Fitnest Mama PODCAST

A podcast created by Kath - a mum, perinatal physiotherapist, and founder of FitNest Mama, to help mamas from pregnancy to post-pregnancy with every challenge you may experience


Welcome to the FitNest Mama Podcast!

In this podcast, we will cover the strategies to help you stay healthy and active during pregnancy, and confidently recover after childbirth, so that you can get back to your old (new) self, with a bubba by your side.

So, if you're pregnant, or you've recently had a baby, you've found your podcast! Subscribe to the podcast - we will have some fun!

Birth Story: How do I stop waddling during pregnancy?
After Birth Recovery, Birth Story

In today’s solo episode, I am chatting about waddling during pregnancy. This topic is something I get asked frequently about inside Fitnest Mama and from my one on one clients. First up – there is nothing wrong with waddling. Waddling is our body’s way of compensating for your beautiful growing baby. There are all different…

Birth Story: What happens the first 24 hours after giving birth?
After Birth Recovery, Birth Story

Today I have the pleasure of chatting with Lauren Brenton all about the first 24 hours after giving birth. Lauren is a registered midwife and mama of three, she’s passionate about educating and empowering women through their pregnancy, labour, and birth journey. We dive into what to expect for you and your bub in the…

Birth Story: Feeding Friend
Birth Story

Breastfeeding can be so difficult and painful and doesn’t always come naturally. My next guest has gone through the horrendous pain of mastitis to create her own innovative solution to support her in her breastfeeding journey. She has developed this idea into a business that is helping mothers to breast or bottle feed their baby…

Birth Story: Spilling the Milk with Alex
Birth Story, Childbirth, Fertility, Hypnobirthing, Induction

Today’s episode is another spilling the milk episode where I explore the birth story of a real mum.  I’m joined by Alex, a single mother by choice to 6 month old Sophie. We explore her journey from deciding to become a single mum, getting pregnant, all the way to six months of motherhood. She talks…

FitNest Mama Podcast episode: How can I improve my recovery after giving birth? Birth Stories
After Birth Recovery, Childbirth, Exercise, Fourth Trimester, Newborn, Postnatal

We spend nine long months growing a baby, then life with a newborn takes over and we forget about our own personal recovery in the sleep deprivation and mayhem. In this episode, I discuss with you how to boost your recovery in the first few weeks after giving birth so that when you are all…

FitNest Mama Podcast episode with midwife Aoife Kenny: Optimal Fetal Positioning Birth Stories
Childbirth, Pregnancy

I am thrilled to talk with midwife and childbirth educator Aoife Kenny regarding optimal fetal positioning. Aoife is the founder of Back to Birth, which is a rapidly growing educational platform that has been designed to prepare and support expecting parents through pregnancy, labour and parenthood. The position of the baby in the later stage…

FitNest Mama Podcast episode: Birth Story: Spilling the Milk with Jessica
Birth Story, Childbirth, Motherhood

Today’s episode is another spilling the milk episode where I explore the birth story of a real mum. I’m joined by Jessica, who gave birth to baby Aurora just 4 weeks ago. She describes her lovely and positive home birth experience and the trip to the hospital afterwards. No matter what sort of birth you…

FitNest Mama Podcast episode with Dietitian Lana Hirth: Constipation during pregnancy & postpartum Birth Stories
Bowels, Diet, Pelvic Floor, Pregnancy

Today I’m excited to be joined by accredited practicing dietitian Lana Hirth. She focuses on pregnancy and postpartum to help new mums optimise their nutrition and live life to the fullest. Lana runs an online practice, virtual masterclass and the New Mums’ Nutrition podcast. We chat about constipation during pregnancy, and the after birth period….

FitNest Mama Podcast episode: How do I find the Time and Motivation to Start Exercising After having a Baby? Birth Stories
Birth Story, Exercise, Workouts

In today’s episode, we dive into finding the time and motivation to get back into exercise after having a baby. You’ve obviously got a lot on your plate as a new mum, the sleepless nights alone are enough to make exercising a difficult prospect but exercising is important for our physical recovery but also our…

FitNest Mama Podcast Episode: Abdominal Supports for Pregnancy & Postpartum Birth Stories
Birth Story, Pregnancy

Today we’re going to chat about different forms of abdominal support. I’ll dive into  the three major types of abdominal support garments and the pros and cons for each of them. If you want to invest in abdominal support wear I hope you’ll feel more confident in choosing the best kind for you by the end…


Today I’m excited to be joined by the incredible Rosie Purdue, a fellow pelvic floor physio and a hypnobirthing consultant. We dive into what hypnobirthing is, why it’s called hypnobirthing,  and what the benefits of hypnobirthing are. She also shares her top tips on how to use hypnobirthing principles to improve your childbirth experience no…

Fitnest Mama Podcast episode: When can I start to run after having a baby? Birth Stories
Birth Story, Childbirth, Running

It’s very common for women to want to get back into running or head back to the gym as soon as possible after having a baby. Today I’m diving into the topic of when is the right time to start hitting the pavements after giving birth. This episode will be really useful for anyone who…

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