Women Like You: Recent Episodes
Women Like You
The podcast for women who hate working out but know they should. No diets, no fads, and absolutely no burpees, just evidence-based health and fitness advice for women over 30. Hosted by lifelong exercise sloths, Gab and Sarah.
Produced and edited by Gab Burke
Music by Hamish Camilleri
Between 10 and 40% of people will experience sciatic pain in their lifetime.
It’s often confused with other types of low back pain but sciatica is usually felt in the lumbar spine, it’s commonly one-sided and can feel like a deep burning pain in the buttocks, radiating down the leg.
On this episode, Gab and Sarah talk about what sciatica is, some of the things that might cause it, and how exercise can help.
Contact us: womenlikeyoupodcast@gmail.com
How to build core strength Pt. 1 https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-1
How to build core strength Pt. 2 https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-2
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It seems like an oxymoron but regular exercise can actually reduce fatigue.
Wild, right?
Exerting energy when you're exhausted can help you feel better.
Around 20-30% of adults report having fatigue at any given time and it turns out going for a gentle walk can make a big difference to your energy levels.
On this episode, Gab and Sarah look at what fatigue is, what are some of the signs to look out for, and how exercise can help.
Contact us: womenlikeyoupodcast@gmail.com
Exercise and sleep https://omny.fm/shows/women-like-you/is-it-ok-to-exercise-before-bed
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever heard of combat juggling?
Would you wear a pair of hiking pants with a zip along your butt crack to make toileting in the wilderness easier?
Would you ever exercise in the nude?
On this episode, join Gab and Sarah for some weird and wonderful fitness fodder.
Contact us: womenlikeyoupodcast@gmail.com
Nude Yoga Girl https://www.instagram.com/nude_yogagirl/?hl=en
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omny.fm/listener for privacy information.
There's nothing quite like a migraine.
That splitting, blinding, burning brain pain that comes with a side of nausea, dizziness and sensitivity to light.
If you've copped a belter or two over the years, we have some good news.
There’s some really solid research which suggests that exercise could be one effective tool to reduce migraines.
On this episode, Gab and Sarah look at what happens during a migraine and how exercise might be one way to help deal with them.
Contact us: womenlikeyoupodcast@gmail.com
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
How much alcohol do you drink?
Are you a ‘couple of glasses of wine a night’ kinda gal? Or strictly a ‘weekend’ drinker?
When your doctor asks you how many standard drinks you have in a week, do you downgrade that number just a little bit?
It turns out drinking alcohol may be negatively affecting your exercise.
On this episode, Gab and Sarah look at how booze can affect the quality of your workouts.
Contact us: womenlikeyoupodcast@gmail.com
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you wear a fitness tracker?
If so, you might be using it to keep an eye on your daily step count, your heart rate and even your sleep.
But is this data accurate?
On this episode, Gab and Sarah look at whether fitness trackers can accurately capture the data they claim to.
Plus, we look at some of the weird and wonderful fitness tech currently on the market.
Contact us: womenlikeyoupodcast@gmail.com
Many of us are using fitness devices to track our sleep but could they be making our anxiety worse?
https://www.abc.net.au/news/2023-04-23/sleep-tracking-stages-fitness-wearables-accuracy-anxiety/102040328
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
If we asked you to sit down on the floor and get back up again without using your hands to support you, could you do it?
How long can you stand on one leg for?
On this episode, Gab and Sarah look at why being able to do certain types of physical movement may lead to a longer and healthier life.
Contact us: womenlikeyoupodcast@gmail.com
Stand on one leg - and 16 other life-changing daily moves that will keep your body happy
https://www.theguardian.com/lifeandstyle/2023/apr/07/life-changing-daily-moves-that-will-keep-your-body-happy
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you heard about the Two Day Rule?
It was very buzzy back in January when all the usual New Years resolution articles flooded our feeds, but it’s actually not a terrible way to approach your health and fitness.
On this episode, Gab and Sarah talk you through what it is, and how it might help you get a bit more physical activity into your life.
Plus, Gab has some pelvic floor exercises you can try.
Contact us: womenlikeyoupodcast@gmail.com
Our chat with Angela James from Sydney Pelvic Clinic https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1
Why the 2-day rule could be the key to building new habits in 2023 https://www.stylist.co.uk/life/two-day-rule-habit-building-tips/748769
Matt D’Avella on The Two Day Rule https://www.youtube.com/watch?v=bfLHTLQZ5nc
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
We’re back baby!
We said we’d be back in early 2023 but it turns out having a baby is pretty time consuming. So we’re back on the pod a little later than planned but as they say, better late than never.
On this episode, Gab and Sarah have an epic birth story to share. A word of warning though, it does involve a hectic injury.
And how’s the postpartum exercise coming along? Lol. You’ll hear all about that too.
Contact us: womenlikeyoupodcast@gmail.com
https://birthtrauma.org.au/peer2peer-support-program/
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It’s our final episode of 2022!
We’re taking a little break over the holiday period but we’ll be back in 2023 with more tips and tricks on how to keep working at your exercise habit.
Thank you for supporting our little pod and helping us grow our community of amazing WLY women.
Before we wrap up for the year, Gab and Sarah share some of their biggest lessons and key takeaways from the last 12 months.
Contact us: womenlikeyoupodcast@gmail.com
How long does it take to get fit? https://omny.fm/shows/women-like-you/how-long-does-it-take-to-get-fit
What’s the best way to start exercising? https://omny.fm/shows/women-like-you/what-s-the-best-way-to-start-exercising
Emmy had kidney failure and waited years for a transplant. Exercise got her through it. https://omny.fm/shows/women-like-you/emmy-had-kidney-failure-and-waited-years-for-a-tra
Did you know you can be healthier just by thinking that you are? https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking
Things a pelvic floor specialist wants you to know https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
The information in this episode is a game-changer.
The benefits of exercise for your physical and mental well-being are widely known, but did you know regular exercise can also reduce your risk of cancer?
A recent study from Tel Aviv University has produced results that are so astounding, they made the front page of the November issue of the journal Cancer Research. (In science terms it’s like getting the front page of the September issue of Vogue).
The study found that aerobic exercise can reduce the risk of metastatic cancer by a whopping 72%.
On this episode, Sarah explains the role of exercise both in cancer prevention and the management of cancer.
