Julia Hlaing

✨ A new chapter begins. Baby Navarro arriving soon 🤍 6 weeks of nausea, exhaustion, quiet moments of fear but just as many moments of joy, gratitude and awe for what the female body can do. I’ve been a physio in the pregnancy space for years, but experiencing it now from the inside has already changed how I see women’s strength, resilience and courage. A huge thank you so far to: 🤍 My incredible team for supporting me through the tough days, and allowing me to slow down when my body needed it. @pbphysio_olympicpark @kk1.fit @hyrox.physio @barbelle_physio @powerlifting_physio 🤍 My husband @fight.exphys , who’s been there for every low moment, my post comp blues and making me food as I complain “I’m so tired, I’m going to vomit ”. 🤍 Those who knew early, thank you for keeping my little secret safe and for checking in on me quietly. 🤍 My body, for carrying me through work, training/ national, emotional weeks and getting baby and I safely into second trimester. Let the next journey begin. 💪🏼❤️ . . #Pregnancy #journey #pregnancyreveal #womenshealth #secondtrimester

Life never goes to plan, and you might feel like giving up on your dreams, but if you keep going, it will happen. Just don’t give up. ✨ Thank you @phntm.prod for capturing all the emotions of life and lifting yesterday at the @awfcomau Australian Championship. Two years ago, I was ready to quit. The pressure of age (yes I’m a masters lifter), career (starting a business), and starting a family weighed on me—> not from others, but from within. I took time off, uncertain if I’d ever return. The journey back was tough, filled with self-doubt, lots of falls on my ass, and days I didn’t think I’d make it or is this even worth it? But I kept showing up, thanks to an incredible support system. 📸 That last pic is my fave. From the devastation of failing to make Nationals in 2022 to finally making it, taking bronze, hitting a 9kg comp total Pb and making international qualifying numbers. Thank you, @joshwu7 and @hrdkawstrength team—this journey was worth it all. 🙌 @women_in_weightlifting_ @womeninsport__ . . . #Nationals2024 #BronzeMedalist #NeverGiveUp #GratefulHeart #challenge #life #athlete #physio #bosswoman #entrepreneur #shelifts #snatch #cnj #competition #mentalhealth #personalbest #support #team #photography #photooftheday #comeback

🙌🏼 Reflections: The dream that didn’t quit 🙌🏼 A bit over one year ago @pbphysio_olympicpark was still just a dream. It’s been the most fulfilling, overwhelming, and beautiful challenge I’ve ever taken on. People don’t often see the behind-the-scenes chaos, the imposter syndrome, the sleepless nights, the mental load of worrying about patients, the team, my partner, family, friends, and even the dog. You wonder sometimes if it’d be easier to walk away and do something simpler. But then you see the athlete who pushed to return to sport and compete, or the exhausted mum who starts feeling like herself again. Those moments ground me and remind me exactly why I chose this path. At 15, I knew I wanted to be a physio and one day own a clinic. I loved sport, I loved helping people. But I struggled through school, scraped through high school, and didn’t get into physio. I thought the dream was over, but I kept going and found a pathway into a masters program. @katkuorence shout out because you guided me and I’m forever grateful. Uni was another challenge. I wasn’t a top student, and I had two major anxiety attacks during placement, breaking down in front of my supervisors, convinced I’d fail again. But I kept going, worked harder, had a great uni group of friends who are amazing Physios @strengthandpilatesphysio @ptcphysio.pete @heidi.physio @whyylee . At 23, I got close to quitting Physio all together. I didn’t believe in what I was doing moving from clinic to clinic in my first year out. I didn’t think I was smart, strong, or confident enough. My family @cherry9949 , @fight.exphys and my friends knew I could do it even when I didn’t. Meeting @powerlifting_physio & @bocca.eats at the brink of quitting changed everything, they gave me the opportunity & confidence to take a leap to follow my dreams. One year in, and I’m proud. Proud I didn’t give up. Proud I stayed true to my values to help people feel stronger, live better, and achieve more than they thought possible. 🎉 Now with purpose and a passionate team we’re only just beginning! 🙌🏼 . #physio #womeninbusiness #anxiety #nevergiveup #teamwork #support #entrapreneur #passion #builtwithpassion

