Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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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 matters, and how your body can recover well with the right support.
This is an honest, practical conversation to help you feel more informed and less overwhelmed.
What perineal tears are and the different types
What’s normal vs what’s not
Short-term and long-term complications
First baby, age, and genetics as risk factors
Overactive pelvic floor and muscle control
Baby size vs maternal size
Perineal length and perineal massage
Positioning during birth
The pushing phase and why slowing it down matters
Warm compress and hands-on techniques
When episiotomy may be used
Forceps and assisted delivery
Healing perineal tears and what recovery looks like
How pelvic floor physio supports recovery
Previous Episode with Dr Shavi Fernando
Connect with Dr Shavi Fernando: 
Website
Instagram

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.

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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 about how to prepare for birth without becoming rigid in your expectations, how to make informed decisions in the moment, and why understanding your options can completely change the way you experience both birth and recovery.
We also unpack pain relief choices, prolonged pushing, pelvic floor recovery, and how different birth pathways can affect postpartum healing.
In this episode, we discuss:
• Why birth plans work better as flexible birth preferences
• How to prepare for labour without becoming attached to one exact outcome
• What mindset helps women cope best when birth does not go to plan
• The importance of trust, continuity of care, and choosing the right support person
• How mismatched expectations can affect birth recovery
• Why pelvic floor education during pregnancy matters
• Non-medical pain relief options including water, TENS, massage, heat, and breathing strategies
• Medical pain relief options including gas, pethidine, and epidural
• How epidurals may influence labour progression and pelvic floor outcomes
• When prolonged pushing, instrumental birth, or caesarean may be discussed
• How to make confident decisions if labour changes direction
This is a balanced and reassuring conversation for anyone wanting to feel informed, supported, and empowered going into birth.
Instagram @drrangidesilva
Prepare Podcast
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.

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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 recovery
Why carbohydrates are essential for postpartum energy
The importance of protein for tissue repair and healing
Fibre intake and preventing postpartum constipation
Hydration needs while breastfeeding
Key nutrients during breastfeeding including choline, iodine and omega-3
Practical snack ideas for busy, sleep-deprived mums
Continuing prenatal or postnatal supplements in early postpartum
How to fuel exercise safely while breastfeeding
Postpartum hair loss and the role of nutrition
Supporting safe, sustainable weight loss postpartum
Why the first 12 weeks postpartum should prioritise nourishment over restriction
How to model a healthy relationship with food for your children
This 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 Hirth
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.

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In this podcast episode I discuss:
The benefits of exercise during pregnancy for both physical and mental health
How movement can support postnatal and pelvic floor recovery
What counts as safe exercises in pregnancy
What exercises aren’t safe in pregnancy and higher-risk activities to avoid
Managing intensity levels and using the “talk test”
Why Pilates-style training can be especially helpful for posture, core, and pelvic floor
Are abdominal exercises safe in pregnancy? (and what to do about doming/coning)
Is running safe in pregnancy? Key considerations and pelvic floor tone
Do I need to do pelvic floor exercises if I’m having a C-section?
Strength training tips and why breath-holding and bearing down matter
Real-life patient examples showing how even 10 minutes of exercise can make a difference
My Top 3 non-negotiables for pregnancy exercise:Consistency over intensity
Include pelvic floor and core work
Seek pelvic floor physio guidance where possible

Medical 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.

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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 pregnancy
What SI joint pain and pelvic girdle pain are and how common they are
Why the term “pelvic instability” can be misleading and fear-provoking
Hormonal, mechanical, and postural changes that contribute to pain
Muscle weakness versus overactive or “gripping” muscles
The emotional impact of pregnancy pain including guilt and loss of independence
Simple pain-relief strategies such as ice versus heat
The underrated power of short bursts of horizontal rest
How to adapt walking and daily movement instead of stopping exercise completely
Benefits of water-based exercise and gentle swimming
Why generic gym classes may aggravate symptoms
The value of clinical Pilates and physio-designed online programmes
Muscle regulation exercises including glute relaxation, cat-cow, and abdominal release breathing
Practical strengthening options like supported squats with resistance bands
Support tools such as pelvic support belts and compression garments
The downside of fear-based movement advice and why confidence matters
When to seek individualised professional support
Upcoming podcast themes on pregnancy strength, birth preparation, and postpartum recovery
This 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.