Contact us: womenlikeyoupodcast@gmail.com
An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination https://aacrjournals.org/cancerres/article/82/22/4164/710131/An-Exercise-Induced-Metabolic-Shield-in-Distant
Exercise is proven to aid cancer treatments, so why don't patients have subsidised access to rehab? https://www.abc.net.au/news/2020-11-11/study-shows-exercise-helps-cancer-treatments/12867650
References:
https://reader.elsevier.com/reader/sd/pii/S1550413117305673?token=A7DBF43852CEB793F5F668569976F7D57DCFC7C3388C07BA68F6D77851B5FB7D9D202CF646CBEDC5C6CB37635FE9797D&originRegion=us-east-1&originCreation=20221207203721
https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
Keimling M, Behrens G, Schmid D, Jochem C, Leitzmann MF. The association between physical activity and bladder cancer: systematic review and meta-analysis. British Journal of Cancer 2014; 110(7):1862-1870. [PubMed Abstract]
Moore SC, Lee IM, Weiderpass E, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine 2016; 176(6):816-825. [PubMed Abstract]
Pizot C, Boniol M, Mullie P, et al. Physical activity, hormone replacement therapy and breast cancer risk: A meta-analysis of prospective studies. European Journal of Cancer 2016; 52:138-154. [PubMed Abstract]
Hardefeldt PJ, Penninkilampi R, Edirimanne S, Eslick GD. Physical activity and weight loss reduce the risk of breast cancer: A meta-analysis of 139 prospective and retrospective studies. Clinical Breast Cancer 2018; 18(4):e601-e612. [PubMed Abstract]
Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC. Physical activity and risk of breast cancer among postmenopausal women. Archives of Internal Medicine 2010; 170(19):1758-1764. [PubMed Abstract]
Fournier A, Dos Santos G, Guillas G, et al. Recent recreational physical activity and breast cancer risk in postmenopausal women in the E3N cohort. Cancer Epidemiology, Biomarkers & Prevention 2014; 23(9):1893-1902. [PubMed Abstract]
Liu L, Shi Y, Li T, et al. Leisure time physical activity and cancer risk: evaluation of the WHO's recommendation based on 126 high-quality epidemiological studies. British Journal of Sports Medicine 2016; 50(6):372-378. [PubMed Abstract]
Schmid D, Behrens G, Keimling M, et al. A systematic review and meta-analysis of physical activity and endometrial cancer risk. European Journal of Epidemiology 2015; 30(5):397-412. [PubMed Abstract]
Du M, Kraft P, Eliassen AH, et al. Physical activity and risk of endometrial adenocarcinoma in the Nurses' Health Study. International Journal of Cancer 2014; 134(11):2707-2716. [PubMed Abstract]
Friedenreich C, Cust A, Lahmann PH, et al. Physical activity and risk of endometrial cancer: The European prospective investigation into cancer and nutrition. International Journal of Cancer 2007; 121(2):347-355. [PubMed Abstract]
Borch KB, Weiderpass E, Braaten T, et al. Physical activity and risk of endometrial cancer in the Norwegian Women and Cancer (NOWAC) study. International Journal of Cancer 2017; 140(8):1809-1818. [PubMed Abstract]
Behrens G, Jochem C, Keimling M, et al. The association between physical activity and gastroesophageal cancer: systematic review and meta-analysis. European Journal of Epidemiology 2014; 29(3):151-170. [PubMed Abstract]
Behrens G, Leitzmann MF. The association between physical activity and renal cancer: systematic review and meta-analysis. British Journal of Cancer 2013; 108(4):798-811. [PubMed Abstract]
Psaltopoulou T, Ntanasis-Stathopoulos I, Tzanninis IG, et al. Physical activity and gastric cancer risk: A systematic review and meta-analysis. Clinical Journal of Sports Medicine 2016; 26(6):445-464. [PubMed Abstract]
https://english.tau.ac.il/exercise_defeats_cancer_2022
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you heard about “shredding”?
It’s a fitness buzz term used to describe dieting and exercising to extreme levels in order to drop body fat quickly.
The “summer shred” is all about getting your beach bod ready for the warmer months.
If you ask us, “shredding” for any season is a big no-no, and it turns out a lot of Australians might agree.
On this episode, Gab and Sarah explain why more Aussies are apparently ditching this intense approach to exercise.
Contact us: womenlikeyoupodcast@gmail.com
Brooke McAlary “Care” https://www.slowyourhome.com/care
When can you exercise after COVID-19? https://omny.fm/shows/women-like-you/when-can-you-exercise-after-covid-19
‘Summer shred’ fitness trend is actually and urban myth, according to new research https://coach.nine.com.au/fitness/summer-shred-fitness-trend-is-actually-an-urban-myth/5c56ca50-c3d3-4d37-8de7-8fc58bd2d27a
Why you shouldn’t exercise on holidays https://omny.fm/shows/women-like-you/why-you-shouldn-t-exercise-on-holidays
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
You’ve heard about push-ups, right? Done against a wall or with your knees on the ground, or if you’re super hardcore, a full push-up in the plank position.
But have you heard about ‘soleus push-ups’?
There’s some new and really exciting research from the University of Houston about a new type of push-up involving only your lower leg that you can do while sitting down.
On this episode, Gab and Sarah explain what the soleus push-up is, and how it can lead to better metabolic health.
Contact us: womenlikeyoupodcast@gmail.com
Discovery unlocks potential of ‘special’ muscle https://www.youtube.com/watch?v=yaK6TThRMdE
‘Soleus pushup’ fuels metabolism for hours while sitting https://stories.uh.edu/2022-soleus-pushup/index.html
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9404652/
Does gardening count as exercise? https://omny.fm/shows/women-like-you/does-gardening-count-as-exercise
Are you at risk of type 2 diabetes? https://omny.fm/shows/women-like-you/are-you-at-risk-of-type-2-diabetes
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
When was the last time you had a skin check-up at your doctor or dermatologist?
Australia has one of the highest rates of skin cancer in the world - two to three times the rates in Canada, the U.S. and the UK.
Current data shows that two in three Australians will be diagnosed with skin cancer by the age of 70, and the majority of skin cancers are caused by exposure to the sun.
So when you’re exercising outdoors, it’s so important to think about things like sunscreen, hats, and appropriate clothing.
On this episode, Gab and Sarah look at the different types of skin cancers, who is most at risk, and some practical tips for how to give yourself the best possible sun protection.
Contact us: womenlikeyoupodcast@gmail.com
Multiple Sunscreens Recall - Low levels of Benzene detected
https://www.tga.gov.au/news/product-recalls/multiple-sunscreens-recall-low-levels-benzene-detected
Ultra Violette Queen Screen Sunscreen SPF50+ Luminising Serum https://ultraviolette.com.au/products/queen-screen-spf50?gclid=CjwKCAiA68ebBhB-EiwALVC-NqC6CwGAPXjeTgUk48LOvOdAXhNh9sOoqZgeutcS7oZiFt4oAoZ8oxoC4YMQAvD_BwE
Invisible Zinc Sport Mineral Sport Mineral Sunscreen SPF50+ https://invisiblezinc.com.au/product/invisible-zinc-sport-mineral-sunscreen-spf-50-cream-100ml/
Cancer Council: About Sunscreen https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/about-sunscreen
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Another week, another fitness trend doing the rounds online.
So what is “The Joy Workout”?
Is it just another fluffy exercise fad or is there actually some solid science behind it?
On this episode, Gab and Sarah look at the 8-minute workout that claims to “improve your mood”.
Contact us: womenlikeyoupodcast@gmail.com
Adam Grant ‘Originals: how non-conformists change the world’ https://adamgrant.net/book/originals/
Adam Grant ‘Think Again’ https://adamgrant.net/book/think-again/
Adam Grant on ‘Recency Bias’ https://www.instagram.com/p/CkL3GaIJdAT/?igshid=YmMyMTA2M2Y=
New York Times: ‘The Joy Workout: Six research-backed moves to improve your mood’ https://www.nytimes.com/2022/05/24/well/move/joy-workout-exercises-happiness.html
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
We’ve always been told not to exercise after a big meal and that you need to wait 2-3 hours before doing a workout.
