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Today we are exploring the topic of creating a calm birth environment.  No matter if you are planning a home birth, hospital birth, caesarean or vaginal birth, this episode will be helpful Joining me today is Claire Fulton, a childbirth and hypnobirthing educator, founder of The Nurture Nest and The Hypnobirthing Podcast. Today, we'll be discussing with Claire some amazing ways to help create a calm birth environment, including tips for birth partners, and practical tips no matter where or how you give 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 Claire Fulton website: https://thenurturenest.co.uk/The Hypnobirthing 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. 

In today’s episode I chat with Wendy, a Fertility, PCOS and Pregnancy Dietitian and Nutritionist about diet and sperm health. Every day, more and more studies are published showing us the impact that our nutrition and lifestyle can have on our hormonal and reproductive health, our chances of conceiving and how our preconception and pregnancy diet can actually influence the lifelong health of our baby. In today’s podcast episode we chat discuss: Does diet affect mens sperm? What diet is recommended for healthy sperm? How long does it take for diet to affect sperm health? How do men make their sperm better? And Wendy shares her top tips to help boost male fertility and increase sperm count. If you enjoy this episode, please consider leaving a rating and review.  Enjoy! 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 https://www.wendyfedeledietitian.com.au/ Instagram: https://www.instagram.com/fertility.dietitian.wendy/ https://www.twolinesfertility.com.au/ https://www.health.vic.gov.au/public-health/public-fertility-care-services ** 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. 

This podcast discusses this common question, 'how long should I rest after giving birth?'.In this episode, we discuss what 'rest' might mean to someone, and how this can differ greatly for different people.In this episode we break 'rest' down into 3 main aspects:- Walking guidelines after giving birth- How long to lie down after giving birth- Advice around household chores etc.LINKSPreparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

Welcome to the FitNest Mama Podcast! Today I chat to Georgina Windebank, a Holistic sleep consultant and qualified Naturopath.  Georgina uses her unique skill with these two modalities to holistically help solve sleep challenges of babies and toddlers A mother to a 5 year old, and host of the Holistic Baby and Toddler Sleep Podcast, in this episode we discuss all things toddler sleep and how to help your little one get the rest they need. Sleep is crucial for your toddler's growth, development, and overall health. In this episode, we'll explore why sleep matters and share practical tips for creating a sleep-friendly environment, managing nap time resistance, and more. We discuss: Why is sleep so important for your toddler? Creating a Sleep-Friendly Environment for Your Toddler Role of sleep in parent-child bonding and attachment, and the relationship between this connection and healthy sleep habits. Common sleep challenges for toddlers, such as resistance to nap time and bedtime battles. connection between food and sleep, and how to promote healthy eating habits for your child. Provide tips for managing fussy eaters and creating a healthy mealtime routine that supports good sleep habits. So, if you have a toddler, or even an older child,, or soon to be toddler, this episode is absolutely perfect for you and I trust you will get heaps of value from listening today. LINKS: Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmamaThe holistic sleep project website: https://www.theholisticsleepproject.com/ Instagram @theholisticsleepproject ** 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, we talk to Nutritionist Lacey Maddern, also known as the Eggspert Nutritionist, about understanding egg quality and how to improve it naturally through diet and lifestyle changes. Lacey is a fertility nutritionist who helps women boost their egg quality and increase their chances of getting pregnant, staying pregnant, and increasing IVF success. Understanding Egg Quality - What It Is and Why It Matters Egg quality is crucial for women trying to conceive, but it can be influenced by various factors such as age, genetics, and lifestyle habits. Lacey explains the definition of egg quality and why it's important to seek the help of a fertility nutritionist to improve it. 5 Key Ways to Boost Egg Quality Naturally Through Diet Lacey shares five practical tips for improving egg quality naturally through diet and nutrition, including incorporating antioxidant-rich foods, taking quality prenatal supplements, and getting essential nutrients like zinc, selenium, and iodine. She also discusses the top three foods for boosting egg quality: berries for antioxidants, eggs for choline, and brazil nuts for selenium. Additionally, she talks about the benefits of seaweed for iodine and mushrooms for vitamin D. Lifestyle Habits That Can Affect Your Egg Certain lifestyle habits can impact egg quality, such as sleep, sunlight exposure, and exposure to endocrine-disrupting chemicals and plastics. Lacey provides tips and strategies for improving sleep quality, getting enough vitamin D through sunlight exposure or supplementation, and reducing exposure to harmful chemicals and plastics. Lacey emphasizes the importance of seeking the help of a fertility nutritionist or other healthcare provider if you're struggling to conceive or want to improve your chances of getting pregnant. She concludes by summarizing the key takeaways and actionable tips for improving egg quality naturally through diet and lifestyle habits. LINKS 14 Day Fitness ChallengePreparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmamaLacey Maddern website: https://www.theeggspertnutritionist.com/ Lacey's Instagram: @theeggspertnutritionist ** 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. 

