The FitNest Mama Podcast

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.auFree Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio ** 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 birthFree Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio ** 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 textTrigger Warning: This Episode Isn't for EveryoneThis episode of the Pregnancy, Birth & Recovery Podcast is a deeply emotional and raw conversation. If you are currently in a vulnerable place, please be aware that we discuss postnatal depression, the loss of a loved one, conception through grief, and termination for medical reasons. If this isn't the right episode for you, please feel free to skip this one and join us for Part 2, where Brianne shares her beautiful birth story.Navigating Grief, Loss, and MotherhoodIn this powerful episode, Brianne shares her deeply personal journey of navigating motherhood through immense grief. Following the devastating loss of a family member to postnatal depression, she faced the emotional weight of conceiving through grief, only to be confronted with an incredibly difficult decision—terminating the pregnancy for medical reasons.This conversation is filled with raw honesty, vulnerability, and important reflections on the intersection of loss and new beginnings. If you or someone you know has experienced grief while trying to conceive, or has faced the pain of making an impossible decision for medical reasons, Brianne's story may provide comfort and connection.Topics Discussed:

Send us a textAs a physiotherapist specialising in pregnancy, postpartum recovery, and pelvic floor health, I'm a huge advocate for pelvic floor exercises— I love them, I live them, and I quite literally breathe them (haha!). But, with so much information online, it's important to ask: Are pelvic floor exercises right for everyone?In this episode, I dive into:The benefits of pelvic floor exercises in reducing the risk of incontinence and pelvic health issuesWhy traditional pelvic floor strengthening might NOT be appropriate for some womenHow factors like overactive pelvic floor, anxiety, athletic training, and birth trauma need to be consideredMy gold standard approach to pelvic floor recovery—before, during, and after pregnancyWhat does an ideal pelvic floor care plan look like?✅ 33/34 weeks pregnant – Pelvic floor assessment + birth prep✅ 2 weeks postpartum – Telehealth check-in✅ 6 weeks postpartum – Full pelvic floor assessment✅ Beyond 6 weeks – Individualized return-to-exercise plan based on birth recoveryAfter working with hundreds (if not thousands) of women, I know first-hand that one size does NOT fit all when it comes to pelvic floor health.Tune in to learn how to best support your body during pregnancy and postpartum—without falling into the “one-size-fits-all” trap!Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio ** 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 makes some women feel strong, happy, and confident in their postpartum recovery, while others struggle to find their rhythm? In this episode, we're diving into the three key traits that set strong mamas apart when it comes to postnatal recovery. These are not about being perfect but about building habits and mindsets that support your body and well-being.Whether you're a new mama or further along in your journey, these insights will help you create a smoother, more sustainable recovery—without relying on fleeting motivation.What You'll Learn:

Send us a textIn this beautiful and honest birth story, I'm joined by Noni, a midwife, sonographer, and FitNest Mama member, who shares her personal journey from pregnancy to birth and beyond. Noni takes us through her vaginal birth, how she prepared mentally and physically, and how the TENS machine became a key tool for managing contractions during labour.As a midwife herself, Noni brings a unique perspective to birth preparation, labour strategies, and the emotional and physical changes of postpartum recovery. Whether you're preparing for birth or simply love hearing real stories from other mums, this is an episode filled with wisdom, warmth, and practical advice.What We Cover: Noni's pregnancy journey — managing pelvic girdle pain and adapting her exercise routineHow Noni prepared for birth using affirmations, hypnobirthing principles, perineal massage and moreThe story of her vaginal birth — from stretch and sweeps to an artificial rupture of membranes (ARM)Using a TENS machine for pain relief and how it helped her stay active and in control during labourNavigating an unexpected heart rate drop and the quick decision to move things alongPost-birth recovery — returning to running, pelvic floor challenges, and finding a new sense of self as a mumFree Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: 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 concerns you may have regarding your health or medical condition.

Send us a textWelcome to another series of pelvic floor exercises!This is the second series of pelvic floor exercises, restarting on the podcast. Join me as I talk you through a set of pelvic floor exercises, including quick lifts, slightly longer holds, and pelvic floor relaxation.Over the next few months I will commence another series of pelvic floor exercises that will include all the different types - kegals, long endurance holds, power lifts, you. name it.Enjoy!Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: 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 concerns you may have regarding your health or medical condition.

Send us a textIn today's episode I am discussing the best pelvic floor exercises to do during pregnancy and post birth.Topics discussed:1. Awareness of the pelvic floor is key - are these muscles zipped up and activated? Are they relaxed?  Is this area relaxed during bowel motions?  2. Importance of deep breathing/ belly breathing and pelvic floor relaxation (particularly important in the last trimester of pregnancy). 3. Pelvic floor strength, and how to support postpartum strength return after giving birth.4. How exercising during pregnancy helps with postpartum recovery.5.  As always, if you have any concerns about your pelvic floor function please see your local pelvic floor physio and/or doctor.LINKS:Preparing for birth Pelvic health checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. LINKS: 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 concerns you may have regarding your health or medical condition.

