FAQs ABOUT FITNEST MAMA

FitNest Mama is created by a qualified and practicing physiotherapist – not a general personal trainer. Kath has worked with women of all life stages and abilities, and provides different levels and modifications to help you safely look after your body during your phase of motherhood.

What’s more, FitNest Mama provides holistic care – it’s more than workouts and information. It has input from dieticians, midwives, respected hypnobirthing experts, and more.

If you're very early after birth 0-6 weeks, FitNest helps to provide support and advice to help you rest and recover. Then once you've had medical clearance and you feel like your body is ready for it, you can commence our postnatal workouts.

FitNest Mama has a selection of gentle workouts that has been created for mamas with an achey pelvis or back. In addition, all workouts are created by a perinatal physiotherapist , and modifications are always provided for those in discomfort.

Of course, you should never put up with pain and it is always recommended you consult your healthcare provider if you have any concerns. But in addition, there are pelvic-pain friendly workouts and resources to help you with self-management strategies for your pain - including spikey ball massage, tips for sleeping, stretches and more. FitNest will perfectly compliment any hands-on/face to face treatment you may require.

Absolutely! If you’re at any stage of pregnancy or postpartum, the answer is yes!

Even if you're 36 weeks pregnant, there is heaps of information to help you have an empowered and confident childbirth experience and postnatal recovery.

FitNest has been designed to help you with whichever stage of pregnancy, childbirth or after birth recovery you require, right through from pregnancy to getting back into running.

In addition to a Pregnancy Module, there is also a Childbirth & After-birth Recovery Module. With safe, effective exercises to do in those early days postpartum, and advice to help your abdominal & pelvic floor muscles recover, there is so much to dive into to help you to have a confident childbirth and amazing postnatal recovery.

Absolutely! There are some really gentle core connect exercises for you to do in those first 6 weeks after birth (provided you haven’t had any medical complications), and then once you've had your postnatal medical check, which is usually around 6 weeks, you can commence the regular postnatal classes. In addition, there are a whole heap of resources to help with your after birth recovery from 0-6 weeks, including info to help support your abdominal separation (diastasis rectus abdominis), and your first poo!

FitNest isn’t about being “fit”, it is about feeling great, and moving in a way that is going to help your body rejuvenate and restore, so that you can get the most out of your stage of motherhood. FitNest has been created by a physio and caters for different levels of strength and fitness. FitNest has an app with a large library of on-demand (24/7) workouts, along with modifications for different levels of ability. FitNest Mama’s learnings are self-paced for every stage of your pregnancy and postnatal journey. This means you don’t need to have a certain level of fitness or experience.

And If you’re not exercising, now’s the best time to change that!

Because you receive support from a physio for women, you can ask questions in real-time, and you will have help to feel clear and confident about getting maximum results from your membership.

All our members have access to a Pelvic Health Checklist, which is a guide to help you know if you would also benefit from seeing a pelvic floor physio for 1:1 assessment & treatment. Of course, if you ever have any concerns, you are best to have them checked out by your trusted healthcare provider.

This membership complements any additional treatment being received. In addition to pelvic pain and pelvic floor friendly workouts with modifications available, learning modules, guest expert speakers and regular ongoing support, this membership also has a lovely private community of other mamas living the same experience.

You can ask any questions you need, and have the support from Kath, via the private Facebook Group. Kath is here to support you to have a wonderful pregnancy, childbirth & after-birth recovery.

It’s all of the above! That’s what makes a FitNest Mama Membership so unique, effective and amazing value! FitNest Mama Membership combines:

Pregnancy & Postnatal Physio-created workouts to help you exercise, prepare for, and recover from birth.

Includes:
- Preparing for Birth Program.
- Pregnancy + Postnatal Physio-created workouts.
- Recovery Resources and workouts.
- 30 day pelvic floor challenge.
- 12 week Return to running program.
- Combination of pilates, yoga, strength and fitness workouts.
- Modifications suitable for every stage of pregnancy and the postpartum period.

All are in video format, with no special equipment required, so you can follow along as Instructors demonstrates each one.
All workouts are available via an app, so you can access where and when you want - whether or not it’s a quick session after work, when your bubba is asleep, or while your toddler is playing next to you.

