Fernwood Shine: Recent Episodes
Fernwood Fitness
Here at Fernwood Fitness, we love to chat, so we thought, why not start a podcast?! And the best part, you don’t need to be a gym junkie or follow fitspo to tune in. We’re here on the Shine Podcast, and in life, to have a laugh, share our experiences, support each other and get some stellar recommendations from women we adore.
From getting sweaty, to mindful meditation, navigating health diagnoses, menopause and menstruation, healthy relationships, the daily grind, businesswomen and career progression, motherhood and so, so much more. This is the place to tune in and feel empowered – listen to the words of other women as they share their stories and the gems of wisdom they have learnt along the way.
If you’re still asking ‘why should I listen to this podcast?’ our simple answer is, nothing beats the power of women supporting women. So, get comfortable, we’re diving in.
Season 2 launches September 6.
Trigger warning: please note this episode discusses sensitive topics including domestic and family violence, and mental health. Listener discretion is advised. If you feel your safety, or someone you know, is in immediate danger, call 000 immediately.
Our last episode of 2022 is an extra special one! Join host, Heather and guest, Nikki Firmin from DV Safe Phone as they chat about this incredible charity initiative.
DV Safe Phone launched in 2020 when Founder, Ashton Wood discovered that the mobile phone is often one of the first items to be thrown, broken, or stolen during domestic violence (DV), leaving the victim cut off from the outside world and unable to call for help or create an escape plan. The organisation collects, repurposes, and gifts mobile phones to victims of DV through registered charities and safe houses serving this vulnerable community. The phones they collect are provided as part of an individual's 'safe' or 'escape plan' offering a lifeline to call for help when needed most.
Fernwood is incredibly proud to be partnering with DV Safe Phone in 2022 and beyond to support this essential service. Tune in to this must-listen episode now and find out how you can make a difference, especially over the festive season.
Thanks to everyone who listened and laughed with us this year, we'll see you in 2023!
Helpful resources:
https://dvsafephone.org/onelife
https://haltmap.raisely.com/
https://dvsafephone.org/news
Workouts for women that move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa.
This Pod Coach workout is: Christmas HIIT! Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/-5YscfWnHo0
Let’s get started!
Ex-accountant and ex-financial advisor, multi-award-winning entrepreneur and author of four books, Melissa Browne joins us for one of the last episodes of Fernwood Shine for 2022! Melissa is in the business of inspiring, empowering and educating women to create independent wealth by encouraging them to talk all things finance, while providing strategies to help design a life they’re excited about.
We get ready to wrap up the year with Melissa by getting to know about her impressive background in finance, her tips for navigating spending, budgets and saving in the lead up to and during the silly season, and the irresistible pull of Boxing Day sales.
Financial wellness isn’t unattainable, and Melissa’s story and career is proof of that. So, get comfy as we chat money, financial goals for 2023, and more...
Looking for help balancing Christmas budgets and good financial habits for 2023? Visit https://www.melissabrowne.com.au/podcasts-fernwood to access a bunch of great resources!
Today's Quick Tip episode is one we can all benefit from! Who doesn't love going out to enjoy a nice meal?
When it comes to fitness and wellness, nutrition is a hugely important factor that will contribute to your success and overall health and wellbeing. It can sometimes feel like a struggle to maintain a healthy diet when you're looking at a menu full of delicious meals – but that doesn't have to be the case.
Join Lou from our sister brand, Fernwood Fusion as she takes us through some quick tips for making healthy choices next time you're dining out. Don't forget to treat yourself every now and then, though!
Tap the play button now and let's get started.
Looking for the perfect yoga podcast to guide you through a quick yoga session?
Follow along with Lou from our sister brand, Fernwood Fusion! Energy meets serenity at Fusion studios, which are designed to offer women a premium fitness and complete wellness experience all in one place.
Join Lou for this 10-minute hip-opening yin yoga sequence that guarantees to leave you feeling stretchy, flexy, and oh-so relaxed. So, roll out your mat, get comfy, and enjoy the next 10 minutes. This time is purely for you to unwind and focus on yourself.
If you want visuals to go along with the audio, head to our YouTube channel and watch Lou as she takes you through this fantastic sequence. https://youtu.be/lZ83AKIpCZU
This quick tip episode answers an age-old question – how do I build a stronger core? A strong core provides benefits that flow through to many aspects of our lifestyle, you'd be surprised how much we rely on our core all day, every day!
Join our fitness expert and trainer, Lisa as she gives us simple tips for strengthening our core and working towards well-trained abdominals, as well as how to complement your progress and things to avoid.
Tap the play button now and listen with Lisa!
Fernwood Fitness ambassador, Jelena Dokic joins us for a must-listen special length episode of Fernwood Shine. Author, motivational speaker and vocal mental health advocate, tennis commentator and coach, Jelena’s story is one for every woman.
Her tennis career to date has been one packed full of amazing highs and some devastating lows, detailing her inspiring and devastating story in her autobiography, Unbreakable. Jelena’s resilience has taken her from strength to strength, bringing light to the darkness of the challenges of being a refugee, dealing with poverty, bullying, and abuse at the hands of her father and tennis coach.
Jelena talks openly with our host about her upcoming new book, mental health, and believing there is a light at the end of the tunnel. Tune in now for an inspiring listen that all women can relate to and learn from.
Trigger warning: this podcast episode discusses domestic violence, mental health issues and content that some listeners may find distressing. Listener discretion is advised.
Workouts for women that move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa.
This Pod Coach workout is: Upper Body HIIT! Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/RvCkWohxCms
Let’s get started!
Plant-based is a bit of a trendy term that we’re sure you’ve recently seen stamped onto many food labels. However, it’s becoming less of a fad, and more of a sustainable and healthy lifestyle choice.
For those who may be unsure, plant-based eating consists largely of fruits, vegetables, whole grains, nuts, seeds, legumes, and small amounts of animal products/by-products. But perhaps you’re wondering…why plant based?
Nutrition is just as important as exercise when looking to maintain a healthy, well-rounded lifestyle, and a plant-based diet is perfect for doing just that.
Tune in now with Georgia from our sister brand, Fernwood Fusion and dive into the benefits of plant-based eating!
Have you recently taken a break from your fitness routine? No matter why you've taken time away, there’s no reason you can’t eventually get back to it.
Join our fitness expert and trainer, Lisa for this quick tip about reigniting your workouts after a period of rest. Lisa discusses how to ease into it, what not to do, listening to your body, and ways to keep motivated on your journey to re-establishing a strong health and fitness routine.
Tune in now and return to the gym floor stronger than ever.
"Wellness for women
Move towards stillness and find a moment to breathe with Fernwood's wellness Pod Coach episodes.
Follow along with Lou as she guides you through a sequence, integrating the chakras with positive affirmations and movement. Slow down, relax, and connect with the present moment in this short yet powerful yoga session.
Just in case you’d like to see Lou demonstrate any of the movements, the link to the video for be viewed here: https://youtu.be/O_H28j9_9Io
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions."
Welcome to Day 2 of Women’s Health Week. Fernwood is honoured to again be an official partner of Jean Hailes’ Women’s Health Week in 2022. Running from Monday 5 – Sunday 11 of September, 2022, Women’s Health Week is the biggest week in Australia focusing on women’s health and wellbeing.
https://www.womenshealthweek.com.au/
Day 2 focuses on building education around menopause and managing this important transitional period of a woman’s life. As women, we hear the word ‘menopause’ dropped into conversation more frequently as we age, which essentially means saying goodbye to our menstrual cycle – period.
We caught up with Naturopath and expert in this field at Jean Hailes, Sandra Villella to discuss ‘the menopause’, remove the stigma, and normalise the topic in our everyday conversations so we can better support women’s health and wellbeing.
A wealth of knowledge, Sandra has been a naturopath for 28 years, starting at Jean Hailes in 1999. On this podcast, Sandra talks about what menopause is, the average age women experience menopause and ways we can better manage our nutrition and wellbeing during this transitional time.
Sandra looks at how a woman’s nutritional needs can shift as she experiences perimenopause (leading up to menopause), menopause, and post-menopause, plus the implications of alcohol, recommendations for caffeine intake, and the benefits of plant oestrogens, called phytoestrogens.
This is an essential topic for women who want to better support their health at every age. Join us as Sandra shares quick tips for better nutrition and wellness in the lead-up to, during, and after the menopause.
We can’t wait for you to hear this episode!
