Today's birth story is with Jo who is an everyday mama of 4 who shares her story about her 2nd VBA2C and transition to being a mother of 4. Jo shares the struggle she went through with navigating the hospital system with her 2nd VBA2C, and provides some tips and tricks as to how she navigates parenthood and life with 4 children. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram...

Today I chat with Claire, a maternal child health nurse/midwife and founder of Safe Hands Early Parenting about mental health in the months after you welcome your baby. Claire combines her professional and personal experience to help expectant parents (and those already in the thick of it!) feel empowered and more supported in their experience of raising their baby/toddler. We discuss: Ways to support your mental health in the postpartum.Importance of self-care.Finding your...

Lets open up the conversation about pelvic floor trauma and birth. In today's episode I discuss the topic of prenatal pelvic floor education and beneficial outcomes post birth. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Research discussed: Johnson et al 2022, The Importance of information: Prenatal education surrounding birth-related pelvic floor trauma mitigates...

Today I chat with fertility dietitian Mariam Metwally about nutrition for preconception health and fertility, and the importance of the first 1000 days of nutrition. Today we discuss:  Preconception nutritionImportance of the first 1000 days of nutritionTips for diet/lifestyle/supplements for both partners before conceivingImportance of diet in preconception beyond fertility - the impact on pregnancy health and health outcomes of future child We also chat about how a dietitian / nutritionist...

Picking the perfect pram for your growing can be hard. Join me in this episode as I chat to Emily Stone who is a mother of two young children, and founder of The Babybee Group who talks us through all the things to consider when choosing a pram. In this episode today, Emily discusses: How do I know what type of pram to choose?What things should I consider before buying a pram?What are some safety considerations? What should I avoid?What type of pram works with my child's stage of...

During pregnancy and post birth, abdominal muscle separation is very common. During this solo episode today, I discuss abdominal muscle separation during both pregnancy and after birth. I chat about: What is abdominal muscle separation, and why does it occur?Why does it matter if I have abdominal muscle separation?How do I know if I have abdominal muscle separation?And what can I do if I have diastasis (abdominal muscle separation)? This episode also discusses some practical tips for...

In this episode I chat with Amberlee from The Power of Birth about caesarean birth recovery. This episode is initially found on the 'Can we talk about this podcast'.  Here we chat about: Caesarean birth recoveryActionable tips for a smoother postpartum recovery.Pelvic floor health (with a caesarean and vaginal birth)The recovery path, identifying signs and symptomsSafe sequential and functional exercises postpartum, and so much more.Whether you’re a new mum who has had a belly birth, or...

In this episode I answer this listener question: "I'm hearing some information that it's best to avoid pilates or certain pilates exercises in the first trimester especially abdominal exercises. I'd love to know if this is correct or not. For context, I'm currently 7 weeks pregnant with my first pregnancy." I discuss the benefits of exercising during pregnancy, and then discuss a few considerations for exercising during the first trimester through to the third trimester. LINKS Preparing...

Enjoy this re-run of one of our most popular episodes from 2022. In this episode with Postpartum Doula Nicole, we discuss strategies to help women who've recently had a baby get the rest and support you need in the early postpartum period. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Naomi's Website: https://cocoonbynaomi.com/ ** This podcast has general information...

This one podcast can change the entire trajectory of your health and fitness over the next 12 months.   Before you get into 2024, there are 7 questions that you should ask yourself.   These questions will help you determine what worked last year, and help you get the most out of 2024. When it comes to your health and fitness, one of the biggest mistakes you can make is to get back into the 'procrastination mode', and basically keep doing what you did last year and ignoring your health and...

You've asked, so here it is! Join me for this quick set of pelvic floor exercises, to help you feel stronger inside/out. Although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey,  Everyone is different. Focus on Quality over quantity. And If you can’t hold for as long as I say, please don’t. Any discomfort or questions please do stop and consult your healthcare provider. And, don’t...

In this episode I provide some practical tips and tricks to help you stay active with a young family, whilst honouring your stage of motherhood and postpartum recovery. Thank you to this lovely listener who submitted this question. "Do you have any recommendations for staying fit and active with a young family? I have a two year old and a 6 month old, and I am finding it difficult to find a way to fit in regular exercise with the two of them. When I just had one child I found it easy to get...

In this episode we discuss tips to help expecting parents prepare for newborn sleep. This episode is with Jazz who is a Baby & Toddler Sleep Consultant with 10 years experience as a Midwife and Maternal and Child Health Nurse. She is also Mum to 3.5 year old Hazel.  Jazz's approach is a little different to other Sleep Consultants. She takes a parent focussed approach to supporting families - because when our cups are full and we get the rest we need, the ripple effects for the whole...

