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Speaker 1: Welcome to Healthy Ish. Yes, you have tuned into the

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Speaker 1: almost daily podcast from Body and Soul. I'm your host

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Speaker 1: of Felicity Halle now model Laura Dundavic. Well, she's been

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Speaker 1: around for a while. Gosh, that makes her sound old.

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Speaker 1: She is not. But you've probably come across her and

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Speaker 1: perhaps you follow her on social media and damn that

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Speaker 1: girl is strong. So I thought we needed to get

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Speaker 1: her on the podcast to well pick up brains about

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Speaker 1: how she approaches fitness and her strength training. Laura is,

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Speaker 1: of course a certified personal trainer, nutrition coach, and she

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Speaker 1: has studied a Bachelor of Science in psychology. She knows

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Speaker 1: her stuff. She joins us today to share how she

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Speaker 1: approaches fitness and strength. Now make sure you're listening to

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Speaker 1: extra Healthyish as well, because she talks about how Hashimoto's

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Speaker 1: disease has upended her life in the past couple of years.

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Speaker 1: You can catch that reveget your podcasts. Laurah. Nice to

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Speaker 1: have you back on the podcast. Nice to be back

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Speaker 1: here a while. Do you know we did the last

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Speaker 1: one when when we were in COVID Wow. Yes, So

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Speaker 1: it's nice to have you in the studio.

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Speaker 2: Yes, to be face to face finally.

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Speaker 1: Yeah, and we have known each other for a few years,

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Speaker 1: but we so it's nice to see you again too.

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Speaker 1: Let's talk about your fitness. I mean, you are one

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Speaker 1: of the strongest people on my Instagram feet. I like

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Speaker 1: to hear that, and perhaps I am a bit envious.

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Speaker 1: I want to talk about how you approach well, not

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Speaker 1: just fitness but strength training.

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Speaker 2: So for me, it's never about I don't train for esthetics.

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Speaker 2: I trained for longevity, and so I think I was

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Speaker 2: quite blessed growing up to have two very fit parents.

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Speaker 2: They're in their sixties now and they run seven kilometers

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Speaker 2: every day. You'll see them going through Sydney Harbor.

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Speaker 1: Amazing.

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Speaker 2: They're amazing. And I also had a next door neighbor

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Speaker 2: growing up, and he was probably in his late seventies

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Speaker 2: and he still used to sail and get out on

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Speaker 2: his boat. And I realized that during that period of

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Speaker 2: probably your late fifties onwards, there's a big difference in

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Speaker 2: the activity that people can do. And there's people who

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Speaker 2: I know will say I'm getting married overseas, but my

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Speaker 2: grandparents can't come. Then there's other people whose grandparents are going.

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Speaker 2: And I always I'm such a go getter if you

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Speaker 2: know me, I get the biggest fomo. I want to

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Speaker 2: be doing everything and I want to do as much

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Speaker 2: as I can for as long as I can. So

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Speaker 2: I think earlier on I never had any upper body strength,

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Speaker 2: and I sort of used to let that define me.

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Speaker 2: I'd be like, I can't do push ups, I don't

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Speaker 2: have upper body strength, and then all of a sudden,

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Speaker 2: one day I thought, why do I not have upper

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Speaker 2: body strength? And I started training that. And so for me,

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Speaker 2: it's about things like being able to carry heavy groceries,

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Speaker 2: being able to, you know, walk all day while I'm

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Speaker 2: overseas and not get tired, and that's kind of what

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Speaker 2: I do. And I think the aesthetic part obviously comes

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Speaker 2: with that, but it's about just having my whole body

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Speaker 2: being strong, not just one area.

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Speaker 1: Do you feel strong?

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Speaker 2: I do feel strong, yeah, And I'm doing things that

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Speaker 2: I could never do. Like years ago, my train array,

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Speaker 2: I was like, I can't do a pull up and

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Speaker 2: he's like, oh well, why don't we work on that?

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Speaker 2: And things like that I never thought i'd be able to.

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Speaker 2: And then even doing boxing and just having that full

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Speaker 2: body workout, I just feel a lot more, I guess

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Speaker 2: balanced than I was before.

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Speaker 1: This a new approach for you, the longevity thing.

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Speaker 2: I've actually been like.

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Speaker 1: This for a long time.

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Speaker 2: I really treat.

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Speaker 1: My body like a temple.

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Speaker 2: And then, as I said, just seeing people around me

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Speaker 2: and the difference in what they can do with their bodies,

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Speaker 2: I was like, there's no reason if you start young

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Speaker 2: and you look after yourself that you can't end up

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Speaker 2: that way. So that's what I aim for now.

