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Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
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
Episodes
283 episodes
Perineal tears with Dr. Shavi [Types, Prevention and Treatment]
Worried about perineal tears?You’re not alone. It’s one of the most common concerns I hear from women preparing for birth.In this episode, I sit down with Dr Shavi Fernando to talk through what’s normal, what actually matte...
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Flexible Birth Plans & Pain Relief, with Dr. Rangi de Silva
Birth rarely unfolds exactly the way we imagine, and that is why flexibility can be one of the most powerful tools you bring into labour.In this episode, I sit down with Dr Rangi De Silva, obstetrician and gynaecologist, to talk a...
What to Eat after Delivery to Support a Strong Recovery, with Dietitian Lana Hirth
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 suppo...
Safe Exercise in Pregnancy
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 pregnancy<...
Suffering From SI joint Pain In Pregnancy? Then This Is For You
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...
Preparing the Body for Pregnancy, Birth & Early Recovery [Member Story with Mel]
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 ...
Pelvic Floor 101: What Every Pregnant Woman Needs to Know
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 afte...
I’m a Physio - Here Are 3 Things No One Told Me About Pregnancy, Birth & Recovery.
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...
Fitness and Exercise Goal Setting During Pregnancy and Postpartum
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 ap...
2025 Wrap up. Plus, what's happening next on the podcast!
As we wrap up 2025, I’m discussing what's in store for the Pregnancy, Birth & Recovery Podcast in the coming year. 👀
Rerun - Most Popular Episode of 2025 [Best Pelvic Floor exercises to do During Pregnancy and After Birth]
This episode was the clear standout of the year. As we wrap up 2025, I am replaying the most listened-to episode on the podcast, and for good reason. We are diving back into pelvic floor exercises during pregnancy and after birth, a topic so ma...
Birth Story with Jen [plus size, private midwife, water home birth]
A calm, honest, and deeply grounding conversation about trusting your body and making informed choices in pregnancy and birth.In this episode, I’m joined by Jen, a women’s health physiotherapist and first-time mum, who shares her positiv...
Birth Story with Kristen (vaginal birth, forceps, breastfeeding, perinatal anxiety)
A raw birth story, an unexpected complication, and a powerful reminder that recovery takes time. In this episode, Kristen shares her honest journey through induction, a forceps-assisted birth, emergency surgery, and the emotional rol...
The Benefits of Baby Wearing, and Choosing a Baby Carrier
Babywearing isn’t just practical — it can transform your early weeks and months with a newborn. In this episode, I’m joined by Ann Whitney, physiotherapist and lactation consultant, to unpack the real benefits of babywearing, how to choose the ...
Ask Physio Kath- How do we know if we have issues with overactivity / tight pelvic floor?
If you’re pregnant and wondering whether your pelvic floor needs more strengthening or more relaxation, this episode will give you the clarity you’ve been searching for. More women than ever are dealing with an overactive pelvic flo...
Birth Story with Tenae [VBAC, epidural, 3rd baby]
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 i...
Expert Chat - Optimal baby positioning, with midwife Lauretta
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 ...
Ask Physio Kath: Tips for Boosting after Birth Recovery [0-6 weeks postpartum]
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 lik...
Birth Story - Ashley [IVF, Hyperemesis, Induction]
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 naviga...
Expert Chat - First aid for choking and gagging in babies with Eliza
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 ab...
Ask Physio Kath - is it too late to fix my abdominal muscle separation after pregnancy?
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 i...
Birth story - Emma [Induction, epidural, breastfeeding, returning to running postpartum]
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, Emm...
Expert Chat - Morning sickness and Hyperemesis Gravidarum in pregnancy - causes, treatment and management options, with Dr Emily Rubinstein
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) -...
Ask Physio Kath - Best pelvic floor exercises to help prepare for birth?
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 way...
Birth story - positive induction with Kelsey [vaginal birth with forceps]
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, w...