Women Like You

It's our final episode of 2022!  We're taking a little break over the holiday period but we'll be back in 2023 with more tips and tricks on how to keep working at your exercise habit. Thank you for supporting our little pod and helping us grow our community of amazing WLY women. Before we wrap up for the year, Gab and Sarah share some of their biggest lessons and key takeaways from the last 12 months. Contact us: womenlikeyoupodcast@gmail.com How long does it take to get fit? https://omny.fm/shows/women-like-you/how-long-does-it-take-to-get-fit  What's the best way to start exercising? https://omny.fm/shows/women-like-you/what-s-the-best-way-to-start-exercising  Emmy had kidney failure and waited years for a transplant. Exercise got her through it. https://omny.fm/shows/women-like-you/emmy-had-kidney-failure-and-waited-years-for-a-tra  Did you know you can be healthier just by thinking that you are? https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking  Things a pelvic floor specialist wants you to know https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

The information in this episode is a game-changer. The benefits of exercise for your physical and mental well-being are widely known, but did you know regular exercise can also reduce your risk of cancer? A recent study from Tel Aviv University has produced results that are so astounding, they made the front page of the November issue of the journal Cancer Research. (In science terms it's like getting the front page of the September issue of Vogue). The study found that aerobic exercise can reduce the risk of metastatic cancer by a whopping 72%. On this episode, Sarah explains the role of exercise both in cancer prevention and the management of cancer.  Contact us: womenlikeyoupodcast@gmail.com An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination https://aacrjournals.org/cancerres/article/82/22/4164/710131/An-Exercise-Induced-Metabolic-Shield-in-Distant Exercise is proven to aid cancer treatments, so why don't patients have subsidised access to rehab? https://www.abc.net.au/news/2020-11-11/study-shows-exercise-helps-cancer-treatments/12867650  References: https://reader.elsevier.com/reader/sd/pii/S1550413117305673?token=A7DBF43852CEB793F5F668569976F7D57DCFC7C3388C07BA68F6D77851B5FB7D9D202CF646CBEDC5C6CB37635FE9797D&originRegion=us-east-1&originCreation=20221207203721 https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet  Keimling M, Behrens G, Schmid D, Jochem C, Leitzmann MF. The association between physical activity and bladder cancer: systematic review and meta-analysis. British Journal of Cancer 2014; 110(7):1862-1870. [PubMed Abstract] Moore SC, Lee IM, Weiderpass E, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine 2016; 176(6):816-825. [PubMed Abstract] Pizot C, Boniol M, Mullie P, et al. Physical activity, hormone replacement therapy and breast cancer risk: A meta-analysis of prospective studies. European Journal of Cancer 2016; 52:138-154. [PubMed Abstract] Hardefeldt PJ, Penninkilampi R, Edirimanne S, Eslick GD. Physical activity and weight loss reduce the risk of breast cancer: A meta-analysis of 139 prospective and retrospective studies. Clinical Breast Cancer 2018; 18(4):e601-e612. [PubMed Abstract] Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC. Physical activity and risk of breast cancer among postmenopausal women. Archives of Internal Medicine 2010; 170(19):1758-1764. [PubMed Abstract] Fournier A, Dos Santos G, Guillas G, et al. Recent recreational physical activity and breast cancer risk in postmenopausal women in the E3N cohort. Cancer Epidemiology, Biomarkers & Prevention 2014; 23(9):1893-1902. [PubMed Abstract] Liu L, Shi Y, Li T, et al. Leisure time physical activity and cancer risk: evaluation of the WHO's recommendation based on 126 high-quality epidemiological studies. British Journal of Sports Medicine 2016; 50(6):372-378. [PubMed Abstract] Schmid D, Behrens G, Keimling M, et al. A systematic review and meta-analysis of physical activity and endometrial cancer risk. European Journal of Epidemiology 2015; 30(5):397-412. [PubMed Abstract] Du M, Kraft P, Eliassen AH, et al. Physical activity and risk of endometrial adenocarcinoma in the Nurses' Health Study. International Journal of Cancer 2014; 134(11):2707-2716. [PubMed Abstract] Friedenreich C, Cust A, Lahmann PH, et al. Physical activity and risk of endometrial cancer: The European prospective investigation into cancer and nutrition. International Journal of Cancer 2007; 121(2):347-355. [PubMed Abstract] Borch KB, Weiderpass E, Braaten T, et al. Physical activity and risk of endometrial cancer in the Norwegian Women and Cancer (NOWAC) study. International Journal of Cancer 2017; 140(8):1809-1818. [PubMed Abstract] Behrens G, Jochem C, Keimling M, et al. The association between physical activity and gastroesophageal cancer: systematic review and meta-analysis. European Journal of Epidemiology 2014; 29(3):151-170. [PubMed Abstract] Behrens G, Leitzmann MF. The association between physical activity and renal cancer: systematic review and meta-analysis. British Journal of Cancer 2013; 108(4):798-811. [PubMed Abstract] Psaltopoulou T, Ntanasis-Stathopoulos I, Tzanninis IG, et al. Physical activity and gastric cancer risk: A systematic review and meta-analysis. Clinical Journal of Sports Medicine 2016; 26(6):445-464. [PubMed Abstract] https://english.tau.ac.il/exercise_defeats_cancer_2022  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Have you heard about “shredding”? It's a fitness buzz term used to describe dieting and exercising to extreme levels in order to drop body fat quickly.  The “summer shred” is all about getting your beach bod ready for the warmer months. If you ask us, “shredding” for any season is a big no-no, and it turns out a lot of Australians might agree. On this episode, Gab and Sarah explain why more Aussies are apparently ditching this intense approach to exercise. Contact us: womenlikeyoupodcast@gmail.com Brooke McAlary “Care” https://www.slowyourhome.com/care  When can you exercise after COVID-19? https://omny.fm/shows/women-like-you/when-can-you-exercise-after-covid-19 ‘Summer shred' fitness trend is actually and urban myth, according to new research https://coach.nine.com.au/fitness/summer-shred-fitness-trend-is-actually-an-urban-myth/5c56ca50-c3d3-4d37-8de7-8fc58bd2d27a  Why you shouldn't exercise on holidays https://omny.fm/shows/women-like-you/why-you-shouldn-t-exercise-on-holidays  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