But what if we told you that there’s really good evidence to support going for a short walk straight after you eat?
On this episode, Gab and Sarah explain why walking, doing household chores, or even just standing up after you eat can help moderate your blood sugar levels.
Contact us: womenlikeyoupodcast@gmail.com
New York Times: Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Ah pooping. We all do it.
Sometimes we’re regular as clockwork, other times we’re uncomfortably bunged up.
So, what role does exercise play when it comes to a healthy digestive system?
On this episode, Gab and Sarah tackle the unglamorous but very important topic of digestion and how exercise can help you poop.
Contact us: womenlikeyoupodcast@gmail.com
Bristol stool chart https://staging.continence.org.au/sites/default/files/2021-08/Bristol_Stool_Chart_PDF-compressed.pdf
How exercise affects your digestion https://www.manhattangastroenterology.com/exercise-affects-digestion/
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever experienced ‘cankles’?
It’s that delightful sensation when your lower leg swells up and your calf blends with your ankles.
Gab is deep into the second trimester of pregnancy and has had her first experience with swollen ankles.
So, what are cankles? Can you get them whether you’re pregnant or not? And can exercise help to manage them?
On this episode, Sarah explains some of the reasons why you might experience swollen ankles, and when to seek medical advice.
Contact us: womenlikeyoupodcast@gmail.com
Edible Garden Trail https://www.ediblegardentrail.com/
Pelvic Floor specialist Angela James https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1
Nike maternity activewear range https://www.nike.com/au/w/womens-maternity-clothing-5e1x6z6ymx6zfl9s
Sports Bras Direct Cake Maternity Zest Flexi Wire maternity sports bra https://www.sportsbrasdirect.com.au/product/cake-maternity-zest-flexi-wire-sports-bra/
Are you drinking enough water? https://omny.fm/shows/women-like-you/are-you-drinking-enough-water
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Did you know physical inactivity can lead to dementia?
Dementia can happen to anybody, but the risk increases with age. It can also depend on a combination of age, genes, health and lifestyle.
So can exercise provide any protection?
On this episode, Gab and Sarah look at what dementia is, the main risk factors for developing dementia, and some promising research about the positive effects of exercise on long term cognitive health.
Contact us: womenlikeyoupodcast@gmail.com
Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds
What types of exercise reduce dementia risk? https://www.nytimes.com/2022/08/15/well/move/exercise-dementia-risk.html
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Did you know walking 10,000 steps a day can lower your risk of dementia by 50%?
It can also lower your risk of cardiovascular disease and cancer by 30 to 40%, and if you walk faster, the better the benefits.
On this episode, Gab takes you on a quick and easy 22 minute guided walk. Grab your sneakers and get into something comfy because you’re about to hit the pavement for a walk!
Contact us: womenlikeyoupodcast@gmail.com
AIATSIS Map of Indigenous Australia https://aiatsis.gov.au/explore/map-indigenous-australia
Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
We’re all about finding ways to get more physical activity into your day without it feeling like a chore or a prescribed workout.
So if you’re elbow deep in soil and you’re planting, weeding and digging in the dirt, does that count towards your 22-44 minutes of recommended daily physical activity?
On this episode, Gab and Sarah look at the many benefits of gardening and some really interesting research that shows consistent movement throughout the day can make a huge difference to your health over the long term.
Contact us: womenlikeyoupodcast@gmail.com
Determining exercise intensities of gardening tasks as a physical activity using metabolic equivalents in older adults https://journals.ashs.org/hortsci/view/journals/hortsci/46/12/article-p1706.xml
Gardening is beneficial for health: a meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/
Beneficial associations of low and large doses of leisure time physical activity with all-cause, cardiovascular disease and cancer mortality https://bjsm.bmj.com/content/53/22/1405
Got weeds? University of Arkansas researchers say yard work builds strong bones https://news.uark.edu/articles/10028/got-weeds-university-of-arkansas-researchers-say-yard-work-builds-strong-bones
Vitamin D deficiency and leisure time activities in the elderly: are all pastimes the same? https://pubmed.ncbi.nlm.nih.gov/24722592/
Aerobic Gardening https://www.amazon.com/Aerobic-Gardening-Learn-Lifetime-Master-ebook/dp/B07QRWV9Q3
Huberman Lab Podcast ‘Timing light, food and exercise for better sleep, energy and mood’ https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/
The NEAT effect: why gardening or vacuuming can make a big difference to your health https://www.abc.net.au/radionational/programs/lifematters/why-vacuuming-can-make-a-big-difference-to-your-health/101333370
Vegepod https://vegepod.com.au
The 7 minute Standing Workout https://www.nytimes.com/video/well/100000007527127/standing-7-min-workout.html
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Did you know you can do less exercise for the same health benefits as longer workouts?
There’s a new trend called “fitness snacking” which aims to get more out of doing less.
On this episode, Gab and Sarah explain what fitness snacking is and why the science backs it up.
Contact us: womenlikeyoupodcast@gmail.com
I tried fitness snacking for 2 weeks – here's how it repaired my relationship with exercise https://www.stylist.co.uk/fitness-health/workouts/fitness-snacking-challenge/610362
Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4846072/
Effects of long versus short bout exercise on fitness and weight loss in overweight females https://pubmed.ncbi.nlm.nih.gov/11601564/
The 7 minute workouthttps://www.youtube.com/watch?v=ECxYJcnvyMw
The effect of high-intensity circuit training on physical fitness https://pubmed.ncbi.nlm.nih.gov/25942012/
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever been lured in by the quick-fix promise of a 30 day fitness challenge?
“Transform your life (and your butt) in 4 weeks by following this insane daily squat regime!”
“Get rid of your arm flab by doing push-ups every day for a month!”
"Do this exercise daily for abs of steel!"
On this episode, Gab and Sarah explain why 30 day fitness challenges are terrible for you.
Contact us: womenlikeyoupodcast@gmail.com
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Sarah has recently gotten back into yoga but her new home in the mountains means it's a lot colder on the mat than it used to be.
Gab is a big fan of swimming in winter and says there's nothing like the rush of cold water on a crisp day (once you've acclimatised that is).
So are there benefits to exercising when it's cold?
On this episode, Gab and Sarah look at how the body responds to a winter workout and the science behind cold water immersion.
Contact us: womenlikeyoupodcast@gmail.com
Study Links ‘Good’ Brown Fat and Exercise https://wexnermedical.osu.edu/mediaroom/pressreleaselisting/study-links-good-brown-fat-and-exercise
Huberman Lab ‘Using Deliberate Cold Exposure for Health and Performance’ https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/
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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It’s episode 50 baby!
Thank you from the bottom of our hearts for all your support and encouragement so far, we have an absolute blast making this podcast and that’s largely because of you.
On this episode, Gab and Sarah look at some of the big changes they’ve experienced this year, including some very exciting news.
Contact us: womenlikeyoupodcast@gmail.com
Yoga With Adriene ‘Yoga for back pain’ https://www.youtube.com/watch?v=lMTyp5npt78
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Does your bladder leak when you sneeze or jump or run?
Do you ever experience pain during sex?
Did you have prolapse after childbirth?
