Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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In this episode, pelvic floor physiotherapist Kath Baquie discusses returning to running after having a baby and why readiness is about more than simply reaching a certain number of weeks postpartum.
Many women are told they can return to exercise at six weeks or start running at twelve weeks, but recovery after pregnancy and birth is not determined by a timeline alone. Kath explains the pelvic floor, strength and impact milestones she looks for when supporting women returning to running after pregnancy.
In this episode you'll learn:
• Why time postpartum does not automatically mean you're ready to run
• Pelvic floor signs to look for before returning to running
• Strength and impact milestones that can help guide your progression
• What symptoms may suggest you need additional support
• What to expect when you first start running again after birth
• Why recovery, nutrition and overall wellbeing also play an important role
Whether you've had a vaginal birth or caesarean birth, this episode will help you better understand how to approach postpartum running with confidence.
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 episode, I share the honest conversation I wish someone had shared with me before my first pregnancy. Looking back now as a pelvic floor physiotherapist and mum of three, there are so many things I would approach differently when it comes to birth prep, pelvic floor support, and postpartum recovery.
This episode is not about fear or chasing the “perfect” birth. It is about understanding your body, feeling informed, and giving yourself the support you deserve during pregnancy, birth, and beyond.
In this episode, we discuss:
What I would personally do differently if I was pregnant for the first time again
Why there is no one “perfect” type of birth
How age and genetics may influence pelvic floor recovery
The importance of pelvic floor assessments during pregnancy
Overactive pelvic floor and how it may affect birth
Why learning to relax the pelvic floor matters just as much as strengthening it
How pelvic floor assessments help create baseline postpartum recovery goals
The role of regular exercise during pregnancy for childbirth and recovery
Perineal massage and reducing the risk of severe tearing
Why I believe every woman deserves a proper 6-week postnatal check
The importance of postpartum rehab and recovery support
Why I would avoid excessive “birth prep stretches”
The mistake I made by doing too much too soon postpartum
What I wish I knew about labour, transition, and birth education
My reflections on epidurals and pelvic floor relaxation
Why postpartum recovery deserves far more attention and support
Whether you’re currently pregnant, preparing for birth, or navigating postpartum recovery, I hope this episode helps you feel more informed, supported, and reassured that every birth journey is unique.
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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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.