home workouts

Are you ready to redefine your fitness journey? We invite you to join us for an insightful conversation, where we draw from personal experiences and celebrate the power of networking and collaboration. We take you on a tour of our transitions from bodybuilding to athletic sports, our exploration of diverse fitness regimens, diets and the effectiveness of AI in content creation. 

The journey wasn't always smooth, but we believe that the bumps on the road are what have made us resilient. We share our tale of starting a business during the pandemic, the challenges we faced, and the grit required to confront them. As we discuss our process of finding suitable training plans, we emphasize the importance of being open-minded and receptive to feedback. We provide insights into personal growth and time prioritization, and the art of maintaining balance. 

We conclude with a heartfelt appreciation for our journey, acknowledging that every step, every stumble and every triumph has shaped us. From networking to nutrition, business building to breathwork techniques, we leave no stone unturned. Whether you're a fitness enthusiast, an aspiring entrepreneur or just someone looking for a dash of inspiration, we hope our stories provide valuable insights and spark a new perspective within you.

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In this episode, I go over several questions I've been asked over the last few days, including:

• Whether you should train when you're sore
• If sweating is necessary during a workout
• An update on my fitness journey
• Is it okay if form declines the heavier the weight gets
• What to do about muscle imbalances

Enjoy the listen!

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Hello and thank you for joining us today for this episode!

In today’s world it may not always be practical to attend a gym for regular exercise. There are health regulations to consider, crowds and perhaps not feeling as comfortable as we would like to be in a gym environment. Luckily for us, if you have space in your room equivalent to a living room then you may just have one of the best exercise areas ever invented!

Getting a great workout in doesn’t always mean that you need access to the fanciest gym equipment. You can get a great workout in (at any level of fitness) in the comfort of your own living room with no equipment. All you need is some space, no fall or trip hazards around you and a “can do” attitude:)

In This Episode You Will Learn:

1). Why a living room can be the perfect workout space provided you have enough room to move around, preferably within a 6×8 or 8×8 area.

2). Some suggestions on how to get good cardio exercises in your living room workout area with no equipment.

3). Some upper body exercise suggestions that you can try in your living room workout area.

4). The importance of the “mind and body” connection that helps you focus in on the muscles you are exercising.

5). Meredith’s suggestions on how to do some lower body and core exercises in your living room exercise area.

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Thank you again for joining us on this episode. We hope the tips and suggestions here give you some of your own ideas on how you can exercise in your own living room. We have many alternatives in this era on how and where to exercise. Keeping your options open including your own living room is the best way to ensure your ability to live a long, happy and healthy life no matter where you are or what level of fitness you are at.

Til the next episode!

Team Meredith

See omnystudio.com/listener for privacy information.

In this episode I speak to New York based coach, Patrick DiBello, about various topics such as equipment for your home gym, home workouts, the November period, habits you'd do well to take on, movement, protein intake and more.

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Click here for Home Gym Equipment article

In this episode, I speak to someone who is both a Kairos Online member and an incredible person, Laura.

We touch on the topics of having struggled with her weight almost her entire life, the ups and downs, surgery, her move to Oslo, working from home, the consistency calendar, habits gained etc.

Her story is a super interesting one; enjoy it!

Don't hesitate to contact me and send over a message on Instagram or email.

leo@kairos.online

Click here for Laura's Instagram

My Instagram

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My TikTok

My Facebook

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My articles

Click here to inquire about working with me online

Click here for a free workout plan and/or nutrition for fat loss guide

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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.

Have you ever tried Pilates? It’s a popular form of exercise that was developed by Joseph Pilates in the early 20th century. 

It’s now a worldwide fitness trend and it’s often used as a form of rehabilitation for lower back pain or injury, and recovery after childbirth. 

Gab and Sarah look at what Pilates actually involves and if it lives up to the hype.

Plus, another batshit crazy fitness trend, this time involving Kate Hudson and a bag full of water. 

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:

Cochrane Library Pilates for low back pain

Jessica Valant - Gentle Pilates 15 Minute Pilates for Beginners Workout

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.