You've heard about push-ups, right? Done against a wall or with your knees on the ground, or if you're super hardcore, a full push-up in the plank position. But have you heard about ‘soleus push-ups'? There's some new and really exciting research from the University of Houston about a new type of push-up involving only your lower leg that you can do while sitting down. On this episode, Gab and Sarah explain what the soleus push-up is, and how it can lead to better metabolic health. Contact us: womenlikeyoupodcast@gmail.com Discovery unlocks potential of ‘special' muscle https://www.youtube.com/watch?v=yaK6TThRMdE  ‘Soleus pushup' fuels metabolism for hours while sitting https://stories.uh.edu/2022-soleus-pushup/index.html  A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9404652/  Does gardening count as exercise? https://omny.fm/shows/women-like-you/does-gardening-count-as-exercise  Are you at risk of type 2 diabetes? https://omny.fm/shows/women-like-you/are-you-at-risk-of-type-2-diabetes  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

When was the last time you had a skin check-up at your doctor or dermatologist? Australia has one of the highest rates of skin cancer in the world - two to three times the rates in Canada, the U.S. and the UK. Current data shows that two in three Australians will be diagnosed with skin cancer by the age of 70, and the majority of skin cancers are caused by exposure to the sun. So when you're exercising outdoors, it's so important to think about things like sunscreen, hats, and appropriate clothing.  On this episode, Gab and Sarah look at the different types of skin cancers, who is most at risk, and some practical tips for how to give yourself the best possible sun protection. Contact us: womenlikeyoupodcast@gmail.com Multiple Sunscreens Recall - Low levels of Benzene detected https://www.tga.gov.au/news/product-recalls/multiple-sunscreens-recall-low-levels-benzene-detected  Ultra Violette Queen Screen Sunscreen SPF50+ Luminising Serum https://ultraviolette.com.au/products/queen-screen-spf50?gclid=CjwKCAiA68ebBhB-EiwALVC-NqC6CwGAPXjeTgUk48LOvOdAXhNh9sOoqZgeutcS7oZiFt4oAoZ8oxoC4YMQAvD_BwE  Invisible Zinc Sport Mineral Sport Mineral Sunscreen SPF50+ https://invisiblezinc.com.au/product/invisible-zinc-sport-mineral-sunscreen-spf-50-cream-100ml/  Cancer Council: About Sunscreen https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/about-sunscreen  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Another week, another fitness trend doing the rounds online. So what is “The Joy Workout”? Is it just another fluffy exercise fad or is there actually some solid science behind it? On this episode, Gab and Sarah look at the 8-minute workout that claims to “improve your mood”. Contact us: womenlikeyoupodcast@gmail.com Adam Grant ‘Originals: how non-conformists change the world' https://adamgrant.net/book/originals/ Adam Grant ‘Think Again' https://adamgrant.net/book/think-again/ Adam Grant on ‘Recency Bias' https://www.instagram.com/p/CkL3GaIJdAT/?igshid=YmMyMTA2M2Y= New York Times: ‘The Joy Workout: Six research-backed moves to improve your mood' https://www.nytimes.com/2022/05/24/well/move/joy-workout-exercises-happiness.html  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

We've always been told not to exercise after a big meal and that you need to wait 2-3 hours before doing a workout.  But what if we told you that there's really good evidence to support going for a short walk straight after you eat? On this episode, Gab and Sarah explain why walking, doing household chores, or even just standing up after you eat can help moderate your blood sugar levels. Contact us: womenlikeyoupodcast@gmail.com New York Times: Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Ah pooping. We all do it. Sometimes we're regular as clockwork, other times we're uncomfortably bunged up. So, what role does exercise play when it comes to a healthy digestive system? On this episode, Gab and Sarah tackle the unglamorous but very important topic of digestion and how exercise can help you poop. Contact us: womenlikeyoupodcast@gmail.com Bristol stool chart https://staging.continence.org.au/sites/default/files/2021-08/Bristol_Stool_Chart_PDF-compressed.pdf  How exercise affects your digestion https://www.manhattangastroenterology.com/exercise-affects-digestion/  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Have you ever experienced ‘cankles'? It's that delightful sensation when your lower leg swells up and your calf blends with your ankles.  Gab is deep into the second trimester of pregnancy and has had her first experience with swollen ankles.  So, what are cankles? Can you get them whether you're pregnant or not? And can exercise help to manage them? On this episode, Sarah explains some of the reasons why you might experience swollen ankles, and when to seek medical advice. Contact us: womenlikeyoupodcast@gmail.com Edible Garden Trail https://www.ediblegardentrail.com/ Pelvic Floor specialist Angela James https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1 Nike maternity activewear range https://www.nike.com/au/w/womens-maternity-clothing-5e1x6z6ymx6zfl9s Sports Bras Direct Cake Maternity Zest Flexi Wire maternity sports bra https://www.sportsbrasdirect.com.au/product/cake-maternity-zest-flexi-wire-sports-bra/ Are you drinking enough water? https://omny.fm/shows/women-like-you/are-you-drinking-enough-water  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Did you know physical inactivity can lead to dementia?  Dementia can happen to anybody, but the risk increases with age. It can also depend on a combination of age, genes, health and lifestyle. So can exercise provide any protection? On this episode, Gab and Sarah look at what dementia is, the main risk factors for developing dementia, and some promising research about the positive effects of exercise on long term cognitive health. Contact us: womenlikeyoupodcast@gmail.com Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds  What types of exercise reduce dementia risk? https://www.nytimes.com/2022/08/15/well/move/exercise-dementia-risk.html  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Did you know walking 10,000 steps a day can lower your risk of dementia by 50%? It can also lower your risk of cardiovascular disease and cancer by 30 to 40%, and if you walk faster, the better the benefits. On this episode, Gab takes you on a quick and easy 22 minute guided walk. Grab your sneakers and get into something comfy because you're about to hit the pavement for a walk! Contact us: womenlikeyoupodcast@gmail.com AIATSIS Map of Indigenous Australia https://aiatsis.gov.au/explore/map-indigenous-australia  Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

