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Speaker 1: Hi, welcome back to Bounce Forward with Me. Tip, Paul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast. The wereundry people of

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Speaker 1: the cooler nation. I pay my respects to elders past

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Speaker 1: and present. I had a brilliant question come in from

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Speaker 1: Gemma Hay. Tip, I'm hoping you might be able to

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Speaker 1: help me with the breathing when I'm lifting having weight.

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Speaker 2: So I don't know how to breathe right.

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Speaker 1: I keep holding my breath during moves whilst I work

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Speaker 1: out and feel like I get tight across my lower ribs.

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Speaker 1: Is this bad for the movement? Is there a rule

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Speaker 1: of breathe out as you lift or in as you

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Speaker 1: lower or something like that. Okay, this is such a

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Speaker 1: good question, and it's something I keep coming back to

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Speaker 1: as a trainer and relearning myself. So the number one

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Speaker 1: overarching umbrella rule is you exhale on the effort. So

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Speaker 1: proper breathing technique is really crucial during resistance training because

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Speaker 1: it does hence your performance, it helps maintain the good form,

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Speaker 1: and it does prevent injuries. So let's go through a

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Speaker 1: little bit about the exhale on effort. Thing right, So

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Speaker 1: general rule, exhale on the effort. So for more resistant

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Speaker 1: training exercises, the best practice is to exhale during the

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Speaker 1: exertion phase when it feels the toughest, which is typically

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Speaker 1: when you lift, push, or pull the weight against gravity.

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Speaker 1: Inhale during the easier phase, which is known as the

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Speaker 1: eccentric phase, when you're lowering the weight or returning to

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Speaker 1: that starting position. So I'll give you a few examples

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Speaker 1: of that. So you've got say a bench press. You

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Speaker 1: inhale as you lower the bar to your chests like

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Speaker 1: it's against you know you're you're coming down, and then

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Speaker 1: you exhale as you press it up. That's the effort

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Speaker 1: you're moving against gravity. Up up, up, up up. Squats

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Speaker 1: inhale as you lower into the squad. Pretty simple, right,

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Speaker 1: Exhale as you push up to stand against gravity. Lift

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Speaker 1: same in hell as you lower yourself down the bar

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Speaker 1: glides down past your shins. Then you exhale as you

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Speaker 1: lift the bar off the ground. It's really important to

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Speaker 1: think about your diaphragm in this context. So diafromatic breathing

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Speaker 1: practice breathing deeply into your belly, not just your chest,

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Speaker 1: so type of breathing that engages the diaphragm and provides

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Speaker 1: better oxygen exchange in stability to your core. It helps

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Speaker 1: in maintaining that intra abdominal pressure that supports your spine

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Speaker 1: during heavy lifts. So you really want to breathe down

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Speaker 1: and deep and expand that diaphragm, not up high on

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Speaker 1: your chest where your boobs move.

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Speaker 2: Okay, now, really want to avoid holding your breath.

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Speaker 1: While some advanced lifters use some maneuvers in holding their

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Speaker 1: breath and the exertion phase to maintain that intra abdominal

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Speaker 1: pressure and stabilize their core and heavy lifts, it can

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Speaker 1: increase blood pressure and it should be use very cautiously

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Speaker 1: and only by really advanced lifters. So beginners should focus

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Speaker 1: on continuous breathing. There's no reason to hold your breath.

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Speaker 1: Advance lifters you'll see doing this, but their advance and

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Speaker 1: they know what they're doing.

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Speaker 2: I don't do that.

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Speaker 1: I'm not an advanced lifter. There's just no reason for it.

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Speaker 1: You also want to avoid excessive tension in your body.

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Speaker 1: Remain relaxed. Try not to tighten up.

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Speaker 2: Or shrug your shoulders as you breathe.

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Speaker 1: Keep your neck and shoulders relax and focus on just

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Speaker 1: moving the air in and out smoothly. And it does

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Speaker 1: take practice. Practice makes perfect in all things. And you

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Speaker 1: really want to consistently apply the correct breathing techniques and

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Speaker 1: make it a habit and match your breathing to the movement,

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Speaker 1: so coordinate your breathing with the movements to maximize that

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Speaker 1: stability and that power. So synchronization helps in like really

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Speaker 1: finding that coordination of the breath where you're inhaling, exhaling

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Speaker 1: and moving with it.

