Bounce Forward

Regardless of who you are or the skin you’re in, everyone should be able to enjoy the beauty industry and feel included. After all, skin is skin! And that's why, at Nova Podcasts, we created Skinfluence! A beauty podcast that's all about turning your weakness into your uniqueness. Join beauty experts and sisters Jayme Jo & Jessie Massoud each week as they tackle the latest makeup trends, level up your skincare knowledge, and share their best beauty tips to have you looking and feeling your best every single day. See omnystudio.com/listener for privacy information.

Trigger Warning: This episode discusses themes of disordered eating. How do you know if you're just having a treat, or you're binging your food? What is a binge? And will a treat de-rail your health efforts? Plus, Tiff also answers the question of whether full body workouts are better for you when training? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. If anything in this episode has brought up feelings for you - you can contact the Butterfly foundation here: https://butterfly.org.au/ CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

The stereotype for a personal trainer is screaming in their clients faces to push you to your limits... But it doesn't have to be that way! This is where online or mobile fitness coaches can really come in handy, especially if the gym gives you anxiety. Plus, does it matter what order you do your workout? Is cardio or weight better to do first? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Today we go through the new trend of training barefoot in the gym... Is it worth it? And how do you do it safely? Plus we have another question about how to establish a gym routine, without burning yourself out. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Ice baths are trending again all over social media, but when it comes to actual recovery, which is better? An ice bath or a sauna? And how should you be using them? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You've probably heard about calorie deficits a lot! But how do you actually get them to work for you? How much of a deficit should you be in? And what do you do when you hit a plateau? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

A great question for all the vegetarians and vegans, how can you still train well while living on a vegan diet? Tiff's got some awesome swaps and advice on how to make sure you're not going without. Plus, when you're starting out lifting weights... what size dumbbells should you be aiming for? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Shredding for the Wedding is probably one of the biggest fitness trends out there. But is it actually worth it? And is there a way to really drop the weight fast, but still sustainably? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Ever wondered how you build a business from scratch? Seven years ago Brittney Saunders started a business in her garage. Today it’s grown to an 8-figure empire with almost 60 employees, four retail shops and a booming online store. Big Business is a brand new podcast from Nova Podcasts where she unpacks exactly how she did it. Each week, Brittney will take you behind the scenes of the day to day of running a business and teach you all the lessons she wishes she’d known from the start. She'll also interview other inspiring founders to get their entrepreneurial wisdom. Follow and subscribe wherever you listen to podcasts.See omnystudio.com/listener for privacy information.

Have you heard of the cross-fit diet? The cross your fingers and prey that your clothes fit diet? Well today Tiff's got a better suggestion, a schedule on how to do the bare minimum amount of exercise per week to still help yourself reach your fitness goals. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Did you know that there's some simple and easy things you can do with your diet to train your mind into easing those sugar cravings?? Tiff's got your tips in today's episode. Plus if you're hitting the big 4-0 soon, there's a couple things you might want to be changing in your gym routine! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

If you're rushing out the door after a gym sesh, or jumping straight in a post run shower and skipping your cool down, you might want to think again. Warm ups and cool downs are wildly important, and Tiff explains why in this ep! Plus she also touches on what the heck DOMs are, and how you can help avoid them. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

How do you get the most bang for your buck when it comes to cardio? What's the best way to make your love hate relationship with cardio work for you? Don't worry, Tiff's got your answers! Plus, if you've ever wondered what benefits working out has on your skin - there's a few! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Have you heard of coconut oil pulling? What about the health benefits of Apple Cider Vinegar? Well Tiff's tried both and has some good advice and study results to help you if you're wanting to try it! In particular some of the benefits to help your gut, whiten your teeth and even improve bad breath. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You may not know this about Tiff, but she doesn't drink alcohol. Neither does most of her family.So she's one of the best people to give you advice on how to limit your alcohol consumption if that's a goal of yours. So make sure you've got some good mates on your side and some tools to help distract yourself! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

How do we get rid of those body parts we just don't like? If we target those body parts in our training does that remove the fat from that area. Tiff's got all the answers to give you back the confidence in your body and not let those lingering bits get you down. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

If you are too busy to get the gym and need to get in some home workouts, what is some of the best equipment you can have in your home? Tiff gives us all the answers in the latest episode of Bounce Forward! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You may have seen Tiff appear lately in WHO magazine, but how does she prepare for a shoot like that?? How does a personal trainer/ athlete actually train for work? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You've probably heard about the Gender Pay Gap, but on this International Women's Day, Tiff is chatting about the Gender Fitness Gap. Those busy Mums that are holding up the majority of the mental load in the household, usually means their fitness goals and regimes go out the window. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