These are some of the most common issues women deal with when it comes to pelvic health and the good news is, you don’t have to put up with it!
On this episode, Gab and Sarah are joined by the brilliant Angela James from Sydney Pelvic Clinic to talk about all things pelvic floor.
Angela explains how to look after your pelvic floor and some key symptoms to look out for.
Contact us: womenlikeyoupodcast@gmail.com
Sydney Pelvic Clinic https://www.sydneypelvicclinic.com.au
More about Angela James https://www.sydneypelvicclinic.com.au/team-profiles/angela-james-macp/
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Warning: very ranty episode!
Did you know it was once considered “unladylike” to perspire in public?
Not surprisingly, the motivation for women’s fitness over the last 100 years has been centered around being slimmer, more beautiful, and being more attractive to men - WTAF?!
On this episode, Gab and Sarah take a look at the evolution of women’s fitness and how this has fuelled our obsession with weight loss and the way we look.
Contact us: womenlikeyoupodcast@gmail.com
Harpers Bazaar ‘How women became obsessed with weight loss and working out’https://harpersbazaar.com.au/history-of-women-and-weight-loss/
Harvard Medical School ‘Walking For Health’https://www.health.harvard.edu/exercise-and-fitness/walking-for-health
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Did you know about 1 in 6 Australian couples have problems with fertility?
On this episode, Sarah explains some of the reasons why couples might have difficulty conceiving and the current treatments available.
Gab and Sarah also look at how exercise can impact fertility.
The information in this podcast is generalized and should not be considered medical advice. If you’re thinking about starting a family or if you are having trouble falling pregnant, please speak with your doctor for personalized advice.
Contact us: womenlikeyoupodcast@gmail.com
World Health Organization physical activity recommendations https://www.who.int/news-room/fact-sheets/detail/physical-activity
The Fertility Society of Australia: The role of exercise in improving fertility, quality of life and emotional well-beinghttps://www.fertilitysociety.com.au/wp-content/uploads/FSA-The-role-of-exercise-in-improving-fertility-2016.pdf
Gab’s weight loss journey episodehttps://omny.fm/shows/women-like-you/the-best-tights-ever
CSIRO Total Wellbeing Diethttps://www.totalwellbeingdiet.com/au/
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
This week marks 12 months since our very first episode and we couldn’t be happier.
We’ll be honest, it hasn’t always been easy. Over the past year we’ve juggled work, life, lockdowns, covid, study, moving house and everything else life has thrown our way.
But we’re still standing and having lots of laughs as we go.
Thank you for your support over the last 12 months. We are eternally grateful for your messages, emails, DMs and encouragement, it literally keeps us going every week.
On this episode, Gab and Sarah reflect on the year so far (how is it June already?!) and share some of their biggest lessons and favourite episodes of 2022.
Contact us: womenlikeyoupodcast@gmail.com
How to get a ‘superhigh’ from exercise https://www.thetimes.co.uk/article/exercise-to-be-happy-kd20rxkr3
Exercise vs. Traininghttps://omny.fm/shows/women-like-you/what-s-the-best-way-to-start-exercising
Trampoline exercise https://omny.fm/shows/women-like-you/when-was-the-last-time-you-were-on-a-trampoline
Exercise and mindset https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking
Meet the incredible Emmy O’Neill https://omny.fm/shows/women-like-you/emmy-had-kidney-failure-and-waited-years-for-a-tra
How to measure your heart rate
https://omny.fm/shows/women-like-you/toned-abs-don-t-matter-your-blood-pressure-does
WLY Spotify playlisthttps://open.spotify.com/playlist/0gFGyTjJ6phfGHqYCQquKq?si=53e9b1af0f914c38
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Please welcome Gab’s sister-in-law Eleanor to the podcast!
Sarah is currently smashing through her last assignments for the uni semester so Gab invited El in for a chat about postpartum exercise, unexpected body changes after childbirth, and why you should talk to your GP about young on-set bowel cancer.
Contact us: womenlikeyoupodcast@gmail.com
Mum Safehttps://mumsafe.com.au
The Guardian: Men take time from female partners for exercise, Australian study finds https://www.theguardian.com/australia-news/2022/may/06/men-take-time-from-female-partners-for-exercise-australian-study-finds
Living in Australia: The Household, Income and Labour Dynamics in Australia (HILDA) Survey
https://www.dss.gov.au/about-the-department/longitudinal-studies/living-in-australia-hilda-household-income-and-labour-dynamics-in-australia-overview
Young on-set Bowel Cancerhttps://www.bowelcanceraustralia.org/young-onset
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you ever keep wearing your exercise clothes after you’ve worked out?
If so, you really shouldn’t.
Wearing sweaty, synthetic activewear for extended periods of time can lead to conditions like thrush, bacterial vaginosis (BV), and Group B Strep (GBS). All things we want to avoid in the interests of good vaginal health.
On this episode, Gab and Sarah look at how to keep your lady parts healthy.
Contact us: womenlikeyoupodcast@gmail.com
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
There’s a fitness trend doing the rounds online called “Hot Girl Walk” and we actually think it might be ok.
Don’t be fooled by the name, it’s not about exercising to look hotter (we haven’t completely lost our minds). It’s a combination of low impact exercise and mindfulness.
On this episode, Gab and Sarah explain what the TikTok trend involves and what evidence there is to back it up.
Contact us: womenlikeyoupodcast@gmail.com
Exercise and mindset (the Langer & Crum study) https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking
Why walking is underratedhttps://omny.fm/shows/women-like-you/why-walking-is-underrated
‘Hot Girl Walk’ is the latest fitness trend to take over TikTok - but does it actually work?
https://www.stylist.co.uk/fitness-health/workouts/hot-girl-walk-tiktok-trend/659913
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
A few weeks ago we received an amazing email from a WLY listener asking for tips on how to get started exercising.
If you’re a complete beginner, or if you’re coming back to exercise after an extended break, how should you actually start?
On this episode, Gab and Sarah talk to Gab’s brother Adrian (an exercise scientist) about safe and sustainable ways to get fit.
Contact us: womenlikeyoupodcast@gmail.com
How to build core strength Pt 1https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-1
How to build core strength Pt 2https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-2
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
If you’re struggling to get good sleep, exercise might be your saviour.
Sleep helps to restore the building blocks of the human body and is essential for longterm health.
Several studies show that insufficient sleep increases the risk of developing insulin resistance, diabetes and cardiovascular disease, and ultimately affects life expectancy.
Unfortunately, 30 to 48% of the general population experience symptoms of insomnia. This can mean difficulty initiating or maintaining sleep, waking earlier than intended, or having non-restorative sleep.
The good news is, moderate aerobic exercise increases the amount of time you spend in deep sleep.
On this episode, Gab and Sarah look at the relationship between exercise and sleep and whether it’s ok to exercise before bed.
Contact us: womenlikeyoupodcast@gmail.com
Timing light, food, & exercise for better sleep, energy and mood - Huberman Lab https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/
The ‘BDNF’ episode: Why exercise can improve your brainhttps://womenlikeyoupodcast.com/why-exercise-can-improve-your-brain/
Yoga With Adriene Bedtime Yoga (20mins) https://www.youtube.com/watch?v=v7SN-d4qXx0
Yoga With Adriene Wind Down Yoga (12mins) https://www.youtube.com/watch?v=zJOCGSwB8v4
Yoga With Adriene 7 Minute Bedtime Yogahttps://www.youtube.com/watch?v=LI9upn4t9n8
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It’s episode 40 baby! And we’ve lost the plot.
