The Movement Matters Podcast: Recent Episodes

Stephanie Suber and Jemma Aitken

A Podiatrist and an Exercise Physiologist bringing you the most up to date information on everything relating to movement, health and lifestyle.

After an extended hiatus...we are back with a monthly episode of The Movement Matters Podcast.

In this episode we discuss all things training, how we need to take our own advice when it comes to managing injuries, the mindset behind pushing through another comp prep, what to do when bots leave you negative business reviews on Facebook, and, most importantly - we tackle the topic of the Body Positivity Movement and whether or not you can really be healthy at every size (HAES).

Subscribe to the Movement Matters Podcast to ensure you don't miss out on any of the episodes. You can also catch the highlights of each episode on Instagram at @movementmatters_aus .

While you’re on the gram you can follow hosts Stephanie @dr.suber and Jemma @jemmalee_exphys.

With Easter festivities just around the corner, it can be a challenging time managing what we consume over the long weekend.

In today's episode we are once again joined by Charity King, founder and lead Nutritionist at Freshwater Nutrition @freshwaternutrition to look at how you can stay on track and have a little fun this Easter.

Join us as we cover:

How to make all that chocolate last more than one day;
Why you shouldn't be writing off the whole weekend;
How you can beat the all or nothing approach;
Strategies in finding a balance over the long weekend.

Charity offers 1:1 in-person and online consults, as well as cooking demonstrations and small group education sessions. Learn more about Freshwater Nutrition via their instagram @freshwaternutrition or website www.freshwaternutrition.com. They have also kindly offered the code NOURISH for 10% off your first product purchase or booking with Freshwater Nutrition.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

How much are you moving each week? And are you getting enough to maintain a baseline level of health and well-being?

Whilst it's important we have some R&R during our week, living a sedentary lifestyle has been found to be a detriment to our health. Increasing our movement, even with small simple changes to our daily routine, can help us achieve and maintain good mental and physical health.

In today's episode we explain why movement is essential and give you some practical takeaways to help you plan and incorporate more movement throughout your week. We also discuss:

How much movement we actually need during each day.
Examples of how you can achieve this.
The 10K step rule and if this is enough.
Benefits of exercising regularly.
7 ways you can be more active during your week.

Subscribe to the Movement Matters Podcast to ensure you don't miss out on any of the episodes. You can also catch the highlights of each episode on Instagram at @movementmatters_aus .

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

For some of us, trying to manage and train around knee pain is a regular occurrence. Given how often we see people present with knee pain in the clinic, we thought we'd spend this week's episode talking all things knee pain!

Join us as we discuss:

The most common types of knee injuries and how they occur.
Tips on how you can identify if you have an issue with your knee
Training modifications you can factor into the program to ensure you train safely with a knee injury.

As always, if you have a knee injury we encourage you to reach out to an allied health professional prior to starting any rehabilitation program.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Did you know that what we eat can have a significant impact on our mood, and also our quality of sleep.

In this 2-part series, we speak to Accredited Nutritionist, Charity King from Freshwater Nutrition @freshwaternutrition on what foods support good energy levels, cognition, mood and sleep (if you missed last week’s episode, you may like to jump back and catch up on that one first).

In PART 2 today we explore:

How your food choices and eating habits can negatively impact your mood.
Which foods to choose to support a positive mood.
How fibre and purple foods can help fight oxidative stress and inflammation.
How your food choices can lead to good or poor quality sleep.
And how to create a sleep-worthy meal that will lead to plenty of zzzz’s!

Charity offers 1:1 in-person and online consults, as well as cooking demonstrations and small group education sessions. Learn more about Freshwater Nutrition via their instagram @freshwaternutrition or website www.freshwaternutrition.com. They have also kindly offered the code NOURISH for 10% off your first product purchase or booking with Freshwater Nutrition.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Did you know that what we eat not only determines our energy levels and how we feel, but also plays an important role in our cognitive function (think brain energy!).

In this 2-part series, we speak to Accredited Nutritionist, Charity King from Freshwater Nutrition @freshwaternutrition on what foods support good energy levels, cognition, mood and sleep.

PART 1:

Understanding the breakdown of food - what are macros and how do they count towards our daily energy intake?
Common mistakes we see with food choices when it comes to eating to support good energy throughout the day.
How to beat the 10am munchies and 3pm energy slump.
How to combine protein, carbohydrate and fat to create the perfect meal or snack.
Which foods support good cognitive function, focus and mental clarity.

Stay tuned for PART 2 coming next week where we will cover food to support good mood and quality sleep!

