempting any form of high-impact exercise after childbirth? What are the risk factors presented by returning to running immediately after giving birth for postpartum mums?

For first time Pregnant women the concept of breastfeeding can be foreign and unknown and the impending birth seems to get all of the attention. Women spend time learning about childbirth interventions and gathering their support team for birth, be it their partner, private midwife or doula. But it can also be very helpful to spend some time in pregnancy learning about breastfeeding and finding your support team in the event that challenges arise!