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Speaker 1: This is the Fitting and Whipper with Kate Richie podcast.

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Speaker 1: Anybody happened about exercising right now in the rain. If

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Speaker 1: you're at the gym, that's one thing you've driven to

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Speaker 1: anytime fitness and you just shift and steal.

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Speaker 2: And I mean, if you're doubling down and listening to

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Speaker 2: us at the same time, you must be going through

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Speaker 2: a fair bit.

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Speaker 1: Of You won't know if it's the rain or the

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Speaker 1: tears coming down your face. That's the problem with this

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Speaker 1: sort of weather.

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Speaker 2: I jumped on the stepper yesterday, Joe.

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Speaker 3: That's tough the stepper.

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Speaker 1: You've been on grinder again? Yeah?

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Speaker 3: I love the grinder for my arms.

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Speaker 2: Yep, just that when I had knee problems.

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Speaker 1: It's it's like.

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Speaker 3: Grinder for everyone out there. Grinder is a machine at

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Speaker 3: the gym.

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Speaker 2: It's like a.

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Speaker 1: Rolling machining machine. It just set on a sailing boat

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Speaker 1: in the Sydney to home.

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Speaker 2: It's like you're punching with both arms, but you're doing

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Speaker 2: it in a round, in a circular motion.

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Speaker 3: Crank. Yeah, it's a crank.

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Speaker 1: And how many guys in your mess while chess you

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Speaker 1: haven't elm this flat knacker? And how long will you

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Speaker 1: crank on grinderfore about an hours.

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Speaker 2: Well that's why I'm so popular on the grinder at

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Speaker 2: the gym, because I'm cranking for hours.

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Speaker 1: What a scene. Hey, how about this one? Great news

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Speaker 1: for those that don't like exercise. They've come out and

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Speaker 1: said you don't need to do ten thousand steps a day.

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Speaker 1: They've spoken to they've done a study fifty seven different

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Speaker 1: studies collectively across ten countries. They've said, in fact, you

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Speaker 1: only need seven thousand.

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Speaker 3: Tommy, what's around about?

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Speaker 2: What's the instrument of How far is ten thousand steps?

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Speaker 3: I mean my leagues are a bit longer, so it

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Speaker 3: might be longer for me.

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Speaker 2: But yeah, sure, Well it generally takes about one to

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Speaker 2: two hours to walk ten thousand, right, it depends, so

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Speaker 2: that would be you would probably be walking I would

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Speaker 2: say around about four kilometers five kilometers.

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Speaker 1: Think, so that'll do it. It's actually it's roughly the

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Speaker 1: equivalent to eight kilometers.

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Speaker 3: No, it's not.

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Speaker 1: No, would be right, yeah, because if I go a

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Speaker 1: heartbreak hell from my place, I've almost done the ten thousand,

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Speaker 1: and that's about six k's.

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Speaker 2: If you're pumping out eight kilometers a day, that's a

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Speaker 2: great effect.

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Speaker 1: Do you know what I do not like seeing with

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Speaker 1: the I fit that you get on your phone.

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Speaker 3: Fits.

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Speaker 1: I'll be getting into bed and it'll say, hey, you

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Speaker 1: can still close your ring.

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Speaker 3: Oh it's not too late to close your ring. Well

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Speaker 3: I'm still on grind. I can't.

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Speaker 1: I didn't realize on the animal what about this one.

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Speaker 1: Scientists have also discovered that the only the only amount

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Speaker 1: of time you need to do is a fifteen minute

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Speaker 1: walk and that can help boost your heart health. It's

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Speaker 1: about fifteen you little bit.

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Speaker 3: Yet, it's just about getting out.

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Speaker 2: You're right, and if you can just clear the mind

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Speaker 2: and you can get out.

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Speaker 3: And get some fresh air.

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Speaker 2: I mean, like you said, Whip, if you're out there

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Speaker 2: and weather like this this morning, yeah, well you know what.

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Speaker 3: Resilience, That's what it all comes down to. It's cold

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Speaker 3: and went outside, get out there. You've decided to get.

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Speaker 2: Up early, get out there and listen to Fitzy and

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Speaker 2: Wepper and that is inspiring.

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Speaker 3: God. If you can get through that, you can get

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Speaker 3: through any life.

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Speaker 1: This is the Fits and Whipper with Kate Richie podcast.