Fernwood is honoured to again be an official partner of Jean Hailes’ Women’s Health Week for 2022. Running from Monday 5 – Sunday 11 of September, 2022, Women’s Health Week is the biggest week in Australia focusing on women’s health and wellbeing. It’s a timely reminder for women to make their health a priority and to take care of themselves.
Day three of Women’s Health Week 2022 focuses on building education around pelvic floor health, and the importance of keeping the pelvic floor muscles strong to avoid pelvic pain and other issues such as incontinence. Fernwood Fitness is delighted to re-launch Season 3 of the Fernwood Shine Podcast with an exclusive interview with Janetta Webb, a Pelvic Floor Physiotherapist at Jean Hailes.
It’s our pleasure to be interviewing Janetta as part of Women’s Health week, to shine a light of the importance of pelvic health; discussing common issues that women face relating to pelvic floor, bladder and bowel function, what people should know about their pelvic floor, and a guided pelvic floor exercise.
Pelvic floor resources:
https://www.jeanhailes.org.au/
https://www.jeanhailes.org.au/health-a-z/bladder-bowel/pelvic-floor-strength
Australian Physiotherapy Association: https://choose.physio/find-a-physio
https://www.continence.org.au/
https://www.pelvicfloorfirst.org.au/
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions. Always consult your GP, medical specialist or mental health specialist for health related advice.
Wellness for women
Move towards stillness and find a moment to breathe with Fernwood's new wellness PodCoach episodes.
Follow along with Emma as she guides you through a box breathing exercise. Slow down, calm your mind and connect with present moment with this short yet powerful exercise.
Find a quiet, warm and comfortable space.
Get into a comfy position, laying down, seated on the floor or in a chair.
Take a few deep breaths, in through the nose and out through the mouth.
Just in case you’d like to see Emma demonstrate any of the sequences, the link to the video for be viewed here: https://youtu.be/0HGxm6mxbQo
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
We’ve all joined the gym looking for fantastic results, whether it's to hit a personal best, boost your strength and cardiovascular fitness, or simply to develop a healthier lifestyle. Showing up is only half the battle, and the rest is made up of hard work, consistency, and training efficiently. Fortunately for you, we want the same thing! In today's quick tip podcast episode, Lisa guides us through some incredibly efficient strategies and training tips to get the most out of your workouts. Whether you’re a seasoned gym-goer or a fitness newbie, following these tricks of the trade will help to boost your motivation, fast-track your results, and ensure you reap the rewards of all your hard work at the gym. Happy training Fernies!
Trigger warning: This podcast discusses grief, which some listeners may find distressing.
Danielle was 23 when her mother Rosa, aged 56, passed away from a rare form of gynaecological cancer in 2012. As Danielle had such a close relationship with her mum, she felt as though her whole world had fallen apart, and found it difficult to contemplate the sense of finality associated with death. Not knowing anyone her own age that had also experienced the loss of a mother, left Danielle feeling misunderstood and lonely. “It’s unrecognised and it’s under-acknowledged. The premature loss is incredibly impactful”, Danielle says.
Danielle longed to connect with another woman who was in the same shoes, but there was no support specific to losing a mother, or a platform she could feel seen and heard, and receive comfort and reassurance that her feelings were normal. While riding the waves of grief, Danielle decided to invest her time and energy into creating the support network she would have liked available, and commit to changing the path for future motherless daughters. In 2013, she reached out on an American Mother Loss Facebook page with the intention of finding a Victorian-based woman experiencing similar circumstances, and who might share her vision to connect girls and women whose mothers have died. Eloise Baker-Hughes responded, and the two met to discuss all things related to mother loss. It was here that the idea of Motherless Daughters was born.
Motherless Daughters connects and supports women and girls whose mums have died to help them navigate the everyday, and life’s key milestones without the support of their mum. Motherless Daughters is now an established community of over 10,000 women. “Knowing we are providing a platform for women who don’t have a place to go and speak openly and honestly without judgment or reservation is so special”, Danielle says.
Coming into Mother’s Day can be a difficult and triggering time for motherless children. In this episode, Danielle also discusses how she brings comfort to herself and others during this time of year through her support network and by normalising feelings of others.
For those who have lost their mum or a mother figure in their life, the best place you can get in touch with and find out more about Motherless Daughters is through their website www.motherlessdaughters.com.au as well as Facebook by searching ‘Motherless Daughters Australia’.
Workouts for women that move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa.
This Pod Coach workout is: Lower Body Strength HIIT! Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/KD8O_b_aQ3s
Let’s get started!
Are you breathing correctly? We breathe all day, every day, so you would think we have breathing down pat. But many people do not inhale and exhale properly.
Breathing, something so simple and natural to us, may be one of the most under-rated health and weight management tools we have. The way in which we breathe is as important for our health and wellbeing as physical exercise, mindful relaxation, restful sleep, and good quality nutrition.
In today’s quick tip podcast episode, the lovely Emma talks about different breathing techniques, such as diaphragmatic breathing (deep belly or yoga breathing) and nostril breathing. She mentions the importance of stimulating the vagus nerve - the super highway to health – how to stimulate the parasympathetic nervous system for rest, and techniques for breathing during exercise. Additionally, Emma also talks about the side effects of breathing through the mouth.
Tune into the Fernwood Podcast and listen to another fabulous episode.
Trigger warning: This podcast discusses cancer, which some listeners may find distressing
For years, Dr Charlotte Tottman has been working with patients as a Clinical Psychologist, specialising in cancer-related psychological distress. A cancer diagnosis can be an incredibly difficult time for the person diagnosed with cancer, as well as the friends, family and community around them.
At around at 40, Dr Tottman decided she wanted to reshape her corporate career and return to university to study psychology. It was during her third placement as part of her professional training in psycho-oncology that she found her career niche. Based in Adelaide, South Australia, Dr Tottman provides psychological therapies to help her patients navigate post-treatment adjustments.
Three years ago, while on holiday, Charlotte was applying sunscreen under her bikini line and her hand grazed a small lump. The lump didn’t alarm her, but she made a mental note to have it checked when she got back home. It was dismissed as benign, but the 54-year-old mother of four decided to get a second opinion. Dr Tottman was then diagnosed with breast cancer.
Dr Tottman shares her experience navigating a breast cancer diagnosis, what she learned about herself, and how it has shaped her career going forward. She speaks candidly about taking a breather alone after burning out, why she exercises every morning, and learning to be vulnerable.
When you finish this episode, be sure to check out Upfront About Breast Cancer ‘What you don’t know until you do’, a 10-part podcast series with Dr Tottman via bcna.org.au/
Wellness for women
Move towards stillness and find a moment to breathe with Fernwood's new wellness PodCoach episodes.
Follow along with Emma as she guides you through a mindful meditation. Slow down, calm your mind and connect with present moment with these short yet powerful guided meditations.
Find a quiet, warm and comfortable space.
Get into a comfy position, laying down, seated on the floor or in a chair.
Take a few deep breaths, in through the nose and out through the mouth.
Just in case you’d like to see Emma demonstrate any of the sequences, the link to the video for be viewed here: https://youtu.be/O22vF591IYE
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
DOMS - delayed onset muscle soreness - is very common when you start to strengthen your muscles. Our bodies are smart and very adaptive so gradual progressions in intensity, frequency and duration are ideal to prevent DOMS. Stretching works wonders too! It can’t stop soreness completely, but stretching can help to maintain the flexibility and mobility of your muscles.
Dynamic or static stretching and yoga are great routines to keep your muscles within the range of motion and lessen DOMS. Stretching also improves your posture, blood circulation and helps prevent back pain. To get positive results with your workouts, always make sure to stretch!
Listen in as the lovely Lisa talks about DOMS, how to prevent muscle soreness and some bonus training tips!
From the gender pay gap to domestic violence to health concerns to childbearing and…the list goes on for miles. There are many reasons women around the world find themselves without financial stability and job security. One organisation is on a mission to change that.
Dress for Success is a not-for-profit organisation that empowers women to achieve economic independence by providing a network of support, professional attire and the development tools to help women thrive in work and in life.
Since starting operations in 1997, Dress for Success has supported more than 1.2 million women worldwide to work towards self-sufficiency. Tune in as we chat to Dress For Success CEO Leisa Sadler ahead of International Women’s Day about empowering women to re-enter the workforce, the incredible Empower Hour initiative, and the power of women supporting women.
