Women Like You

Between 10 and 40% of people will experience sciatic pain in their lifetime. It’s often confused with other types of low back pain but sciatica is usually felt in the lumbar spine, it’s commonly one-sided and can feel like a deep burning pain in the buttocks, radiating down the leg. On this episode, Gab and Sarah talk about what sciatica is, some of the things that might cause it, and how exercise can help. Contact us: womenlikeyoupodcast@gmail.com How to build core strength Pt. 1 https://omny.fm/shows/women-like-you/how-to-build-core-strength-pt-1  How to build core strength Pt. 2 https://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, 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 seems like an oxymoron but regular exercise can actually reduce fatigue. Wild, right? Exerting energy when you're exhausted can help you feel better. Around 20-30% of adults report having fatigue at any given time and it turns out going for a gentle walk can make a big difference to your energy levels. On this episode, Gab and Sarah look at what fatigue is, what are some of the signs to look out for, and how exercise can help. Contact us: womenlikeyoupodcast@gmail.com Exercise and sleep https://omny.fm/shows/women-like-you/is-it-ok-to-exercise-before-bed  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 heard of combat juggling? Would you wear a pair of hiking pants with a zip along your butt crack to make toileting in the wilderness easier? Would you ever exercise in the nude? On this episode, join Gab and Sarah for some weird and wonderful fitness fodder. Contact us: womenlikeyoupodcast@gmail.com Nude Yoga Girl https://www.instagram.com/nude_yogagirl/?hl=en  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.

There's nothing quite like a migraine. That splitting, blinding, burning brain pain that comes with a side of nausea, dizziness and sensitivity to light. If you've copped a belter or two over the years, we have some good news. There’s some really solid research which suggests that exercise could be one effective tool to reduce migraines. On this episode, Gab and Sarah look at what happens during a migraine and how exercise might be one way to help deal with them. 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.

How much alcohol do you drink?  Are you a ‘couple of glasses of wine a night’ kinda gal? Or strictly a ‘weekend’ drinker?  When your doctor asks you how many standard drinks you have in a week, do you downgrade that number just a little bit? It turns out drinking alcohol may be negatively affecting your exercise. On this episode, Gab and Sarah look at how booze can affect the quality of your workouts. 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.

Do you wear a fitness tracker? If so, you might be using it to keep an eye on your daily step count, your heart rate and even your sleep. But is this data accurate? On this episode, Gab and Sarah look at whether fitness trackers can accurately capture the data they claim to. Plus, we look at some of the weird and wonderful fitness tech currently on the market. Contact us: womenlikeyoupodcast@gmail.com Many of us are using fitness devices to track our sleep but could they be making our anxiety worse? https://www.abc.net.au/news/2023-04-23/sleep-tracking-stages-fitness-wearables-accuracy-anxiety/102040328  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.

If we asked you to sit down on the floor and get back up again without using your hands to support you, could you do it? How long can you stand on one leg for? On this episode, Gab and Sarah look at why being able to do certain types of physical movement may lead to a longer and healthier life. Contact us: womenlikeyoupodcast@gmail.com Stand on one leg - and 16 other life-changing daily moves that will keep your body happy https://www.theguardian.com/lifeandstyle/2023/apr/07/life-changing-daily-moves-that-will-keep-your-body-happy 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 the Two Day Rule?  It was very buzzy back in January when all the usual New Years resolution articles flooded our feeds, but it’s actually not a terrible way to approach your health and fitness.  On this episode, Gab and Sarah talk you through what it is, and how it might help you get a bit more physical activity into your life. Plus, Gab has some pelvic floor exercises you can try. Contact us: womenlikeyoupodcast@gmail.com Our chat with Angela James from Sydney Pelvic Clinic https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1  Why the 2-day rule could be the key to building new habits in 2023 https://www.stylist.co.uk/life/two-day-rule-habit-building-tips/748769  Matt D’Avella on The Two Day Rule https://www.youtube.com/watch?v=bfLHTLQZ5nc  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 back baby! We said we’d be back in early 2023 but it turns out having a baby is pretty time consuming. So we’re back on the pod a little later than planned but as they say, better late than never. On this episode, Gab and Sarah have an epic birth story to share. A word of warning though, it does involve a hectic injury. And how’s the postpartum exercise coming along? Lol. You’ll hear all about that too. Contact us: womenlikeyoupodcast@gmail.com https://birthtrauma.org.au/peer2peer-support-program/ 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 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.