Things change fast in the perinatal period! You can ask Kath questions on the fly via our private Facebook group, or tune into the regular live Q&As, to help feel more confident throughout your motherhood journey.

Plus, get front row seats to interviews with experts on maternal, holistic and mental health fields.
Community + connection
Every mama needs a village! Make friends and tap into the real talk, reassurance and wisdom of women who share your experiences in this private Facebook community.

As part of FitNest Mama you have access to a 12 week postnatal return to running program. This includes tests to check if your body is ready to hit the pavements, a 12 week running guide, and access to workouts that are designed to help take you to that next level. Even if you don't want to actually return to running, this program is designed to help you boost your postnatal rehab up a notch.

It is recommended you commence this program once you are at least 12 weeks postnatal, but in the meantime you can dive into our large range of other postnatal workouts perfect for your stage of postpartum.

You can access all the benefits of the membership for the selected duration of your membership. During this time you can revisit all information, workouts and Q&As as often as you like.

Online education modules to help you exercise, prepare for, and recover from birth. Modules include short, sharp and easy-to-follow video tutorials created by a practising physiotherapist.

You will also get access to regular Q&As with Physio Kath and other guest speakers on a range of relevant topics for motherhood.

And finally, there is an amazing community of other like-minded mamas, to support and cheer you on.

There is a large range of pilates PLUS yoga and fitness classes, for each stage of pregnancy and postpartum.

In addition, there are modifications available for aches/pains, pelvic floor concerns and diastasis recti, suitable for every stage of pregnancy and the postpartum period.

There are short 15 minute express workouts if you're feeling short on time. There are gentle pelvic pain friendly workouts if you're achey and sore. And then there are longer-format pilates and yoga workouts.

All are in video format, with no special equipment required, so you can follow along as Kath demonstrates each one.

There is also an app available for easy access.

Yes! Access to ongoing expert advice that you can trust is one of the most beneficial components of the membership.

You’ll see me regularly in our private Facebook community, plus you can join me as I host monthly Q&As and regular live Facebook discussion with guest speakers.

When you’re growing a human or deep in the newborn bubble, time is in short supply.

That’s why FitNest Mama is self-paced. Visit course modules, workouts and our community as you need to without worrying about a timed completion schedule.

Online education modules are short and sharp video tutorials (3-4 per module, average length of 10 minutes). You’ll have the detail you need without any of the fluff you don’t.

Looking for answers to pregnancy and postnatal questions online creates confusion. We’ll help you avoid that and reclaim those wasted hours.

Plus, we have a range of workouts from express 10 minutes to longer format 45 mins. So if you’re short on time, you can squeeze in a 10 minute class to help you feel refreshed and rejuvenated.

You'll have access to our Member Hub as soon as you join. Here you’ll find your video lessons, downloadable resources, checklists, and workouts.

Dip into these at any time - think of it like your personal pregnancy and postnatal Netflix!

You’ll also receive an invitation to join our private community where you can make new friends, ask questions, and attend live Q&As with Kath and monthly guest speakers.

You can access all modules and workouts via the app. On your computer, tablet or phone, and you’ll receive instructions on downloading the mobile app. It’s easy to use and you can take FitNest Mama wherever you go!

Things change fast in the perinatal period! You can ask Kath questions on the fly via our private Facebook group, or tune into the regular live Q&As, to help feel more confident throughout your motherhood journey.

Plus, get front row seats to interviews with experts on maternal, holistic and mental health fields.

Every mama needs a village! Make friends and tap into the real talk, reassurance and wisdom of women who share your experiences in this private community.

Yes! There is a free trial where you get access to the whole program. Cancel at any time within that week at no charge.

If you’re a monthly member, simply log into your member hub and cancel any time. You’ll only be charged for the remainder of the month you’re in. (Refunds can’t be given for days remaining in that month.)

6 and 12-monthly members will receive 2 x renewal email reminders near the end of their membership advising of automatic renewal payment occurring soon. If you don’t want to continue your membership, just simply log into the member hub where you can cancel at any time.