PLUS
Join Fernwood Fitness on International Women's Day for an hour of empowerment, with a live equipment-free workout, and a mindful meditation to support Dress For Success. Head to fernwoodfitness.com.au for all the details. We hope to see you there!
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This Pod Coach workout is: Core HIIT!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/cQEqzTUcqXc
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
Fernwood Fitness Parramatta member Angelic used to wait for January to roll around as motivation to get her health on track, using the popular saying ‘new year new me’. During the past two years of the pandemic, Angelic found herself – like many of us – wearing her sweats around the house, unmotivated to workout, and creating habits she didn’t like.
One day, she’d had enough. She pulled out her brightest dresses and stuffed her sweat in the wardrobe. It was time to stop waiting for life to return to ‘normal’. Angelic wanted to live in the moment and enjoy every day, even when her and her three kids were confined to their house. She wanted to promote positivity and vitality in her household and seize every moment as it came.
Her newfound outlook extended to her time at Fernwood, and encouraged her to sign up for the Rise Challenge, a 6-week program focused on getting fitter and stronger, shifting mindsets, nutrition and mind health. Previously, Angelic had often looked at women in group fitness classes and thought to herself there was no way she could keep up with those women. She soon realised that she didn’t need to be fit to join a class, and that her health and confidence would skyrocket with persistent training.
Fast-forward a little, Angelic was nominated by her home Fernwood club as their Rise Challenge leader for her commitment and achievements throughout the challenge, and was crowned by Fernwood Fitness Australia as the winner for 2021. And boy, was Angelic thrilled!
In this podcast, Angelic discusses her experience in the challenge, how it has impacted her health journey as well as life outside the club, and why she describes the challenges as a ‘slumber party with friends’.
Are you laying in bed tossing and turning, waiting for the sandman to show up with his magic sleep sand? Or perhaps you're waking up in the morning feeling more tired than when you drifted off.
A good night's sleep is so important for our overall health and wellbeing. So if you're not getting enough sleep, or good quality sleep, tune in to listen to the lovely Emma share some tips for sleeping soundly.
Emma chats about how managing some slight adjustments at night can make a big difference to our sleep cycle. And very interestingly, she discusses how what we do in the first hour after we wake up can have a big impact on our day, and our sleep the following night.
Trigger warning: This podcast discusses suicide and themes related to suicide and mental health.
If someone is experiencing a mental health crisis, and you’re waiting for professional help to arrive or the situation to resolve, there are a few key steps you can take to support that person and help them feel a little more comfortable in the interim – it’s called Mental Health First Aid and it’s saving lives around the world.
Our regular podcast hosts have leant their chairs and microphones to Fernwood Fitness Wellness, Training & Development Manager and Accredited MHFA Instructor Emma Robertson for this special episode, where she explores in-depth discussions around the topic of mental health with Mental Health First Aid Workplace Engagement Manager Kathy Bond.
They discuss how to start life-changing and life-saving conversations with people who are showing signs of a mental health problem or crises, the ALGEE method, reducing the stigma around mental health, and the importance of shining a light on confronting yet critical issues challenging our wellbeing.
Given the ‘unprecedented times’ we find ourselves in, Emma And Kathy also touch on 2020’s curveball. ‘Don’t think you need to bake bread or clean out your entire house during a global pandemic – even if all your friends on social media are boasting about it. If a bit of sneaky Netflix in the middle of the day is what you need, then that’s what you do.’
Kathy shares valuable information about the MHFA training program, signing up and tips for when, where and how to start those important conversations. We’re so grateful to Kathy and Emma for taking the time to share these insights and topics. Time to jump in…
This information is of a general nature. It does not take into consideration your personal or health conditions. Always consult your GP, medical specialist, or mental health specialist, for health-related advice.
If you, or someone you know, needs crisis support, phone Lifeline on 13 11 14.
For urgent medical attention, phone 000 immediately.
Resources and tips
You can head to mhfa.com.au to find out more about MHFA training and all the incredible work they do in supporting people across Australia, and around the world.
Beyond Blue: https://www.beyondblue.org.au/the-facts/suicide-prevention
Black Dog Institute: https://www.blackdoginstitute.org.au/resources-support/suicide-self-harm/facts-about-suicide-in-australia/
Lifeline: https://www.lifeline.org.au/
Move towards stillness and find a moment to breathe with Fernwood's new wellness Pod Coach episodes.
Follow along with Emma as she guides you through a wellness workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about a pose or sequence, just ask one of our friendly team members for assistance.
Just in case you’d like to see Emma demonstrate any of the poses or sequences, the link to the video for this workout can be viewed here: https://youtu.be/nEvIQTNGxF0
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
Are you looking to get stronger, longer and leaner muscles this season? Say hello to resistance bands, the workout buddy you didn’t know you needed.
If you take a look around the gym floor, you will probably see a pile of resistance bands. What you will also probably see is no one using them. This is often because people aren’t quite sure how to use them, or have you used them incorrectly in the past and so avoid them now.
Resistance bands are a great workout tool and can be used in place of weights in some exercises, as well as building strength before progressing to other equipment.
There are many benefits of using a resistance band, which the lovely Lisa chats about it this episode. Tune in now.
Zzzzzzzz................
You guessed it, today we will be talking about sleep health. We had so many questions about sleep, and how stress can have a huge impact on our time in dreamland, so we thought, 'why not make a podcast about it?!'.
What benefit does laughter have on our stress levels? Is a glass of wine at the end of the day self-care or self-sabotage? What impact do screens have on our stress and sleep? We chat with health and wellness guru Emma to answer your questions about stress, sleep health and how to keep those nasty wellness vampires away.
Time to jump into today's episode! Here we go...
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This Pod Coach workout is: Full Body HIIT!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/LxofUXCJOK0
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
Trigger warning: This podcast mentions suicide and mental health issues
We couldn’t think of a better life mantra than the one Fernwood Toowoomba member Shayna follows each day: “Choosing a life that makes me smile with all my teeth.”
Shayna’s energy fills the room. Her smile radiates and her heart shines. After everything she has been through, and continues to face, Shayna remains positive and empowered and dedicated to her mantra.
The artist, mum of two and Fernwood Fitness Ambassador heads to the Fernwood club every day, and while she has spent time working towards physical health and fitness goals, she says being in the gym environment is more about nurturing her mental health and wellbeing. Sometimes she’ll take her laptop in and catch up on some work, or she meets friends for breakfast or a coffee. It’s a safe space for Shayna, but it was tough for her to reach this place in her life.
These past few years have been incredibly challenging and heartbreaking. But she has come so, so far.
Listen to her incredible story.
Some of us have been away from the gym for obvious reasons, and some of us just get caught up in life. No matter why, we'd love to help you get back on track and ease back into your workouts.
Despite the popular saying, it's important that we don't hit the ground running, as we need to slowly rebuild our strength and cardiovascular fitness, especially if we are deconditioned. If you have regressed during a period of rest, be sure to ease your way back into your exercise routine.
Tune in as the wonderful Lisa chats about returning to the gym, tips for rest and recovery, what not to do, and reigniting your motivation.
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This Pod Coach workout is: Boxing!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/vrcnBt0i_I8
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
Some women don’t know how incredible they are – that’s Katrina. A Fernwood member since 2017, Katrina was nominated as a Fernwood Fitness Ambassador for 2021, and we are so pleased to have her representing our brand that empowers women every single day!
“Hearing of my ambassadorship, I was shocked and speechless because I never thought I would fit the mould of a gym ambassador! But honestly, I am just humbled and honoured. What a privilege this is. I want to be able to share my journey and really promote that being active and healthy doesn’t come in a certain shape or size.”
An early riser, often hitting the gym before the sun rises, Katrina says it can be tough to get out of bed in the morning, but she knows a morning workout sets her up for day. She says she loves the impact of exercise on her body, mind and soul.
On the podcast, Katrina talks about how she ditched the ‘all or nothing’ approach, opting for a slower and steady approach to changing her lifestyle in a way that would help her achieve her goals, without missing out. She gives some incredible advice about staying on track, the benefits she has experienced over the past few years, and staying true to what matters to you.
“If sharing my story encourages others to create change in their lives, or even to just keep doing what they are doing, then my heart is full. I love everything about Fernwood – women empowering women is such a strong message that I want to help promote.”
Tune in now to listen to our podcast with Katrina.
When we picture meditation practice, some people often imagine being seated on a lily pad surrounded by lotus flowers under a waterfall. While this sounds idyllic, it’s certainly not indicative of modern meditation.