37weeks 🤰🏻 Thanks @jessicapark.pilates for working me hard with a great Pilates session. I’m definitely starting to feel fatigued, pressure around the abdomen and pelvis but modifying exercise to manage these symptoms has been key. It’s so important to continue moving in different ways rotating, bending, reaching for as long as possible but modifying if there is discomfort. Pilates is a great way to achieve this with lighter load and guidance. Thanks again @jessicapark.pilates @pbphysio_olympicpark 🫶🏼❤️ . . #pilates #reformer #pregnancy #womenshealth #physiotherapy

Let’s talk about “mum bum” 🤭🍑 If your glutes feel like they’ve disappeared during pregnancy, you’re not the only one and you’re not imagining it. As your bump grows: – Your posture shifts → glutes get less mechanical advantage – Movement + load often decrease → less stimulus on glutes – Your body compensates → lower back + hip flexor muscles work more Over time your glutes just don’t get loaded as much. That’s why I’m still prioritising: ✔️ RDLs ✔️ Cable kickbacks ✔️ Banded glute bridges NOT to “grow my booty” but to keep them working, strong, and supporting my body. Because strong glutes in pregnancy = → Less strain on your back → Stronger foundation for postpartum, carrying your Bub, and lifting prams/equipment These are some exercises you can keep doing in pregnancy and modify with load. Seek assistance from women’s health physio or qualified coach to guide you throughout your pregnancy journey. 🤰🏻 @pbphysio_olympicpark P.s love this romper from @momandaofficial so comfy and supportive for the belly even when training! . . #womenshealth #physiotherapy #pregnancy #glutes #mumbum

Soaking it all up 🤍 35 weeks, feeling so loved and grateful. 🙏🏽 This day was more than just a baby shower, it was being surrounded by the people who have supported us through thick and thin, laughed with us, and are about to welcome our little Alessia into the world with so much love. Thank you to everyone who came, helped, the thoughtful gifts & beautiful messages. You all made it so special. @fight.exphys and I truly felt it all 🤍 Special mentions to: @dessertsbyjenandjeff for the deliciously cute cake and desserts 🧁 @poppindrops_ for the beautiful backdrop @sophialimakeup for my makeup and hair! Crazy it’s been 4 years since you were there on my wedding day 😘 @happyheartsydney for the fun filled kids entertainment Our families @buzibee @sliwkafamily @cherry9949 @conrado.navarro.73 for the food prep & beloved friends/family who came to help @s_hlxx @hl_ad1 @kylieet_ @re.beccali @pripunns @aantoniou11 @tothc for also capturing the moments 😘 We love you all 🥰 . . #babyshower #pregnant #mummytobe

If you’re in the later stages of pregnancy (by 28weeks), side-lying isn’t just more comfortable, it’s recommended for your baby’s wellbeing too. Sleeping on your side helps optimise blood flow through the placenta. When lying flat on your back, the weight of your uterus can compress major blood vessels, which may reduce circulation to your baby and leave you feeling lightheaded or uncomfortable. And a reminder: you don’t need a million fancy pillows to get this right. These setups use simple pillows you likely already have at home. I managed this whilst travelling. Here are 4 ways to support your body in side-lying: 1️⃣ Butterfly pillow + large front pillow → perfect if you love a slight tummy support or used to be a side/stomach sleeper 2️⃣ Butterfly pillow + long pillow behind → great if you tend to roll onto your back and need that gentle support 3️⃣ Butterfly pillow + front AND back pillows → maximum comfort for hips, back, and bump 4️⃣ Just a small butterfly pillow → simple and effective if you’re already comfortable ✨ The goal isn’t perfection, it’s reducing strain on your hips, pelvis and back while supporting optimal circulation for baby. 💛 If you’re waking up sore or tossing all night, your sleep setup might just need a tweak or see a women’s health Physio to help you out! @pbphysio_olympicpark . . #pregnant #womenshealth #physiotherapy #sleep