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! LINKSJoin 14 Day Fitness Challenge Free Pregnancy Workshop FitNest Mama Website FitNest Mama Instagram: @fitnestmama

Today is the start of a fertility series on the podcast, so over the next few weeks I will be talking to various expert on different topics around fertility. And we are kicking off this fertility series with a chat about egg freezing with Dr Daniel Lantsberg. Daniel is a consultant gynaecologist specialising in fertility, reproductive endocrinology and fertility preservation. His special interests are elective egg freezing, age-related infertility, unexplained infertility, male infertility, fertility preservation, PCOS, endometriosis and fibroids. Daniel has worked in Israel and Australia, and he now works in Australia, privately in rooms in East Melbourne Victoria, and also at the reproductive services unit at the royal women’s hospital. In having this conversation with Daniel, and I am sure you’ll agree with me once you’ve listened, but you can really tell that quality of care is of the utmost importance for him and his team, and treating each and every person he sees as an individual, and working with their goals, is super important. It is a great discussion, and Daniel answers these common questions about egg freezing: What is the best age to freeze eggs? What is the process of freezing eggs? Side effects of egg freezing Egg freezing success rates How much does it cost to have your eggs frozen? Is egg freezing covered by medicare? I trust you will find this podcast valuable if you’re thinking about freezing your eggs, and don’t hesitate to send this to a friend who you know might be embarking on this journey. LINKS Dr Daniel Lantsberg website: https://www.drdaniellantsberg.com.au/ Dr Daniel Instagram: @dr.daniel.lantsberg Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

This episode is a little different to the normal podcast episode!I share with you the responses of a recent survey, where I surveyed over 5000 women during pregnancy and motherhood to find out what they need to help support them during this time.The results did surprise me! But they are amazingly helpful to move forwards into 2023 and beyond.Thank you so much for participating in this survey.  If you'd like to do this quick survey, click here: https://forms.gle/yxpZTsy3EuEAMxtX8Bring on 2023 and beyond - there is going to be so much goodness to help you during pregnancy and motherhood and I am super excited!LINKS:Survey linkJoin free pregnancy workshopJoin free 7 day trial of FitNest MamaSay hi to me on Instagram @fitnestmamaBook online telehealth** 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. 

This podcast episode discusses WHY we should perhaps prepare our pelvic floor muscles for birth, and 5 WAYS in which we can prepare our pelvic floor for birth. Our pelvic health is important, but often under recognised.  Pregnancy and birth is a time where we are more at risk of pelvic health issues such as incontinence (leaking), or prolapse (eg vaginal bulge/lump). There are actually quite a few ways that we can help prepare our pelvic floor for birth, worth noting whilst still pregnant. We trust you're going to get heaps of value from this episode. LINKS 20% discount code 2023GOALS  Pelvic health checklist Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

Today’s great episode is with Kris, a health and mindset coach, and we discuss the big question that no doubt all mums think at times: ‘How is it possible to find the time to exercise when I am feeling so tired, lacking energy and time poor?!” In this conversation with Kris, we discuss ways to help support women who are feeling busy, at the bottom of the to-do list. Perhaps with lo motivation etc, to learn how to prioritise themselves, and incorporate some ‘me-time’ back into their lives. This discussion also includes diving into common limiting beliefs that may be holding us back from consistency and the goals we want to achieve. I trust you will enjoy this episode with Kris, come and let me know if you’ve listened to this podcast! DM me @fitnestmama And if you would like to come and join us inside FitNest Mama, to help set you up with cost effective quality workouts that help to prioritise you and re-energise you, then join us for a free 7 day trial inside FitNest Mama with quality physio-created workouts that are tailored to your stage of pregnancy and postpartum. Head to www.fitnestmama.com for your free 7 day trial. LINKS: Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Kris’ website: https://www.insideoutwithkris.com.au/ Kris’ Instagram: @insideoutwithkris ** 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. 

It is the new year, and we often have new goals at this time of year.But how do we adapt them to make them achievable and relevant to our lifestyle during pregnancy and postpartum?Join me for this quick solo episode where I talk you through 3 things to consider when setting new goals.  Whether or not it is the new year, or, perhaps you have entered a new season of life (hello motherhood), or you're after a few things to achieve over the coming months.Enjoy this quick episode!Come and say hi to me on Instagram @fitnestmama and let me know you tuned into this episode.And don't forget to join our free 7 day trial if you'd like help to achieve your upcoming goals.Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