Meditation is a practice we can all enjoy in our everyday lives. Modern meditation is about focusing the mind rather than clearing it, and can be practised for as little as a few minutes each day. As Fernwood resident yogi, Mental Health First Aid Instructor and Empower Coach Emma explains, meditation can be experienced seated, walking, or even while watering the plants.
Tune in as Emma talks about meditation, the benefits we can experience, how to embrace the practice, tips for getting started, and so much more!
Gut health is a very popular topic right now, and for good reason. Did you know what you can eat impact your mood?
The incredible Ellie joins our quick tips podcast today to discuss good gut health, the impacts of not so good gut health, and easy improvements we can make to support our digestion.
Our quick tips are bite-sized podcasts you can listen to while you walk to the shops, do your warm up stretches and wait for your morning coffee.
Tune in now! Enjoy :)
*In this podcast, Ellie references these sources:
The American Journal of Clinical Nutrition, Volume 113, Issue 4, April 2021, Pages 832–844; and
The American Journal of Clinical Nutrition, Volume 109, Issue 6, June 2019, Pages 1683–1695
There are many reasons why some women can struggle with gym confidence, and today the incredible Lisa is going to chat about some tips to help you ditch the nerves and hopefully feel less overwhelmed.
One of the biggest reasons why women sometimes feel overwhelmed at the gym is because they're simply not sure of what to do. The good thing is Fernwood is home to the most wonderful team of fitness professionals who can guide you through your journey to pure confidence! Fernwood gyms are a safe and supportive space for women of all ages, shapes, sizes and abilities.
Let's start with your frame of mind. Tune in now!
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood Pod Coach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This Pod Coach workout is: Lower Body Warm Up!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/2A5tCwIaX1c
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
We could all use a little more positivity in our day – a little more spring in our step. Gratitude, acts of kindness and self-care are like little espresso shots of positivity we can integrate in our every day lives, and often don’t require much effort at all! Just a smile and kind word – to others and ourselves.
Whether you’re a glass half empty or glass overflowing kind of person, this quick tip podcast from wellness expert Emma is a must-listen. She touches on the benefits positivity can bring to our lives, and 5 ways to bring more positivity to your day.
Learn to harness more positivity in juts 5 minutes with this quick tip. Tune in now for all the goodness.
We’ve all been there, right, when our bellies feel overly full, uncomfortable, and it even feels like we’ve gone up a dress size throughout the day. Bloating is super common, but also super annoying.
Bloating is usually the result of a build-up of gas in your digestive system, as well as food intolerances and slower digestion. So we wanted to find out more about what causes bloating an how we can reduce it.
Listen to the incredible Katie Cox discuss these key cause of bloating, along with easy-to-implement nutrition tips to reduce diet-induced bloating, foods that commonly cause bloating, and how to balance the intake of nutritious foods that cause bloating.
Tune in now!
Always speak to a nutritionist or medical professional for health related and nutrition advice.
Did you know, your glutes are made up of 3 major muscles? The gluteus maximus, gluteus minimus and gluteus medius.
Glute strength has a huge impact on the overall strength of your body, and it is extremely important to maintain for muscle balance and mobility. That’s why it is highly recommended you train your glutes at least twice a week.
Now just like doing hundreds of sit ups every day won’t give you a six pack, squatting your heart out isn’t going to give you a strong, sculpted booty either. Not to mention, it can also be pretty boring!
There are many reasons why people experience weakened glutes, but one of the most common is because many of us are living more sedentary lives, with many jobs today involve sitting down for a large part of the day. This means that the glutes can become more dormant or sleepy than they should.
So be sure to get them fired with some of these quick tips!
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood PodCoach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This PodCoach workout is: Core Blast!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/WTVzv2OshSI
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
As many of our listeners know, it’s Women’s Health Week this week!
Organised by the incredible team at Jean Hailes, Women’s Health Week focuses on how we can take preventative action to safeguard our health, providing tips and information on maintaining healthy lifestyles, encouraging women to better understand their health and wellbeing, and inspiring women to put themselves first – at least every once in a while!
That’s why we were thrilled to invite AFLW player and all-round incredible woman Libby Birch to our podcast.
The theme of Women’s Health Week today is all about periods, puberty, menopause and the transitional stages in a woman’s life. It’s time to shine a brighter light on these important topics and ensure women and girls alike understand what is happening in their bodies. One topic of particular interest is polycystic ovaries.
Polycystic ovaries – often referred to as PCOS – can cause a range of different symptoms, from weight loss and gain to fertility issues and potentially even mental health impacts. According to Jean Hailes 2021, PCOS affects about 8-13% of women of reproductive age. Libby was diagnosed with PCOS in 2019, and with PMDD in early 2020.
An elite athlete, who requires peak physical fitness and concentration to perform on the field, Libby speaks candidly about the impacts PCOS and PMDD have had on her life and career, how she manages her symptoms, and why she’ll stop mid-game to re-tie her shoelaces.
We can’t wait for you to tune in!
Fernwood Fitness for women is thrilled to sponsor Jean Hailes Women’s Health Week 2021 to ensure every woman understands the importance of prioritising their health and wellbeing. And that’s why we are offering our listeners the chance to trial Fernwood for free this week. There are no commitments to join, and this 7-day trial is completely free.
All you need to do is follow this link https://www.fernwoodfitness.com.au/whw-7daypass to get your free pass now.
On today’s podcast, we are interviewing Vera Yan and Katia Santilli. If their names sound familiar, they should! These incredible women are the founders of the uber-sustainable activewear brand, Nimble. The two met in high school, and found commonality in their shared love of RnB and aerobics. They each went down separate career paths after high school, but soon found themselves back together chatting about exercise, activewear and a newfound interest in sustainability. In their own words, friends who sweat together, stay together – we couldn’t adore this, or agree, more!
We never really envisioned wearing tights and a bra made from recycled materials, let alone plastic bottles, so we were uber excited to learn more about how these businesswomen landed on this concept, and why it was so important to be part of the growing environmentally-conscious business movement. In their own words, conscious clothing has become the core of their company ethos. We can all agree that we should be doing our utmost to protect our planet, so we asked the Vera and Katia the burning questions, like, where on earth do you find material for tanks and tights made from plastic bottles?! We know there are so many innovative products coming out now produced from recycling efforts, so we were very eager to find out more.
We adored having Vera and Katia join us on the podcast, and we can’t wait for you to tune in and have a listen. Simply search for Women Supporting Women on Spotify or Apple Podcasts.
Can we just start by saying, our guest today is an AWARD-WINNING personal trainer.
She has been part of the team at Fernwood Tullamarine for over 19 years, holds a fourth dan black belt in karate, studied a Bachelor of Applied Science – Human Movement, has run half and full marathons, and was last year awarded the highly coveted Fernwood Fitness Personal Trainer of the year. Say hello to the marvellous Kara.
From a young age, Kara knew fitness was going to play a significant part of her future - and she certainly carries a lot of impressive fitness credentials! Every day she dedicates her career to supporting women to get fitter, stronger and more confident in themselves.
“I love see seeing that women can achieve goals that they didn’t dream possible,” she says.
As an expert in women’s health and fitness, we invited Kara onto the podcast to some questions we see pop up frequently from our female audience. One thing we always get asked is, ‘which is better for you, walking or running?’, so we posed this question to Kara. An avid runner, Kara’s answer might surprise you.
We also often have members ask about the time of day they train and whether this has any impact on results. Some people insist a morning workout is best for fat burning, while others say after a meal is best. Kara talks about the pros and cons of each, and some important things to consider when deciding to bounce out of bed or snooze the alarm in favour of an afternoon workout.
Answeing popular questions from the community, Kara delves into top tips for setting a fitness routine, learning to love your workouts, progressive overload and avoiding plateau, and the importance of stepping off the scales and focusing on how you feel.
We are so excited for you to listen!
BONUS EPISODE
Workouts for women on the move.
This PodCoach workout is: Upper body strength!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/WxxQv7AlEWc
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
We have a very special guest on the podcast today, our Fernwood Fitness Chief Financial Officer Donna. Donna is a business and finance wizard, with 18 years of knowledge and experience under her belt. She is joining our podcast today to discuss money and getting ready for tax time, plus tips on navigating EOFY sales and shopping habits. Donna explains these very important topics in easy-to-understand language, which is one of the many reasons everyone in the Fernwood community appreciates Donna so much!