Send us a textIn this episode, I chat with Nicole Gleeson, a paediatric nurse, who discusses newborn and baby fever.We discuss common questions and concerns new parents have about fever in a young baby or child, including:What to do if your baby is under 3 months old versus older than 3 months.Best way to measure temperature in a baby.Red flags and when to take your baby to see a doctor.Rhythm First Aid WebsiteRhythm First Aid Instagram** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: 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 concerns you may have regarding your health or medical condition.

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 tears.Only around 3% of women in Australia will experience a 3rd or 4th degree tear (a tear that extends into the anal spincter).Luckily, there are evidence-based ways that you can reduce the severity or risk of perineal trauma.Listen to this episode where I talk through perineal massage, perineal preparation for childbirth and other ways to help support the pelvic floor area during and after birth.Abdelhakim et al, 2020: Antenatal perineal massage benefits in reducing perineal trauma and postpartum morbidities: a systematic review and meta analysis of randomised controlled trials.Free Register now: https://www.fitnestmama.com/pregnancyworkshopLINKS: 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 concerns you may have regarding your health or medical condition.

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 for the milk to come in for preterm babiesSkin to skin contact, expressing, feeding sleepy babies and so much more.Whether you have a preterm infant or not, I trust you will find this episode helpful to support you on your breastfeeding journey.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteKatie James website: https://www.katiejames.site/The Feeding Couch Podcast: https://www.katiejames.site/the-feeding-couch** 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 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 supported her postpartum recovery second time aroundpractical tips and advice that helped with her postpartum recoveryhow FitNest helped her in her recovery journey.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaKiara's Instagram: @insideouthealthwellnessInside Out Health Wellness** 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 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 during pregnancy, then this episode is for you.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaShelley McKenzie website: https://freedomwellness.com.au/aboutInstagram @shelleymckenzie_naturopath/** 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 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 WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmama** 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 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 Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaConnect with Amber Gibson:Instagram @bodybirthandbabywww.bodybirthandbaby.com.au

Send us a Text Message.Join this conversation with Kristy Millar 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 postpartum.This is a lovely positive chat where Kristy shares her birth story, pregnancy journey and postpartum recovery.  Enjoy!LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaConnect with Kristy- @run_with_kristy@conceiveabilities** 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 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 pelvic girdle pain I trust you will love this episode.  If you know someone with pelvic girdle pain, then be sure to send them this episode.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaFiona's Instagram: @pelvicwellnessphysioGrdl Website: https://grdlbelt.com.au/Grdl Instagram: @grdlbelt** 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. If you want to help your body recover after birth.If you want to get stronger in your core and pelvic floor muscles.If you want to reclaim your abdominal strength, then this 7 day challenge is for you.Join us for a free 7 day trial: www.fitnestmama.com

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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. If you want to help your body recover after birth.If you want to get stronger in your core and pelvic floor muscles.If you want to reclaim your abdominal strength, then this 7 day challenge is for you.Join us for a free 7 day trial: www.fitnestmama.com

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 (hint, it's to do with her pelvic floor!).Simone also describes her vaginal birth including use of epidural, and she also shares what she did with her placenta, including placental encapsulation and a placenta smoothie!LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaSimone's Instagram: @simoneholtznagel** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshop

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 paediatric space. After suffering perinatal anxiety, miscarriage, and postpartum depletion along her journey to motherhood, Kelly felt compelled to help others have a better experience.Her dream is to help women like you feel their best throughout one of the most demanding and rewarding periods of life, so they can spend less time worrying about their health and more time enjoying the moments that matter.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaKelly's Instagram: @feeding.the.bumpBookings: https://feedingthebump.as.me/discovery-callBreastfeeding nutrition freebie: https://feedingthebump.myflodesk.com/breastfeeding** 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. 