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Speaker 2: It's not easy, and I.

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Speaker 1: Don't want you to get caught up in overthinking the

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Speaker 1: breathing and getting paralysis by analysis where you just can't

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Speaker 1: do the movement because the breath is stuffing you up.

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Speaker 1: It should be effortless and just always think exhale on

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Speaker 1: the exertion. But implementing a bit of breathing around your

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Speaker 1: heavier lifts exhaling on the exertion shase will really enhance

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Speaker 1: your strength performance and reduce the risk of injury. So

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Speaker 1: you really do want to avoid those injuries, and using

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Speaker 1: your breath is the greatest tool, and it's also a

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Speaker 1: fantastic training tool for things like when you're impilates and you're.

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Speaker 2: Really working the core.

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Speaker 1: Exhaling on the effort is really important because again it's

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Speaker 1: providing a stronger contraction to the abs, you're going to

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Speaker 1: get a stronger care workout. So in pilates, for example,

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Speaker 1: and in yoga, the breath is very important. It's a

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Speaker 1: great way to learn the breathing techniques. But we're talking

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Speaker 1: resistance training here, so excel on the effort. That's the rule,

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Speaker 1: and don't overthink it. That's the two tips I have

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Speaker 1: for you. If you're struggling with your breathing and you

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Speaker 1: don't know where to start, and it seems to always

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Speaker 1: stuff you up, and you're just wanting to get into

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Speaker 1: some resistance training, but you want to make sure you're

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Speaker 1: doing it right, then I would suggest taking some pilates

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Speaker 1: classes Fantastic Polarates classes online. TXO my app has some

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Speaker 1: fantastic pilates classes where Steph our Polarti's trainer will teach

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Speaker 1: you the correct breath and when to breathe within the

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Speaker 1: movements and it will become second nature. After a couple

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Speaker 1: of workouts, you're like, oh, I've totally got this, and

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Speaker 1: then you can progress to doing some of your weight training,

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Speaker 1: But pilarts is a fantastic foundation for learning breath learning

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Speaker 1: that mind to muscle connection, which muscles am I working isolating?

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Speaker 1: Being able to talk to your body in a sense

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Speaker 1: and really get those fantastic results from the basics, which

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Speaker 1: is breath and connection. Julia came to me, Tiff, I

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Speaker 1: was wondering, what do you do with all your old runners?

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Speaker 1: You said in an earlier EP. You get new runners

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Speaker 1: around every six months. Do you donate them or hand

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Speaker 1: them down? I've heard that some places turn them into

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Speaker 1: floors or send them to third world countries. I've taken

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Speaker 1: mine to Rebel recycle footwear previously. Yes, this is such

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Speaker 1: a great question, and I do run out my runners

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Speaker 1: quite quickly and do need to replace them.

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Speaker 2: And I'm very particular about my feet. I always want

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Speaker 2: my feet to.

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Speaker 1: Be looked after because I can't stand having sore feet.

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Speaker 1: Look In Australia, there are several really effective ways to

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Speaker 1: recycle your old running shoes and ensure you don't end

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Speaker 1: up in landfill or contribute to sustainable practices. So I

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Speaker 1: really like the Nike Reuser Shoe program. So Nike's Reuser

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Speaker 1: Shoe program is one of the most prominent, and they

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Speaker 1: accept any brand of athletic shoes at certain collection points,

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Speaker 1: and the shoes are then ground up and turned into

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Speaker 1: material used in sports surfaces like basketball courts and tennis

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Speaker 1: courts and running tracks, and you know, I love that.

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Speaker 1: When your shoes can't handle another trip around the park

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Speaker 1: or whatever, then take them to Nike. They donate use

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Speaker 1: athletic shoes and clothing as well, so they have an

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Speaker 1: initiative called Move to Zero, which is a journey towards

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Speaker 1: zero carbon and zero waste. So you can drop off

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Speaker 1: your use athletic gear as well at a participating Nike

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Speaker 1: retail store and they will sort it, determine what can

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Speaker 1: be recycled, what can be clean, what can be donated,

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Speaker 1: And I just think that's amazing. And most stores accept

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Speaker 1: any brand of athletic sneakers, so they don't have to

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Speaker 1: be Nike. Just nothing with cleats or spikes, So that's

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Speaker 1: that's the only thing. So that's one way of doing it.