Whether you choose to agree with her or not, Donna says sometimes we need to walk away without buying that new pair of shoes or those super cute sports leggings. And even though our hearts are breaking, she has a solid point, so stay with us! Just because it’s on sale doesn’t mean we need it or that we can afford the item even at the discounted rate. But it’s not all bad news, we promise. Donna explains how you can utilise the EOFY sales to your advantage, and ways to manage your money to avoid breaking the bank.
Apart from the sales, EOFY is more importantly a time to prepare for the tax season. Donna shares suggestions on being prepared for completing and lodging a tax return, and things to keep in mind about deductions, especially if you have been working from home during the last financial year. A wealth of knowledge, Donna also discusses why it is so important to have a solid understanding of your finance and tax all year-round. And because she is such a gem, she also shares her tips for money management and budgeting so we can (hopefully!) still afford those shoes on sale.
As women, we hear the word ‘menopause’ dropped into conversation more frequently as we age, which essentially means saying goodbye to our menstrual cycle – period. An expert in this field, Jean Hailes Naturopath Sandra Villella joins our Women Supporting Women podcast to discuss ‘the menopause’, an important topic that some people still consider a little taboo, but should be normalised in our everyday conversations so we can better support women’s wellbeing.
A wealth of knowledge, Sandra has been a naturopath for 27 years, starting at Jean Hailes in 1999. On this podcast, Sandra talks about what menopause is, the average age women experience menopause and ways we can better manage our nutrition and wellbeing during this transitional time.
We wanted to focus on nutrition and exercise, so we spoke to Sandra about how a woman’s nutritional needs can shift as she experiences perimenopause (leading up to menopause), menopause, and post-menopause, as well as the common misconceptions around soy products. Sandra talks about the implications of alcohol, recommendations for caffeine intake and eating spicy foods, as well as the benefits of plant estrogens, called phytoestrogens.
The ideal topic of discussion for women who want to better support their health at every age, Sandra delves into how our diet can lower our risk of diseases and health conditions, such as cardiovascular disease and osteoporosis, as well as the benefits strength training can have on our body, even when we are resting.
Tune in for a very interesting podcast! We can’t wait for you to hear it.
Bonus Episode - Lower Body Strength Workout
Welcome back to another episode of Fernwood's popular PodCoach workouts.
Firehydrants, sumo squats, deadlifts and more - this is a fab workout!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/2zJET6-lae0
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
Today, our lovely host Diana Williams will be chatting to the brilliant and ball of nutrition and mental wellbeing wisdom, Emma Robertson, our Fernwood Wellness Training and Development Manager, about some of our favourite topics: food and mood. Want to know how these two topics are linked and the role the gut plays in mental health and wellbeing? Of course you do!
We’ve heard many times before, ‘you are what you eat’, and while this saying has often been related to the physical shape of our bodies, we have a very special guest joining the podcast to talk about how ‘you feel what you eat’; how our diet can impact what’s happening in our brain.
Emma has played a pivotal role in launching Fernwood’s very new – and very exciting – Food & Mood program, designed to focus on the many aspects of our diet and lifestyle, beyond what we put on the plate. The program is open to any women who want to re-evaluate and refresh their relationship with food, to establish and enjoy a sustainable lifestyle well into the future.
Emma is a wealth of knowledge on these topics, and has covered a range of topics on this episode, including answering some very popular questions on eating for good mental health and wellbeing, the occasional indulgence, combatting internal sabotage, and healthy eating and lifestyle for sustainable long-term results.
Time to tuck into another fabulous Fernwood Fitness podcast!
BONUS EPISODE
Welcome to PodCoach!
Workouts for women on the move.
We’ve all got a favourite gym playlist that we turn up when we’re ready to workout, but Fernwood has introduced something even better! Say hello to our brand-new podcast series, Fernwood PodCoach, with real workouts guided by our fitness guru Lisa. These are bonus podcast eps that will be dropped each month.
This first PodCoach workout is: Cardio Blast!
Follow along with Lisa as she guides you through the workout, and feel free to take a break or modify any exercises as required. You’ll find all the equipment you need around the club, and if you have any questions about an exercise, just ask one of our friendly team members for assistance.
As always, make sure you have completed your warm-up and stretching, have a water bottle and towel handy, and wipe down any equipment as you go. We always recommend working out with a personal trainer in club when trying a new workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture.
Just in case you’d like to see Lisa demonstrate any of the exercises, the link to the video for this workout can be viewed here: https://youtu.be/F_0ICoGfgmA
Let’s get started!
*Any advice or information shared during this podcast is of a general nature and does not take into consideration your personal or health conditions.
From doing HIIT workouts in the gym, to her lounge room, back to the gym, back to the lounge room and finally back to the gym permanently (fingers crossed!), Fernwood FIIT30 Coach of the Year for 2020, Sam, certainly has a lot of experience up her sleeve training women in high intensity and interval styles.
As we mentioned, Sam was crowned Fernwood FIIT30 Coach of the year for last year, celebrating her commitment to helping women get stronger, fitter and healthier. FIIT30 is Fernwood’s premium HIIT offering. The 30-minute workout moves all your major muscle groups, with the support of a personal trainer in a small group training environment.
That’s why we invited Sam to join us on the Fernwood podcast to chat about HIIT workouts, the importance of functional movement for all stages of our lives, how often we should do HIIT for the best results, as well as what we mean by ‘active rest’.
Sam covers the broad range of HIIT-style classes, such as boxing, as well as FIITMAX for fit women who want to see stronger results, and FIITRIGHT for women who have taken some time away from training, and those who want to learn proper exercise form and technique with the guidance of a personal trainer.
Did you know your workout can have an impact on your sleep? Sam chats about sleep for recovery and progress, and how her she followed in her mum’s footsteps – well, almost. We are so pleased to have Sam joining us on the podcast, and we can’t wait for all our lovely listeners to tune in. You can also listen via Spotify and Apple Podcasts, just search for 'Fernwood', or listen below!
For the month of April 2021, we are offering all women who have never tried FIIT30 before to come along and try out premium HIIT class for free. No commitment required, but we think you’ll love it just as much as we do. Visit fernwoodfitness.com.au to download your free pass now.
From the gym floor to the lounge room, Fernwood National Group Fitness Coordinator and Personal Trainer Lisa initially said no to leading online Fernwood Facebook Live workouts in 2020, a little daunted by the idea of people from all around Australia – and even a few audience members abroad – tuning in to workout with her from their homes. We were so glad – as were so many women – when Lisa changed her mind, and has now become synonymous with our Fernwood Live workouts, along with a few other lovely Fernwood trainers.
As a young girl, Lisa was a passionate dancer, so when she started her certificate three in personal training, she already had a solid fitness foundation. Instantly, Lisa fell in love with group fitness – the energy, encouragement and empowerment. She went on to completed her certificate four in fitness, enabling her to become a personal trainer. As a new mum, she adored the flexibility that came with this type of work, while also being able to support other women and mums along their journeys.
With around 15 years of experience in the fitness and health space, Lisa has joined our Fernwood podcast to answer a few burning questions from our audience starting with how often we should exercise each week, types of workouts, as well as the all-important rest days. Lisa discusses establishing a routine, and how long it typically takes to see training results – from weight loss to muscle mass and even increased energy levels.
A wealth of health and fitness knowledge, Lisa also shares advice for how to get fitter, avoiding plateau and what to do on a rest day. We can’t wait for you to tune in and have a listen to the lovely Lisa!
This year’s theme of International Women’s Day is Choosing to Challenge, a time to celebrate the achievements of women all around the globe, reduce inequality, and empower all women. If you’d like to learn more about International Women’s Day 2021, head to the official website here. https://www.internationalwomensday.com/
We have a very special guest on the podcast today, entrepreneur, proud mother, weightlifting champion, and of course Fernwood Fitness Founder and Managing Director, Diana Williams. Di as she is affectionately known by the Fernwood community, usually takes her seat in the host chair, but we wanted to take this opportunity to turn the mic on Di and start a conversation about women in business and leadership, replacing comparison with compassion, the evolution of equality, and what she has learned from the wonderful women around her.
After 31 incredible years in the women's health, fitness and wellness industry, Di still adores calling her 9-5 'work' – although we all know it’s more like 24/7. And that’s because she learning from women, being inspired by women, and empowering women.
Our lovely podcast host Caitlin – business owner turned business leader, published author, phenomenal multi-tasker, doting mum to two little ones, and somehow also manages to find time to teach cycle classes?! – weighs in on the conversation, discussing the importance of empathy, filling up other women’s cups, and how we can all take small steps to continue to change the world for the better.