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 Instagram: @nelly.zumbo** 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

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 running, or support your mental health, this episode is for you.LINKSReturn to Running ChecklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaSPONSOR:Enter code FITNEST20 for 20% off Solidea's maternity range.  www.solidea.com.au

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 the full.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaLana Hirth's Website: Hello NutritionLana's Instagram: @lanahirthdietitianNew Mum's Nutrition PodcastPrevious episode with Lana - Constipation during pregnancy** 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. Enter code FITNEST20 for 20% off Solidea's maternity range. www.solidea.com.au

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.Support wear for pelvic girdle and low back pain and swelling.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaSolidea Instagram: @solideaSolidea: 20% off with Coupon Code 'FITNEST20'.  www.solidea.com.au** 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. Enter code FITNEST20 for 20% off Solidea's maternity range. www.solidea.com.au

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 greatest journey yet of becoming a mother!Charlotte is a new mum to her premature bundle of joy, Winston Wolf born on March 11th 2024 after her waters broke early at 36 weeks.She is here to share her own birth story, and talk about the pressures we put on ourselves being a first time mums, along with her new found joy of being a parent with fiancé, Michael Turnbull.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaCharlotte Cushing's Instagram: @charlotte.p.cushing** 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. Enter code FITNEST20 for 20% off Solidea's maternity range. www.solidea.com.au

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 investing back into our body during this phase of pregnancy and postpartum.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaThe No BS Approach to Motherhood Podcast - Spotify: https://podcasters.spotify.com/pod/show/nobsapproachtomotherhoodwww.spewy.com.au and use code 'fitnest15' to receive $15 off your first order.

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 @fitnestmamaEPISODE SPONSORThis episode is sponsored by Spewy.  Who says dealing with toilet training accidents or sickness has to be a drag? Not anymore! Introducing Spewy Bed Mats – your ultimate sidekick for hassle-free nights and super-quick clean-ups!Picture this: no more wrestling with soggy sheets or remaking beds at 3 a.m. Spewy Bed Mats swoop in to save the day, soaking up to 2 litres of liquid! Plus, with their waterproof backing, you can kiss leaks goodbye and say hello to a better night's sleep. For peace of mind and stress free nights order now at www.spewy.com.au and use 'fitnest15' to receive $15 off your first order.** 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. 

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, she recognised the need for a solution that would eliminate the hassle of using towels and buckets whenever children fell ill. Determined to create something both practical and appealing to children, Jo embarked on a mission to develop a versatile product that would simplify the lives of parents everywhere.After customer feedback Spewy now also offers a range of Bed Mats, which are discussed in this episode.For $15 off your first order, use the code FITNEST15 at checkout: LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaSpewy Website: www.spewy.com.auSpewy Instagram: @spewyauEnter coupon code 'fitnest15' for $15 off your first order.** 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. www.spewy.com.au and use code 'fitnest15' to receive $15 off your first order.

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 difficult but incredible journey I have ever experienced.Holly shares:Having a baby with her husband via IVF as a result of a sex change.Preparing for birth and my challenging birth experiencePreparing for postpartumOvercoming breastfeeding difficultiesManaging postpartum rageNavigating husbands cancer diagnosis and treatment during pregnancy and postpartum.Learning how to take care of myself properly and maintaining a positive mindset through it all.LINKSPreparing for birth workshopFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. www.spewy.com.au and use code 'fitnest15' to receive $15 off your first order.

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, and at the same time, Pippa had just undergone surgery to place a feeding tube in her tummy and required extensive care.Hayley sought assistance from National Disability Insurance Scheme (NDIS), but the support she needed wasn't readily available. In Hayley's words, it felt like life was falling apart.Then, someone said they could help. Even though support coordination wasn't initially part of their NDIS plan, a support coordinator showed Hayley how to use Pippa's plan more effectively and get the help they so desperately needed at the time.In today's podcast episode, Hayley sheds light into navigating the NDIS and provides support for parents who have a child with a developmental delay or disability.** 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. LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaHayley's Website: https://aleedisability.com/Hayley's Instagram: @aleedisabilitysswww.spewy.com.au and use code 'fitnest15' to receive $15 off your first order.

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 checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition.  

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 childbirth.LINKS:Preparing for birth Pelvic health checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

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.LINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaMillie's Instagram: @millieslennett** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshop BabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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 checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaJo's Instagram: www.instagram.com/the_everyday_mummaPrevious episode with Jo [3rd baby, 1st VBA2C birth story].** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshop BabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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 village.Difference between a tough day/week and postnatal depression or anxiety.What are the next steps if you have concerns about your mental healthLINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaClaire's Instagram/TikTok: @safehandsparenting @themoment.podcastClaire's website: www.safehandsparenting.com.auMum Mood Booster - https://www.mummoodbooster.com/public/Dad Booster - https://www.dadspace.com.au/dad-booster-study/Mum2BMoodBooster - https://www.mum2bmoodbooster.com/public/PANDA helpline: 1300 726 306Lifeline: 13 11 14Beyond Blue - https://www.beyondblue.org.au/mental-health/check-your-mental-health** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshop BabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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 checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaResearch discussed:Johnson et al 2022, The Importance of information: Prenatal education surrounding birth-related pelvic floor trauma mitigates symptom-related distress.  https://www.ingentaconnect.com/content/wk/jwh/2022/00000046/00000002/art00002** 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. Free Register now: https://www.fitnestmama.com/pregnancyworkshop

