1
00:00:01,760 --> 00:00:04,960
Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiffhoul,

2
00:00:05,320 --> 00:00:08,160
Speaker 1: I'd like to acknowledge the traditional custodians of the land

3
00:00:08,160 --> 00:00:11,559
Speaker 1: on which I'm recording this podcast, the warundry people of

4
00:00:11,600 --> 00:00:15,000
Speaker 1: the Cooler Nation. I pay my respects to elders past

5
00:00:15,120 --> 00:00:21,680
Speaker 1: and present. Meg Tiff, I'm hoping you can help me out.

6
00:00:22,000 --> 00:00:25,240
Speaker 1: I've heard a lot about epsin Salt Barts for recovery

7
00:00:25,360 --> 00:00:27,920
Speaker 1: after working out, but I'm not sure if the benefits

8
00:00:27,920 --> 00:00:31,240
Speaker 1: are actually true. What are some great ways to help

9
00:00:31,320 --> 00:00:34,400
Speaker 1: my muscle solness and recovery after working out?

10
00:00:35,200 --> 00:00:38,640
Speaker 2: Fsin Salt Barts? Yes, well, what are they?

11
00:00:38,760 --> 00:00:43,159
Speaker 1: It involves just soaking yourself in water mixed with magnesium sulfate.

12
00:00:44,159 --> 00:00:47,360
Speaker 1: You can get EPs and salts at the supermarket or

13
00:00:47,400 --> 00:00:54,280
Speaker 1: the chemists, and they're popular for many wellness benefits, but

14
00:00:54,880 --> 00:01:00,360
Speaker 1: mostly they're really popular because of muscle relaxation and pain relief.

15
00:01:00,480 --> 00:01:03,760
Speaker 1: So if you're having sore muscles, epsin salt bas can

16
00:01:03,840 --> 00:01:08,760
Speaker 1: help alleviate that muscle soreness, reduce muscle cramps, relax the

17
00:01:08,840 --> 00:01:13,920
Speaker 1: muscles really important, and also have some effect on joint pain,

18
00:01:14,840 --> 00:01:19,440
Speaker 1: reducing stiffness and helping people with arthritis and joint issues.

19
00:01:20,160 --> 00:01:23,560
Speaker 1: And then you've got like the beautiful stress reduction and relaxation.

20
00:01:23,760 --> 00:01:27,840
Speaker 1: So the magnesium absorption, which is the key component of

21
00:01:27,880 --> 00:01:30,119
Speaker 1: the EPs and salts, can be absorbed through the skin,

22
00:01:30,720 --> 00:01:33,880
Speaker 1: helping to reduce stress and promote relaxation and help you

23
00:01:33,920 --> 00:01:34,600
Speaker 1: with your sleep.

24
00:01:34,680 --> 00:01:36,319
Speaker 2: And it has a calming effect.

25
00:01:36,600 --> 00:01:38,759
Speaker 1: The warm water combined with the EPs and salts, Oh

26
00:01:38,800 --> 00:01:42,800
Speaker 1: feel so soothing and calming and just beautiful, and it

27
00:01:42,880 --> 00:01:45,199
Speaker 1: really does improve your sleep. So I love an epsin

28
00:01:45,280 --> 00:01:49,280
Speaker 1: salt bath before sleep because it can really help you

29
00:01:49,840 --> 00:01:53,520
Speaker 1: get a deeper, better quality sleep. And then you've got

30
00:01:53,520 --> 00:01:59,320
Speaker 1: the detoxification. So the epsin salt baths are believed to

31
00:01:59,440 --> 00:02:02,920
Speaker 1: help draw toxins from the body through the skin, promoting

32
00:02:02,960 --> 00:02:07,280
Speaker 1: a sense of cleansing and detoxification and also skin health.