Charity offers 1:1 in-person and online consults, as well as cooking demonstrations and small group education sessions. Learn more about Freshwater Nutrition via their instagram @freshwaternutrition or website www.freshwaternutrition.com. They have also kindly offered the code NOURISH for 10% off your first product purchase or booking with Freshwater Nutrition.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

It can happen to the best of us - we push our bodies, train our hardest and on many occasions ignore that every present niggle...until suddenly it turns into a full-blown injury.

In this week's episode we tackle the burning question - can (and should!) you train while you're managing an injury and how to do this without making things worse.

Join us as we discuss:

If it's really ok to train with an injury;
Why we encourage our clients and patients to keep moving around their injury;
if it's ok to experience pain while rehabbing an injury; and
Modifications you can make to continue to train safely around your injury.

And a side note: always consult with an allied health professional, prior to starting any rehabilitation program!

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

This week we are once again joined by Personal Trainer, Comp Prep Coach, ICN Fitness Model Pro and all around weapon Marie Giovannone (@mgptfit).

If you've ever wondered what it really takes to build muscle, then this episode is for you!

Marie takes us through:

How to create an ideal environment to support muscle growth;
How hard you should be working;
What rep ranges are ideal for hypertrophy and how many days per week you should be aiming to train each muscle group; and
How much do you really need to eat (and no, unfortunately it's not all cheeseburgers and peanut butter!).

Marie offers 1:1, small group, face-to-face and online training options and is a wealth of knowledge if you're needing any guidance with your goals. You can reach out to Marie on instagram @mgptfit, her website www.mgptfit.com or facebook facebook.com/marie.giovannone.

Subscribe to the Movement Matters Podcast to ensure you don't miss out on any of our latest episodes and follow us on social media @movementmatters_aus.

While you’re on the gram you can also catch more with Stephanie @dr.suber and Jemma @jemmalee_exphys.

In this episode we look at understanding lower back pain and how best manage it whilst at work. Join us as we discuss:

What does good posture really look like?
Is there such a bad thing as bad posture?
Red flags when it comes to your workstation set up.
How to improve your work station set up.
What types of exercises you can incorporate into your working day to help manage a niggly lower back.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

In today's episode we’re talking all things relating to core stability. Join us as we discuss:

What exactly is your 'core.'
The difference between core strength and core stability.
Why core stability is important.
What you can do to factor core stability into your training.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Are you an early bird or a night owl?

We've all heard the saying "the early bird catches the worm." If you're unsure about the benefits of becoming an early riser, then listen to this week's episode as we dive into strategies on how to wake up earlier, how to make waking up earlier easier and how to build a morning routine.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

We are back, tell ya friends. We are pumped to be back bringing you the latest information on movement, health and lifestyle. In this episode we recap on what we learnt in 2021, our biggest wins and challenges, and what we have in store for 2022! Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

This week we are joined by Personal Trainer, Comp Prep Coach and ICN Fitness Model Pro Marie Giovannone (@mgptfit) to discuss reasons for why your training may have plateaued and what you can do to turn this around.

We dive into detail on:

The importance of having a goal and a plan;
How over-training and skipping rest days can negatively affect your progress;
Why you may need to eat more;
The value in being consistent, patient and accountable!

Marie offers 1:1, small group, face-to-face and online training options and is a wealth of knowledge if you're needing any guidance with your goals. You can reach out to Marie on instagram @mgptfit, her website www.mgptfit.com or facebook facebook.com/marie.giovannone.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

In this week's episode we are very fortunate to have Steven Gamble join us to talk all things Mental Health. Steven is the founder of Man Anchor (@man_anchor_), a grass roots mental health and well-being movement that provides education for schools, businesses & community groups around Australia, with one of their primary goals being to create opportunity for open discussion.

We'd love for you to tune in as we define mental health, identify some of the signs of poor mental health, and look at how you can best approach and support a friend or family member who may be struggling.

Man Anchor also offer a variety of courses, workshops and seminars for anyone interested in learning more. You can view details on Man Anchor website or via their instagram page @man_anchor_ . Let's start the conversation around mental health.

If you need to speak to anyone, please reach out to Lifeline on 13 11 14. If your situation is an emergency please dial 000.

You can find more from us relating to health, lifestyle and movement on Instagram @movementmatters_aus.

We place so much emphasis on getting our training right, that sometimes it's easy to overlook just how much our nutrition can influence our training performance (and recovery)!

