Barbells and Babiez

todays episode focusing on what works and what cutting corners looks and feels like 
what it takes to make it count for you this summer and discussing toxic positivity, Julianne also dives deep into personal circumstances- the 'puffy plane' to holidays, the postpartum confidence feeling vulnerable and that sense of urgency we all feel as we approach events! 
hit the subscribe button if you enjoyed todays episode, id love to hear your feedback! 

in todays episode we deep dive into postpartum- not only what is happening but can affect us all! this episode comes to you from a very real postpartum mum right now- 3 weeks postpartum trying to avoid bounce back culture and show you the real side of recovery too! hope this episode helps and if you have any questions on todays episode please do ask! 
Julianne x 

the diet starts on monday!! within this short episode we look at reasons why- as women- this cycle REPEATS! diet culture, approaches that we can use to CHANGE this routine, break the cycle of diet culture and REALLY make LASTING change within our lifestyle- when it comes to weight loss, exercise and long term change! 
these things dont happen overnight- repetition pays off and is the ultimate predictor of change when we want it to happen!
DONT FORGET- She achieves starts the 30th of March- a brand new block- time for you to get the right support, right plan and right approach that makes lasting change, education and support the biggest predictors of long term change! 
hit the subscribe button or drop us a message with any feedback- always love to hear from you! 
Julianne x 

this episode shines the light on pregnancy so if you are TTC, pregnant right now or hope to be soon- this episode is for you!
it is equipping you with knowledge, shining light on what you really need from an evidence based point of view and what the guidelines SAY but also what feels best for you! 
topics covered: exercise and specific areas of focus, goals of exercise during pregnancy, what does RPE 6/10 feel like, use of heart rate monitors, nutritional considerations and specific supplementation, why I dont agree one multivitamin fits all and symptom management for common concerns that pop up during pregnancy- pain management, fatigue, deficiencies and labour/birth prep with functional fitness. 

the guidelines I refer to throughout are devised by ACOG (American College of Obstetricians and Gynecologists) frequently updates guidelines, with major new recommendations for 

tailored prenatal care released in April 2025. These guidelines move away from one-size-fits-all care to personalised, risk-based prenatal care and tailored care for medical practitioners. 
as a nurse and clinical pain specialist- these are generally the largest consensus of information I will look to- alongside systematic reviews and meta-analysis on exercise approaches- not all research is equal.  

• 2025: Tailored Prenatal Care Delivery (Clinical Consensus #8).
• 2025: Reaffirmed guidance on Diagnostic Imaging during Pregnancy.
• 2022: Pregnancy at Age 35 Years or Older (Obstetric Care Consensus #11, reaffirmed 2025).
• 2020: Physical Activity and Exercise During Pregnancy (Committee Opinion #804, reaffirmed 2023).

the realistic toolkit- focusing on what you need in the winter months- the focus for staying well 
and also- hitting the results you want to hit! 
This episode is short, snappy and focused on you IMPLEMENTING at least one of these things in the run up to Christmas- 
as always any feedback on Barbells and Babies and this episode is much appreciated! 

the power of thinking small to become BIG, this episode breaks down what you need to do to focus on who you want to become, 
a complete shift in perspective and a simple 7 day ritual for you to complete to keep you accountable! 
grab the headphones, walking shoes and listen on your next walk, your next car journey, your time! 
as always any or all feedback on this I love to hear and know how it has helped you! 
DO remember to share the episode on your socials, tag @barbells_and_babiez as this episode is powerful! 
Julianne x 

This episode focuses on women's recovery postpartum 0-6 weeks, 
the recovery process what you can work on in the first 6 weeks and what you don't need to focus on during this time! This is split up into 3 sections- the physical element of recovery, the body image after birth, post op support strategies, and returning to functional movement! 
please feel free to share your experience and any questions you may have on this episode, I hope this helps you in your postpartum journey. 

Julianne x 

Question number 1: core stability and retraining for postnatal females- a deep dive into this! 
made reference to a new January 2025 review done on the improvement of postnatal lumbopelvic pain- 
hit the subscribe button and let me know your feedback
Julianne 

The 5 step solution- this one will get you moving pen to paper and thinking about your OWN boundaries that will help you hit your goals- it is all easy to say I want to hit a daily step count, drink more water, get more sleep, eat more nutritious meals- make it simple, make it easy, make it effective! 
Would love to hear your thoughts on this one- and if you want to hear more episodes like this one- HIT the subscribe button! 
Julianne x 

this episode is from the private weekly podcast to clients- the focus on choosing your hard- what seems difficult right now will be easier the more you do it, growing your internal motivation, internal drivers and focusing on what you need to do to move forward- dont forget to hit that subscribe button and as always I appreciate all questions or feedback! 
Julianne x