Barbells and Babiez

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 feedbackJulianne 

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 

within this episode Julianne gives more insight into her own struggles this year to date, the realisation of how difficult life circumstances can be sometimes to process and what we can all revert to doing to protect ourselves and those around us. this episode offers insight into identity shifts women can feel in their lives and the fear of judgement from peers and others. if any element of this episode resonates with you or you have felt like this yourself- please don't hesitate to ask for support, ask for guidance and simply talk to someone- as it really does help. 

Julianne speaks with Christina Byrne in this episode today (founder and owner of Kozy Kids). Christina shares the inside day to day on running Kozy kids whilst juggling motherhood and school runs, she shares her journey with Hayley's meningitis journey and recovery stages in the aftermath, sharing valuable motherhood advice at the end of this episode that are invaluable in the illness periods and learning to stand up for yourself- hope you enjoy listening in on this episode- don't forget to like the podcast and subscribe for our next episode with Julianne. 

in this episode Julianne speaks with a very authentic and real mum- Caroline rushe- who you may know as my crazy life Caroline! Caroline breathes a freshness into social media we haven't seen in a VERY long time, an authentic female who has climbed the charts in the podcast world and social media presence. within this episode we chatted about shein hauls, the infamous wardrobe, negativity on social media alongside the positive support Caroline has received, the honesty and the laughs within this episode are something all women should hear! Hope you enjoy and all feedback is much appreciated via email [email protected] you enjoy as much as I did making this one! 

In this weeks episode, Ciara and I chatted all about her life from first born baby at 18 to now- pregnant with number 6- how this one is different to the rest, skin concerns and hormones and the BIG difference between postpartum and newborn stages. Ciara speaks so openly and honestly in this episode about her life and current pregnancy- It is easy to see how Ciara's approach to motherhood and life- can and does influence! Don't forget to SUBSCRIBE to the show! Julianne x 

day 3 is slightly different take on self-esteem but well worth a listen, as always if you like the podcast- please do rate, follow or subscribe to the channel- it is all appreciated!! 

todays 5 minutes focuses on confidence- how we build it or rebuild it- and doing the hard things- growing this in ourselves! 

day 1 of the 21 day podcast challenge- one to listen to to get you out moving, motivated for the week ahead and introduce you to the challenge!! in this episode we look at what motivates you? what drives you? where can we seek extra support and where can we actually find the time for ourselves within a week or a day?! all feedback is much appreciated on the podcast-dont forget to subscribe for the next 5 minute moment! 

WE ARE BACK, Julianne speaks you through elements of their day that may be helpful in yours! From the venue, dress and the added extras that come with an Irish wedding Julianne answers all questions asked via Instagram and things we would-or wouldn't do-differently! let us know if you enjoy the podcast with a review! this podcast centres around women supporting women and female fitness, lifestyle and adapting to change in your life! hit the SUBSCRIBE button for the next episode!   

Julianne emphasized the importance of mental health, highlighting the need for conversations and proper coping mechanisms, particularly during Mental Illness Awareness Week. She discussed the benefits of exercise in reducing stress and controlling cortisol levels, as well as the need to reverse negative thought patterns. Julianne also shared her concerns about her son's future schooling and potential socialization, and suggested an approach to deal with overwhelming situations. She stressed the importance of self-care, highlighting the role of exercise, a balanced diet, mental clarity, and positive self-talk in managing stress and overwhelm. Julianne thanked the participants for their active involvement in the WhatsApp group and encouraged them to use it as a platform for sharing experiences and knowledge.