If you’ve ever “fallen off the wagon” or gone “off-plan”, this episode is for you.
Between work, life, Covid, study, podcasting and a total lack of motivation to exercise, Gab and Sarah are struggling to keep up their fitness habit.
On this episode, we go back to ground zero and revisit where our exercise journey began. We look at how we created our daily exercise habit and whether we can use those same tools, or if we need to look at new ones.
Our current mantra: if at first you don’t succeed, try something different.
Contact us:womenlikeyoupodcast@gmail.com
WLY Episode 1: How to build a daily exercise habit in 2 minutes https://omny.fm/shows/women-like-you/how-to-build-a-daily-exercise-habit-in-2-minutes
Atomic Habits by James Clearhttps://jamesclear.com/atomic-habits
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
This week we’re talking boob support, chafing and bladder leaks.
We received a gorgeous message from WLY listener Keryn who is getting back into exercise in her 40s after having children.
Keryn asked for some practical advice on how to manage the unglamourous side of exercise that nobody ever talks about.
On this episode, Gab and Sarah share their favourite workout gear and how to make exercise more comfortable as you get older.
Contact us: womenlikeyoupodcast@gmail.com
Organ donation registerhttps://www.donatelife.gov.au/
Emmy’s story https://womenlikeyoupodcast.com/emmy-had-kidney-failure-and-waited-years-for-a-transplant-exercise-got-her-through-it/
CSIRO Total Wellbeing Diethttps://www.totalwellbeingdiet.com
Sports Bras Directhttps://www.sportsbrasdirect.com.au/
She Science bra size tutorialhttps://shescience.com.au/pages/bra-fitting-measurement-guide
Active Truth tightshttps://www.activetruth.com.au
ASICS Gel Kayanohttps://www.asics.com/au/en-au/womens-gel-kayano/c/au20104000/
Nike Dri-FIT topshttps://www.nike.com/au/w/womens-dri-fit-tops-t-shirts-32dxrz5e1x6z9om13
WLY How to build core strengthhttps://womenlikeyoupodcast.com/how-to-build-core-strength/
Modibodi activewearhttps://www.modibodi.com/collections/active
Body Glide anti chafing productshttps://www.bodyglide.com
Boody brashttps://www.boody.com.au/collections/womens-bras
Skipping With Sarahhttps://www.instagram.com/skippingwithsarah/?hl=en
Train With Joanhttps://www.instagram.com/trainwithjoan/?hl=en
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Water is essential to our survival.
Staying properly hydrated is critical for pretty much every single system in the body. From carrying nutrients and oxygen to your cells, to helping digestion, protecting organs and tissues, and regulating body temperature.
But how much water do you actually need to drink? And do you need to adjust this depending on how much exercise you’re doing?
On this episode, Gab and Sarah look at recommended daily fluid intake and how to know if you’re well hydrated.
Also, we’re taking a break! We’ll be back on the pod in a couple of weeks.
Contact us:womenlikeyoupodcast@gmail.com
How much water should you drink?https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
Healthy beverage guidelineshttps://www.hsph.harvard.edu/nutritionsource/healthy-drinks-full-story/
The importance of hydration https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
Hydration: how much should you drink during exercise? https://www.sportsdietitians.com.au/sda-blog/hydration-during-exercise/
Exercise: the low-down on hydration https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Gab is joined by exercise scientist Adrian (her brother) to talk about core strength.
Adrian explains why building core strength is essential for stability, alignment and injury prevention. He talks you through how to gradually progress from pelvic floor exercises to planks and other abdominal workouts.
Contact us: womenlikeyoupodcast@gmail.com
The Prehab Guyshttps://theprehabguys.com
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
This week Sarah is on a study break so Gab enlisted the help of her brother Adrian who is an exercise scientist.
Adrian works predominantly with dancers, focusing on strength and conditioning. After her recent foot injury, Gab wanted to know if it's possible to strengthen the muscles in the feet to avoid re-injury.
In part 1 of this two-part episode, Adrian explains some of the underlying causes of foot problems and how it might actually be a lack of core strength that is leading to alignment issues.
Part 2 looks at why core strength is essential for stability and injury prevention. Adrian talks you through how to gradually progress from pelvic floor exercises to planks and other abdominal workouts.
Contact us: womenlikeyoupodcast@gmail.com
The Prehab Guyshttps://theprehabguys.com
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you seen those “What I eat in a day” videos?
What about ads for a meal replacement shake for breastfeeding mums?
On this episode, Gab and Sarah look at some truly awful “health” and “wellness” trends that are doing the rounds on social media, all of which you can absolutely ignore.
Contact us: womenlikeyoupodcast@gmail.com
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
We’re all about making exercise more bearable and sex is way more fun than going to the gym.
So does a sexy sesh between the sheets count towards your daily 22 minutes of recommended physical activity?
On this episode, Gab and Sarah look at some of the reasons why sex is really good for you and whether it counts as exercise.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Positive sexuality and its impact on overall well-beingPositive sexuality and its impact on overall well-being | SpringerLink
Sexual Frequency and Salivary Immunoglobulin A (IgA) https://journals.sagepub.com/doi/abs/10.2466/pr0.94.3.839-844
The Effects of Exercise on Sexual Function in Womenhttps://pubmed.ncbi.nlm.nih.gov/29606554/
Benefits of Sexual Activity on Psychological, Relational, and Sexual Health During the COVID-19 Breakouthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7584428/#bib36
Masters of Sex on Stanhttps://www.stan.com.au/watch/masters-of-sex
What Are the Physical Demands of Sexual Intercourse? https://link.springer.com/article/10.1007/s10508-021-02246-8
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever used the weather as an excuse not to exercise?
Common excuses we’ve often used are things like being too tired, not having enough time, finishing work too late, exercise feels awful… and yes, we’ve definitely avoided exercise because the weather is bad.
Freezing temperatures, torrential rain, blistering heatwaves and terrible air pollution - research shows that weather is impacting rates of physical activity all over the world.
On this episode, Gab and Sarah look at how bad weather and climate change might affect how much we exercise.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Huberman Lab podcast Dr. Samer Hattar: Timing light, food & exercise for better sleep, energy & moodhttps://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/
UK adults exhibit higher step counts in summer compared to winter months https://www.tandfonline.com/doi/abs/10.1080/03014460801908058?journalCode=iahb20
Influence of weather conditions and season on physical activity in adolescentshttps://pubmed.ncbi.nlm.nih.gov/19217000/
Do weather changes influence physical activity level among older adults?https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0199463
BOM Smoke and air quality informationhttp://www.bom.gov.au/catalogue/warnings/air-pollution.shtml
Air Pollution in Australiahttps://aqicn.org/map/australia/
NSW Beaches water qualityhttps://www.environment.nsw.gov.au/topics/water/beaches
Sweat with Kayla Itsineshttps://www.sweat.com/
Fitness on Optus Sporthttps://www.optus.com.au/entertainment/sport/fitness
Yoga With Adriene Find What Feels Goodhttps://fwfg.com/
Concept2 BikeErghttps://www.concept2.com.au/bikeerg/concept2-bikeerg
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Your brain, and therefore your mindset, plays a key role in the way your body responds to exercise.