We're all about finding ways to get more physical activity into your day without it feeling like a chore or a prescribed workout. So if you're elbow deep in soil and you're planting, weeding and digging in the dirt, does that count towards your 22-44 minutes of recommended daily physical activity? On this episode, Gab and Sarah look at the many benefits of gardening and some really interesting research that shows consistent movement throughout the day can make a huge difference to your health over the long term.  Contact us: womenlikeyoupodcast@gmail.com Determining exercise intensities of gardening tasks as a physical activity using metabolic equivalents in older adults https://journals.ashs.org/hortsci/view/journals/hortsci/46/12/article-p1706.xml Gardening is beneficial for health: a meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/ Beneficial associations of low and large doses of leisure time physical activity with all-cause, cardiovascular disease and cancer mortality https://bjsm.bmj.com/content/53/22/1405 Got weeds? University of Arkansas researchers say yard work builds strong bones https://news.uark.edu/articles/10028/got-weeds-university-of-arkansas-researchers-say-yard-work-builds-strong-bones Vitamin D deficiency and leisure time activities in the elderly: are all pastimes the same? https://pubmed.ncbi.nlm.nih.gov/24722592/ Aerobic Gardening https://www.amazon.com/Aerobic-Gardening-Learn-Lifetime-Master-ebook/dp/B07QRWV9Q3 Huberman Lab Podcast ‘Timing light, food and exercise for better sleep, energy and mood' https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/  The NEAT effect: why gardening or vacuuming can make a big difference to your health https://www.abc.net.au/radionational/programs/lifematters/why-vacuuming-can-make-a-big-difference-to-your-health/101333370  Vegepod https://vegepod.com.au  The 7 minute Standing Workout https://www.nytimes.com/video/well/100000007527127/standing-7-min-workout.html  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Did you know you can do less exercise for the same health benefits as longer workouts? There's a new trend called “fitness snacking” which aims to get more out of doing less. On this episode, Gab and Sarah explain what fitness snacking is and why the science backs it up. Contact us: womenlikeyoupodcast@gmail.com I tried fitness snacking for 2 weeks – here's how it repaired my relationship with exercise https://www.stylist.co.uk/fitness-health/workouts/fitness-snacking-challenge/610362  Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4846072/  Effects of long versus short bout exercise on fitness and weight loss in overweight females https://pubmed.ncbi.nlm.nih.gov/11601564/  The 7 minute workout https://www.youtube.com/watch?v=ECxYJcnvyMw The effect of high-intensity circuit training on physical fitness https://pubmed.ncbi.nlm.nih.gov/25942012/  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Have you ever been lured in by the quick-fix promise of a 30 day fitness challenge? “Transform your life (and your butt) in 4 weeks by following this insane daily squat regime!” “Get rid of your arm flab by doing push-ups every day for a month!” "Do this exercise daily for abs of steel!" On this episode, Gab and Sarah explain why 30 day fitness challenges are terrible for you. Contact us: womenlikeyoupodcast@gmail.com WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Sarah has recently gotten back into yoga but her new home in the mountains means it's a lot colder on the mat than it used to be. Gab is a big fan of swimming in winter and says there's nothing like the rush of cold water on a crisp day (once you've acclimatised that is). So are there benefits to exercising when it's cold? On this episode, Gab and Sarah look at how the body responds to a winter workout and the science behind cold water immersion. Contact us: womenlikeyoupodcast@gmail.com Study Links ‘Good' Brown Fat and Exercise https://wexnermedical.osu.edu/mediaroom/pressreleaselisting/study-links-good-brown-fat-and-exercise  Huberman Lab ‘Using Deliberate Cold Exposure for Health and Performance' https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/   WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