With all the health and fitness supplements around these days it's hard to know what will work and what won't. Pre-workouts are one of those supps that are hugely popular, but will you see increased results using them? Find out in the latest episode of Bounce Forward! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

One of the toughest things to decipher when starting your fitness journey is planning out your exercise week. Strength, cardio, HIIT, Pilates are there hard rules for what you should be doing? Tiff takes you through the top tips to plan your workout week to maximise your results. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

We always get told to drink more water. But how much should we be drinking? Tiff's got all the best info to make sure you stay hydrated and gives you some tips to keep you drinking water through out the day! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Summer in Australia means day of above 35 degrees... Which does not sound like fun to train in. So how do you stick to your goals without over heating yourself? Tiff's got a couple of ideas and home remedies for you to help keep you cool! But first we've got a question about training with your partner and how to stop the disagreements. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

What does magnesium do for you? And is it worth it to take it? Well Tiff's a big fan and she explains the best ways to use it and the benefits. Plus Tiff also answers a question from someone who's had Covid recently and is looking to slowly get back into training. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Do you struggle to control your snacking when you're watching TV? Believe it or not, there's some very simple and easy ways to trick your brain into thinking about something else, and Tiff's been putting them to the test to help you out! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Today is all about bums! Enter Tiff Hall, Bum Expert! If you're looking to grow your glutes and get some strength into them, todays episode is for you! Tiff's passionate about growing strong glutes, so she's got some routines and exercises to help you out. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

There's a huge range of diets and eating fads out there, one of the biggest is intermittent fasting but does it actually work? Tiff gives you some advice on how to tackle it if you do want to try, as well as some of the situations where it may not be right for you. Plus what fasting can do to your performance. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Believe it or not, Tiff Hall also has gym anxiety, especially when it comes to training in a very packed gym. So today she's got some tips to help get over that anxiety - and also maybe work around those busy times. Plus if you're starting out in a new gym... what's the best way to go about it? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Ladies, this one is for you! Our bodies change so much in our lives, but no more than when we're going through peri-menopause. So how do we train and what should we be doing to help ease the symptoms? Sam's asked that question and thankfully Tiff has some answers! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook If you'd like to listen to Tiff's episode with Dr Stacy Sims you can here 'Why You Should Track Your Menstrual Cycle with Dr Stacy Sims' Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

If you've got bad knees and you've always wondered how to train with them - this episode is for you! I've dealt with knee injuries my entire life and now have arthritis in both, so I am all about low impact training to help support those knees! Plus I've also got some recovery tips for you! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You've probably seen the 'legging legs' trend floating around on Tik Tok and I'm here to tell you that it's time to give it the boot! I've seen so many of these body image trends that all end up promoting bad diets and dangerous fads. Looking good is a side effect of feeling good! Plus I also answer a question about increasing your measurements when growing your muscle. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

It's one of the most common questions Tiff gets asked, but how important actually are calories? How many is too many each day and what happens when you eat too little? Tiff also shares her knowledge on macro nutrients and why it's important not to obsess too much over your calorie intake everyday. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

If you're expecting, OR you've already got kids running around this is the episode for you! Tiff takes you through the types of exercises that are safe to do whilst your pregnant, as well as why it's so important to keep training. Plus if you're juggling little ones at home, Tiff shares her advice on how to schedule yourself and your training first then think about the kids. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Today is all about training with fatigue and how to stop the boom and bust cycle. Tiff has experienced chronic fatigue previously and also rehabilitation from injuries, she shares her experience today. Plus she chats about how important recovery is, and shares some secrets from her Dad who coaches professional athletes. LINKS Listen to our previous episode on Zone 2 training here: Not all cardio is hard...io Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

We're continuing to answer your questions here on Bounce Forward! This week we are tackling the dreaded fitness plateau. In this episode Tiff gives you the top tips on how to beat the fitness plateau physically and mentally. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

We're changing things up a little bit on Bounce Forward so I'm able to answer more of your questions! Each week I'll have a few more episodes for you where I answer all your questions on things from fitness goals, to helping with plateaus and even mental health. We're kicking it off today with a question all about posture and how to remove that neck hump aka tech neck! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email your questions to Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

