43 episodes
Things They Don't Tell Her Caitlin Pender
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- Health & Fitness
Welcome to the Things They Don’t Tell Her podcast where your host, Caitlin Pender, takes you on a journey back to sex ed to teach you everything you don’t get taught about periods, pregnancy and postpartum.
Being a registered Physiotherapist, with specialised training in pelvic floor Physiotherapy and a qualified Yoga, Pilates & Barre instructor, Caitlin has an abundance of tools for you to improve your physical and mental health throughout your pregnancy (and beyond).
The goal of this podcast is to provide you with the knowledge about movement and meditation to make you feel safe and empowered.
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My 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 th -
What You Need To Know About Breastfeeding With Sarah From The Milky Days
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. -
Hypnobirthing & Private Midwifery Care with Cath from Coastlife Midwifery
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! -
Preparing Your Body for Birth
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 -
The value of Yoga in Pregnancy with Bec Simpson from Mama Soul
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. -
Why the Pelvic Floor is Important for Birth
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!