Women Like You

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: [email protected]

WLY resources and recommendations:

Positive sexuality and its impact on overall well-being Positive 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 Women https://pubmed.ncbi.nlm.nih.gov/29606554/

Benefits of Sexual Activity on Psychological, Relational, and Sexual Health During the COVID-19 Breakout https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7584428/#bib36

Masters of Sex on Stan https://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: [email protected]

 

WLY resources and recommendations:

Huberman Lab podcast Dr. Samer Hattar: Timing light, food & exercise for better sleep, energy & mood https://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 adolescents https://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 information http://www.bom.gov.au/catalogue/warnings/air-pollution.shtml 

Air Pollution in Australia https://aqicn.org/map/australia/ 

NSW Beaches water quality https://www.environment.nsw.gov.au/topics/water/beaches 

Sweat with Kayla Itsines https://www.sweat.com/ 

Fitness on Optus Sport https://www.optus.com.au/entertainment/sport/fitness 

Yoga With Adriene Find What Feels Good https://fwfg.com/ 

Concept2 BikeErg https://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: [email protected]

WLY resources and recommendations:

Huberman Lab podcast Optimize Your Mindset with Dr. Alia Crum https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/ 

Ellen Langer Mindfulness https://ellenlanger.com/books/mindfulness-25th-anniversary-edition/ 

Mindset Matters: Exercise and the Placebo Effect https://pubmed.ncbi.nlm.nih.gov/17425538/ 

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.

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: [email protected]

WLY resources and recommendations:

Emmy O'Neill https://emmyoneill.com/

Emmy's Instagram https://www.instagram.com/the.oneills/?hl=en 

Think Pink Triathlons 2021/22 https://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: [email protected]

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 trials https://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: [email protected]

 

WLY resources and recommendations:

Australian guidelines to reduce health risks from drinking alcohol https://www.nhmrc.gov.au/health-advice/alcohol 

CVD check http://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 Hypertension https://pubmed.ncbi.nlm.nih.gov/24052212/

Target Heart Rate and Estimated Maximum Heart Rate https://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: [email protected]

 

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: [email protected]

WLY resources and recommendations:

BMJ Returning to physical activity after covid-19 https://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: [email protected]

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: [email protected]

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.