Setting realistic fitness goals during pregnancy and postpartum, especially during winter

Send us a textAs a women’s health physio, I’m a big advocate for staying active during pregnancy and postnatally — but knowing how to exercise safely and effectively isn’t always straightforward.In this episode re-run of the Pregnancy, Birth & Recovery Podcast, I’m unpacking 4 common mistakes I see women make when it comes to exercising during pregnancy and after birth. Whether it’s doing too much too soon, avoiding movement altogether, or not having the right support in place — these missteps can impact your pelvic floor, core, and overall recovery.We’ll cover: ✔️ The risks of returning to running too early ✔️ What to know about your pelvic floor before jumping into workouts ✔️ How to exercise safely even when tired, time-poor, or overwhelmed ✔️ Why getting the right guidance matters — and where to find itBecoming a mama is incredible, but it’s also a huge shift physically and mentally. This episode is here to help you feel informed, supported, and confident — no matter where you’re at in your motherhood journey.Prenatal workouts: https://www.fitnestmama.com/program/pregnancy-exercise-program-online/Postnatal workouts: https://www.fitnestmama.com/program/postpartum-exercise-program-online/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 ** 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.

Send us a textIn this episode of the Pregnancy, Birth & Recovery Podcast, we’re joined by Dr Nicole Gale, a General Practitioner and Lactation Consultant who works exclusively in Breastfeeding Medicine and Maternal/ Infant Health at Juno Specialists in Melbourne. Dr Nicole brings a thoughtful, evidence-based approach to supporting mothers through the often painful and stressful experience of mastitis and other lactation-related breast issues.Whether you're currently breastfeeding or still pregnant and preparing for the fourth trimester, this episode offers supportive, clear and practical advice you won’t want to miss.In this episode, we cover:What is mastitis? – Understanding the spectrum from inflammation to infectionEarly signs of mastitis – How to spot it before it escalatesTreatment of mastitis – When to seek help, conservative care, and antibioticsMastitis prevention – Simple habits and positioning tips that make a differencePractical tips for managing symptoms – Ice, warmth, pain relief and moreInflammatory breast conditions – How mastitis differs from blocked ducts, engorgement, and moreMastitis vs. breast abscess – When to be concerned and what to look forMilk blebs – What they are and how they relate to blocked ducts or mastitisProbiotics and mastitis – The current research and how they may helpReverse pressure softening – A helpful technique to support milk flow and comfortBreastfeeding tips for pregnant women – What you can do now to feel more prepared postpartumDr Nicole’s holistic approach to supporting new mums – When to see a GP, lactation consultant, or physioAbout Dr Nicole Gale:Dr Nicole Gale is a GP and lactation consultant with a deep passion for women’s health, pregnancy, postpartum care, and infant feeding. She works at Juno Specialists, where she supports mothers with complex breastfeeding challenges, mastitis, and more, combining medical expertise with a warm, compassionate approach.🎧 Tune InThis episode is perfect for:Pregnant mums wanting to feel more prepared for breastfeedingNew mothers navigating breast pain or mastitisAnyone wanting a clear, evidence-based explanation of how to manage and prevent mastitisJuno Specialist websiteInstagram: Juno SpecialistsPrenatal workouts: https://www.fitnestmama.com/program/pregnancy-exercise-program-online/Postnatal workouts: https://www.fitnestmama.com/program/postpartum-exercise-program-online/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 ** 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.

Send us a textPlanning your birth and wondering whether to aim for a vaginal birth or opt for a caesarean? In today’s episode, we’re unpacking the many layers of this decision—without judgement, just clarity.I'm joined by Melbourne-based obstetrician and gynaecologist Dr Amber Moore, who has supported thousands of women across both public and private healthcare systems. Together, we explore the practical, emotional, and medical considerations when it comes to choosing your birth plan.Whether you’re early in pregnancy, nearing your due date, or feeling unsure about your delivery options, this episode offers expert insights to help you feel empowered and informed.Dr Amber Moore's website Dr Amber Moore's InstagramPrenatal workouts: https://www.fitnestmama.com/program/pregnancy-exercise-program-online/Postnatal workouts: https://www.fitnestmama.com/program/postpartum-exercise-program-online/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 ** 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.

Send us a textIf you’re feeling stuck in a winter motivation slump—whether you’re pregnant, recently had a baby, or you’re deep in the motherhood juggle—this episode is for you. I’m chatting through how to gently get moving (even when you’d rather hibernate!), with realistic advice that fits busy, tired lives. Plus, I’ll introduce the brand new Winter Warmer Challenge inside FitNest Mama. In this episode: Why you don’t need to rely on motivation to exerciseSetting realistic fitness goals as a mum or mum-to-beHow short, gentle movement can boost your energy and wellbeingTips for adapting workouts around pregnancy, postnatal life, and endless to-do listsThe power of consistency (not perfection) for long-term healthBuilding small habits that last—even when it’s cold and dark outsideAll the details on the Winter Warmer Challenge: weekly live workouts, community support, and how to join (with a free 7-day trial for new membersLINKS: 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 ** 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.