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Speaker 1: Before we pressed play, you did tell me that your

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Speaker 1: hit and that you should be doing lots of yoga.

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Speaker 1: Talk to us about this whole conundrum.

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Speaker 2: So I have an autoimmune disease and a genetic disorder,

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Speaker 2: so high intensity is not supposedly my friend. I've also

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Speaker 2: had I had glandela fever when I was sixteen and

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Speaker 2: got chronic fatigue as a result of that. I personally

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Speaker 2: feel better when I train Medically. I'm not supposed to

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Speaker 2: train as probably as hard as to do, but I

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Speaker 2: really enjoy and it's what gives me energy.

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Speaker 1: What do you do? What's the hard? Look like?

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Speaker 2: I love strength training like love love love, so heavyweights

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Speaker 2: that's not too bad. But I also love my running.

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Speaker 2: So I did half marathon a few months ago. I

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Speaker 2: did one train full one last year and I broke

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Speaker 2: my ankle.

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Speaker 1: When you were training.

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Speaker 2: Yes, so I likes I know, so that was the

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Speaker 2: beginning of me finding out about my autoimmune But yeah,

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Speaker 2: I broke my ankle. And then prior to that, I

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Speaker 2: used to do marathons and triathlons and I'm sort of

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Speaker 2: getting back into that. I just don't really have an

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Speaker 2: off button. And then boxing is just to meet It

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Speaker 2: doesn't even feel like training.

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Speaker 1: I love it, So what is it like? What does

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Speaker 1: your week look like?

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Speaker 2: My big rule with training is that I don't train

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Speaker 2: because I have to. I train because I can, and

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Speaker 2: so it's never something.

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Speaker 1: That I have to do.

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Speaker 2: If I've got a really busy week and I can

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Speaker 2: only make it to the gym two or three times,

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Speaker 2: I don't feel bad about it. Just recently, I got

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Speaker 2: knocked out with that stupid fl cold thing that everyone had, Yes,

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Speaker 2: and I honestly had about four or five weeks off,

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Speaker 2: And that's fine. You know, my body needed to recover.

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Speaker 2: That was more important to me. But on an ideal

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Speaker 2: week that I when I can. At the moment, my

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Speaker 2: train array has a run program that I'm doing, and

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Speaker 2: that's four runs a week and then I'm supplementing that

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Speaker 2: with I use the base body Waves app and I'm

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Speaker 2: doing three training days of that at the gym waits

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Speaker 2: and then boxing whenever I can.

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Speaker 1: So are you training for? Are you doing it aiming

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Speaker 1: for another half marathon? Or are you just fine a marathon?

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Speaker 1: Can we do a full?

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Speaker 2: Yeah? Next? But again I just I enjoy it. It's

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Speaker 2: a nice social thing. If my friends are doing something,

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Speaker 2: I go, yeah, great, I'll do that.

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Speaker 1: Now you are a certified PETE. Yes. When you got

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Speaker 1: this qualification, I think it was a few years ago.

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Speaker 1: Now was Yeah, did this change how you approached workouts

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Speaker 1: or did it change your what you actually did?

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Speaker 2: It changed my understanding of my body. So I started

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Speaker 2: going to the gym when I was quite young. As

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Speaker 2: I said, my mum was fit. I always looked up

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Speaker 2: to her, and as soon as I was allowed in

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Speaker 2: a gym, I was like, I'll do it with you.

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Speaker 2: But as I once I got my qualification, I started

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Speaker 2: learning about, you know, things like my mobility. I'm not

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Speaker 2: very good at squatting. I have to raise my heels

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Speaker 2: when I scored. I've got poor mobility. But then working

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Speaker 2: out ways that I can strength that or other exercises

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Speaker 2: that I can supplement, and so if I do, I

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Speaker 2: like to work off a program just because it's easier

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Speaker 2: for me and don't think about it. If I've got

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Speaker 2: a program, I know how to make the changes that

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Speaker 2: I need to make. If I turn up at a

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Speaker 2: hotel and they've got three or four weights, I know

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Speaker 2: how to do a full body workout off that and

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Speaker 2: just having that understandings being great.

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Speaker 1: So for people listening who aren't pts, how do you

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Speaker 1: what do you recommend? Like if we do turn up

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Speaker 1: to a hotel, I mean I'm probably that person where

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Speaker 1: I'm like, Okay, what am I going to do? Where

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Speaker 1: do I start? What's some give us some tips here?

