Pregnancy, Birth and Recovery: FitNest Mama

• Birth Story with Noni [Pelvic girdle pain, Vaginal birth, TENS, Rediscovering motherhood]

  Send us a textIn this beautiful and honest birth story, I’m joined by Noni, a midwife, sonographer, and FitNest Mama member, who shares her personal journey from pregnancy to birth and beyond. Noni takes us through her vaginal birth, how she prepared mentally and physically, and how the TENS machine became a key tool for managing contractions during labour.As a midwife herself, Noni brings a unique perspective to birth preparation, labour strategies, and the emotional and physical changes of postpartum recovery. Whether you’re preparing for birth or simply love hearing real stories from other mums, this is an episode filled with wisdom, warmth, and practical advice.What We Cover: Noni’s pregnancy journey — managing pelvic girdle pain and adapting her exercise routineHow Noni prepared for birth using affirmations, hypnobirthing principles, perineal massage and moreThe story of her vaginal birth — from stretch and sweeps to an artificial rupture of membranes (ARM)Using a TENS machine for pain relief and how it helped her stay active and in control during labourNavigating an unexpected heart rate drop and the quick decision to move things alongPost-birth recovery — returning to running, pelvic floor challenges, and finding a new sense of self as a mumFree Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama ** 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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• Pelvic floor exercises - making a comeback!

  Send us a textWelcome to another series of pelvic floor exercises!This is the second series of pelvic floor exercises, restarting on the podcast. Join me as I talk you through a set of pelvic floor exercises, including quick lifts, slightly longer holds, and pelvic floor relaxation.Over the next few months I will commence another series of pelvic floor exercises that will include all the different types - kegals, long endurance holds, power lifts, you. name it.Enjoy!Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama ** 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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• What are the best pelvic floor exercises to do during pregnancy and after birth?

  Send us a textIn today's episode I am discussing the best pelvic floor exercises to do during pregnancy and post birth.Topics discussed:1. Awareness of the pelvic floor is key - are these muscles zipped up and activated? Are they relaxed?  Is this area relaxed during bowel motions?  2. Importance of deep breathing/ belly breathing and pelvic floor relaxation (particularly important in the last trimester of pregnancy). 3. Pelvic floor strength, and how to support postpartum strength return after giving birth.4. How exercising during pregnancy helps with postpartum recovery.5.  As always, if you have any concerns about your pelvic floor function please see your local pelvic floor physio and/or doctor.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmama** 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. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama ** 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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• My baby has a fever - help! Newborn Health 101: What's normal and what's not, with Nicole Gleeson

  Send us a textIn this episode, I chat with Nicole Gleeson, a paediatric nurse, who discusses newborn and baby fever.We discuss common questions and concerns new parents have about fever in a young baby or child, including:What to do if your baby is under 3 months old versus older than 3 months.Best way to measure temperature in a baby.Red flags and when to take your baby to see a doctor.Rhythm First Aid WebsiteRhythm First Aid Instagram** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama ** 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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• Preparing the pelvic floor for birth [Part 2/3]. Perineal tears, perineal massage

  Send us a textToday's episode is part 2 of 3, where I discuss ways to prepare the pelvic floor for birth.In part 1 (episode 228) I discuss the impact of pelvic floor awareness during pregnancy.In today's episode, I discuss evidence-based ways to help reduce pelvic floor trauma as a result of vaginal birth.Over 81 % of women in Australia will have a perineal tear or episiotomy during their first vaginal delivery.The majority of these are relatively minor first degree tears or second degree tears.Only around 3% of women in Australia will experience a 3rd or 4th degree tear (a tear that extends into the anal spincter).Luckily, there are evidence-based ways that you can reduce the severity or risk of perineal trauma.Listen to this episode where I talk through perineal massage, perineal preparation for childbirth and other ways to help support the pelvic floor area during and after birth.Abdelhakim et al, 2020: Antenatal perineal massage benefits in reducing perineal trauma and postpartum morbidities: a systematic review and meta analysis of randomised controlled trials.Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama ** 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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