33
00:02:07,280 --> 00:02:10,280
Speaker 1: You've got the exfoliation from the salts and it can

34
00:02:10,320 --> 00:02:15,320
Speaker 1: sue the irritation, so very popular with conditions such as exma, psoriasis,

35
00:02:15,800 --> 00:02:21,240
Speaker 1: and I really love it for reduced inflammation, anti inflammatory

36
00:02:21,240 --> 00:02:25,079
Speaker 1: properties of magnesium really important for muscles and joints, and

37
00:02:25,520 --> 00:02:28,920
Speaker 1: improve circulation. So you've got the blood flow. Soaking in

38
00:02:28,960 --> 00:02:32,640
Speaker 1: the warm water with the salts improves blood circulation. Which

39
00:02:32,680 --> 00:02:36,960
Speaker 1: aids overall muscle recovery and also cardiovascular health, which is

40
00:02:37,000 --> 00:02:43,400
Speaker 1: something that people don't often talk about. It's really easy

41
00:02:43,440 --> 00:02:45,600
Speaker 1: to take inn epps and salt bath. You just basically

42
00:02:45,680 --> 00:02:48,320
Speaker 1: fill up the tub one to two cups of epps

43
00:02:48,400 --> 00:02:51,280
Speaker 1: and salts, stir them into the water, let them dissolve

44
00:02:51,320 --> 00:02:53,560
Speaker 1: a little bit, and then soak in the bath for

45
00:02:53,600 --> 00:02:58,080
Speaker 1: about twenty minutes and let the relaxation take over and unwind,

46
00:02:58,760 --> 00:03:01,520
Speaker 1: and then you just you can rinse off with fresh

47
00:03:01,600 --> 00:03:04,320
Speaker 1: water after the bath. But I don't think if unless

48
00:03:04,320 --> 00:03:07,079
Speaker 1: you have really sensitive skin, I would just dry off

49
00:03:07,120 --> 00:03:10,440
Speaker 1: as normal, drink a lot of water because in the bath,

50
00:03:10,440 --> 00:03:13,760
Speaker 1: because it can be a bit dehydrating. Sometimes make sure

51
00:03:13,760 --> 00:03:17,519
Speaker 1: you stay hydrated, ensure that you don't have any allergies

52
00:03:17,600 --> 00:03:22,840
Speaker 1: to magnesium sulfate. That's probably an important one. But you

53
00:03:22,919 --> 00:03:26,880
Speaker 1: also asked me about muscle recovery techniques. My top tips

54
00:03:27,680 --> 00:03:31,760
Speaker 1: so EPs and salts is up there. Absolutely I love

55
00:03:31,840 --> 00:03:35,280
Speaker 1: EPs and salts, but I also love active recovery, so

56
00:03:35,400 --> 00:03:39,360
Speaker 1: doing some light exercise around my heavier exercise days, so

57
00:03:39,440 --> 00:03:44,520
Speaker 1: engaging in low intensity activities such as walking, swimming, cycling

58
00:03:44,600 --> 00:03:48,320
Speaker 1: to increase blood flow to the muscles and aiding that

59
00:03:48,400 --> 00:03:52,560
Speaker 1: recovery without causing additional stress. I think is really really great.

60
00:03:53,320 --> 00:03:57,600
Speaker 1: Big fan of stretching, but I like dynamic stretching. Incorporating

61
00:03:57,720 --> 00:04:02,920
Speaker 1: dynamic stretches into warm HUT routine prepares muscles for exercise

62
00:04:03,120 --> 00:04:07,720
Speaker 1: and it really reduces post workout soreness. The static stretching

63
00:04:07,800 --> 00:04:13,200
Speaker 1: can be important to it helps improve flexibility, but I

64
00:04:13,240 --> 00:04:16,760
Speaker 1: think getting your body warm for exercising, I always focus

65
00:04:16,839 --> 00:04:21,000
Speaker 1: on dynamic stretching, pham rolling and massage. I'm a big

66
00:04:21,040 --> 00:04:25,000
Speaker 1: fan of this self. My fascial release so foam rolling

67
00:04:25,120 --> 00:04:28,279
Speaker 1: helps release muscle knots and improve circulation.

68
00:04:29,000 --> 00:04:30,200
Speaker 2: Just grab a phoam roller.

69
00:04:30,200 --> 00:04:34,280
Speaker 1: They're not expensive and there's heaps of YouTube tutorials. I've

70
00:04:34,279 --> 00:04:38,080
Speaker 1: got some on my Instagram on how to do pham rolling.

71
00:04:38,600 --> 00:04:41,719
Speaker 1: And then I really love a regular massage like some

72
00:04:41,839 --> 00:04:46,160
Speaker 1: myiotherapy to get into those trigger points and release the muscles.