This is a very special podcast, and we can’t wait for you all to tune in and listen.
There’s a common misconception that the practice of meditation is about completely clearing the mind, but as both our lovely host Emma, and podcast guest Bev tell us, meditation is a way relaxing the body while simultaneously focusing the mind to find calm and contentment – a safe space to connect with your thoughts, feelings and emotions.
The ever-insightful Bev Marsh is a Wellness Coach at Fernwood, as well as trained meditation teacher, with a background in nursing, midwifery and health services. And her voice is ever so soothing to listen to, which is why towards the end of this fabulous episode, as an extra little bonus for our lovely listeners, Bev has kindly offered to guide a five-minute meditation. Make sure you tune in for this part and find a comfortable seat to enjoy the practice.
Before we get to the meditation, Emma and Bev delve into the varying types of practice and why certain approaches may work better for some rather than others. We know meditation is not a cookie cutter practice, and there are many different methods and philosophies all around the world. If you have tried meditation previously and decided it wasn’t for you, perhaps it’s time to try a different approach. The benefits are many and varied, as you’ll hear more about in this episode.
If you’re a newcomer to meditation, or perhaps a tad apprehensive, Bev suggests by starting out with a walking meditation, a practice that stems from mindfulness. She says often by dipping your toe into mindfulness – observing moments in detail and focusing on the present – you may find meditation easier to jump into.
Bev touches on how we have all experienced meditation at different points throughout our lives, relaxing the body to relax the mind, how to approach the practice if you feel that you ‘can’t meditate’, tuning into our senses for healing, and observing the simple sensation of your feet touching the ground.
Thank you so much Bev for sharing your wonderful insights on our Fernwood podcast. And don’t forget about Bev’s calming meditation. If you’re at the gym for a workout, out for a stroll or at work, pause the podcast until you can find 5-10 minutes of quiet to sit and close your eyes.
Let’s jump into today’s podcast where we’ll be chatting about all the green stuff – and no, we don’t mean broccoli and the often-controversial kale. We’re here to chat money with Fernwood Fitness Finance Manager Donna Hudec. Donna’s interest in finance started early on, inspired by a high school teacher, and led to a prosperous career.
Money may be a bit of a taboo subject for some, but as our guest on today’s episode of Women Supporting Women will soon tell us, it’s better to always be in the know when it comes to our bank account. Donna says when it comes to managing everyday finances, the biggest mistake people often make is not having a budget.
Whether it’s a handwritten list, or a detailed spreadsheet, it’s essential to know what’s coming in versus what’s going out. Additional ‘luxury’ items can often be missed and can quickly add up. So before you head out for another smashed avo brunch, buy that pair of those super cute sports leggings, or invest in a new scented soy candle, check whether those items have been accounted for in the budget.
She also touches on the considerations for more expensive purchases, such as a car or a house mortgage, and identifying hidden fees, the value of research, and why you should plan for a rainy day.
Similar principles apply when it comes to business. While we all like to remain optimistic especially when starting a new business or project, it’s so important to understand the potential negative outcomes so we can plan to avoid them. We know finances can be the cause of a great deal of stress for some people, especially when business ventures don’t quite go to plan. To avoid a financial misstep, Donna chats through the importance of financial planning in business and engaging the support of a financial professional, particularly when you’re just starting out.
Keep listening to learn some tips and tricks – none of that ‘get rich quick’ talk here – just solid, insightful knowledge about managing finances from a woman who does it everyday!
Time to jump into today's episode! Here we go...
What do you know about Pilates? You’ve no doubt heard the term – you may have also heard a lot about reformer Pilates – and while you may be thinking ‘that type of exercise just isn’t for me’, this podcast may be just what you need to change your mind.
If you’ve never practiced Pilates before, trust us when we say it’s not as easy as all the Instagram influencers make it look. As our lovely guest Sherilee will attest to, Pilates is ripe for beginners, but it’s certainly not what we’d classify as an ‘easy’ workout. Control, mind-body connection and flexibility – just a few of the core components of Pilates practice.
Developed by Joseph Pilates many moons ago, Pilates is practiced the world-over and even if our very own Fernwood Fitness clubs. On the podcast, Pilates instructor Sherilee explains the key muscle groups worked in Pilates, and how it can be difficult to target these muscles through other forms of workouts.
An expert on the topic, as well as a convert to the wellness workout, Sherilee talks about how she overhauled her regular fitness routine and found herself searching for something energetically different. Pilates challenged her body in a way she hadn’t experienced previously, and soon she found herself captivated by the new classes.
Sherilee was an avid weightlifter; strength training a key component of her routine. Through Pilates, she managed to maintain the muscles she had built up previously. And while she says a plank minute is certainly much longer than a microwave winner – right?! – she has fallen in love with the practice.
So if you love to move your body and mind, or want to find motivation to try something new in 2021, listen to Sherilee talk about Pilates, the key differences and similarities between standard classes and reformer Pilates, and keeping your body youthful, flexible and fierce.
Want to know more about Pilates? Check out the details here https://www.fernwoodfitness.com.au/why-fernwood/services/reformer-pilates
“We get to have it all, if we choose to.”
Welcome to another fabulous episode of our Women Supporting Women podcast, where lovely Fernwood host Mel is chatting to Briana, an inspirational speaker, women’s warrior and a member of our Fernwood St Agnes club.
It’s 2021 – who thought this day would finally arrive!? It’s a fresh new year, and time for a fresh new start. On this episode, Briana talks about aligning yourself with your true self so you can show up each day to lead the life you really want.
When reflecting on 2020, Briana says it was a challenging year for so many people in so many different ways, but now with a new year ahead, there’s an opportunity to take inventory of the positives of the year that was, rather than focusing on the negatives.
She believes that life happens for us, rather than to us, and that if something isn’t going the way we had in mind, then we have the power to change it. Admittedly, she says it’s not always easy or simple, and things come up from time to time, but the more we work on ourselves, the more we can change to experience the life we desire.
Get really crystal clear on what you as an individual want, and dig deep to understand why you want it – is it for you, or to fulfil someone else’s purpose? Briana says sometimes people put limitations on themselves, but by shifting mindset to a more positive, anything is possible approach, life is ours for the taking.
We are so pleased to have Briana joining us on the podcast, and we can’t wait for all our lovely listeners to tune in.
“When you enjoy food, you enjoy life.”
You’re in for a treat today ladies, host of The Real Health podcast, Ebony May has kindly taken a seat in our guest chair to chat about her own definition of real health, nutrition, mindful eating and how she is living out her dream of interviewing her role models and health experts on her very own podcast.
When she’s not on the mic, Ebony is a Personal Trainer at Fernwood Ultra Geelong and a qualified nutritionist. A passionate woman about all things health and wellbeing, Ebony has hosted some of the big names from the health and fitness industry, all with a focus on chatting about their perspectives on real health.
She says there’s no cookie cutter routine for a healthy lifestyle, because real health means something different to every individual. As a teenager, Ebony dabbled in diets, like many other girls her age, as she felt that was the expectation.
“Dieting for me is a thing of the past. I concentrate now on what feels good in my body,” Ebony says.
“Everything I am doing is for sustainability. It’s not for a quick fix, it’s not a fad. I’m doing everything I to be healthy as I can now, but also well into the future.”
Listen in as Ebony talks about the issues with labeling food as good and bad, how she overcame her own negative relationship with food, and a very interesting analogy about food and the bathroom. She jumps into the festive season, and how changing the way we talk about food can change how we think about it too.
Ebony shares some valuable health and nutrition insights, a few tips for getting those five serves of veggies each day, and why we should stop saying “I can’t eat that”. We are so excited to have Ebony on the podcast, and we hope you love today’s episode!
It’s not you, it’s me. Men are from Mars, women are from Venus. He’s just not that into you. Heartbreak is certainly not new. But it doesn’t always seem to get easier with experience or age.
Many of our listeners may know today’s guest as a regular on popular reality tv dating show, Married At First Sight, or MAFS is it’s known by fans of the show. That’s right, we’re being joined by relationship expert and confidence coach Melanie Schilling, who is also a qualified specialist in human behavioural performance and purpose.
Early on, Melanie craved a career in advertising and creativity, but found herself pursuing a psychology degree and became a registered psychologist. Initially she worked in welfare and family violence, and then pivoted and pursued a career in the corporate world.