It's episode 50 baby! Thank you from the bottom of our hearts for all your support and encouragement so far, we have an absolute blast making this podcast and that's largely because of you. On this episode, Gab and Sarah look at some of the big changes they've experienced this year, including some very exciting news. Contact us: womenlikeyoupodcast@gmail.com Yoga With Adriene ‘Yoga for back pain' https://www.youtube.com/watch?v=lMTyp5npt78  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Does your bladder leak when you sneeze or jump or run? Do you ever experience pain during sex? Did you have prolapse after childbirth? These are some of the most common issues women deal with when it comes to pelvic health and the good news is, you don't have to put up with it! On this episode, Gab and Sarah are joined by the brilliant Angela James from Sydney Pelvic Clinic to talk about all things pelvic floor. Angela explains how to look after your pelvic floor and some key symptoms to look out for. Contact us: womenlikeyoupodcast@gmail.com Sydney Pelvic Clinic https://www.sydneypelvicclinic.com.au  More about Angela James https://www.sydneypelvicclinic.com.au/team-profiles/angela-james-macp/  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Warning: very ranty episode! Did you know it was once considered “unladylike” to perspire in public? Not surprisingly, the motivation for women's fitness over the last 100 years has been centered around being slimmer, more beautiful, and being more attractive to men - WTAF?! On this episode, Gab and Sarah take a look at the evolution of women's fitness and how this has fuelled our obsession with weight loss and the way we look. Contact us: womenlikeyoupodcast@gmail.com Harpers Bazaar ‘How women became obsessed with weight loss and working out' https://harpersbazaar.com.au/history-of-women-and-weight-loss/  Harvard Medical School ‘Walking For Health' https://www.health.harvard.edu/exercise-and-fitness/walking-for-health  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

Did you know about 1 in 6 Australian couples have problems with fertility?  On this episode, Sarah explains some of the reasons why couples might have difficulty conceiving and the current treatments available. Gab and Sarah also look at how exercise can impact fertility. The information in this podcast is generalized and should not be considered medical advice. If you're thinking about starting a family or if you are having trouble falling pregnant, please speak with your doctor for personalized advice. Contact us: womenlikeyoupodcast@gmail.com World Health Organization physical activity recommendations https://www.who.int/news-room/fact-sheets/detail/physical-activity  The Fertility Society of Australia: The role of exercise in improving fertility, quality of life and emotional well-being https://www.fertilitysociety.com.au/wp-content/uploads/FSA-The-role-of-exercise-in-improving-fertility-2016.pdf  Gab's weight loss journey episode https://omny.fm/shows/women-like-you/the-best-tights-ever  CSIRO Total Wellbeing Diet https://www.totalwellbeingdiet.com/au/  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.See omnystudio.com/listener for privacy information.

This week marks 12 months since our very first episode and we couldn't be happier. We'll be honest, it hasn't always been easy. Over the past year we've juggled work, life, lockdowns, covid, study, moving house and everything else life has thrown our way.  But we're still standing and having lots of laughs as we go. Thank you for your support over the last 12 months. We are eternally grateful for your messages, emails, DMs and encouragement, it literally keeps us going every week. On this episode, Gab and Sarah reflect on the year so far (how is it June already?!) and share some of their biggest lessons and favourite episodes of 2022. Contact us: womenlikeyoupodcast@gmail.com How to get a ‘superhigh' from exercise https://www.thetimes.co.uk/article/exercise-to-be-happy-kd20rxkr3 Exercise vs. Traininghttps://omny.fm/shows/women-like-you/what-s-the-best-way-to-start-exercising Trampoline exercise https://omny.fm/shows/women-like-you/when-was-the-last-time-you-were-on-a-trampoline Exercise and mindset https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking Meet the incredible Emmy O'Neill https://omny.fm/shows/women-like-you/emmy-had-kidney-failure-and-waited-years-for-a-tra How to measure your heart rate https://omny.fm/shows/women-like-you/toned-abs-don-t-matter-your-blood-pressure-does WLY Spotify playlisthttps://open.spotify.com/playlist/0gFGyTjJ6phfGHqYCQquKq?si=53e9b1af0f914c38 WLY newsletter subscription The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Please welcome Gab's sister-in-law Eleanor to the podcast! Sarah is currently smashing through her last assignments for the uni semester so Gab invited El in for a chat about postpartum exercise, unexpected body changes after childbirth, and why you should talk to your GP about young on-set bowel cancer. Contact us: womenlikeyoupodcast@gmail.com Mum Safehttps://mumsafe.com.au  The Guardian: Men take time from female partners for exercise, Australian study finds https://www.theguardian.com/australia-news/2022/may/06/men-take-time-from-female-partners-for-exercise-australian-study-finds  Living in Australia: The Household, Income and Labour Dynamics in Australia (HILDA) Survey https://www.dss.gov.au/about-the-department/longitudinal-studies/living-in-australia-hilda-household-income-and-labour-dynamics-in-australia-overview  Young on-set Bowel Cancerhttps://www.bowelcanceraustralia.org/young-onset  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Do you ever keep wearing your exercise clothes after you've worked out? If so, you really shouldn't.  Wearing sweaty, synthetic activewear for extended periods of time can lead to conditions like thrush, bacterial vaginosis (BV), and Group B Strep (GBS). All things we want to avoid in the interests of good vaginal health. On this episode, Gab and Sarah look at how to keep your lady parts healthy. Contact us: womenlikeyoupodcast@gmail.com WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

There's a fitness trend doing the rounds online called “Hot Girl Walk” and we actually think it might be ok. Don't be fooled by the name, it's not about exercising to look hotter (we haven't completely lost our minds). It's a combination of low impact exercise and mindfulness. On this episode, Gab and Sarah explain what the TikTok trend involves and what evidence there is to back it up. Contact us: womenlikeyoupodcast@gmail.com Exercise and mindset (the Langer & Crum study) https://omny.fm/shows/women-like-you/did-you-know-you-can-be-healthier-just-by-thinking  Why walking is underratedhttps://omny.fm/shows/women-like-you/why-walking-is-underrated  ‘Hot Girl Walk' is the latest fitness trend to take over TikTok - but does it actually work? https://www.stylist.co.uk/fitness-health/workouts/hot-girl-walk-tiktok-trend/659913 WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

