Sometimes people need to start with step 3

1. Check availability as early as possible. Sometimes the waitlist is up to 6 weeks!
2. Book the earliest appointment you can in pregnancy.
   • Everything in the FREE pregnancy preparation guide can be done as early as you like in pregnancy, or prior, EXCEPT:
     • Vaginal examinations are not until 14 weeks
     • Perineal massage is not usually until 30 weeks or later
   • Coming in at 41 weeks is better than never!
3. Call Alchemy on 54749093 and ask them to put you on the CANCELLATION LIST for earlier appointments if required.
   • This system is quite EFFECTIVE because I work with so many mums and there is always someone whose kid is sick!
4. Pre-book follow-up appointments if you want to play it safe. 
5. Book your POST PARTUM appointments by the time you are 36 weeks pregnant if possible. These are more time sensitive for best outcomes, but always better than never!
   • 3 weeks after your due date - 45-60min (so that your baby is at least 2 weeks old by the time of the appointment)
   • 6 weeks after your due date - 45-60min (and if you give birth a week or 2 later than expected, move it ASAP to when your baby is 6 weeks old 

There is so much you can do in the mean time if you want to! 

If preparation REDUCES your stress, let's maximise the benefits of organisation.

If any of this process INCREASES stress - just delay it until pregnancy like the rest of the crowd. 

THINGS I ROUTINELY HELP WITH:

Most of the steps in the FREE Pregnancy guide are even more accurate when done PRIOR to pregnancy.

The only things that have to wait until pregnancy are 

• pregnancy aqua
• perineal massage

Other things you can do before you're pregnant:

1. Look up options for CONTINUITY OF CARE. It is the #1 evidence-based way to reduce birth trauma, and women love it, but there is more demand than supply. If you don't organise it early, you are likely to miss out. I have put more specific info below by birth mode. 
2. Work on FITNESS if possible. Sometimes this is impossible for various reasons, especially when medically assisted fertility gets complex. 
   • Fitness pre pregnancy can make pregnancy easier and less painful.
   • Strength and good postural endurance are particularly useful.
3. Find a dietician who has a special interest in pre-conception and pregnancy. At the time of writing this in 2026, there is one named Kristen who works at Alchemy in Motion.

Continuity of care options for women hoping for VAGINAL birth, or people UNSURE of their birth preference:

• Evidence overwhelmingly supports continuity of midwifery care.
• There is also wonderful evidence for doulas (in the context where medically trained support is also available. (i.e. a hospital birth, or also having a private midwife at home.)
• We are lucky to have various models available on the Sunshine Coast.
• FREE + Experienced: Midwifery Group Practice at SCUH. Great option, but places are limited. Apply as early as possible.
• FREE: student midwives
• FREE: public home birth program - SCUH
• Private midwives - for hospital or home births. 

Continuity of care options for women planning CAESAREANS:

• Evidence supports a private obstetrician and I would usually recommend this if finances allow
• We are lucky to have great free services in the public sector here. However:
• Women like developing familiarity with their obstetrician (private model) instead of having a different person at each appointment, and potentially a stranger on the day of birth (typical public model). 
• Private obstetricians are all experienced. Some of the Drs in public are equally experienced, but others are earlier in their work journeys.
• PUBLIC HOSPITAL journeys can still have some continuity if you either:
  • FREE organise a student midwife
  • organise a doula 
  • (FREE: are very lucky. Occasionally people accidentally get the same team at lots of appointments or on the day of birth)

MY ROUTINE:

• Reduce the risk of pelvic floor problems - see the FREE GUIDE section

EXTRAS TO MEET YOUR NEEDS:

• Prevent/manage pains 
  • pelvic girdle pain
  • back pain, sciatica etc
  • wrist and thumb pain
  • round ligament pain
  • rib pain
  • calf cramps
  • vulval/vaginal
• Minimise/manage abdominal muscle separation (diastasis recti), and hernias
• Incontinence/Urgency
• Prolapse
• Constipation
• Haemorrhoids
• Pelvic floor 'over-activity', tension, or pain
• Pelvic floor weakness, poor endurance or coordination
• Referral to local options for your multi-disciplinary team 

Whether you give birth vaginally or via caesarean, the ideal timing for ROUTINE appointments is the same:

• 2-3 weeks after birth
• 6-7 weeks after birth
• (Please see the information about getting appointments when you need them in the other drop down box)

1st appointment - 2-3 weeks post. We usually: 

• listen to your birth story
• screen bladder sensation and emptying + pelvic floor activation using real time ultrasound
• screen for bowel symptoms that need urgent attention
• assess diastasis (separation) and prescribe tailored abdominal rehab exercises or support-wear
• prescribe tailored pelvic floor exercises
• usually manage to fit in some shoulder massage! ...invaluable when you've been scrunched up like a pretzel for the last few weeks 🥨

2nd appointment - 6-7 weeks post. We usually: 

• Offer Internal pelvic floor assessment. Not compulsory of course, but extremely valuable - especially after vaginal birth.
• Caesarean scar massage home program if needed
•  Perineal/vulval scar massage home program if needed
  • grazes
  • episiotomies
  • tears
• Tailor your safe progression to your favourite exercise
• Discuss strategies for safely progressing to enjoyable intimacy
• progress pelvic floor or abdominal exercises if you're ready
• guide/plan for good/timely management of any pelvic problems 

We are obviously want to support you if ADDITIONAL CARE is required. For example:

• Blocked ducts/mastitis - ultrasound
• Aches and pains
  • Backs, necks, shoulders, sciatica...
  • DeQuerveinne's (mum thumb)
  • Carpal Tunnel or wrist pain
• Incontinence/Urgency
• Prolapse
• Constipation
• Haemorrhoids
• Pelvic floor 'over-activity', tension, or pain
• Pelvic floor weakness, poor endurance or coordination
• Sexual pain
• Referral to local options for your multi-disciplinary team