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Speaker 1: Is anybody else struggling to sleep at night? It's a

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Speaker 1: weird time of the year. Maybe there's full moons playing

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Speaker 1: with our system. But I'm waking up made in the

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Speaker 1: middle of the night and the worst thing you can

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Speaker 1: do is pick up your phone. But still you're so

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Speaker 1: tempted you think no, no, no, no no, just try

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Speaker 1: and get back to sleep. And then I watch a

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Speaker 1: Fitzy Weaper video and it puts me straight back to sleep.

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Speaker 3: It's amazing.

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Speaker 1: Quick tip if you are a bit of a battler

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Speaker 1: when it comes to sleep, and it can be tough.

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Speaker 1: I've been taking a lot of malotonin. It's a natural tablet.

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Speaker 1: I take the five milligram and that normally does the job.

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Speaker 1: Someone else has come out and said, hey, I've got

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Speaker 1: the ultimate way to get back to sleep. This is

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Speaker 1: very simple and you can do it in this sleep.

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Speaker 1: I don't know if anyone's tried this. We should try

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Speaker 1: this here in the studio and see if you fall asleep,

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Speaker 1: because it works instantly. You shut your eyes, so shutting

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Speaker 1: your eyes. If everyone shuts their eyes three two one,

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Speaker 1: eyes shut as the team thank you. Now you look

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Speaker 1: to the left with your eyes shut, well, I can't

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Speaker 1: the left. You don't look as you're not seeing anything.

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Speaker 1: What I'm saying is you move your eyes to the left,

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Speaker 1: so you look to the left.

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Speaker 3: Goat cha. I feel like I'm just about to perform

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Speaker 3: in the SCG with my band.

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Speaker 1: No, look to the right.

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Speaker 3: Sorry, don't do this if you're driving.

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Speaker 1: No, no, I should have said that. If you're behind

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Speaker 1: the wheel, wait till you get to work and then

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Speaker 1: try it. Possibly even at lunchtime. Ollie's fall at a sleep.

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Speaker 3: My heart's racing. I feel like I've been out for

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Speaker 3: three days.

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Speaker 1: What do you mean I have won't finished.

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Speaker 3: I don't feel like I'm going to slay.

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Speaker 1: No, this helps. Look to the left, look to the right.

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Speaker 1: Right now look up really quickly, look down, Snap back up,

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Speaker 1: snap back down, snap left, snap right.

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Speaker 3: Am I in an old spice ad? I don't know what's.

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Speaker 1: Now.

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Speaker 3: You're on a horse.

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Speaker 1: And now keep your eyes shut, everybody, turn them around.

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Speaker 1: Circles within your eyes around, Not turn your eyes around.

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Speaker 1: That's impossible. Do circle work with your eyes?

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Speaker 3: What now?

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Speaker 1: Open them?

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Speaker 3: Don't you do that to clean your eyes.

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Speaker 1: I don't have any pants on. I do. It would

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Speaker 1: just be weird if I've gone through that entire thing,

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Speaker 1: so I could loot up and then surprise the a.

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Speaker 3: No pants.

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Speaker 1: But that routine is the routine you use if you

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Speaker 1: can't sleep in the middle of the night. Tell me

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Speaker 1: you've made a very valid point. Don't do it while driving.

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Speaker 3: And it's wet across.

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Speaker 1: It's really wet across parts of Sydney. Circle one way,

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Speaker 1: circle back the other way. Should we try it again?

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Speaker 3: Eyes shut, No, no, we're not doing it.

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Speaker 1: Is that Utah?

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Speaker 3: That's Ash wa Ash.

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Speaker 1: You need to get the Sea pat machine.

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Speaker 3: She's Ash. You've send me some recommendations with Donald Gray

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Speaker 3: follow asleep. Your voice is broke.

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Speaker 1: Oh my gosh, she's that Smarky off the chain.

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Speaker 3: That is that?

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Speaker 2: That is the stupidest way to get the sleep I've

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Speaker 2: ever heard in my life.

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Speaker 3: And you know what I wish I was asleep three

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Speaker 3: minutes ago when we started that broke.

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Speaker 1: Well, go back to that break and you will be

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Speaker 1: able to fall asleep. Sits in Whipper with Kate Ritchie

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Speaker 1: is a Nova podcast walk great shows like this. Download

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Speaker 1: the Nova player, fire the app store or Google Playing

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Speaker 1: the