In this episode we look at:

Why it's so important to ensure your body is adequately fuelled for training;
Factors to consider when it comes to training nutrition;
The benefits of pre, intra and post-training nutrition;
The consequences of getting it wrong.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Knowing where to start when it comes to good nutrition and eating a balanced diet can be daunting - especially when we have so much information available to us.

In this week's episode we chat about:

Some of the common reasons why people struggle to lose weight;
What factors contribute to our daily energy expenditure;
Quality sources of protein, carbohydrate and fat;
Quick and easy ways to understand portion sizes;
Dissecting food nutrition labels;
Which foods help to keep us feeling fuller for longer; and
Our go-to snacks.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Join us for a quick update on how we're finding our feet on the other side of Sydney's 15-week lockdown, what challenges we're facing, what we're most looking forward to now that we can get out and about, and what our personal focuses are over the coming weeks.

We've kept it real, a little raw, and as always, a lot of fun!

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Are you a runner? And do you just run, or do you also include strength training in your program?

In this episode, we cover why strength training is important for runners and look at how you can factor this into your training program.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

For many of us, our daily life is a constant distraction of emails, text messages, Instagram notifications, co-workers, and regular coffee breaks. So much so that it can be a challenge to put enough time aside to focus on the tasks at hand.

Join us as we run through our top strategies to improve efficiency, increase productivity and navigate your way to a healthy balance of work and play.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

After another 15 weeks of gym closures, we look at the best way to approach your return to training following an extended break.

Join us we discuss the things you should focus on to re-build your fitness routine, and what things just aren't worth worrying about!

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

We are excited to have guest Betsy Burnett (@betsy_ann_burnett) back for another episode! This week we chat to Betsy on all things relating to the Menstrual Cycle and specifically look at how women can plan their training around their cycle.

Betsy shares her personal journey as we discuss:

The different phases of a cycle;
How you may feel as you move through different phases of your cycle;
Different methods of tracking your cycle;
How to get the most out of your training in each phase of your cycle.

We've also included a list of the books and apps below that we referred to during the episode if you'd like any further information.

You can find us on Instagram @movementmatters_aus to stay up to date with all the latest episodes and everything relating to health, movement and lifestyle.

While you’re on the gram you can also see more of Stephanie @dr.suber and Jemma @jemmalee_exphys.

References:
Beyond the Pill by Dr Jolene Brighten
Roar by Dr Stacy Sims
The Period Revolution by Lara Briden
FitrWoman (Tracking App)

As the saying goes “Train hard. Recover harder.” Many of us put a lot of time and energy into our training without considering what an optimal recovery looks like.

Having a recovery plan, being able to identify the signs of over-reaching and over-training, and knowing when and how to implement de-load weeks and rest days are all important factors in allowing you to get the most out of each training session.

Join us for this episode as we ask the question: “Are you recovering hard enough?”

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Join us for a quick update on last week's 'Keeping Up With Us' episode as we fill you in on how things went in the sleep department.

We re-cap on the strategies we each put in place, and look at how our sleep has improved after making some small changes (or in Jemma's case, why she's still chasing a solid night's sleep!).

Subscribe to the Movement Matters Podcast to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can find more on Stephanie @dr.suber and Jemma @jemmalee_exphys.

Are you an over-thinker? Or perhaps you know someone who is a master at over-thinking every situation?

In this episode of Monday Mindset, we look at some of the signs associated with over-thinking, and also 5 quick tips that can be used to help maintain your sanity when you find yourself in a situation that you just can't stop thinking about.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Have you ever wondered what it takes to be a Ninja Warrior? In this episode we are joined by 4-times Australian Ninja Warrior Competitor Betsy Burnett (@betsy_ann_burnett) who gives us a fun, honest insight into what it took for her to make the start line on 4 consecutive seasons.

Betsy discusses:

The application and selection process for Australian Ninja Warrior;
How she adjusted her training in the lead up to each season;
The personal challenges she faced; and
The mindset she developed along the way.

We had so much fun recording this one! Bets - you're a true inspiration to every woman out there.

Betsy has also kindly provided listener's with discount codes for Australian owned performance supplements @trueprotein (use the code NINJA at checkout) and @peakchocolate (code BETSY15).

You can find us on Instagram @movementmatters_aus to stay up to date with all the latest episodes and everything relating to health, movement and lifestyle.

While you’re on the gram you can also see more of Stephanie @dr.suber and Jemma @jemmalee_exphys.

In this week's Monday Mindset, we dive into an honest, unfiltered chat about where we are both currently at in this crazy world.