We've got a Gladiator filled episode for you today where Tiff chats to Alethea Boon AKA Elektra from the new season of Gladiators. They chat about the training they both had to do in preparation for Gladiators as well as how Alethea has looked after herself being in her 40s and after having a baby. Plus Alethea shares what it was like to appear at an Olympics and the Commonwealth Games and how she keeps her mindset healthy and happy. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Follow Alethea Boon on Instagram @alethea_boon Catch up on everything Gladiators @gladiatorsaus Ask Tiff your questions at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Bloating is a part of life and usually caused by what we eat or drink. But sometimes it can cause us a lot of discomfort. If you're someone who suffers from bloating frequently, it's always a good idea to see your family doctor, but today I've got some at home remedies to help ease the bloating. Plus I'm answering some of your questions like how to train around your cycle and how you can focus on recovery. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. Listen to the full episode on training with your menstrual cycle here; https://omny.fm/shows/bounce-forward/dr-stacy-sims CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

The Summer period is the most social time and with so many events and dinners out, how do you keep on track and make healthy choices? Tiff is joined by dietician Leanne Ward to give us some tips on how to keep eating out in a healthy manner. And also how to bulk out meals at home both in a nutritious way and a cheap way. Lastly Leanne answers the question what are good fats? As well as talking through supplements and if they are actually necessary? LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Follow Leanne Ward on Instagram @the_fitness_dietician Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Welcome to 2024 and the time for making New Years Resolutions! So if you've got a goal you want to hit this year, whatever it may be, I've got some handy hints to keep you on track and accountable to yourself! Habit building is hard! Plus I answer some of our favourite listener questions from you all. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

It's our second holiday bonus episode and today I’m looking back on my time as Gladiator Angel! It’s an episode where I shared the top three things I learnt from my time on the show. And keep an eye out because we'll be talking a bit more about the upcoming reboot of the show in the next few weeks! Plus ladies listen up, we know how much our menstrual cycle can impact our training, so I spoke with Dr Stacy Sims about best practices when it comes to training on your period! See you back here with a fresh episode next week! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Dr Stacy Sims @drstacysims Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Welcome to my Best Of holiday bonuses series, for the next couple of weeks, I'll be playing you some of the best moments from the year. Today I’ve put together my favourite moments from my cheat day episode where I talk all about my experience with body building and how I learned better nutrition. And we get to the bottom of sugar with nutritionist Nikki Hart! Hope you're all having a lovely holiday break, see you in the New Year! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Nikki Hart @nikkihartnutrition Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

It's the silly season! And that includes for our wallet! So instead of going over and above and sending yourself broke, I've got some handy tips and tricks to keep to the Christmas budget - and provide some healthy nutritious options for your family! RECIPES: Grilled Pineapple Skewers & Yogurt Spiced Cauliflower Bites Christmas Punch LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Everyone has sugar cravings. It is one of the top reasons people stray from their health journey. So how do you stop it? In this episode we give you the top 8 tips to beat sugar cravings, give you some great recipe ideas and answer your listener questions! RECIPES: Goat’s Cheese & Bacon Omelette Eggs with Avocado and Spinach Banana Breakfast Smoothie Top 9 Bliss Ball recipes LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

We never thought we'd be talking about washing clothes on this podcast... but sweaty gym clothes are a part of life an you want the to LAST! So, Tiff's got all your best tips on how to shop for the best quality activewear, plus a couple of tips on washing it to make it last! And she's got some home remedies to remove any blood stains and ground in dirt too! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You might know Liz Ellis as Australian Netball Legend, Queen of the Jungle or the new host of Gladiators Australia. But today you'll find out what it took for Liz to Bounce Forward from an ACL injury and a knee reconstruction to go on to play some of her best netball in the last years of her career. Plus post-career Liz also struggled with her fitness during a time when she was going through infertility treatments, so she imparts some incredible wisdom for anyone going through the same thing. And there's a fair bit of behind the scenes Gladiators goss for the new upcoming series! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Follow Liz Ellis on Instagram @lizzylegsellis Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Today I'm bringing you my top 5 tips to find an extra 20 minutes in your day! Trust me, with young kids running around I know how hard it is to find ANY time to do the things you want to. But it's not as difficult as you might think. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

You read it right! Studies have shown that swearing while working out can actually help improve your pain tolerance! And I for one am a fan! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

The Fitness Dietician Leanne Ward joins Tiff today to give us her best tips on how to save money when it comes to your grocery shop. Like ways to embrace meatless Mondays, quick and easy recipes to follow and of course her #1 tip ... PLAN! Leanne also shares why gut health is so important and how to look after it. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Leanne on Instagram @the_fitness_dietician Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Thinking about an entire overhaul of your eating can be super daunting! So today Tiff's got some helpful simple tips to swap out the junk food and reduce your sugar and salt intake as well. And don't worry, most of it you can find in your normal supermarket super easily! LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at [email protected] Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallEditor: Adrian WaltonExecutive Producer: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.