A few weeks ago we received an amazing email from a WLY listener asking for tips on how to get started exercising. If you're a complete beginner, or if you're coming back to exercise after an extended break, how should you actually start? On this episode, Gab and Sarah talk to Gab's brother Adrian (an exercise scientist) about safe and sustainable ways to get fit.   Contact us: womenlikeyoupodcast@gmail.com How to build core strength Pt 1https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-1  How to build core strength Pt 2https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-2  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

If you're struggling to get good sleep, exercise might be your saviour. Sleep helps to restore the building blocks of the human body and is essential for longterm health. Several studies show that insufficient sleep increases the risk of developing insulin resistance, diabetes and cardiovascular disease, and ultimately affects life expectancy. Unfortunately, 30 to 48% of the general population experience symptoms of insomnia. This can mean difficulty initiating or maintaining sleep, waking earlier than intended, or having non-restorative sleep. The good news is, moderate aerobic exercise increases the amount of time you spend in deep sleep. On this episode, Gab and Sarah look at the relationship between exercise and sleep and whether it's ok to exercise before bed. Contact us: womenlikeyoupodcast@gmail.com Timing light, food, & exercise for better sleep, energy and mood - Huberman Lab https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/   The ‘BDNF' episode: Why exercise can improve your brainhttps://womenlikeyoupodcast.com/why-exercise-can-improve-your-brain/  Yoga With Adriene Bedtime Yoga (20mins) https://www.youtube.com/watch?v=v7SN-d4qXx0  Yoga With Adriene Wind Down Yoga (12mins) https://www.youtube.com/watch?v=zJOCGSwB8v4  Yoga With Adriene 7 Minute Bedtime Yogahttps://www.youtube.com/watch?v=LI9upn4t9n8  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

It's episode 40 baby! And we've lost the plot. If you've ever “fallen off the wagon” or gone “off-plan”, this episode is for you. Between work, life, Covid, study, podcasting and a total lack of motivation to exercise, Gab and Sarah are struggling to keep up their fitness habit. On this episode, we go back to ground zero and revisit where our exercise journey began. We look at how we created our daily exercise habit and whether we can use those same tools, or if we need to look at new ones.  Our current mantra: if at first you don't succeed, try something different. Contact us:womenlikeyoupodcast@gmail.com WLY Episode 1: How to build a daily exercise habit in 2 minutes https://omny.fm/shows/women-like-you/how-to-build-a-daily-exercise-habit-in-2-minutes  Atomic Habits by James Clearhttps://jamesclear.com/atomic-habits  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

This week we're talking boob support, chafing and bladder leaks. We received a gorgeous message from WLY listener Keryn who is getting back into exercise in her 40s after having children. Keryn asked for some practical advice on how to manage the unglamourous side of exercise that nobody ever talks about. On this episode, Gab and Sarah share their favourite workout gear and how to make exercise more comfortable as you get older. Contact us: womenlikeyoupodcast@gmail.com Organ donation registerhttps://www.donatelife.gov.au/ Emmy's story https://womenlikeyoupodcast.com/emmy-had-kidney-failure-and-waited-years-for-a-transplant-exercise-got-her-through-it/  CSIRO Total Wellbeing Diethttps://www.totalwellbeingdiet.com    Sports Bras Directhttps://www.sportsbrasdirect.com.au/  She Science bra size tutorialhttps://shescience.com.au/pages/bra-fitting-measurement-guide  Active Truth tightshttps://www.activetruth.com.au  ASICS Gel Kayanohttps://www.asics.com/au/en-au/womens-gel-kayano/c/au20104000/  Nike Dri-FIT topshttps://www.nike.com/au/w/womens-dri-fit-tops-t-shirts-32dxrz5e1x6z9om13  WLY How to build core strengthhttps://womenlikeyoupodcast.com/how-to-build-core-strength/  Modibodi activewearhttps://www.modibodi.com/collections/active  Body Glide anti chafing productshttps://www.bodyglide.com  Boody brashttps://www.boody.com.au/collections/womens-bras  Skipping With Sarahhttps://www.instagram.com/skippingwithsarah/?hl=en  Train With Joanhttps://www.instagram.com/trainwithjoan/?hl=en  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Water is essential to our survival. Staying properly hydrated is critical for pretty much every single system in the body. From carrying nutrients and oxygen to your cells, to helping digestion, protecting organs and tissues, and regulating body temperature.  But how much water do you actually need to drink? And do you need to adjust this depending on how much exercise you're doing? On this episode, Gab and Sarah look at recommended daily fluid intake and how to know if you're well hydrated.  Also, we're taking a break! We'll be back on the pod in a couple of weeks.  Contact us:womenlikeyoupodcast@gmail.com How much water should you drink?https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink Healthy beverage guidelineshttps://www.hsph.harvard.edu/nutritionsource/healthy-drinks-full-story/   The importance of hydration https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/  Hydration: how much should you drink during exercise? https://www.sportsdietitians.com.au/sda-blog/hydration-during-exercise/  Exercise: the low-down on hydration https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Gab is joined by exercise scientist Adrian (her brother) to talk about core strength. Adrian explains why building core strength is essential for stability, alignment and injury prevention. He talks you through how to gradually progress from pelvic floor exercises to planks and other abdominal workouts. Contact us: womenlikeyoupodcast@gmail.com The Prehab Guyshttps://theprehabguys.com  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

