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 tea...

Send us a textIn this episode today, I chat with Katie James who has been a midwife for over 23 years, an International Board Certified Lactation Consultant (IBCLC) for more than 17 years and is the host and creator of the podcasts The Midwives’ Cauldron and The Feeding Couch.In today's episode, we discuss Breastfeeding Preterm Infants, in particular:Common challenges for parents who are breastfeeding preterm infants.Tips to help facilitate breastfeeding preterm infantsHow long does it take f...

Send us a textJoin this conversation where I chat with FitNest member Kiara who talks us through her birth story and recovery journey. Kiara now has 2 young children, and in this episode today Kiara talks us through her second vaginal birth along with her postpartum recovery second time around.If you are keen to be as proactive as possible with your postpartum recovery, then you will love this episode. Kiara talks us through:how she prepared for birth second time aroundhow she sup...

Send us a Text Message.Join this podcast episode with Nutritionist and Natropath Shelley McKenzie, who shares her story with Hashimotos and thyroid concerns during pregnancy.In this episode we discuss:How does the thyroid affect pregnancy?Thyroid pregnancy issuesHashimotos pregnancyUnderactive thyroid during pregnancyHigh thyroid levels during pregnancyThyroid disease pregnancy guidelinesWhich foods to avoid with pregnancy thyroid issuesIf you are wanting to learn more about thyroid concerns ...

Send us a Text Message.In today's episode, the first of three in this series, I chat through 3 ways to prepare your body and pelvic floor for birth.In this series I will talk you through:Ways to help reduce your risk of incontinence, prolapse and pelvic health concerns post birth.Ways to help reduce your risk of perineal tears and episiotomy.Postnatal rehab, returning to running, and supporting your postnatal recovery.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy...

Send us a Text Message.Join this conversation with midwife Amber Gibson, where we discuss antenatal expressing and preparation for breastfeeding during pregnancy.Some topics we discuss include:Benefits of antenatal expressingWhen NOT to do antenatal expressingWhen to start antenatal expressingHand expressing of colostrumPreparing for breastfeeding in the newborn period.If you are pregnant, then I trust you will love this episode!LINKS:Preparing for birth Pelvic health checklistFree 7 Day Tria...

Send us a Text Message.Join this conversation with Kristy Miller who has had 4 pregnancies, including 2 of her own children, followed by being a surrogate / gestational carrier to two babies.Kristy, a member inside FitNest Mama, shares her story about becoming a surrogate, how she prepared for birth, and how she managed her postpartum recovery.Kristy initially joined FitNest a few years ago after her third pregnancy, after experiencing prolapse symptoms and wanting to return to running postpa...

Send us a Text Message.In this podcast episode today I chat with Physio Fiona from Grdle Pelvic Belt and we all things pelvic girdle pain during pregnancy.Listen to this episode where we discuss:what is pelvic girdle pain?how common is pelvic girdle pain?when does pelvic girdle pain start during pregnancy?what are some treatment options for pelvic girdle painpelvic girdle pain belts - how they can helpcan lower back pain cause pelvic pain?how to relieve pelvic pain during pregnancyIf you have...

Send us a Text Message.Motherhood is busy, and finding the time to exercise with a baby and toddler can sometimes be a challenge.Join me in this episode today where I answer this listener question and I chat through 4 tips to help you find the time (and energy) to exercise as a busy mum.LINKS:Free 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 ot...

Send us a Text Message.In this episode I chat with Simone Holtznagel, who shares her pregnancy journey, birth story and recovery journey, with baby Gia being born at the end of March.Simone Holtznagel is one of Australia’s media personalities, and has appeared in shows such as 'Australia’s Next Top Model' and 'I’m A Celebrity Get Me Out Of Here'.In today's podcast episode, Simone opens up about her birth preparation, describes what she would have done differently with her birth preparation (h...

Send us a Text Message.In today's episode I chat with Kelly Benton and we discuss starting solids for babies.In particular, we discuss:- When to start solids- How to know it’s the right time to start solids- Introducing the right foods for babies- Preparing foods for infants- Important nutrients when starting solids- How to encourage positive meal times - Creating a positive feeding environment - When to seek helpKelly is a Nutritionist working across the pregnancy, postpartum and p...

Send us a Text Message.Nelly Zumbo, a 33 year old married to Australian pâtissier Adriano Zumbo, has a beautiful boy named Maximus. In this podcast episode today Nelly shares her fertility struggles, her journey with IVF, mental health challenges, having a premature baby, and the joys of being a mother to baby Maximus.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaNelly Zumbo's Ins...