Send us a textWhat happens when you're a women’s health physio and you’re diagnosed with a prolapse? In today’s episode, I’m joined by the lovely Rosie Purdue of Hatched House—physio, mum of two, and hockey player—who shares her deeply personal journey of recovery, trial and error, and reclaiming her body after prolapse and pelvic pain.Together we unpack what it’s really like to return to sport while managing prolapse symptoms—and how emotional recovery plays just as big a role as the physical.In this episode we cover:Rosie’s personal experience with prolapse after a vaginal birthManaging pain from a coccyx fracture and its impact on pelvic floor recoveryThe emotional toll of prolapse—even as a physiotherapistCommon prolapse symptoms: incomplete bowel emptying, stress incontinence, vaginal bulgeHow Rosie uses tools like splinting, Contiform, and pessariesThe bother scale and what “worsening” symptoms really meansNavigating sex, sport, and confidence after diagnosisHow to know if surgery might be right for you—and when to seek a second opinionThe difference between structural vs muscular recoveryEncouragement for new mums navigating early prolapse symptomsBook an appointment at Hatched House: https://www.hatchedhouse.com.au12 week Return to Running Program:https://www.fitnestmama.com/program/return-to-running-program/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 ** 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.

Send us a textA prolapse doesn't necessarily mean running is off the table.  There are many women who return to all sorts of sports with a prolapse!And the right plan can definitely help.This episode dives into what it really means to return to running after a prolapse diagnosis. Whether you're newly postpartum or months down the track, understanding your body's readiness is key to avoiding setbacks and regaining confidence in movement.Here’s what’s covered in this episode:What pelvic organ prolapse is and why it may impact runningWhy the 12-week wait before running is about more than just timeFunctional benchmarks to assess if your body’s readyHow prolapse symptoms (like heaviness or bulging) affect exerciseWhat to know about pessaries and pelvic floor assessmentsThe role of strength, stability, and gradual progressionRed flags to watch for and when to seek professional supportWhy every woman’s recovery timeline is different—and that’s okayMentioned in this episode:https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf12 Week Return to Running Program: https://www.fitnestmama.com/program/return-to-running-program/Book a pelvic floor assessment with Physio Kath:https://www.hatchedhouse.com.au/katherine-baquieLINKS: 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 ** 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.

Send us a textLooking for answers about lubricants, vaginal health, and what’s safe to use when pregnant, breastfeeding, or trying to conceive? This episode has you covered.I chat with Dr Raelia Lew about everything from types of lubricants to their role in supporting comfort, intimacy, and pelvic health.In This Episode We Cover:The difference between water, silicone, and oil-based lubricantsWhen and why you might want to use a lubricantSafe lubricants for pregnancy and breastfeedingThe best lubes when you're trying to conceive (TTC)Lubricants for vaginal dryness and vaginismusHow the right lubricant supports vaginal health and pleasureThe science behind Ellechemy – a luxury, evidence-based intimate wellness brandAbout Dr Raelia Lew:Dr Raelia Lew is a Board-Certified Reproductive Endocrinologist, Fertility Specialist, and Director of Women’s Health Melbourne. She holds a PhD in Reproductive Genetics and is a Clinical Senior Lecturer at the University of Melbourne. She co-founded Ellechemy to elevate female pleasure through medically-formulated, customisable intimate products.Common Questions Answered in This Episode:What’s the best lube for pregnancy?Can lubricant affect fertility when TTC?What lubricants help with vaginal dryness?Are oil-based lubes OK for sensitive skin?How do I choose a safe, effective lubricant?LINKS:womenshealthmelbourne.com.auInstagram @womenshealthmelbourneellechemy.com.auLINKS: 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 ** 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.

Send us a textIn this chat with Brigid from the Kick Pregnancy Podcast, I chat about pelvic floor exercises that are used to strengthen your pelvic floor and why they may not be for everyone.I also discuss my 5 star gold standard for caring for your pelvic floor during pregnancy, to help support an amazing postnatal recovery.Listen to the Kick Pregnancy PodcastFind Brigid on Instagram @thekickpregnancypodcastLINKS: 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 ** 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.

Send us a textPelvic pain can sometimes be a misunderstood symptom of endometriosis—especially for women trying to conceive. In today’s episode, we’re joined by Dr Mei Cheah, a fertility specialist, obstetrician, gynaecologist, and laparoscopic surgeon who specialises in the management of endometriosis and fertility surgery.Together, we dive into endometriosis, how it can affect fertility, and most importantly—what can actually help. From surgical options to pelvic physiotherapy, we explore the evidence-based approaches that support pain relief, improved function, and fertility success.Whether you’ve been diagnosed with endometriosis, are navigating unexplained pelvic pain, or are on a fertility journey and feeling unsure where to turn—this episode is full of compassionate, expert insight.What is covered in this episode:What endometriosis actually is—and why pelvic pain is such a common symptomHow endometriosis can affect your fertility and what red flags to watch forThe latest treatment options: from surgery to lifestyle to physioWhen to consider seeing a fertility specialistThe role of pelvic health physiotherapy in managing pain, improving sexual comfort, and supporting the body for conceptionThe emotional toll of pelvic pain and fertility challenges—and how to build a multidisciplinary team around youLINKS:www.instagram.com/createfertility_auswww.instagram.com/createhealth_auswww.create-health.com.auwww.createfertility.com.auLINKS: 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 ** 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.

Send us a textAfter a turbulent few years, in this second part of Brianne's birth story, Brianne shares her beautiful positive birth story.In this episode today, Brianne discusses:IVF with genetic testingPregnancy after lossHer positive birth storyRecovery after birthLINKS: 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 ** 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.