Bounce Forward

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 bounceforward@novaentertainment.com.au   Find out mor...

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...

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 bounceforward...

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 Si...

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...

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 o...

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...

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 H...

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 cardi...

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 bounceforward@novaentertainment.com.au   Find out more about Tiff...

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...

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 s...

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 o...

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...

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 bouncef...

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 wit...

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...

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 , Youtu...

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 Tif...

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 @...

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 infe...

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 bounceforward@novaentertainment.com.au   Find out more about Tiff Hall and T...

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 bounceforward@novaentertainment.com.au   Find out more about Tiff Hall and TXO https://mytxo.com/   Follow Nova Podcasts on Instagram for videos from the podcast and beh...

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 T...

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 bounceforward@novaentertainment.com.a...