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 can help with fertility, what is the optimal fertility diet, and specifically some foods that are good for diet.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaMariam's Instagram: @tayyibnutritionMariam's Website: tayyibnutrition.com.au** 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. BabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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 development (eg forward facing versus rear facing etc)And so much more!LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaBabyBee Website: https://babybeeonline.com/BabyBee Instagram: @babybeepramsBabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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 pregnancy, including a discussion around:Abdominal support wearLifting older children - recommendationsWorkout programs you can trustExercises to avoid.If you are pregnant or newly postnatal, I trust you will find this episode valuable today.LINKS:Preparing for birth Pelvic health checklistFree 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 other qualified health professional with any questions or concern.

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 simply interested in postpartum recovery, this episode is for you.LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaThe Power of Birth WebsiteCan We Talk About This Podcast** 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. BabyBee Website (sign up to newsletter to stay in the loop): https://babybeeonline.comUltimate pram guide: https://babybeeonline.com/pages/the-ultimate-pram-guide20% Discount: Code 'FITBEE20' T+Cs apply

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.LINKSPreparing for birth Pelvic health checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

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 checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaNaomi's Website: https://cocoonbynaomi.com/** 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. Edwards & Co is offering our listeners an exclusive deal. Head to edwardsandcobaby.com.au and use code FITNESTMAMA at checkout for 15% off storewide.

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 wellness goals. If you do that, you'll feel the same way, get the same results and the same progress with your health and fitness.  Which is fine if you are happy with your fitness and health goals.  But if you want to make a few healthy changes for 2024? Things need to change. At the start of the new year, I ask myself 7 questions that allow me to work on a plan that will actually work for the year ahead. I unpacked these and answered them personally on the podcast this week.LINKS:Preparing for birth Pelvic health checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. Join the 7 day free trial, and 20% discount off first payment, using code 'RESET20'.Promo ends 8th January 2024. https://members.fitnestmama.com/offers/yrABwAXY?coupon_code=RESET20

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 forget these exercises don't substitute for a pelvic floor assessment by your local pelvic floor physio, they are designed to help with motivation, and support, to just help you to get them done more consistently.Right, let's dive in!LINKSUpcoming Challenge inside FitNestFitNest Mama WebsiteFitNest Mama Instagram: @fitnestmama** 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. Join the 7 day free trial, and 20% discount off first payment, using code 'RESET20'.Promo ends 8th January 2024. https://members.fitnestmama.com/offers/yrABwAXY?coupon_code=RESET20

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 out for walks or jogs with the pram but now managing my toddler as well means it all seems too difficult. Do you have any suggestions? I've always been an active person and have found the recent reduction in exercise has been affecting my overall well being. Thank you and for the work that you do!"Enjoy this episode, and if you have any other tips that help you to stay active with a young family, then send me a message on Instagram @fitnestmama, I'd love to hear from you!LINKS:Preparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaEpisode with Kick Pregnancy Podcast: ProlapseWant to share your birth story? Fill in this form CLICK HEREPODCAST SPONSOR:Today's episode is brought to you by Edwards & Co, a New Zealand-owned stroller and nursery brand, offering prams and accessories aimed at making parenting a smoother ride. If you're a soon-to-be parent, you'll know (or you'll soon find out) that choosing a pram can be overwhelming. Edwards & Co is here to ease you into new parenthood with pram features you didn't know you needed before having a baby. The prams are easy to fold, light, and easy to push and manoeuvre.And here's the best part: Edwards & Co is offering our listeners an exclusive deal. Head to edwardsandcobaby.com.au and use code FITNESTMAMA at checkout for 15% off storewide.** 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. Join the 7 day free trial, and 20% discount off first payment, using code 'RESET20'.Promo ends 8th January 2024. https://members.fitnestmama.com/offers/yrABwAXY?coupon_code=RESET20

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 family are incredible.In this episode today we discuss:There are no bad habits when it comes to sleepIt's safe to prioritise your needs.The importance of awake windowsUsing darknessImportance of wind-down routineLINKSPreparing for birth Pelvic health checklistFree 7 Day Trial Pregnancy WorkoutsFree 7 Day Trial Postnatal WorkoutsFitNest Mama WebsiteInstagram @fitnestmamaJazz's Instagram @lets__sleepwww.letssleep.com.au** 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.Use the code 'FITNEST15' for 15% discount at www.storksak.com.au

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 running.Just keen to hear about my rehab process post birth, stick around.LINKS:30 Day Pelvic Floor Challenge: FREE sign upFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

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 checklistFree 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 other qualified health professional with any questions or concerns you may have regarding your health or medical condition.