How many times have you set yourself a big fitness goal? Did you achieve it?

Research shows that having really specific and fixed goals can actually be a deterrent rather than a motivator. 

In recent years there’s been a shift away from the traditional method of goal-setting known as SMART goals (specific, measurable, achievable, realistic and timebound); towards a more flexible approach.

Gab and Sarah explain the idea behind ‘open goals’, and how this is proving to be a more effective way of achieving a fitness target.

You’ll also hear about the world record for planking, and a review of Maddie Lymburner’s Low Impact Full Body HIIT workout.

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:

ABC Try setting an open goal for your New Year’s resolution if you want to exercise more 

MadFit Low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)

Yoga With Adriene Wind Down Yoga (12 minute bedtime yoga)

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.

No matter how hard you try, it can often feel like your fitness isn’t improving.

It’s so disappointing when you’ve been doing the same workouts over and over and you don’t see any progress in your strength, or number of reps, or cardiovascular fitness.

Even when you’ve been consistent with your exercise, sometimes it feels like you’ve hit a wall and you can’t get past it.

So what do you do when your progress has stalled?

Gab and Sarah explain how to reframe the way you measure progress, and look for the many ways you are making headway (even when it doesn’t feel like it).

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:

Sports Bras Direct

Yoga With Adriene Morning Yoga Flow (22mins)

Nike Run Club ‘Don’t Wanna Run Run’

WLY Spotify playlist

Over Ear Earbuds (example only - we have not tried this particular brand)

MadFit low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)

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 episode we’re talking endocannabinoids and sports bras (the two are not related!).

For years it was thought that the “runner's high” was due to the release of endorphins. 

Endorphins are chemicals that are produced by the body to relieve stress and pain, and they work on the opioid receptors in the brain (the same receptors that opiate drugs like morphine act upon).

An increasing body of evidence suggests that this so-called “runner's high” is not due to the release of endorphins but is instead due to the release of another type of neurochemical called endocannabinoids.

And yes, the word endocannabinoid sounds a lot like the word cannabis, and in the same way that endorphins act upon the opiate receptors in the brain, endocannabinoids act upon the same cannabinoid pathways as cannabis.  

Sarah explains why it’s theoretically possible to get a little “high” on exercise, and Gab has some sports bra recommendations for you to check out.

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:

Neuromodulation of Aerobic Exercise—A ReviewSerum Endocannabinoid and Mood Changes after Exercise in Major Depressive Disorder

Sports Bras Direct

Bra fitting guide

Yoga With Adriene Morning Yoga Flow (22mins)

Nike Run Club ‘Don’t Wanna Run Run’

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.

Did you know you release stress hormones when you exercise? It’s because your body is in a state of physical stress, especially if you’re new to exercise or you’re not an adrenaline junkie. It's the reason why you feel so gross during a workout. 

The good news is, regular exercise trains your body to cope better with these stress hormones, which can help build your resiliency to other forms of stress.

Gab and Sarah explain why exercise is a useful tool for looking after your mental health. Plus, Sarah has a new hobby and Gab has another weekly challenge 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:

YouTube 7 minute workout video

Concept2 BikeErg exercise bike

Momentum Habit Tracker

Impala Skates

Huberman Lab podcast

Nike Run Club ‘Don’t Wanna Run Run’

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.

It's episode 10 baby! We've reached a small but meaningful milestone and it feels like the perfect time for a quick refresh. If the shine has worn off and you’ve lost your motivation for exercise, that’s ok! Gab and Sarah are here to get you back on track with some key tips for building a daily exercise habit.

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:

Atomic Habits by James Clear 

Nike Run Club

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 listen to music when you exercise? For Gab and Sarah, a banging playlist is essential. Sometimes the only way to stay motivated during a workout is to turn up the volume and focus on the tunes. Gab and Sarah look at a new study which explains a link between music and exercise, and a beautiful email from a WLY mum.

Did you know you can subscribe to the Women Like You newsletter?