This week Sarah is on a study break so Gab enlisted the help of her brother Adrian who is an exercise scientist. Adrian works predominantly with dancers, focusing on strength and conditioning. After her recent foot injury, Gab wanted to know if it's possible to strengthen the muscles in the feet to avoid re-injury. In part 1 of this two-part episode, Adrian explains some of the underlying causes of foot problems and how it might actually be a lack of core strength that is leading to alignment issues.  Part 2 looks at why core strength is essential for stability and injury prevention. Adrian talks you through how to gradually progress from pelvic floor exercises to planks and other abdominal workouts. Contact us: womenlikeyoupodcast@gmail.com The Prehab Guyshttps://theprehabguys.com  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you seen those “What I eat in a day” videos? What about ads for a meal replacement shake for breastfeeding mums? On this episode, Gab and Sarah look at some truly awful “health” and “wellness” trends that are doing the rounds on social media, all of which you can absolutely ignore. Contact us: womenlikeyoupodcast@gmail.com WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

We're all about making exercise more bearable and sex is way more fun than going to the gym. So does a sexy sesh between the sheets count towards your daily 22 minutes of recommended physical activity? On this episode, Gab and Sarah look at some of the reasons why sex is really good for you and whether it counts as exercise. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Positive sexuality and its impact on overall well-beingPositive sexuality and its impact on overall well-being | SpringerLink Sexual Frequency and Salivary Immunoglobulin A (IgA) https://journals.sagepub.com/doi/abs/10.2466/pr0.94.3.839-844 The Effects of Exercise on Sexual Function in Womenhttps://pubmed.ncbi.nlm.nih.gov/29606554/ Benefits of Sexual Activity on Psychological, Relational, and Sexual Health During the COVID-19 Breakouthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7584428/#bib36 Masters of Sex on Stanhttps://www.stan.com.au/watch/masters-of-sex  What Are the Physical Demands of Sexual Intercourse? https://link.springer.com/article/10.1007/s10508-021-02246-8 WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you ever used the weather as an excuse not to exercise?  Common excuses we've often used are things like being too tired, not having enough time, finishing work too late, exercise feels awful… and yes, we've definitely avoided exercise because the weather is bad. Freezing temperatures, torrential rain, blistering heatwaves and terrible air pollution - research shows that weather is impacting rates of physical activity all over the world. On this episode, Gab and Sarah look at how bad weather and climate change might affect how much we exercise. Contact us:womenlikeyoupodcast@gmail.com   WLY resources and recommendations: Huberman Lab podcast Dr. Samer Hattar: Timing light, food & exercise for better sleep, energy & moodhttps://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/  UK adults exhibit higher step counts in summer compared to winter months https://www.tandfonline.com/doi/abs/10.1080/03014460801908058?journalCode=iahb20  Influence of weather conditions and season on physical activity in adolescentshttps://pubmed.ncbi.nlm.nih.gov/19217000/  Do weather changes influence physical activity level among older adults?https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0199463  BOM Smoke and air quality informationhttp://www.bom.gov.au/catalogue/warnings/air-pollution.shtml  Air Pollution in Australiahttps://aqicn.org/map/australia/  NSW Beaches water qualityhttps://www.environment.nsw.gov.au/topics/water/beaches  Sweat with Kayla Itsineshttps://www.sweat.com/  Fitness on Optus Sporthttps://www.optus.com.au/entertainment/sport/fitness  Yoga With Adriene Find What Feels Goodhttps://fwfg.com/  Concept2 BikeErghttps://www.concept2.com.au/bikeerg/concept2-bikeerg  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Your brain, and therefore your mindset, plays a key role in the way your body responds to exercise. When you think you are doing the right amount of physical activity, it has a profound effect on the way your body processes that physical activity. And the reverse is also true, if you're getting enough physical activity but you don't think you are, your mind can prevent your body from reaping the full benefits. On this episode, Gab and Sarah dig into a fascinating study by Dr. Alia Crum and Dr. Ellen Langer that looked at a group of women with very labour-intensive jobs. These women were encouraged to change their mindset about exercise and the results were incredible. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Huberman Lab podcast Optimize Your Mindset with Dr. Alia Crumhttps://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/  Ellen Langer Mindfulnesshttps://ellenlanger.com/books/mindfulness-25th-anniversary-edition/  Mindset Matters: Exercise and the Placebo Effecthttps://pubmed.ncbi.nlm.nih.gov/17425538/  Donate Life Organ Donationhttps://www.donatelife.gov.au/  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Emmy was diagnosed with end-stage kidney failure in her early 30s. She underwent grueling 4-hour dialysis sessions twice a week for two years, while waiting for a lifesaving kidney transplant. There were times when she was so exhausted she couldn't get out of bed. During these years she faced some of her darkest and most challenging days. So Emmy began to exercise. She started slowly with gentle swimming. Then she added a boxing class, yoga and weight training, progressively increasing her exercise as her fitness improved. Training for Fun Runs and triathlons gave Emmy something to focus on during the agonizing wait for a transplant. On this episode Emmy shares her incredible story with Gab and Sarah. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Emmy O'Neillhttps://emmyoneill.com/ Emmy's Instagramhttps://www.instagram.com/the.oneills/?hl=en  Think Pink Triathlons 2021/22https://nbcf.org.au/sports-event/triathlon-pink-2021-22-series/  Donate Life Organ Donation https://www.donatelife.gov.au/ WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Do you worry about your clothing size or whether your butt looks too big or not big enough? (hello everchanging and unrealistic beauty standards). Let's take a look at some of the numbers that REALLY matter. On this episode, Dr Sarah explains what your insulin, glucose and cholesterol levels should be. Come for the juicy science, stay for the nickname Sarah once gave her liver in Med School. The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program. Contact us:womenlikeyoupodcast@gmail.com WLY resources and recommendations: AusDRisk calculator https://www.health.gov.au/resources/apps-and-tools/the-australian-type-2-diabetes-risk-assessment-tool-ausdrisk Aerobic exercise and lipids and lipoproteins in women: a meta-analysis of randomized controlled trialshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2447858/pdf/nihms34518.pdf WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