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Speaker 2: I think that anyone that's not a PT the consistency

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Speaker 2: is key. And so some people get really overwhelmed in

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Speaker 2: being like I have to do this program and I

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Speaker 2: have to do this, and I have to do that,

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Speaker 2: and rather than thinking that just moving every day, whether

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Speaker 2: it be just a walk, is all you can manage

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Speaker 2: today or whatnot, is the most important thing. So I

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Speaker 2: think consistency is my number one thing and to make

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Speaker 2: it something you enjoy. So if my friend, like the

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Speaker 2: other week, my cousin was in town and she wanted

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Speaker 2: to go for a walk and we ended up walking

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Speaker 2: twenty five thousand steps. We did die and went and

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Speaker 2: got lunch, and I didn't train that day. You know,

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Speaker 2: I was supposed to go to the gym, but I'm like, oh,

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Speaker 2: I've done my walk, that's my exercise for the day.

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Speaker 2: And so I think probably that And then the other

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Speaker 2: thing is just realizing that we all have our first

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Speaker 2: time in a gym. I have a lot of friends

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Speaker 2: that asked to go to the gym with me, and

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Speaker 2: it makes me sad because I did it when I

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Speaker 2: was young, but because they're embarrassed of walking up to

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Speaker 2: a weight on their own, and especially being a woman,

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Speaker 2: And I think not.

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Speaker 1: Knowing what to do machine, like how do I pull

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Speaker 1: those like levers down on that machine? How do I

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Speaker 1: lose the weights?

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Speaker 2: And I mean that's what I was saying. I used

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Speaker 2: the base Body app and on that they've actually got

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Speaker 2: videos of how you know to use each piece of equipment.

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Speaker 2: So if you're stuck, you know, everyone's on their phone

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Speaker 2: at the gym, pop up an app. Well, even you

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Speaker 2: can google a movement and I know all different I

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Speaker 2: know every movement you can do at the gym, but

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Speaker 2: I google things sometimes to check that my technique is right,

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Speaker 2: and I think that's the one thing as well. I

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Speaker 2: would always put a technique over a heavier weight, So

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Speaker 2: even starting with body weight, getting that correct, you'll get

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Speaker 2: much better results than lifting a really heavy weight with

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Speaker 2: poor technique.

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Speaker 1: Now, just quickly before we go, you're a health coach

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Speaker 1: as well, Yes, talk to us about the importance of

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Speaker 1: nutrition for your fitness.

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Speaker 2: Food is fuel. You'll never get good results without training hard.

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Speaker 2: I think as women, we probably don't need as much

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Speaker 2: protein as we should. So that's the one thing that

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Speaker 2: I really focus on. And I would always say to

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Speaker 2: you like, oh, yeah, like you know, I get plenty

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Speaker 2: of protein. And it wasn't until I started tracking it.

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Speaker 2: I don't track it every day, but I did it

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Speaker 2: to understand because one thing with having autoimmune is that

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Speaker 2: your body doesn't absorb anything. And the doctor kept saying

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Speaker 2: to me, don't have enough protein, and I was like, well,

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Speaker 2: I'm eating plenty. And then I started tracking it and

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Speaker 2: I realize that, hey, like you know, yes, a piece

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Speaker 2: of chicken might have say, thirty grams of protein in it,

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Speaker 2: but you're supposed to be having, say around, you know,

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Speaker 2: double your body weight or whatnot. That's not a whole

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Speaker 2: day's worth. So I think just making sure that you're

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Speaker 2: having adequate fuel for your training is so important. And

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Speaker 2: if you're not fueling your body, you're not going to

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Speaker 2: train hard.

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Speaker 1: Yeah. Absolutely, Laura, great to have you back on healthy, Yeah,

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Speaker 1: back on what's your fitness ethos? Do you see it

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Speaker 1: through the lens of longevity as well, or perhaps you

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Speaker 1: see it through a bit of both longevity and whatever

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Speaker 1: you do helps you, well, just be a bit of

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Speaker 1: human and be better at life today. That's how I

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Speaker 1: view it. Anyway. If you did enjoy this chat with Laura,

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Speaker 1: tell us rate and review this episode, or of course

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Speaker 1: subscribe to this podcast. Anything else, head to body andsoul

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Speaker 1: dot com dot you for loos and socials, or of

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Speaker 1: our print edition which is our your local Sunday paper.

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Speaker 1: And until tomorrow, of course, stay healthy, deep,