If you’d like to be added to the mailing list, email womenlikeyoupodcast@gmail.com 

WLY resources and recommendations:

Concept2 BikeErg exercise bike

MadFit Dua Lipa Dance Party workout

University of Edinburgh Running to music helps combat mental fatigue

Nike Run Club

Spotify WLY workout 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.

If you've wasted money on fitness products you never used, you're not alone. Gab and Sarah have dropped plenty of dough on exercise fads and gym memberships over the years. This week they share some of their favourite fitness apps and workouts that will cost you absolutely nothing.

WLY resources and recommendations:

Cervical Screening (CST) in Australia pamphlet

Concept2 BikeErg exercise bike

Yoga With Adriene 

MadFit with Maddie Lymburner 

MadFit Dua Lipa Dance Party workout

Nike Run Club

‘Mindful’ Guided Runs

Momentum Habit Tracker

Contact us: womenlikeyoupodcast@gmail.com

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.

What dumb things have you done to try and get fit? Gab and Sarah share their hilarious exercise horror stories and the stupid things they’ve done in the name of fitness. You’ll hear about the time Gab did CrossFit for a month, and how Sarah once vomited in a PT session.

WLY fitness survey + newsletter subscription

Contact us: womenlikeyoupodcast@gmail.com

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.

How often do you criticise yourself? When it comes to exercise, we can be way too hard on ourselves. We might believe things like we’re not ‘sporty’, or that we don't have any athletic ability. Most of these ‘beliefs’ come from things people have said to us and have no basis in reality. Gab and Sarah tackle negative self-talk and why what you say to yourself matters.

WLY resources and recommendations:

YouTube 7 minute workout video

The 7 minute work-out explained

Australian type 2 diabetes risk assessment tool AUSDRISK calculator 

CSIRO Total wellbeing diet

How To Do The Work by Dr Nicole LePera

Headspace Guide to Meditation - Netflix

Waking Up app by Sam Harris 

Making Sense with Sam Harris podcast 

Contact us: womenlikeyoupodcast@gmail.com

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.

Forget about exercising for a ‘bikini body’, it’s time to start thinking about your health. Did you know diabetes is the world's fastest growing chronic health condition? One of Gab’s friends (a seemingly healthy 30-something) has just been diagnosed with type 2 diabetes. Sarah explains the key risk factors to watch out for and why exercise is so important for keeping you healthy.

WLY resources and recommendations:

COVID-19 Vaccine Eligibility Checker

YouTube Box breathing video

YouTube 7 minute workout video

The 7 minute work-out explained

Australian type 2 diabetes risk assessment tool AUSDRISK calculator 

Keune Style Dry Texturizer

WLY fitness survey + newsletter subscription

Contact us: womenlikeyoupodcast@gmail.com

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.

68% of the Women Like You community said lack of motivation was their biggest challenge. Gab and Sarah introduce you to their ‘Out of 10 Rule' which will help you stay on track even when you have zero motivation to work out. This neat little trick is the reason they’ve been able to keep up a regular exercise habit for the first time ever.

WLY resources and recommendations:

YouTube 7 minute workout video

The 7 minute work-out explained

WLY fitness survey + newsletter subscription

Contact us: womenlikeyoupodcast@gmail.com

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.

Finding time to exercise is hard. Between work, relationships, home life, raising children, making time for friends, caring for ageing parents (while living through a global pandemic) there aren’t enough hours in a day. Gab and Sarah explain the minimum amount of moderate intensity activity you need to do each week.

WLY resources and recommendations:

Australian Government Department of Health Physical Activity and Exercise Guidelines 

ABC News ‘What’s the minimum amount of exercise you need to stay healthy?’

The 7 minute work-out

Contact us: womenlikeyoupodcast@gmail.com

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.

In this episode, I answer six random questions I've received over the past few days and give a brief update on myself, seeing as it's been a while.

My Instagram

My Twitter

My TikTok

My Facebook

My YouTube channel

My articles

Click here to inquire about working with me online

Click here for a free workout plan and/or nutrition for fat loss guide

Subscribe to my email list

My online calorie calculator