When you think you are doing the right amount of physical activity, it has a profound effect on the way your body processes that physical activity. And the reverse is also true, if you’re getting enough physical activity but you don’t think you are, your mind can prevent your body from reaping the full benefits.
On this episode, Gab and Sarah dig into a fascinating study by Dr. Alia Crum and Dr. Ellen Langer that looked at a group of women with very labour-intensive jobs. These women were encouraged to change their mindset about exercise and the results were incredible.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Huberman Lab podcast Optimize Your Mindset with Dr. Alia Crumhttps://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/
Ellen Langer Mindfulnesshttps://ellenlanger.com/books/mindfulness-25th-anniversary-edition/
Mindset Matters: Exercise and the Placebo Effecthttps://pubmed.ncbi.nlm.nih.gov/17425538/
Donate Life Organ Donationhttps://www.donatelife.gov.au/
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Emmy was diagnosed with end-stage kidney failure in her early 30s.
She underwent grueling 4-hour dialysis sessions twice a week for two years, while waiting for a lifesaving kidney transplant. There were times when she was so exhausted she couldn’t get out of bed.
During these years she faced some of her darkest and most challenging days.
So Emmy began to exercise. She started slowly with gentle swimming. Then she added a boxing class, yoga and weight training, progressively increasing her exercise as her fitness improved.
Training for Fun Runs and triathlons gave Emmy something to focus on during the agonizing wait for a transplant.
On this episode Emmy shares her incredible story with Gab and Sarah.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Emmy O'Neillhttps://emmyoneill.com/
Emmy's Instagramhttps://www.instagram.com/the.oneills/?hl=en
Think Pink Triathlons 2021/22https://nbcf.org.au/sports-event/triathlon-pink-2021-22-series/
Donate Life Organ Donation https://www.donatelife.gov.au/
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you worry about your clothing size or whether your butt looks too big or not big enough? (hello everchanging and unrealistic beauty standards). Let’s take a look at some of the numbers that REALLY matter.
On this episode, Dr Sarah explains what your insulin, glucose and cholesterol levels should be.
Come for the juicy science, stay for the nickname Sarah once gave her liver in Med School.
The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
AusDRisk calculator https://www.health.gov.au/resources/apps-and-tools/the-australian-type-2-diabetes-risk-assessment-tool-ausdrisk
Aerobic exercise and lipids and lipoproteins in women: a meta-analysis of randomized controlled trialshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2447858/pdf/nihms34518.pdf
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
When was the last time you had your blood pressure checked?
Do you know what your resting heart rate is?
If you're exercising to lose weight or change the way you look, there are some important health markers you can use to track your progress instead.
On this episode, Dr Sarah explains why you should keep an eye on your blood pressure and your heart rate.
The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Australian guidelines to reduce health risks from drinking alcohol https://www.nhmrc.gov.au/health-advice/alcohol
CVD checkhttp://www.cvdcheck.org.au/calculator
Influence of Physical Activity on Hypertension and Cardiac Structure and Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624627/#R6
Physical Activity and the Prevention of Hypertensionhttps://pubmed.ncbi.nlm.nih.gov/24052212/
Target Heart Rate and Estimated Maximum Heart Ratehttps://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
The good news is it doesn't take long to improve your fitness.
The bad news is you lose fitness very quickly if you stop exercising.
On this episode, Gab and Sarah look at what happens if you stop training for more than a few days at a time, and how interval training can help improve your fitness a lot faster than you might think.
The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
BBC: How soon do we become unfit when we stop exercising? https://www.bbc.com/future/article/20210603-how-soon-do-we-become-unfit-when-we-stop-exercising
ABC: Fitness takes hard work to gain, but how fast does it fade? https://www.abc.net.au/news/health/2017-04-09/how-long-does-it-take-to-lose-fitness/8426246
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Either you've had COVID-19 or you know someone who has.
Once you're on the mend, how do you get back into exercise?
And what's actually happening to the body after you've been sick?
On this episode, Gab and Sarah look at how to safely approach exercise after an illness like COVID-19. Sarah outlines a brilliant 5-step plan which was published in the British Medical Journal (BMJ) in 2021.
The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
BMJ Returning to physical activity after covid-19https://www.bmj.com/content/372/bmj.m4721
WLY newsletter subscription
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It’s the final episode of 2021!
After launching the podcast in June, it’s been a huge and very challenging 6 months (most of which were spent in lockdown in Sydney).
Thank you for supporting our little pod and helping us grow our community of amazing WLY women.
Before we call time on this absolute shitstorm of a year, Gab and Sarah share some of their biggest lessons from the year, and some of their favourite workouts too.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
The Huberman Lab Timing light, food & exercise for better sleep, energy and mood
Yoga With Adriene 30 Days of Yoga archive
MadFit (Maddie Lymburner) 20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment)
MadFit (Maddie Lymburner) 15 MIN DUA LIPA DANCE PARTY WORKOUT - Full Body/No Equipment
Jessice Valant GENTLE PILATES - 15 MINUTE PILATES FOR BEGINNERS WORKOUT
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WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever taken your exercise gear on holidays?
You’re packing your bags, figuring out what to bring and you throw in your running shoes and some activewear just in case you feel like going for a run on your trip (even though you haven’t “felt like going for a run” at any time over the previous 12 months?!)
Maybe you’re holidaying at home and instead of relaxing and having fun, you’re mapping out an extensive new exercise regime that will magically transform your life in the next two weeks.
Why do we do this?! Why do we think our holiday self will be this hyper-motivated, hardcore version of our everyday self? Why can’t we just give ourselves a break and do nothing but rest, create beautiful memories with the people we love, and have stupid amounts of silly fun?
On this episode, Gab and Sarah explain why you shouldn’t exercise during your holidays.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
WLY newsletter subscription
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Were you taught that you always had to stretch before any type of physical activity?
Your sports teacher might have stood at the front of the class demonstrating while you followed along holding the stretch, pushing your muscles a little bit deeper with every breath.
For a long time it was thought that stretching before exercise prevented injury and muscle soreness, but the advice around stretching has changed dramatically.
Gab and Sarah explain the difference between static and dynamic stretching, and the best way to prepare your body for exercise.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Stretching: expert explains how best to do it before and after a workout
Ask the doctor: Stretching before exercise
WLY newsletter subscription
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
There’s so much pseudoscience in the fitness industry it can be hard to know what’s good for you and what’s not.
Yoga is definitely one of the more popular exercise trends which comes with a fair amount of woo-woo.
There’s a lot of overlap between the physical and the “spiritual” because it’s a practice that incorporates elements of deep breathing and meditation.
But is it actually any good for you from a scientific perspective?
On this episode Gab and Sarah look at the health benefits of yoga. From the little we know so far, some of the preliminary results are promising. There’s still a lot of work to be done to prove its effectiveness though.