Postnatal rehab is something that every woman needs and deserves after having a baby.We have invested so much into growing and birthing our beautiful baby.And afterwards, it is time to re-invest back into our body to help with our postnatal recovery, our confidence, and to help us get the most out of motherhood.In this episode today I discuss 5 signs that it might be time to invest in an online postnatal rehab program.Whether or not you want to get stronger after giving birth, get back into r...

In this episode today, Lana answers some common questions that arise during pregnancy, including:Foods to avoid when pregnantWhat not to eat when pregnantCan you eat feta when pregnant?What foods are important to eat during pregnancyKey nutrients for pregnant mumsNutritional supplements for pregnancy Lana Hirth is an Accredited Practising Dietitian and Nutritionist and founder of Hello Nutrition. Lana helps women enhance their nutrition with the power of good food to live life to t...

Today I chat with Sarah Cleaver, who is a physiotherapist and Australasian distributor for Solidea, importing a range of medical compression and support wear for use during the pregnancy and postpartum period.In this chat today with Sarah, we discuss:How does compression help during pregnancy and postpartum?When to start wearing compression during pregnancy and postpartum.Different types of compression for pregnancy and postpartum.Support wear for vulval varicosities and pelvic floor issues.S...

Charlotte Cushing is no stranger to the social professional and mental pressures of daily life but nothing could possibly prepare her for motherhood. As a clinical nurse of 10 years, she thought she had the edge over being a mum, however she is here today to share her story and explain what a crazy transition its been!As a proud representative of Australia not once, but 3 times on the international stage competing in beauty pageants around the world, she has now dived head first into her grea...

How should exercise look during pre-conception?How should exercise look during pregnancy?And how about after birth?How do we best support our changing body?Whether or not you are a keen exerciser, or perhaps you need to drag yourself out the door for a walk, this episode is for you.Rather than exercise being something we need to tick off the 'to-do' list pre and post birth, how can we re-frame exercise to help support our changing body?In this episode today we discuss pregnancy fitness and in...

If you are a mumma who is feeling tired, unmotivated, sore or weak.... and feeling the effects of the motherhood load, this episode is for you.In this episode I provide some real life strategies to help you invest in your self-care with exercise, and thus invest in your physical and mental health, to help you feel like a stronger, happier mumma.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @f...

Today I chat with Jo Hardie, who is the founder and creator of Spewy, an innovative product born out of necessity.  In today's episode we discuss toilet training.  In particular we chat about: - the difference between day and night toilet training. - timing - how to know when to start toilet training? - making toilet training a positive experience - how to manage setbacks. Six years ago, after enduring a disastrous road trip with her three children, including an incident of car sickness,...

In today's episode I chat with Holly who shares her pregnancy journey, birth story and motherhood experience. Becoming a mother didn't quite look how Holly had envisioned. This is her story of an IVF pregnancy, navigating her husbands cancer diagnosis during pregnancy, to a birth and postpartum that looked nothing like she thought it would.  Holly describes her breastfeeding difficulties, postpartum rage, sleep deprivation, and more.  As Holly describes, motherhood 'has been the most...

Hayley is the heart behind Alee Disability Support Services, bringing a deep understanding and lived experience to support parents of children with a disability.  Hayley's youngest daughter Pippa was born with Wiedemann-Steiner syndrome – a rare genetic condition which means Pippa has difficulty swallowing, floppy muscles, terrible sleep, intellectual delay and big feelings. In June 2021, life became even more complicated when Hayley was diagnosed with cervical cancer. Facing major surgery,...

What are the steps to help maximise postpartum recovery after a caesarean birth? In this solo episode I discuss things to consider during pregnancy as well as the postpartum phase. In particular we discuss: - pregnancy fitness for caesarean birth recovery - ways to help re-gain strength / energy / fitness / mobility post birth - overall health and wellness in the postpartum period. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial...

In this episode I answer a recent listener question "I’m a runner and have high tone pelvic floor muscles.  Will i have difficulty birthing my baby?" This episode is perfect if you are pregnant and you are keen to consider all your birth options. I discuss: Risk of pelvic floor trauma with childbirthThings to be aware of with pelvic floor musclesOther considerations when taking into account pelvic floor and birthing options.How to reduce risk of pelvic floor trauma with...

In this birth story, Millie, a professional dancer, shares her pregnancy journey, birth story and recovery journey. She discusses her heavy work commitments whilst pregnant, why her birth choice included an elective caesarean, and how she supported her postpartum recovery and returning to dancing. LINKS Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Millie's Instagram:...