A short mini course designed by an experienced physiotherapist, for pregnant women to help calm the mind, prepare the body (and pelvic floor) for birth and boost after birth recovery.

Congratulations on your approaching bundle of joy!

As you near the end of your pregnancy, it’s natural to feel a mix of excitement and nerves.

You want to be prepared for everything, including the physical demands of childbirth.

You may have heard about the importance of the pelvic floor, or the risks of perineal tears and episiotomies. But don’t worry, we’ve got you covered.

Our mini course, designed by a perinatal physiotherapist, is a quick and easy way to help prepare your body for birth.

Hundreds of women have already benefited from this comprehensive course, and now it’s your turn.

Get ready to learn how to protect and strengthen your body for an amazing birth and recovery experience.

In just a few short days, you’ll be equipped with the knowledge and techniques you need to feel confident and strong. Let’s get started!


In this mini-course you will learn:

Kath Baquie FitNest Mama

Hey Mama!

I’m Kath Baquie, qualified physiotherapist and mum to 3 gorgeous daughters.

Even though I had worked with mamas-to-be years before I gave birth, I realised something after I had my first baby. Everyone has an opinion on how you should get ready to have your baby… your mum, mother-in-law, the doctor on TV, and everyone in between. And if I had to see one more thing about losing weight and getting my pre-baby body back, I could’ve screamed!


The truth is, now that you’re having a baby, your body is changing, and that’s not a bad thing! Instead, why not approach pregnancy and birth with a specific plan that can help you stay feeling your best before, during, and immediately after birth?

This is what the FitNest Mama is all about. Whether this is your first birth or your 2nd or 3rd, we’re here to help you have the best experience possible. 

x Kath

Learn the exact steps to help you have an amazing birth and recovery experience


  • Perineal Preparation
  • Perineal Massage
  • Active Birth Techniques
  • Relaxation Strategies
  • TENS Machine
  • Pelvic Floor Essentials
  • Boost After Birth Recovery

Want access to the full prenatal membership?

If you want to access all our prenatal workouts + resources, join our signature membership for full access to the prenatal + postnatal programs including this mini-course.

Hear What Our Mums Are Saying

Image of pregnant woman

Emily | Pregnant, first baby

I just wanted to thank you so much for your wonderful online live sessions, I’ve been searching for the right kind of info sessions and yours are the most helpful.

Jodie pregnant with first bubba

Jodie | 6 Months Postnatal, First Bubba

Thanks so much Kath & FitNest, you’ve honestly helped me feel so much more prepared and confident about my first pregnancy and birth! xx

Prepare for Labour

Birth Strong | Preparing for Labour Mini Course

Tune into this mini-course over 5 days or binge watch it all at once! We help you:

  • Build confidence
  • Strengthen mindset for birth
  • Increase educational knowledge
  • Get practical tips and tricks to help you in each stage of birth


How does this mini course differ from the main FitNest Mama membership?

This mini course is specifically focussed on preparing your body for birth, and is perfect for you if you don't need all the prenatal workouts that are included in the membership.

If you would also like access to prenatal workouts and more resources, you would benefit from joining the main FitNest Mama Membership, which also includes this course.

For a small one-off fee, this is perfect if you're in the later stages of pregnancy, or if you don't want an ongoing monthly commitment.

What stage of pregnancy is this mini course good for?

This mini course is perfect for any stage of pregnancy, but especially the the last trimester of pregnancy.

You can prepare and watch these sessions from any stage, however it isn't recommended to start perineal massage until 36 weeks pregnancy.

I am already doing a childbirth ed class, is this still useful?

This course has been created by a physiotherapist, not a midwife. It has information to help you prepare your body and pelvic floor for birth. It isn't designed to replace a childbirth education class, and previous mums-to-be have said this course perfectly compliments other childbirth education classes really well.

I'm busy! Will I still get value out of this mini course?

We know how busy life is, especially once you're pregnant.

This mini course has quick and easy to complete videos that you can watch at your convenience.

You also get a whole 9 months access to all the videos before they expire, so you have plenty of time to watch at your own pace.

How can I access the sessions?

You will get emailed one session each day for 5 days. Or, you can binge all at once!

You can access all sessions via your computer, tablet or phone, and you’ll receive instructions on downloading the mobile app.

What happens if I don't want to do perineal massage? It makes me feel squeamish!

In this course, we provide the information about perineal massage, and then you can choose what fits best for you. If you don't want to complete perineal massage, that's totally fine! In this course we provide a variety of other ways to also help you prepare your perineum area for birth if massage isn't your thing.

Can I also access prenatal workouts in this mini course?

No, this mini course is specifically designed to help you prepare your body for birth. If you'd like to access our prenatal workouts, including childbirth preparation workouts, then check out our signature program FitNest Mama Pregnancy Workout Program. This mini course (and others) are all included in this signature program. Plus, you get a 7 day free trial!