Plus, how to keep exercising when life takes a huge dump on you.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Yoga for the primary prevention of cardiovascular disease (2014)
Yoga for asthma (2016)
Yoga treatment for chronic non‐specific low back pain (2017)
Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis (2021)
Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study (2021)
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WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you always struggled to do regular exercise?
On this episode, Gab and Sarah share their tried and tested exercise tips for unfit people.
These are simple tools you can use every day to build a regular exercise habit.
Plus, holiday season is nearly here and that means fitness influencers are out in force trying to sell you programs to "shred for summer" or start the new year like the "dream version of yourself".
Don't believe the hype, especially when you're being sold fake images and chicken fillet butt implants.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Yoga With Adriene 10-minute Yoga for Self Care
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WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Hold on to your pelvic floor! We’re going for a bounce.
When Gab was on one of her morning walks she noticed a group of women exercising on the trampolines in the local playground.
These women were chatting and bouncing away and it looked like a whole lot of fun.
So she wandered over for a chat about trampoline exercise.
On this episode you’ll meet Khairul Bariyyah (KB) who migrated to Australia from Malaysia two years ago.
KB has recently become an exercise junkie because of her newfound love of trampolining.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
WLY newsletter subscription
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever wondered if there is a more effective time of day to work out?
Is it better to exercise in the morning, the middle of the day, the afternoon or at night?
The answer is both simple and complicated.
On this episode, Gab and Sarah look at why you should tailor your exercise to suit your sleep/wake cycle.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
The Huberman Lab Timing light, food & exercise for better sleep, energy and mood
WLY newsletter subscription
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever had someone make a comment on your weight?
It might be a family member, a work colleague, or an acquaintance you haven’t seen in a while, and they make an unsolicited remark about how your body looks.
Instead of saying, “Hello, how are you?” they lead with, “Wow you’ve lost weight!” or, “You’re looking... healthy.”
Whether it’s well-meaning or not, commenting on women’s bodies has become so normal we don’t even register it’s happening half the time.
It might seem complimentary but it reduces a person’s value to how they look.
Also, if someone has lost weight it might not be intentional. There might be serious underlying health issues or emotional stress you’re not aware of.
On this episode, Gab and Sarah share some of their experiences with receiving unsolicited body comments.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Jonah Hill instagram post
Body Talk by Katie Sturino
Katie Sturino instagram
Skipping with Sarah instagram post
Yoga With Adriene Let It Go Flow
WLY newsletter subscription
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever cried during exercise? And not because it feels so bloody awful.
Sometimes exercise can ignite an unexpected emotional response. One minute you’re minding your own business, quietly jogging down the road, and the next minute tears are streaming down your face.
If this has ever happened to you, you’re not alone.
On this episode, Gab and Sarah look at some of the reasons why we unexpectedly cry during exercise.
Contact us: womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Sarah’s Burpees for Boobs Sydney Breast Cancer Foundation fundraiser
Maddie Lymburner MadFit 20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment)
ABC News Why you might feel sad or anxious after intense exercise, and how you can minimise it
Nike Run Club Tough Day Easy Run
University of Aberdeen Study finds that a new exercise partner is the key to exercising more
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WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you prefer weights or cardio?
A few months ago we surveyed some of our listeners about their exercise habits.
One of the questions we asked was what type of exercise do you do?
42% of our survey respondents said they do mostly cardio and half of that said they do mostly weight training.
Another 21% said they do a combination of both.
On this episode, Gab and Sarah discuss weight training and cardio exercise and look at the many health benefits of both.
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Sarah’s Burpees for Boobs Sydney Breast Cancer Foundation fundraiser
WLY newsletter subscription
Are you at risk of type 2 diabetes?
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you avoid going to the beach or the pool because of the way you look in swimwear?
For decades we’ve been made to feel ashamed of our bodies. We’ve been told to hide our wobbly bits, defuzz our hairy bits, and conceal our pink bits.
Body confidence is something many of us struggle with and as a result the summer months are a major source of anxiety.
Getting your kit off and being seen in your swimmers can be terrifying.
Gab and Sarah share their tips for overcoming your “beach body” fears and embracing a summer full of fun in the water with the people you love most.
Subscribe to the Women Like You newsletter here
Contact us:womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Sarah’s Burpees for Boobs Sydney Breast Cancer Foundation fundraiser
Cochrane Library: Beach body ready? Shredding for summer? A first look at "seasonal body image"
Speedo Womens Spirit Turbo Suit One Piece
Une Piece Original Sexie Rashie
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Walking is a brilliant form of exercise but it’s often overlooked in favour of running or yoga or HIIT workouts.
Because we are exercise sloths and busy women, we’re always looking for quick and easy ways to get moving.
If you’re trying to get fit and healthy, walking is one of the most accessible types of exercise you can do.
Gab and Sarah look at some good quality research which shows why walking is really, really good for you.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Sarah’s Burpees for Boobs Sydney Breast Cancer Foundation fundraiser
Walking for hypertension
Association of Step Volume and Intensity With All-Cause Mortality in Older Women
Kathy Smith power walking audio workout
Waking Up with Sam Harris
Heavyweight podcast
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Have you ever tried Pilates? It’s a popular form of exercise that was developed by Joseph Pilates in the early 20th century.
It’s now a worldwide fitness trend and it’s often used as a form of rehabilitation for lower back pain or injury, and recovery after childbirth.
Gab and Sarah look at what Pilates actually involves and if it lives up to the hype.
Plus, another batshit crazy fitness trend, this time involving Kate Hudson and a bag full of water.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Cochrane Library Pilates for low back pain
Jessica Valant - Gentle Pilates 15 Minute Pilates for Beginners Workout
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
How many times have you set yourself a big fitness goal? Did you achieve it?
Research shows that having really specific and fixed goals can actually be a deterrent rather than a motivator.
In recent years there’s been a shift away from the traditional method of goal-setting known as SMART goals (specific, measurable, achievable, realistic and timebound); towards a more flexible approach.
Gab and Sarah explain the idea behind ‘open goals’, and how this is proving to be a more effective way of achieving a fitness target.
You’ll also hear about the world record for planking, and a review of Maddie Lymburner’s Low Impact Full Body HIIT workout.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
ABC Try setting an open goal for your New Year’s resolution if you want to exercise more
MadFit Low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)
Yoga With Adriene Wind Down Yoga (12 minute bedtime yoga)
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
No matter how hard you try, it can often feel like your fitness isn’t improving.
It’s so disappointing when you’ve been doing the same workouts over and over and you don’t see any progress in your strength, or number of reps, or cardiovascular fitness.
Even when you’ve been consistent with your exercise, sometimes it feels like you’ve hit a wall and you can’t get past it.
So what do you do when your progress has stalled?
Gab and Sarah explain how to reframe the way you measure progress, and look for the many ways you are making headway (even when it doesn’t feel like it).
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Sports Bras Direct
Yoga With Adriene Morning Yoga Flow (22mins)
Nike Run Club ‘Don’t Wanna Run Run’
WLY Spotify playlist
Over Ear Earbuds (example only - we have not tried this particular brand)
MadFit low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
This episode we’re talking endocannabinoids and sports bras (the two are not related!).
For years it was thought that the “runner's high” was due to the release of endorphins.
Endorphins are chemicals that are produced by the body to relieve stress and pain, and they work on the opioid receptors in the brain (the same receptors that opiate drugs like morphine act upon).
