Barbells & Bosoms

Ever feel like your body is working against you as you lose weight? In this episode, I’m answering two great questions I received from my clients inside StrongHER… – Why your BMR drops as you lose weight… even when you’re building muscle – And the real difference between a refeed day and a “cheat day” (hint: they are not the same thing) If you’ve ever felt like fat loss slows down for no reason, o...

In this episode, I share with the StronghHER ladies how to kick off your health and fitness goals with clarity and confidence, without falling into the all-or-nothing trap that sees most people give up by February. We cover what actually matters at the start of the year, the most common pitfalls to watch out for, and how to build habits that last... even with a busy, demanding life. Whether your g...

In this episode, I break down what’s really behind the “menobelly” that so many women struggle with during perimenopause and menopause. We dive into the science; the difference between subcutaneous and visceral fat and why one is far more dangerous than the other. More importantly, I’ll walk you through the exact steps to reduce both through smarter training, nutrition, and lifestyle changes that...

In today’s episode, I’m opening up about something deeply personal - my hair. For a long time, I’ve hidden the fact that I have bald patches that suggest a form of alopecia. From the outside, people often assume I’ve got everything together; confident, composed, and in control. But the truth is, behind that image are real struggles, real insecurities, and moments of doubt. This episode is raw, emo...

In this episode, I dive into the recent buzz around Joe Wicks’ new "Killer" protein bar and the messaging behind his publicity stunt. Is this clever marketing… or a confusing contradiction for women trying to build a healthy relationship with food and fitness? I’ll share my take on the stunt itself, the potential impact this kind of branding has on everyday women trying to make better choices, and...

September is such a powerful month for a reset. The summer holidays are behind us, routines are coming back, and there’s still plenty of time to make real progress before the year ends. In this episode, I’m diving into why this season is the perfect opportunity for career-driven women to double down on their health and fitness goals. I’ll be sharing how to use this natural fresh-start energy to yo...

In this episode, I’m diving into what’s been trending on my social media feeds this week and one story in particular stopped me in my tracks. On This Morning, I saw a segment about a mother giving her 11-year-old child a GLP-1 fat loss medication, and I couldn’t stay quiet. I’m sharing my honest thoughts, the concerns it raises, and what this means for how we talk about weight, health, and childre...

Trigger Warning: This episode contains discussions around childhood trauma, abusive relationships, alcohol misuse, and child abuse. Please take care when listening and skip this episode if you feel these topics may be triggering for you. Episode Paragraph: In this episode, I open up an honest conversation about the deeper reasons why so many of us struggle with weight and body image. Obesity is so...

From the moment we hit puberty, we’re handed pills, patches, and injections to shut off our natural cycle — only to be told decades later to medicate again when our hormones disappear. In this episode, I’m opening up about my own contraception story and asking the bigger question: Are we too quick to medicate women from 13 to 65? I’m not here to tell you to throw away your pill pack — but I am her...

Ever found yourself saying, ‘I’ve been so bad today’ just because you ate pizza or had dessert? You’re not alone — but that guilt is exactly what’s keeping you stuck in the all-or-nothing cycle with food. In this episode, we’re unpacking where food shame really comes from, why it does more harm than good, and how to finally break free from it. I’ll share simple mindset shifts and practical tools t...

In today’s episode, we’re diving deep into one of the most misunderstood hormones affecting women’s health, fat loss, and energy: cortisol. If you’ve ever felt like your body’s fighting you — especially as you hit your 30s, 40s or 50s — this one’s a must-listen. I break down exactly how cortisol impacts your metabolism, mood, and midsection... and why it hits even harder during perimenopause. We’l...

You’re sticking to your calories, training hard, sleeping well — but the scales are bouncing all over the place. Sound familiar? In this episode, we dive into the real reasons your weight fluctuates daily, even when you’re following your fat loss plan to the letter. I’ll explain why scale weight doesn’t drop in a straight line, how things like hormones, water retention, and digestion play a role,...

Alright — today, we’re blowing up one of the biggest myths in the fitness world: that you’re not losing weight because your metabolism has stalled. Let me tell you — this is one of the biggest loads of BS I’ve ever heard, and I’m here to set the record straight. If you’ve ever been told this by a coach, or if you’ve been tempted to believe it yourself, this episode is for you. Let’s pull back the...