This podcast episode is with Jo Terry, founder and managing director of Melbourne Midwife who is a midwife, lactation consultant and childbirth information sharer. Jo offers group birthing classes, private education packages and home visits for lactation support.In today's episode, we have a discussion around baby optimal positioning for birth, including: Why is baby positioning so important? Is there anything mum can do to help with baby positioning At what stage to start optimal baby positioning strategies? ** 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 Free Preparing for Birth Checklist Join our next Preparing for Labour Workshop Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama   Melbourne Midwife website Instagram @melbournemidwife_

Is the economy affecting your birth preparation and after birth recovery?What does the economic downturn mean for women who are pregnant, or who've had babies recently? Have you been reviewing your household costs recently?  One in three women who've had a baby had some sort of incontinence after having a baby, and one and two women have prolapse, according to the Australian Continence Foundation. So, if you have been looking to cut costs, is there an alternative way you can access the support you need, without compromising on your short and long term healthcare needs?LINKSFree 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Continence Foundation of Australia - 2021-22 Pre-Budget … https://www.continence.org.au/

This episode with Shari Lyon and we discuss ways to help you through labour and birth, and how hormones and the TENS machine can help labour and birth. Shari is one of Australia’s leading Hypnobirthing Practitioners and Childbirth Educators. She is a mum of 2 and self confessed birth nerd and is passionate about supporting women and birth partners through pregnancy to help them prepare for a positive birth and empowered birth no matter how that happens. In this episode we discuss: The role of hormones with labour and birth How TENS can help with labour and birth Why we think every woman needs to access childbirth education.   LINKS Free Preparing for Birth Checklist Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Shari’s Instagram @belly2birth Shari’s website: www.belly2birth.com.au

In this podcast I share 3 tips to help you successfully (and safely) return to running postpartum.Join us inside our Return to running / exercise workshop, this is perfect for you if you've recently had a baby and you're keen to boost your post birth fitness.In this episode I discuss: building up the foundations first - how and why. honouring those first 6-12 weeks postpartum. how to maximise your return to running plan to help keep injuries away. LINKS Free Return to Running Checklist Join our next Return to Running Workshop Free 7 Day Trial Pregnancy / 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. 

Today I discuss running and breastfeeding with Jessica Kahan who is an International Board Certified Lactation Consultant (IBCLC) a Registered Midwife and an NDC accredited practitioner (Possums clinic trained sleep provider).  And in this episode we are discussing running and breastfeeding.  Exercise and breastfeeding. We discuss: Can I run while breastfeeding? Breastfeeding sports bras for running Can you run out of milk whilst running and breastfeeding? When is a good time to breastfeeding pre/post run? Is there a role for expressing with exercise / running? Tips for new mums navigating breastfeeding times and running ** 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 Free Return to Running Checklist Join our next Return to Running Workshop Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmamaHolistic Lactation Consulting website Instagram @holistic_lactation_consulting

Nutrition postpartum is so important for many reasons - mental health, after birth recovery, energy levels and breastfeeding, to mention a few. In this podcast with Shelley McKenzie from Freedom Wellness, we discuss some considerations around nutrition postpartum, in addition to when getting back into exercise/running Shelley shares a few simple quick tips for mums to help them meet their nutritional needs. We discuss considerations when breastfeeding and returning to exercise/running. And Shelley shares an amazing quick and nutritious meal snack that i have found life changing. ** 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 Free Return to Running Checklist Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama Shelley McKenzie's website: Freedom WellnessShelley's Instagram @shelleymckenzie_naturopath

How long after giving birth can I return to running is a very common question by pregnant and new mums. Running is associated with so many physical and mental health benefits, it’s no wonder that so many new mums are keen to return to running again postpartum.   So let’s discuss some important changes that happen after giving birth, and some factors to consider, when you’re thinking about how long after birth you can start running again.  Every journey is different, so listen to your body and consult your healthcare provider if you have any concerns. Changes to the body that occur after giving birth What factors need to be taken into consideration when it comes to returning to running after giving birth? What stages are in the return to running recovery process? LINKS Free Return to Running Checklist Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

Here are 5 quick tips for optimal pelvic health.Optimal pelvic health can in so many different facets of life.  Optimal pelvic health help you return to run after having a baby, have sex comfortably, well functioning bowels, play netball with your friends, run around with your kids at the park.  Optimal pelvic health can help with our confidence and mental health.So here are 5 quick tips for optimal pelvic health.LINKS Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama

Ahh pelvic pain during pregnancy.  It’s unfortunately really common, and if you’re experiencing it, you’re not alone.   In the episode we will discuss these main questions: Firstly, what is pelvic pain? Secondly, how do you sleep with pelvic pain? Thirdly, what are some management strategies for pelvic pain Fourthly, what do you need to consider for future/subsequent pregnancies, and your postnatal recovery. LINKS: Free 7 Day Trial Pregnancy / Postnatal Workouts FitNest Mama Website Instagram @fitnestmama