When was the last time you had your blood pressure checked? Do you know what your resting heart rate is? If you're exercising to lose weight or change the way you look, there are some important health markers you can use to track your progress instead. On this episode, Dr Sarah explains why you should keep an eye on your blood pressure and your heart rate. The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program. Contact us:womenlikeyoupodcast@gmail.com   WLY resources and recommendations: Australian guidelines to reduce health risks from drinking alcohol https://www.nhmrc.gov.au/health-advice/alcohol  CVD checkhttp://www.cvdcheck.org.au/calculator Influence of Physical Activity on Hypertension and Cardiac Structure and Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624627/#R6 Physical Activity and the Prevention of Hypertensionhttps://pubmed.ncbi.nlm.nih.gov/24052212/ Target Heart Rate and Estimated Maximum Heart Ratehttps://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

The good news is it doesn't take long to improve your fitness. The bad news is you lose fitness very quickly if you stop exercising. On this episode, Gab and Sarah look at what happens if you stop training for more than a few days at a time, and how interval training can help improve your fitness a lot faster than you might think. The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program. Contact us:womenlikeyoupodcast@gmail.com   WLY resources and recommendations: BBC: How soon do we become unfit when we stop exercising? https://www.bbc.com/future/article/20210603-how-soon-do-we-become-unfit-when-we-stop-exercising ABC: Fitness takes hard work to gain, but how fast does it fade? https://www.abc.net.au/news/health/2017-04-09/how-long-does-it-take-to-lose-fitness/8426246  WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Either you've had COVID-19 or you know someone who has. Once you're on the mend, how do you get back into exercise? And what's actually happening to the body after you've been sick? On this episode, Gab and Sarah look at how to safely approach exercise after an illness like COVID-19. Sarah outlines a brilliant 5-step plan which was published in the British Medical Journal (BMJ) in 2021. The information in this podcast is for general use, always consult your doctor or physiotherapist before undertaking a new exercise program. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: BMJ Returning to physical activity after covid-19https://www.bmj.com/content/372/bmj.m4721 WLY newsletter subscription  The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

It's the final episode of 2021! After launching the podcast in June, it's been a huge and very challenging 6 months (most of which were spent in lockdown in Sydney). Thank you for supporting our little pod and helping us grow our community of amazing WLY women. Before we call time on this absolute shitstorm of a year, Gab and Sarah share some of their biggest lessons from the year, and some of their favourite workouts too. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: The Huberman Lab Timing light, food & exercise for better sleep, energy and mood Yoga With Adriene 30 Days of Yoga archive MadFit (Maddie Lymburner) 20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment) MadFit (Maddie Lymburner) 15 MIN DUA LIPA DANCE PARTY WORKOUT - Full Body/No Equipment Jessice Valant GENTLE PILATES - 15 MINUTE PILATES FOR BEGINNERS WORKOUT WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you ever taken your exercise gear on holidays? You're packing your bags, figuring out what to bring and you throw in your running shoes and some activewear just in case you feel like going for a run on your trip (even though you haven't “felt like going for a run” at any time over the previous 12 months?!) Maybe you're holidaying at home and instead of relaxing and having fun, you're mapping out an extensive new exercise regime that will magically transform your life in the next two weeks. Why do we do this?! Why do we think our holiday self will be this hyper-motivated, hardcore version of our everyday self? Why can't we just give ourselves a break and do nothing but rest, create beautiful memories with the people we love, and have stupid amounts of silly fun? On this episode, Gab and Sarah explain why you shouldn't exercise during your holidays. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Were you taught that you always had to stretch before any type of physical activity? Your sports teacher might have stood at the front of the class demonstrating while you followed along holding the stretch, pushing your muscles a little bit deeper with every breath. For a long time it was thought that stretching before exercise prevented injury and muscle soreness, but the advice around stretching has changed dramatically. Gab and Sarah explain the difference between static and dynamic stretching, and the best way to prepare your body for exercise. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Stretching: expert explains how best to do it before and after a workout  Ask the doctor: Stretching before exercise WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