Join us we discuss:

How we are currently managing in Lockdown 3.0;
Our current training routines and focus;
What we've chosen to prioritise over the next month; and
What strategies we've put into place to help us both improve the quality of our sleep.

Head over to our IG page @movementmatters_aus where we will provide a weekly update on how things are going for us in the sleep department!

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Navigating the world of nutrition can be a challenge when there is so much information available to us - where to start, what to include, and how to develop healthy eating behaviours and a positive relationship with food can be daunting.

In the second episode of this 2-part series with the team from Freshwater Nutrition, we look at:

What is mindful eating?
Creating balanced 'grab-and-go' snacks.
Tips for quick and easy meal prep.
How to track progress without the scales.
Simple food swaps to help those who are gluten intolerant, vegan or dairy-free.

We also bust some common food myths and answer several listener questions.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Learn more about Freshwater Nutrition: @freshwaternutrition or www.freshwaternutrition.com. Use the code NOURISH for 10% off your first product purchase or booking with Freshwater Nutrition.

At some stage in life, we have all likely gone down the path of setting goals. Your goals may have been related to health and fitness, or perhaps they were financial, spiritual or specific to personal growth.

Understanding the ‘why’ behind your goal is one of the most important factors in being able to adhere to your plan and achieve your goal.

In this episode we look to discuss how your WHY, your FOCUS and your HOW are key factors in setting a strong foundation upon which to build your goal.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Navigating the world of nutrition can be a challenge when there is so much information available to us - where to start, what to include, and how to develop healthy eating behaviours and a positive relationship with food can be daunting.

In this 2-part series, we speak to the team at Freshwater Nutrition - Accredited Nutritionist Charity King and Business Operations Manager Peta King - to discuss everything from how to identify an extreme diet, to the benefits of mindful eating and how we can track progress without stepping onto a scale.

In this episode:

What does a ‘balanced diet’ look like?
How can we identify an ‘extreme diet’ and what are the risks?
Developing healthy eating habits.
Creating behaviour change using the principle of SMART goals.
How our environment can impact our eating habits and food choices.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Learn more about Freshwater Nutrition: @freshwaternutrition or www.freshwaternutrition.com. Use the code NOURISH for 10% off your first product purchase or booking with Freshwater Nutrition.

Although it’s been well-documented that exercise is a proven and effective way to manage and relieve stress, some days we simply may not feel like moving, or may not have the means to do so.

In these situations, it’s important to have an array of other ‘tools’ in our stress-management tool-box.

Join us as we run through 9 simple things you can do to help manage stress that don’t involve exercise.

If you’d like to hear more, you can follow The Movement Matters Podcast on Spotify to ensure you don't miss out on any episodes. You can also reach us on social media @movementmatters_aus to get the latest on all things relating to movement, health and lifestyle, and to ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Lower back pain is one of the most expensive issues in our healthcare system. In today's episode we’re talking all things relating to lower back pain - what it is, factors that can contribute to it, and how it can best be managed.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Working from home and being sedentary has been in the spotlight over the past few months. In today's episode we chat about simple strategies you can implement into your day to keep you moving.

Learn why it is important to prioritise moving more during your day not only for your physical health but also for your mental well-being.

We will also answer our listener's questions on how to start moving more with your kids and strategies we can implement to get the whole family moving.

Subscribe to the Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

In today's episode, we’re talking all things hip mobility, flexibility, stability and strength. We will cover why good hip movement is important, the consequences of having poor hip mobility and how we can get the most out of our hips in our day-to-day lives.

Subscribe to The Movement Matters Podcast, to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to check out our exercises and ask any questions.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

The first episode gives you a cheeky insight into the ladies behind Movement Matters, Exercise Physiologist Jemma Aitken and Podiatrist, Sports and Exercise Scientist Stephanie Suber. Hang around until the end of the episode as we will be answering several listener questions.

Subscribe to the Movement Matters Podcast to ensure you don't miss out on any of the episodes and follow us on social media @movementmatters_aus to get the latest on all things relating to movement, health and lifestyle.

While you’re on the gram you can follow Stephanie @dr.suber and Jemma @jemmalee_exphys.

Welcome to The Movement Matters Podcast. Join us for a quick chat on what to expect in our upcoming weekly episodes where we will be chatting about all things relating to health, movement and lifestyle.

Follow The Movement Matters Podcast to ensure you don't miss out on any of our upcoming episodes.

You can find us on Instagram at @movementmatters_aus to stay up to date with the latest on movement, health and lifestyle.

Your Hosts:
Stephanie Suber: @dr.suber and@thefootcompany_au
Jemma Aitken: @jemmalee_exphys