3 pregnancy training myths I still hear 👇 1. Weighted overhead pressing is dangerous: It’s not, in a low-risk pregnancy. Overhead pressing helps maintain upper body strength. With good control, breathing, and appropriate load, it’s safe and beneficial. 2. Abdominal exercises cause ab separation: Ab separation is a normal adaptation in pregnancy. Core work doesn’t cause it but poor pressure management can worsen symptoms. Avoiding core work completely isn’t the answer because deconditioned muscles can be even more challenging and cause other injuries. 3. Squatting and lifting is bad for your pelvic floor: Your pelvic floor is designed to handle load. With good technique and symptom awareness, lifting can actually build strength and resilience, not harm it. Every pregnancy is different ! If you’re unsure, get guidance. A pelvic floor physio can help you train safely and confidently. 👉🏼Send this to someone who’s pregnant or coaching pregnant women 🤍 @pbphysio_olympicpark @pbphysio #Pregnancy #womenshealth #physio #pelvicfloor #diastasis

@raaginirampal is on fire right now 🔥 84kg snatch! 4kg PB 🏋🏻‍♀️ She has been working really hard to improve her technique and re-build her strength post ACL rupture. Only possible because of the expert management of her rehab by @pelvicstrong @pbphysio_olympicpark 🙏🫶 A well deserved PB 🙌🙌 #teamhrdkaw @joshwu7 @joshy_younit @maddi_wu @melissapaigewu @women_in_weightlifting_ @nswwa @pbphysio_olympicpark @pelvicstrong #weightlifting #girlswholift #postaclPB

Can pull-ups cause ab separation in pregnancy? 🤰🏻 Not necessarily. Diastasis recti (abdominal separation) happens in most pregnancies to create space for baby, yep it’s a normal adaptation of the abdominal wall to stretch. Some women can continue pull-ups comfortably, but if you notice severe coning, doming, pain or a pulling sensation through your abdomen, it may be time to modify. At 26 weeks pregnant, I personally felt a sharp pull through my abs during a pull-up, and I knew it was time for me to switch things up. You can still keep your lats and upper body strong with options like: • Ring rows • Lat pulldowns • Single-arm pulldowns Pregnancy training isn’t about stopping it’s about adapting so you can stay strong safely throughout pregnancy and beyond. 💪🏼 Seek professional help from a women’s health Physio to make sure! @pbphysio_olympicpark @pbphysio . . #pregnancy #womenshealth #diastasisrecti #physiotherapy

Reflections at 33 🤍 Last year I thought a lot about timelines and growth. This year, pregnancy has deepened all of it to the following 3: 1. Your body is meant to be trusted, not controlled. 🤰🏻 Softer doesn’t mean weaker. Slower doesn’t mean less capable. Adaptation is strength. 2. Your timeline is your own. ⏰ 18 years knowing @fight.exphys . 11 together. 3 married. Now becoming parents. We’ve had to overcome challenges, pressure and now focusing on alignment. 3. Presence is the real success. (The hardest for me)🧘🏻‍♀️ Not rushing the next milestone. Not chasing constantly. Just being fully here in this season, in this body, in this moment. 33 feels less about proving and more about being. More grounded. More grateful. More intentional 🤍 Thank you @fatahullaharman 📸 Thanks for fixing up my lashes @_helenstudio 🤩 . . #growth #pregnancy #babymoon #bali #reflection

I had every intention of training consistently through pregnancy.. But first trimester fatigue humbled me 😅 Even though you can’t see the changes and people don’t know you’re even pregnant. Progesterone rises, blood volume starts increasing, your cardiovascular system is adapting and your body is building a placenta. That’s not laziness. That’s physiology. If your training looks more like “sleep” right now, you’re not failing. You’re adjusting to a huge internal load. Pregnancy isn’t fragility but it does require adaptation 🤍 Ensure you are working with a coach and Physio who can help you through this challenging time! Contact us @pbphysio_olympicpark @pbphysio for support. . . . #physiotherapy #womenshealth #pregnancy #lift #firsttrimester