There's so much pseudoscience in the fitness industry it can be hard to know what's good for you and what's not. Yoga is definitely one of the more popular exercise trends which comes with a fair amount of woo-woo. There's a lot of overlap between the physical and the “spiritual” because it's a practice that incorporates elements of deep breathing and meditation. But is it actually any good for you from a scientific perspective? On this episode Gab and Sarah look at the health benefits of yoga. From the little we know so far, some of the preliminary results are promising. There's still a lot of work to be done to prove its effectiveness though. Plus, how to keep exercising when life takes a huge dump on you. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Yoga for the primary prevention of cardiovascular disease (2014)  Yoga for asthma (2016) Yoga treatment for chronic non‐specific low back pain (2017) Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis (2021) Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study (2021) WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you always struggled to do regular exercise? On this episode, Gab and Sarah share their tried and tested exercise tips for unfit people. These are simple tools you can use every day to build a regular exercise habit. Plus, holiday season is nearly here and that means fitness influencers are out in force trying to sell you programs to "shred for summer" or start the new year like the "dream version of yourself". Don't believe the hype, especially when you're being sold fake images and chicken fillet butt implants.   Contact us:womenlikeyoupodcast@gmail.com WLY resources and recommendations: Yoga With Adriene 10-minute Yoga for Self Care  WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Hold on to your pelvic floor! We're going for a bounce. When Gab was on one of her morning walks she noticed a group of women exercising on the trampolines in the local playground. These women were chatting and bouncing away and it looked like a whole lot of fun. So she wandered over for a chat about trampoline exercise. On this episode you'll meet Khairul Bariyyah (KB) who migrated to Australia from Malaysia two years ago. KB has recently become an exercise junkie because of her newfound love of trampolining. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you ever wondered if there is a more effective time of day to work out? Is it better to exercise in the morning, the middle of the day, the afternoon or at night? The answer is both simple and complicated.  On this episode, Gab and Sarah look at why you should tailor your exercise to suit your sleep/wake cycle. Contact us:womenlikeyoupodcast@gmail.com WLY resources and recommendations: The Huberman Lab Timing light, food & exercise for better sleep, energy and mood WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you ever had someone make a comment on your weight? It might be a family member, a work colleague, or an acquaintance you haven't seen in a while, and they make an unsolicited remark about how your body looks. Instead of saying, “Hello, how are you?” they lead with, “Wow you've lost weight!” or, “You're looking... healthy.” Whether it's well-meaning or not, commenting on women's bodies has become so normal we don't even register it's happening half the time. It might seem complimentary but it reduces a person's value to how they look. Also, if someone has lost weight it might not be intentional. There might be serious underlying health issues or emotional stress you're not aware of. On this episode, Gab and Sarah share some of their experiences with receiving unsolicited body comments. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Jonah Hill instagram post Body Talk by Katie Sturino Katie Sturino instagram Skipping with Sarah instagram post Yoga With Adriene Let It Go Flow WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Have you ever cried during exercise? And not because it feels so bloody awful. Sometimes exercise can ignite an unexpected emotional response. One minute you're minding your own business, quietly jogging down the road, and the next minute tears are streaming down your face. If this has ever happened to you, you're not alone.  On this episode, Gab and Sarah look at some of the reasons why we unexpectedly cry during exercise. Contact us: womenlikeyoupodcast@gmail.com WLY resources and recommendations: Sarah's Burpees for Boobs Sydney Breast Cancer Foundation fundraiser Maddie Lymburner MadFit 20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment) ABC News Why you might feel sad or anxious after intense exercise, and how you can minimise it Nike Run Club Tough Day Easy Run University of Aberdeen Study finds that a new exercise partner is the key to exercising more WLY newsletter subscription  WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Do you prefer weights or cardio? A few months ago we surveyed some of our listeners about their exercise habits. One of the questions we asked was what type of exercise do you do? 42% of our survey respondents said they do mostly cardio and half of that said they do mostly weight training. Another 21% said they do a combination of both. On this episode, Gab and Sarah discuss weight training and cardio exercise and look at the many health benefits of both. Contact us:womenlikeyoupodcast@gmail.com WLY resources and recommendations: Sarah's Burpees for Boobs Sydney Breast Cancer Foundation fundraiser WLY newsletter subscription  Are you at risk of type 2 diabetes? WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Do you avoid going to the beach or the pool because of the way you look in swimwear? For decades we've been made to feel ashamed of our bodies. We've been told to hide our wobbly bits, defuzz our hairy bits, and conceal our pink bits. Body confidence is something many of us struggle with and as a result the summer months are a major source of anxiety. Getting your kit off and being seen in your swimmers can be terrifying. Gab and Sarah share their tips for overcoming your “beach body” fears and embracing a summer full of fun in the water with the people you love most. Subscribe to the Women Like You newsletter here Contact us:womenlikeyoupodcast@gmail.com WLY resources and recommendations: Sarah's Burpees for Boobs Sydney Breast Cancer Foundation fundraiser Cochrane Library: Beach body ready? Shredding for summer? A first look at "seasonal body image" Speedo Womens Spirit Turbo Suit One Piece Une Piece Original Sexie Rashie WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.

Walking is a brilliant form of exercise but it's often overlooked in favour of running or yoga or HIIT workouts. Because we are exercise sloths and busy women, we're always looking for quick and easy ways to get moving. If you're trying to get fit and healthy, walking is one of the most accessible types of exercise you can do. Gab and Sarah look at some good quality research which shows why walking is really, really good for you. Don't forget to subscribe to the Women Like You newsletter. To be added to the mailing list, email womenlikeyoupodcast@gmail.com  WLY resources and recommendations: Sarah's Burpees for Boobs Sydney Breast Cancer Foundation fundraiser Walking for hypertension Association of Step Volume and Intensity With All-Cause Mortality in Older Women Kathy Smith power walking audio workout Waking Up with Sam Harris Heavyweight podcast WLY Spotify playlist The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise. See omnystudio.com/listener for privacy information.