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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
Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama
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 many of you want clarity and confidence around.
If you are pregnant, recently postpartum, or simply wanting to understand how to better support your body, this episode brings together the essentials you need to know.
In this episode, we cover:
- Why this became the most downloaded episode of the year
- What the pelvic floor muscles are and why they matter during pregnancy and after birth
- The key functions of the pelvic floor, including continence, organ support, and sexual function
- Why awareness comes before strengthening pelvic floor muscles
- How holding tension in the pelvic floor can contribute to issues like constipation, urgency, and pain
- The connection between deep breathing, the diaphragm, and pelvic floor function
- What effective pelvic floor strengthening really involves, beyond just Kegels
- How whole-body strength and pregnancy exercise support postpartum pelvic floor recovery
- Why relaxation is just as important as strength, especially in late pregnancy and labour
- How breathing, perineal massage, and childbirth preparation techniques support pelvic floor relaxation
- The importance of abdominal relaxation and letting go of habitual tension
- Realistic ways to stay active during pregnancy and postpartum, even with limited time
- When and why to seek support from a pelvic floor physiotherapist
This episode is a practical, balanced guide to feeling 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
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.
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