Through her work, she was naturally gravitating towards helping people tap into courage and expanding on their comfort zones to help them flourish in life. A few years down the track, and after meeting her own partner when she was close to 40, she decided to specialise in the dating space and became accredited as a dating coach.
Melanie obviously knows a thing or two about relationships, and she is joining our Women Supporting Women podcast to chat about you guessed it – relationships. In a world where swiping left and right, online profiles, and ghosting are commonplace, Melanie chats about common tell-tale signs that someone is not interested in a relationship, ‘orbiting’, and how to recognise signs before investing too heavily.
She explains that when it comes to finding a partner, some people are set on finding physical attributes or have a long list of requirements from a relationship. How many deal breakers do you have for a new relationship? Melanie talks about the difference between non-negotiable deal breakers and relationship preferences.
She delves into grieving a relationship when it ends, maintaining a healthy relationship with your significant other for love and longevity, as well as managing platonic relationships with friends.
We are so pleased to have Melanie joining us on the podcast, and we can’t wait for all our lovely listeners to tune in. So here we go…
Mel's next free masterclass in December which is free for the audience listening https://melschilling.webinarninja.com/live-webinars/594916/register?in_tok=20cf0408-1694-4b7c-85f1-73794866a25c
If you want to hear more from Mel, you can follow her on Instagram at @mel_schilling1 or head to melanieschilling.com
In this week’s episode of our Women Supporting Women podcast, podcast host Mel chats with the lovely Mikaila about strength training, exercise splits – this one’s about routine, not gymnastics – calorie deficit, rest days and muscle repair, and why lifting weights won’t suddenly make you look like a bodybuilder.
Whether you’ve been hitting the gym for years, have just signed up for your gym membership, or somewhere in between, Fernwood Personal Trainer Mikaila shares her wealth of knowledge about fitness and wellness training, and busts a few common fitness myths too!
“It’s not that easy to get that really big look,” Mikaila says in relation to weight training, which is still so often incorrectly associated with ‘bulking up’.
“I think what people need to know is that, doing weights will actually give people that toned appearance.”
Also a qualified and experienced Food Coach, Mikaila delves into calorie intake and calorie deficit, explaining the often strict energy intake required to achieve the ‘bodybuilder’ look, and how this is often a short lived experience for those aiming for this type of physical physique.
As a woman who has experienced many of the benefits of lifting weights regularly, Mikaila talks us through how often we should consider training a week, and all those lovely benefits we can experience as a result of regular strength training. She also touches on other forms of exercise that can help to build and maintain strength that don’t involve lifting barbells and dumbbells.
She also talks about the importance of rest days, and what we should actually do on the days we’re told to take a rest.
“On my normal days you’ll find me with my chai latte in hand, with my pink yoga tights, in my pink car.”
Katie Nicol – also know as ‘that warrior girl’ - is a 25-year-old pink fanatic, chai latte drinker, and cancer survivor. When you listen to Katie, she is bubbly and outrageously positive and speaks from the heart. Her ability to look on the bright side of life is captivating, especially once you’ve heard her story.
Last year, Katie’s world was flipped upside down when she was given a diagnosis she never saw coming. Hodgkin lymphoma. She attended her GP’s office for an appointment after not feeling well for a few weeks, and her doctor sent her to get some tests done. Within hours, her whole life changed.
She applied for a three-month intense trial chemotherapy program in Melbourne and was accepted within a few days. Leading up to the first week of chemotherapy, Katie says she felt terrified, and she ended up in hospital with five different infections.
“That was definitely the hardest, after the first round, just trying to survive. When you’re used to your body working and doing things for you, it’s quite confronting when you’re just laying on a bed and your body’s not fighting for you.”
A personal trainer with a fitness-orientated daily routine, Katie recalls laying in hospital during treatment, thinking about all the times she’d wished she had loved her body more and taken advantage of more opportunities, and that once she was in remission, she was going to treat her body in a completely different way.
It was difficult to process, she says, that her body suddenly couldn’t do what it used to, and it felt like she had lost part of herself. A few months ago, Katie wrote a letter to herself titled, You are safe here, a reminder of how she felt on some of her darkest days. It’s a harrowing and honest account of finding light in the dark.
Going through something so life-changing has pushed Katie to open the conversation to other women going through a similar situation, and share her story and messages of support, love and empowerment. She wants every woman to feel empowered to love their body, soul and spirit, and know that they never have to face these times alone.
Thank you Katie for bravely sharing your story with our Fernwood community.
If you want to hear more from Katie, you can follow her on Instagram @that_warrior_girl_
Actor, fashion enthusiast, plus-size model, Fernwood ambassador and advocate for loving the skin you’re in – just a few of the many ways to describe the delightful, candid and passionate Suzie Stevens. Suzie joined Fernwood about six years ago, she says, as a way to punish her body, but soon found a way to shift her mind frame to focus on celebrating all of the incredible things her body was capable of, rather than what her body looked like.
Suzie has taken a seat in the guest chair of the Fernwood podcast this week to chat with fabulous Fernwood host Caitlin, about how she got started in the fast-paced world of fashion modelling. Some days wearing super comfy sneakers, and other days in high heels, Suzie says every day on set is a new and enlivening experience.
As a plus-sized model, Suzie is zealous about being a representation for size diversity, advocating that every woman should be able to feel comfortable about the skin they’re in. “I get to represent women who are so often forgotten and unrepresented in the fashion industry…representing the wonderful plus sized women of this planet.”
Suzie shares some wise words about responding to commentary online, and why she has become her own biggest fan. She admits she still feel a wave of excitement when she walks into a store and sees her own face on screen representing a brand – which at times has led to an ecstatic video call to her mum to share the excitement.
Thank you for sharing your story with us, Suzie. Tune into this week’s episode of Women Supporting Women to listen to Suzie’s story – we can’t wait for you to hear it!
Want to hear more from Suzie? You can follow her on Instagram @suzie_stevens
Hello to our wonderful listeners! You’re in for a treat today. Women Supporting Women host, Fernwood Fitness founder, and business powerhouse Di Williams will be chatting to the lovely Ludwina Dautovic, female entrepreneur and CEO of The Room XChange.
Pragmatic, Ludwina’s approach to business is often defined by logic: what do people want or need that they don’t have? And if they can’t get what they want or need, why not create it yourself? If you’re a budding female entrepreneur and you’re looking for some stellar recommendations, listen in as Ludwina and Di delve into business, success, resilience and more.
In July this year, Ludwina celebrated a significant milestone – 10 years since a moment that shifted her perspective. We chat to Ludwina about this time in her life, what it taught her about resilience and how it defined a new benchmark for what is possible.
Ludwina has a lot of impressive titles to cram into her LinkedIn description: CEO, speaker, tech innovator, and author, to name just a few. Her entrepreneurial spirit has led her down many business ventures over the years, from writing books, to creating television shows and how a visitor’s extended stay led to a lightbulb moment. As a seasoned woman in business, we chat to Ludwina about what defines success, and polishing those lightbulb ideas to help them shine. She says if three people remark that they like your idea, then you’re probably onto something!
Want to hear more from Ludwina? You can follow her on Instagram @Ludwina_Dautovic and Twitter @LudwinaDautovic
You can also follow @TheRoomXchange on Instagram and Twitter.
Trigger warning: This podcast discusses suicide and themes related to suicide and mental health.
If someone is experiencing a mental health crisis, and you’re waiting for professional help to arrive or the situation to resolve, there are a few key steps you can take to support that person and help them feel a little more comfortable in the interim – it’s called Mental Health First Aid and it’s saving lives around the world.
Our regular podcast hosts have leant their chairs and microphones to Fernwood Fitness Wellness, Training & Development Manager and Accredited MHFA Instructor Emma Robertson for this special episode, where she explores in-depth discussions around the topic of mental health with Mental Health First Aid Workplace Engagement Manager Kathy Bond.
They discuss how to start life-changing and life-saving conversations with people who are showing signs of a mental health problem or crises, the ALGEE method, reducing the stigma around mental health, and the importance of shining a light on confronting yet critical issues challenging our wellbeing.
Given the ‘unprecedented times’ we find ourselves in, Emma And Kathy also touch on 2020’s curveball. ‘Don’t think you need to bake bread or clean out your entire house during a global pandemic – even if all your friends on social media are boasting about it. If a bit of sneaky Netflix in the middle of the day is what you need, then that’s what you do.’