This episode is for the women who give everything to their careers… but somewhere along the way, lost themselves in the process. We’re talking long hours, sacrificed health, relentless pressure to prove yourself — and the quiet moments where you wonder if the next promotion is really worth what it’s costing you. I share my own story of burnout, body neglect, identity crisis, and the moment I reali...

You tell yourself. “I’ve had a hard day. I deserve this.” Not just the food or alcohol… But the moment. The comfort. The control. The escape. The silence. It’s the one part of the day that’s just for you. This is my story & how I was impacted by emotional eating & drinking during Covid. I used to turn to alcohol every single night. We started down the slippery slope of sharing a bottle of wine…the...

In this episode, I’m getting honest about something that’s holding too many women back — using diagnoses like ADHD, PCOS, Peri-menopause, IBS, and Endometriosis as an excuse not to take action. Yes, these conditions are real, and yes, they come with challenges — but I coach women with every single one of these diagnoses, and they crush it. The difference? They take responsibility, they adapt, and...

We’ve all heard of the BMI chart—it’s used by doctors, fitness professionals, and even insurance companies to classify health. But does it really tell the full story? In this episode, I break down where BMI came from, why it was created, and whether it still holds up today. Does it take muscle mass into account? What about body composition and fat distribution? And most importantly—should you actu...

Struggling with stubborn fat, slow muscle recovery, or constant fatigue—even when you're training hard? The secret isn’t in your workouts or diet… it’s in your sleep. In this episode, we’re diving into why women need more sleep than men, how hitting snooze is ruining your energy, and the game-changing sleep hacks to maximise strength, recovery, and hormone balance. If you want to lift heavier, fee...

In this episode of Barbells & bosoms I’m joined by my best friend who also happens to be a fitness coach, Ross Davies. We’re diving into a topic that’s sparking heated debates and raising eyebrows across the health and fitness world: Ozempic, GLP-1 medications, and the truth behind these so-called “miracle drugs.” These medications have been making headlines, touted as game-changers for weight los...

In this episode of Barbells and Bosoms, we're shining a light on a topic that affects many women yet often feels overlooked: navigating health and fitness during perimenopause. Hormonal changes can make progress feel like an uphill battle, but the truth is, it’s absolutely possible to stay strong, healthy, and empowered through this phase of life. We’ll explore how to adapt your workouts, manage n...

WHY THE WEIGHING SCALES AREN'T IMPORTANT Welcome back to "Ask Ash," where we break down your biggest fitness myths with straightforward advice and real talk. In today’s episode, we’re diving into a topic that so many of you are curious about: “Why shouldn’t I rely on the scales to track my progress?” If you’ve ever felt frustrated by the number you see on the scales, this episode is for you. We’ll...

Welcome back to another episode of "Barbells and Bosoms," where we empower women through strength training, nutrition, and self-care! In today’s episode, we're diving into a common struggle around this time of year—losing gym motivation. Whether you're trying to build muscle, lose fat, or simply maintain your current progress, understanding how to navigate these phases is crucial for staying on tr...

Welcome back to another episode of "Barbells and Bosoms," where we empower women through strength training, nutrition, and self-care! In today’s episode, EP 45 - Bulk, Cut, or Maintenance, we’re breaking down the different phases of body transformation—whether you’re trying to build muscle, lose fat, or maintain your current physique. Understanding when and how to bulk, cut, or stay in maintenance...

“CAN I WORK OUT 24/7, DO I NEED TO REST??” Welcome back to "Ask Ash," where we tackle your most pressing fitness questions with clarity and expert advice. Today’s question hits a common fitness myth head-on: “Can I work out 24/7, or do I really need to rest?” If you’ve ever wondered whether endless workouts are the key to faster results or if rest is just an optional extra, this episode is for you...

In today's episode, we're diving into a topic that many of us can relate to: getting back on track with weightlifting and gym workouts after taking time off. Whether it's due to illness, injury, a hectic schedule, or simply life getting in the way, returning to the gym after a hiatus can feel daunting. But fear not! We're here to offer guidance, motivation, and practical tips for reclaiming your s...