Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Kath Baquie
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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

  1. MAR 1

    What to Eat after Delivery to Support a Strong Recovery, with Dietitian Lana Hirth

    Send a text Feeling exhausted after birth and wondering what you should actually be eating?  In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support. We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks. In this episode, we discuss: What to eat after delivery for fast recoveryWhy carbohydrates are essential for postpartum energyThe importance of protein for tissue repair and healingFibre intake and preventing postpartum constipationHydration needs while breastfeedingKey nutrients during breastfeeding including choline, iodine and omega-3Practical snack ideas for busy, sleep-deprived mumsContinuing prenatal or postnatal supplements in early postpartumHow to fuel exercise safely while breastfeedingPostpartum hair loss and the role of nutritionSupporting safe, sustainable weight loss postpartumWhy the first 12 weeks postpartum should prioritise nourishment over restrictionHow to model a healthy relationship with food for your childrenThis episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester. Connect with Lana You can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition. Previous Episodes with Lana If you enjoyed this episode, you may also love: Foods to Avoid When Pregnant Constipation during Pregnancy & Postpartum with Dietitian Lana Hirthhttps://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.

    40 min

  2. FEB 21

    Safe Exercise in Pregnancy

    Send a text In this podcast episode I discuss: The benefits of exercise during pregnancy for both physical and mental healthHow movement can support postnatal and pelvic floor recoveryWhat counts as safe exercises in pregnancyWhat exercises aren’t safe in pregnancy and higher-risk activities to avoidManaging intensity levels and using the “talk test”Why Pilates-style training can be especially helpful for posture, core, and pelvic floorAre abdominal exercises safe in pregnancy? (and what to do about doming/coning)Is running safe in pregnancy? Key considerations and pelvic floor toneDo I need to do pelvic floor exercises if I’m having a C-section?Strength training tips and why breath-holding and bearing down matterReal-life patient examples showing how even 10 minutes of exercise can make a differenceMy Top 3 non-negotiables for pregnancy exercise:Consistency over intensityInclude pelvic floor and core workSeek pelvic floor physio guidance where possibleMedical Disclaimer This podcast is for general education only and is not a substitute for personalised medical advice. Every pregnancy is different. Please consult your GP, midwife, obstetrician, or a qualified women’s health physiotherapist before starting or changing your exercise routine, especially if you have complications, pain, bleeding, dizziness, or any health concerns. Episode mentioned with Dr Tom Cade: https://www.fitnestmama.com/podcast/exercise-of-pregnancy/ 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.

    34 min

  3. FEB 10

    Suffering From SI joint Pain In Pregnancy? Then This Is For You

    Send a text 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 pregnancyWhat SI joint pain and pelvic girdle pain are and how common they areWhy the term “pelvic instability” can be misleading and fear-provokingHormonal, mechanical, and postural changes that contribute to painMuscle weakness versus overactive or “gripping” musclesThe emotional impact of pregnancy pain including guilt and loss of independenceSimple pain-relief strategies such as ice versus heatThe underrated power of short bursts of horizontal restHow to adapt walking and daily movement instead of stopping exercise completelyBenefits of water-based exercise and gentle swimmingWhy generic gym classes may aggravate symptomsThe value of clinical Pilates and physio-designed online programmesMuscle regulation exercises including glute relaxation, cat-cow, and abdominal release breathingPractical strengthening options like supported squats with resistance bandsSupport tools such as pelvic support belts and compression garmentsThe downside of fear-based movement advice and why confidence mattersWhen to seek individualised professional supportUpcoming podcast themes on pregnancy strength, birth preparation, and postpartum recoveryThis 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.

    27 min

  4. FEB 4

    Preparing the Body for Pregnancy, Birth & Early Recovery [Member Story with Mel]

    Send a text 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 firstHoping for spontaneous labour and a water birth, and adapting when plans changedExperiencing pelvic girdle pain during pregnancy and how it affected daily lifeManaging severe sleep deprivation, reflux, and fatigue while working and parentingUsing FitNest Mama for safe pregnancy movement and stretchesThe reality of being time-poor and energy-poor while pregnant with a toddlerHow Mel mentally prepared for birth the second time aroundCalm birth audiobooks, breathing techniques, and partner preparationLabour tools tried: TENS machine, comb technique, music, visualisation, water immersionWhy water labour didn’t work as expected and finding comfort on the bed insteadThe power of mantras, monitoring contractions, and feeling in controlA quicker pushing stage and learning to trust her bodyPelvic floor relaxation, fear, and the “ring of fire” experienceImmediate postpartum recovery differences between baby one and baby twoSIJ pain postpartum, physio rehab, and support beltsAbdominal separation assessment and early reconnection exercisesOngoing pelvic floor leakage and strategies to remember exercisesThe transition from one child to two and supporting a toddler with big feelingsBreastfeeding challenges, lip and tongue tie, and emotional loadBody image, realistic recovery timelines, and feeling optimistic at three months postpartumMel’s biggest takeaways: be gentle with yourself, something is better than nothing, and practise your birth tools earlyA 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.

    1h 2m

  5. JAN 25

    Pelvic Floor 101: What Every Pregnant Woman Needs to Know

    Send 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 concernsThe truth about caesarean birth and why it does not prevent pelvic floor issuesCommon postnatal symptoms including leaking, pelvic heaviness, and prolapse-type sensationsHow pelvic floor physiotherapy during pregnancy can help reduce risk after birthWhy pelvic floor strength is only part of the picture and why relaxation matters just as muchWhat an overactive pelvic floor is and how it can affect labour and recoveryThe benefits of getting a pelvic floor assessment during pregnancyWhy learning about your pelvic floor before birth can be empowering and confidence-buildingHow staying active during pregnancy supports pelvic floor and whole-body recoverySimple ways to keep moving when pregnancy makes exercise feel hardWhy birth should be treated like training for a marathon, with recovery in mindWhy it is never too late to support your pelvic floor, whether you are pregnant or postnatalIf 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.

    21 min

  6. JAN 6

    I’m a Physio - Here Are 3 Things No One Told Me About Pregnancy, Birth & Recovery.

    Send a text 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 automaticallyMy personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birthWhy feeling strong during pregnancy does not always equal being ready for recoveryHow pelvic girdle pain developed during my second pregnancy and the factors that contributed to itThe practical and emotional challenges of exercising during pregnancy when pain and fatigue are presentWhy we train for marathons and sport but rarely train for birthHow appropriate exercise during pregnancy can support pelvic floor and postnatal recoveryThe importance of adapting movement to suit your body’s current seasonPelvic floor symptoms that are common but should not be ignoredWhen to seek help and why early support can make such a differenceThis 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.

    22 min

  7. 12/31/2025

    Fitness and Exercise Goal Setting During Pregnancy and Postpartum

    Send 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.

    15 min

  8. 12/29/2025

    2025 Wrap up. Plus, what's happening next on the podcast!

    Send a text 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.

    8 min
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About

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

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