73
00:04:46,560 --> 00:04:48,760
Speaker 1: And then something that people don't often talk about is

74
00:04:48,760 --> 00:04:54,200
Speaker 1: proper nutrition and hydration. So getting your adequate protein for

75
00:04:54,360 --> 00:04:58,240
Speaker 1: muscle repair and growth, having your carbohydrates and not cutting

76
00:04:58,240 --> 00:05:02,960
Speaker 1: out carbs and eating healthy fas helps to promote recovery

77
00:05:03,480 --> 00:05:06,520
Speaker 1: and your post workout nutrition is really important, So it

78
00:05:06,520 --> 00:05:09,200
Speaker 1: should be a meal or a snack containing protein and

79
00:05:09,240 --> 00:05:13,279
Speaker 1: carbohydrates within thirty to sixty minutes after exercise to replenish

80
00:05:13,279 --> 00:05:15,960
Speaker 1: the glycogen stores and promote that muscle repair.

81
00:05:16,040 --> 00:05:19,440
Speaker 2: It's really really important. And then you know you got your.

82
00:05:19,279 --> 00:05:23,960
Speaker 1: Rehydration, which is really important, your electrolyte balance. Consider consider

83
00:05:24,040 --> 00:05:27,880
Speaker 1: some electrolyte drinks if you don't already take electrolytes.

84
00:05:27,880 --> 00:05:31,400
Speaker 2: It's really important. And then I talk about it a lot, but.

85
00:05:31,400 --> 00:05:35,920
Speaker 1: Sleep is important, you know, getting good quality, consistent sleep

86
00:05:35,960 --> 00:05:38,240
Speaker 1: and a good quality consistent sleep schedule.

87
00:05:38,960 --> 00:05:40,880
Speaker 2: And then there's also which.

88
00:05:40,720 --> 00:05:45,560
Speaker 1: I've spoken about on this podcast before, cold therapy and

89
00:05:45,680 --> 00:05:50,840
Speaker 1: heat therapy, so ice baths soaking in cold water, ice packs,

90
00:05:50,880 --> 00:05:53,760
Speaker 1: applying ice to saw areas can help. And then the

91
00:05:53,800 --> 00:05:56,760
Speaker 1: heat therapy, so warm baths like a warm epsom salt

92
00:05:56,839 --> 00:06:00,080
Speaker 1: bath to improve that blood flow aids in that recovery.

93
00:06:00,279 --> 00:06:03,520
Speaker 1: And also heat packs really good. And then you know

94
00:06:03,680 --> 00:06:06,680
Speaker 1: that you can also do things like compression therapy, like

95
00:06:07,040 --> 00:06:11,880
Speaker 1: compression garments, wearing compression clothing, leggings, you know, things over

96
00:06:11,880 --> 00:06:16,000
Speaker 1: your calves, compression socks that can really help with recovery

97
00:06:16,040 --> 00:06:20,280
Speaker 1: as well. But the basic basic basics of it is

98
00:06:21,360 --> 00:06:24,159
Speaker 1: really managing your rest and recovery days, making sure that

99
00:06:24,200 --> 00:06:28,880
Speaker 1: you schedule in rest and active rest and recovery days

100
00:06:29,000 --> 00:06:33,280
Speaker 1: around your training schedules so that you're not getting that

101
00:06:33,560 --> 00:06:37,200
Speaker 1: really hardcore muscle soreness. So I'd say, if you are

102
00:06:37,320 --> 00:06:42,840
Speaker 1: experiencing really sore saw muscles and doms, you're not having

103
00:06:42,960 --> 00:06:45,760
Speaker 1: enough adequate rests, So have a look at your training

104
00:06:45,800 --> 00:06:50,640
Speaker 1: schedule and maybe tweak that. Thanks so much for listening

105
00:06:50,680 --> 00:06:53,560
Speaker 1: to Bounce Forward. I love having your company, so please

106
00:06:53,680 --> 00:06:57,479
Speaker 1: dm me on Instagram at tip haul Underscore XO and

107
00:06:57,600 --> 00:06:59,840
Speaker 1: let me know what topics you'd love me to cover.

108
00:07:00,440 --> 00:07:03,200
Speaker 1: Don't forget to rate and review me on your podcast

109
00:07:03,240 --> 00:07:04,280
Speaker 1: out Speak soon.

110
00:07:04,640 --> 00:07:05,400
Speaker 2: Happy Days,