Kathy shares valuable information about the MHFA training program, signing up and tips for when, where and how to start those important conversations. We’re so grateful to Kathy and Emma for taking the time to share these insights and topics. Time to jump in…
This information is of a general nature. It does not take into consideration your personal or health conditions. Always consult your GP, medical specialist, or mental health specialist, for health-related advice.
If you, or someone you know, needs crisis support, phone Lifeline on 13 11 14.
For urgent medical attention, phone 000 immediately.
Resources and tips
You can head to mhfa.com.au to find out more about MHFA training and all the incredible work they do in supporting people across Australia, and around the world.
Beyond Blue: https://www.beyondblue.org.au/the-facts/suicide-prevention
Black Dog Institute: https://www.blackdoginstitute.org.au/resources-support/suicide-self-harm/facts-about-suicide-in-australia/
Lifeline: https://www.lifeline.org.au/
“It’s really the story of one woman who finds herself in a position where she has constantly been misinterpreted, or finds herself in a position of defence, instead of in a position of moving forward in her life.” Samantha McDonald, Pretty Girls co-author
Hello to our wonderful listeners, and welcome to the latest episode of our Women Supporting Women podcast. This episode touches on some emotive, raw and real conversations around domestic violence and female empowerment. We chat to Australian authors, Samantha McDonald and Lisa Portolan about their recently published book Pretty Girls. Inspired by real-life events, Samantha and Lisa explore violence against women, and the bone-shattering impacts this has on women, every day.
Settle in as we chat to Samantha and Lisa as they discuss the events that influenced their work, reverse-engineering their screenplay to write the book, and the conversations that have transpired since publication.
If you, or someone you know, needs crisis support, phone Lifeline on 13 11 14. For urgent medical attention, phone 000 immediately.
Trigger warning: This podcast discusses suicide and themes related to suicide and mental health.
On this episode of Women Supporting Women, the lovely Eda, a Fernwood personal trainer, mum to two beautiful boys, and all-round wonderful woman, sits in the guest chair to talk about a very important and sensitive issue – post-natal depression.
Following the birth of her second son, Eda found herself in a very low place. She was extremely exhausted, she isolated herself from friends, found herself crying for no reason, and was experiencing thoughts of suicide. It was five months post-birth that Eda broke down to her husband, and then found herself sitting in her GP’s office acknowledging and accepting that she had post-natal depression.
In this podcast episode, Eda talks openly about her journey with post-natal depression, seeking professional help and support, and the importance of being patient with and kind to ourselves. Eda and our host Caitlin chat candidly about motherhood and pelvic floor muscles, and how Caitlin found herself remembering the words “giving birth is just like teaching a spin class” during the birth of her twin girls.
This information is of a general nature. It does not take into consideration your personal or health conditions. Always consult your GP, medical specialist, or mental health specialist, for health-related advice. If you, or someone you know, needs crisis support, phone Lifeline on 13 11 14. For urgent medical attention, phone 000 immediately.
Resources:
The Royal Women's Hospital: https://www.thewomens.org.au/health-information/pregnancy-and-birth/mental-health-pregnancy/depression-pregnancy
Beyond Blue: https://www.beyondblue.org.au/the-facts/depression/types-of-depression
This is the podcast you’ve been waiting for - drumroll please! On this episode of Women Support Women, our hosts will turn their attention inwards to female powerhouse and businesswoman Di Williams. Di founded our favourite women’s heath clubs Fernwood Fitness 31 years ago now, when she decided she wanted to lift weights, just like the boys.
As a regular host of our Women Supporting Women podcast, Di usually sits in the host chair. But as a woman who has offered so much good to the world in her pursuit to enhance women’s health, fitness and wellness, we couldn’t pass up the opportunity to have her join us in the guest chair.
She has been a business mentor to both of our hosts Mel and Caitlin, and has had a profound impact on so many women’s lives. In this very special podcast, she talks about trading aerobics classes for barbells and powerlifting, the evolution of Fernwood from a tiny boutique gym to an Australia-wide franchise network, her top tips for women stepping into new business ventures, and all things we shouldn’t worry about. Welcome, Di Williams.
Leg warmers, g-string leotards, and crimped hair – that's right, we are jumping back to the amazing 80s to chat about aerobics training and the evolution of women’s fitness.
We are joined today by the incredible Lee Squire – Fernwood Franchise Owner and aerobics instructor. Lee goes retro and delves into the fitness, the fashion, and the fabulous soundtracks that she moved to - recorded lovingly on cassette tapes of course. She shares pearls of wisdom about mixing up your exercise routine, and the difference practicing gratitude can bring to your day.
This episode is full of energy, just like the wonderful Lee!
Time to jump into today's episode! Here we go...
How would you describe your relationship with food? Do you label foods as good and bad? Do you reward good behaviour with treats from the top shelf?
On this episode of Women Supporting Women, we chat with Food Coach Katie Cox about ousting the good and bad food labels to create healthier relationships with food. She delves into 'diets', food as fuel, and her thoughts around consuming chocolate and red wine - we were super excited about this segment! Also, the moment we make the worst food decisions, and how to get around those sneaky cravings.
For all the mums out there, this episode also discusses our little fussy eaters. We know Brussel’s sprouts in particular never go down overly well, but sometimes it’s difficult to reason with your children about why they should be eating a big plate of veggies rather than pizza. Katie shares tactics for introducing new foods, along with her top tips for bulking out their fruit and veg intake.
Time to jump into today's episode! Here we go...
Get your motivation up and running with today's podcast episode which is all about - you guessed it - running!
Some people run to improve their aerobic fitness and build endurance, while others run to catch the tram, keep up with their kids, or when there’s free cake in the office kitchen.
For most people - you either love it or hate it. If you are one of the people who loathe hitting the pavement, it may be because you haven’t found your running style, you’re lacking motivation, or you don’t know where to start. If you’re keen to find a place for running in your regular routine, keep listening, as we chat with Fernwood Personal Trainer and professional running coach Kate Atkinson.
Her running track record is incredible. Kate has completed an astonishing 25 marathons and ultra-marathons, and her PB is 3 hours and 23 minutes which she achieved in the Melbourne Marathon. She also ran the Comrades 89km run in South Africa last year.
Whatever your reason for picking up the pace, keep listening as we get the low down from Kate.
Time to jump into today's episode! Here we go...
Zzzzzzzz................
You guessed it, today we will be talking about sleep health. We had so many questions about sleep, and how stress can have a huge impact on our time in dreamland, so we thought, 'why not make a podcast about it?!'.
What benefit does laughter have on our stress levels? Is a glass of wine at the end of the day self-care or self-sabotage? What impact do screens have on our stress and sleep? We chat with health and wellness guru Emma to answer your questions about stress, sleep health and how to keep those nasty wellness vampires away.
Time to jump into today's episode! Here we go...
Ladies, how well do you know your body? We should all be taking the time to get familiar with bodies, and ensure our health and wellness is a top priority.
In 2020, about 1,500 Australian women are expected to be diagnosed with ovarian cancer. In this podcast, we chat to Sue, Director of Support Programs at Ovarian Cancer Australia about ovarian cancer and why it's important for every woman to know their body. We are also joined by Ann Maree, an inspirational woman who shares her brave story about her own journey with ovarian cancer.
You can follow Ovarian Cancer Australia on Instagram here @ovariancanceroz
Time to jump into today's episode! Here we go...
Talk about kicking goals, ladies!
On today's podcast we are joined by the incredible Libby Birch! Libby is a Fernwood Fitness ambassador and Aussie rules football player currently playing for Melbourne in the AFLW. We chat to Libby about all things football, the future of women's sport, and her leap from a professional netball career to the AFLW. We hope you love getting to know her just as much as we did.
You can find Libby on instagram: @libby_birch
Time to jump into today's episode! Here we go...
It’s finally here! Women supporting women podcast, by Fernwood Fitness. This is a podcast to run to, to lift to and to flow through. And the best part, you don’t need to be a gym junkie or follow fitspo to tune in. Our podcast is more than fitness – we’re here to chat about all things female - think holistic health and wellbeing, relationships, the daily grind, women in business, motherhood and so much more.
This is the place to feel empowered – listen to the words of other women as they share their stories and the gems of wisdom they have learnt along the way. We chat with the likes of women’s health experts, Australian sports-stars, working mums, fitness professionals, entrepreneurs, nutritionists, wellbeing and sleep specialists and many more incredible women! We couldn’t have brought this podcast to life without their support, stories and wonderful words.