So today’s episode is more of a personal one.  I am sharing my story on my pelvic floor recovery after three children. Coming up into summer, was keen to get into running.  I have been thinking this for month. But, something has stopped me in my tracks, and I am going to share that with you today. Stick around for this episode, if you are: Interested in hearing my challenges I have had with my pelvic floor and recovery, stick around.If you are pregnant or postnatal and wanting to return to...

In this episode, I discuss 4 key things to help prepare for birth, whilst in the third trimester. You'll hear no mention of nurseries, baby prams and maternity clothes in this episode.  Tune in as I discuss ways to prepare for birth to help support the body, mind and soul in a way that is holistic and supports women as a whole. I trust you'll love this episode, send me a DM on Instagram @fitnestmama and let me know what you thought! LINKS: Preparing for birth Pelvic health checklist Free 7...

Today I chat with Terrie who lives in rural Australia who became pregnant with her first at 36 years old. Terrie planned for a home birth but when waters broke at 41+6 and labour didn't progress, it took a sideways step and they made the decision to go into hospital for an induction. Terrie discusses her experience with a rural/regional hospital setting, her decision for a home birth, her experience with then receiving a hospital induction, and in Terrie's words, her journey included...

In this episode today I discuss the benefits of exercising during pregnancy, and how it helps with postpartum recovery. And then we dive into tips for exercising, along with things to consider, including: incorporating pelvic floor into workoutshow to exercise with pelvic girdle painrunning modificationabdominal muscle separation pregnancy safe exercisesand more! Enjoy! LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal...

This birth story today is with Carissa, a first time mum to a 6 month old boy.  Carissa shares her journey of becoming a mother.  Trying to fall pregnant naturally for almost 2 years with two early losses; then seeing a fertility specialist who helped her fall pregnant. Fast forward to pregnancy; Carissa was sick with mild HG from week 8 to birth.   Carissa tested positive to GDM at 18 weeks, and ended up having to be induced due to multiple reduced movements.  Carissa describes an...

This simple trick which is sometimes difficult to implement, will help support you to have an amazing postnatal recovery and feel amazing inside/out. LINKS: Telehealth with Physio Kath 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...

Demi is a paediatric physio and mother of 2 and shares her pregnancy journey, birth story and recovery journey of her 2nd little baby boy. Demi discusses her VBAC (vaginal birth after caesarean birth), including how she prepared for birth (and how this was different with her first baby born via caesarean section). Demi also talks us through her birth story and recovery journey, and shares her experience with the differences (and similarities) with birthing via caesarean versus vaginal...

Today I discuss example birth plans with Dr Hugh Porter. Dr Hugh Porter is a highly skilled obstetrician with a passion for both low and high risk pregnancies. Dr Porter is happy to provide: natural birth, waterbirth, Calmbirth®, VBAC (vaginal birth after caesarean section), Elective caesarean section, Maternal assisted caesarean section, Induction of labour and Twin birth (vaginal or caesarean). He is also a competent laparoscopic surgeon and colposcopist.] In today's episode we...

Today's episode discusses pregnancy and birth after birth trauma.  I am speaking with Dr Rosie Pajak who is a Perinatal Clinical Psychologist with many years experience supporting families after birth trauma. Rosie recognised how isolating a distressing birth experience can be and set up the Birth Healing Collective to bring parents together to heal. Her beautiful Birth Healing Program supports parents to process difficult birth experiences and shares tools to help them move forward feeling...

Caring for your pelvic floor and perineum after a vaginal birth. If you’ve been listening to me for awhile, you will know that everything I do is helping you to be proactive, it is helping you to protect yourself from unwanted issues. It’s about being on the front foot, rather than being reactive and treating things AFTER they’ve occurred. So thus, this episode today is to help your pelvic floor and perineum feel better after birth, and these strategies today are really for those first few...

Enjoy this beautiful story where Rachael shares her pregnancy journey, birth story and postpartum recovery journey. Rachael shares her story about being a 1st time mum (with a previous miscarriage), vaginal birth, morphine, strep B birth story and postpartum recovery. Rachael shares the fact that she had a positive birth story and recovery, despite a few hiccups along the way. Would you like to share your birth story?  Complete this form HERE. LINKS: Preparing for birth Pelvic health...

Today I speak with Carina O'Brien from Working Mumma, about returning to work after having a baby. Carina is the mum of 2 boys, a fur baby and angle baby. She is the founder of Working Mumma and also has a corporate role as Head of Strategy. She founded Working Mumma to support, provide community and inspiration to women in being able to thrive having a career whilst being a mum. In today's episode we discuss: Tips for returning to work after having a babyWhat are the challenges women faced...