An increasing body of evidence suggests that this so-called “runner's high” is notdue to the release of endorphins but is instead due to the release of another type of neurochemical called endocannabinoids.
And yes, the word endocannabinoid sounds a lot like the word cannabis, and in the same way that endorphins act upon the opiate receptors in the brain, endocannabinoids act upon the same cannabinoid pathways as cannabis.
Sarah explains why it’s theoretically possible to get a little “high” on exercise, and Gab has some sports bra recommendations for you to check out.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Neuromodulation of Aerobic Exercise—A ReviewSerum Endocannabinoid and Mood Changes after Exercise in Major Depressive Disorder
Sports Bras Direct
Bra fitting guide
Yoga With Adriene Morning Yoga Flow (22mins)
Nike Run Club ‘Don’t Wanna Run Run’
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Did you know you release stress hormones when you exercise? It’s because your body is in a state of physical stress, especially if you’re new to exercise or you’re not an adrenaline junkie. It's the reason why you feel so gross during a workout.
The good news is, regular exercise trains your body to cope better with these stress hormones, which can help build your resiliency to other forms of stress.
Gab and Sarah explain why exercise is a useful tool for looking after your mental health. Plus, Sarah has a new hobby and Gab has another weekly challenge for you.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
YouTube 7 minute workout video
Concept2 BikeErg exercise bike
Momentum Habit Tracker
Impala Skates
Huberman Lab podcast
Nike Run Club ‘Don’t Wanna Run Run’
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
It's episode 10 baby! We've reached a small but meaningful milestone and it feels like the perfect time for a quick refresh. If the shine has worn off and you’ve lost your motivation for exercise, that’s ok! Gab and Sarah are here to get you back on track with some key tips for building a daily exercise habit.
Don’t forget to subscribe to the Women Like You newsletter.
To be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Atomic Habits by James Clear
Nike Run Club
WLY Spotify playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Do you listen to music when you exercise? For Gab and Sarah, a banging playlist is essential. Sometimes the only way to stay motivated during a workout is to turn up the volume and focus on the tunes. Gab and Sarah look at a new study which explains a link between music and exercise, and a beautiful email from a WLY mum.
Did you know you can subscribe to the Women Like You newsletter?
If you’d like to be added to the mailing list, email womenlikeyoupodcast@gmail.com
WLY resources and recommendations:
Concept2 BikeErg exercise bike
MadFit Dua Lipa Dance Party workout
University of Edinburgh Running to music helps combat mental fatigue
Nike Run Club
Spotify WLY workout playlist
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
If you've wasted money on fitness products you never used, you're not alone. Gab and Sarah have dropped plenty of dough on exercise fads and gym memberships over the years. This week they share some of their favourite fitness apps and workouts that will cost you absolutely nothing.
WLY resources and recommendations:
Cervical Screening (CST) in Australia pamphlet
Concept2 BikeErg exercise bike
Yoga With Adriene
MadFit with Maddie Lymburner
MadFit Dua Lipa Dance Party workout
Nike Run Club
‘Mindful’ Guided Runs
Momentum Habit Tracker
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
What dumb things have you done to try and get fit? Gab and Sarah share their hilarious exercise horror stories and the stupid things they’ve done in the name of fitness. You’ll hear about the time Gab did CrossFit for a month, and how Sarah once vomited in a PT session.
WLY fitness survey + newsletter subscription
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
How often do you criticise yourself? When it comes to exercise, we can be way too hard on ourselves. We might believe things like we’re not ‘sporty’, or that we don't have any athletic ability. Most of these ‘beliefs’ come from things people have said to us and have no basis in reality. Gab and Sarah tackle negative self-talk and why what you say to yourself matters.
WLY resources and recommendations:
YouTube 7 minute workout video
The 7 minute work-out explained
Australian type 2 diabetes risk assessment tool AUSDRISK calculator
CSIRO Total wellbeing diet
How To Do The Work by Dr Nicole LePera
Headspace Guide to Meditation - Netflix
Waking Up app by Sam Harris
Making Sense with Sam Harris podcast
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Forget about exercising for a ‘bikini body’, it’s time to start thinking about your health. Did you know diabetes is the world's fastest growing chronic health condition? One of Gab’s friends (a seemingly healthy 30-something) has just been diagnosed with type 2 diabetes. Sarah explains the key risk factors to watch out for and why exercise is so important for keeping you healthy.
WLY resources and recommendations:
COVID-19 Vaccine Eligibility Checker
YouTube Box breathing video
YouTube 7 minute workout video
The 7 minute work-out explained
Australian type 2 diabetes risk assessment tool AUSDRISK calculator
Keune Style Dry Texturizer
WLY fitness survey + newsletter subscription
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
68% of the Women Like You community said lack of motivation was their biggest challenge. Gab and Sarah introduce you to their ‘Out of 10 Rule' which will help you stay on track even when you have zero motivation to work out. This neat little trick is the reason they’ve been able to keep up a regular exercise habit for the first time ever.
WLY resources and recommendations:
YouTube 7 minute workout video
The 7 minute work-out explained
WLY fitness survey + newsletter subscription
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Finding time to exercise is hard. Between work, relationships, home life, raising children, making time for friends, caring for ageing parents (while living through a global pandemic) there aren’t enough hours in a day. Gab and Sarah explain the minimum amount of moderate intensity activity you need to do each week.
WLY resources and recommendations:
Australian Government Department of Health Physical Activity and Exercise Guidelines
ABC News ‘What’s the minimum amount of exercise you need to stay healthy?’
The 7 minute work-out
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Why is it so hard to exercise regularly? You know it’s good for you. You know it will improve your mental and physical wellbeing, and you know it can help prevent chronic health conditions. So why don’t you do it? Gab and Sarah explain why you’re not lazy, you're genetically adapted to rest.
WLY resources and recommendations:
Australian Institute of Health and Welfare - Insufficient Physical Activity reporthttps://bit.ly/3A36Wm9
Prof. Daniel Lieberman ‘Is Exercise Really Medicine? An Evolutionary Perspective’https://bit.ly/3dl4sWN
The Guardian ‘Is your willpower failing? I tried hypnotherapy – and it worked almost too well’
The Guilty Feministhttps://guiltyfeminist.com/
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.
Welcome to the first episode of Women Like You! Sarah is a GP who works in fertility and women’s health, and Gab is a radio producer and journalist. You’ll hear how they went from total fitness slackers to building a daily exercise habit in just 2 minutes.
WLY resources and recommendations:
Map of Indigenous Australia by AIATSIS https://bit.ly/35D4Awp
Women Like You Instagramhttps://bit.ly/3zBgIMa
Atomic Habits by James Clear https://bit.ly/3zGJsTV
30 Days of Yoga by Yoga with Adriene https://bit.ly/35GmTRg
Find What Feels Good (Yoga With Adriene subscription app) fwfg.com/
Nike Run Club app (free) - guided runs or beginner’s running programs https://swoo.sh/3gGtVvV
Sticky Date Puddings by Recipe Tin Eats https://bit.ly/3iZXOZH
Contact us: womenlikeyoupodcast@gmail.com
The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.
See omnystudio.com/listener for privacy information.