Women Like You

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: [email protected]

Determining exercise intensities of gardening tasks as a physical activity using metabolic equivalents in older adults https://journals.ashs.org/hortsci/view/journals/hortsci/46/12/article-p1706.xml

Gardening is beneficial for health: a meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/

Beneficial associations of low and large doses of leisure time physical activity with all-cause, cardiovascular disease and cancer mortality https://bjsm.bmj.com/content/53/22/1405

Got weeds? University of Arkansas researchers say yard work builds strong bones https://news.uark.edu/articles/10028/got-weeds-university-of-arkansas-researchers-say-yard-work-builds-strong-bones

Vitamin D deficiency and leisure time activities in the elderly: are all pastimes the same? https://pubmed.ncbi.nlm.nih.gov/24722592/

Aerobic Gardening https://www.amazon.com/Aerobic-Gardening-Learn-Lifetime-Master-ebook/dp/B07QRWV9Q3

Huberman Lab Podcast ‘Timing light, food and exercise for better sleep, energy and mood’ https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/ 

The NEAT effect: why gardening or vacuuming can make a big difference to your health https://www.abc.net.au/radionational/programs/lifematters/why-vacuuming-can-make-a-big-difference-to-your-health/101333370 

Vegepod https://vegepod.com.au 

The 7 minute Standing Workout https://www.nytimes.com/video/well/100000007527127/standing-7-min-workout.html 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Did you know you can do less exercise for the same health benefits as longer workouts?

There’s a new trend called “fitness snacking” which aims to get more out of doing less.

On this episode, Gab and Sarah explain what fitness snacking is and why the science backs it up.

Contact us: [email protected]

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/ 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Have you ever been lured in by the quick-fix promise of a 30 day fitness challenge?

“Transform your life (and your butt) in 4 weeks by following this insane daily squat regime!”

“Get rid of your arm flab by doing push-ups every day for a month!”

"Do this exercise daily for abs of steel!"

On this episode, Gab and Sarah explain why 30 day fitness challenges are terrible for you.

Contact us: [email protected]

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: [email protected]

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: [email protected]

Yoga With Adriene ‘Yoga for back pain’ https://www.youtube.com/watch?v=lMTyp5npt78 

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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Does your bladder leak when you sneeze or jump or run?

Do you ever experience pain during sex?

Did you have prolapse after childbirth?

These are some of the most common issues women deal with when it comes to pelvic health and the good news is, you don’t have to put up with it!

On this episode, Gab and Sarah are joined by the brilliant Angela James from Sydney Pelvic Clinic to talk about all things pelvic floor.

Angela explains how to look after your pelvic floor and some key symptoms to look out for.

Contact us: [email protected]

Sydney Pelvic Clinic https://www.sydneypelvicclinic.com.au 

More about Angela James https://www.sydneypelvicclinic.com.au/team-profiles/angela-james-macp/ 

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The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Warning: very ranty episode!

Did you know it was once considered “unladylike” to perspire in public?

Not surprisingly, the motivation for women’s fitness over the last 100 years has been centered around being slimmer, more beautiful, and being more attractive to men - WTAF?!

On this episode, Gab and Sarah take a look at the evolution of women’s fitness and how this has fuelled our obsession with weight loss and the way we look.

Contact us: [email protected]

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: [email protected]

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: [email protected]

How to get a ‘superhigh’ from exercise https://www.thetimes.co.uk/article/exercise-to-be-happy-kd20rxkr3 

Exercise vs. Training https://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 playlist https://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: [email protected]

Mum Safe https://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 Cancer https://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.