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Speaker 1: Then there's also I really like Save our Souls initiative,

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Speaker 1: So my gym mats at home are made from recycled shoes,

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Speaker 1: which I think is so cool. Every year, one hundred

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Speaker 1: million pairs of shoes end up in landfill.

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Speaker 2: That's just such a big number.

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Speaker 1: And this initiative by some sports stores, like you might know,

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Speaker 1: the Athlete's Foot in Australia for example, allows you to

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Speaker 1: drop off your old athletic shoes in store and these

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Speaker 1: shoes are then recycled into a range of products, so

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Speaker 1: gym mats and flooring kickboards, for example. So that's a

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Speaker 1: really good way to just drop them off at the

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Speaker 1: Athlete's Foot. I think I usually save up like three

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Speaker 1: pairs or whatever and take them down. Then you've got

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Speaker 1: local recycling programs. You can check with your local carencil

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Speaker 1: and they have specific recycling footwear programs, so that's a

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Speaker 1: really good way to know what locally you can do.

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Speaker 1: There are also charity organizations. I usually wreck my shoes

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Speaker 1: and I don't really want to donate them because they

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Speaker 1: are so banged up. I would feel bad about someone

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Speaker 1: wearing them. But if your shoes aren't that banged up,

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Speaker 1: organizations like the Salvation Army Vinnis local homeless shelters they

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Speaker 1: will want worn shoes to help those in need. And

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Speaker 1: there's also a lot of upcycling projects, So if you're

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Speaker 1: into DIY projects. You can upcycle your old running shoes

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Speaker 1: into something new such as planters, pet toys, art projects.

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Speaker 1: These are fun ways to give your shoes a new life.

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Speaker 1: So you can really have a google on some upcycling projects.

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Speaker 1: And then there are specialized sort of recycling services. Companies

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Speaker 1: like TerraCycle offer recycling programs for difficult to recycled materials,

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Speaker 1: including shoes. Sometimes it comes with a fee, but it

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Speaker 1: ensures that your shoes are recycled properly, so that's really

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Speaker 1: good to know that they're going to be recycled properly.

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Speaker 1: The Australian fitness industry, like many sectors worldwide, is increasingly

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Speaker 1: trying to be more eco friendly and reduce their environmental footprint,

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Speaker 1: which is really good. So some of the ways the

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Speaker 1: fitness industry is starting to do that. I really like

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Speaker 1: eco friendly equipment, so you've got your recycled materials. Like

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Speaker 1: I mentioned, you can have your everything from yoga mats

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Speaker 1: made from natural recycled rubber to weights made from recycled

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Speaker 1: steel and energy efficient machines. Some cardium machines like treadmills

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Speaker 1: and stationary bikes are designed to use minimal electricity and

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Speaker 1: even generate power whilst in use, which is super cool.

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Speaker 1: We're seeing some sustainable facilities pop up, like green buildings.

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Speaker 1: New gym facilities are often built into green building standards,

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Speaker 1: which include improved energy efficiencies, water saving fixtures, better indoor environmental.

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Speaker 2: Quality, solar power.

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Speaker 1: Many gyms are installing solar panels now to reduce reliance

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Speaker 1: on non renewable energy sources, and alied lighting which is

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Speaker 1: really great for lower energy bills. And lots of waste

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Speaker 1: reduction initiatives. So we've got recycling programs where gyms are

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Speaker 1: really looking at how they handle waste products such as paper,

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Speaker 1: plastic and metal. And lots of digital apps, you know,

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Speaker 1: moving to digital platforms, so class booking, memberships, management, your

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Speaker 1: training guides, it's all reducing paper use, which is great.

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Speaker 1: So you know, we're trying, and there's a lot of

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Speaker 1: community and advocacy. So fitness industry really does cultivate community

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Speaker 1: and there are a lot of communities and they're offering

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Speaker 1: workshop seminars sustainability within their fit context and that's really great.

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Speaker 1: There's lots of sponsorship, local environmental groups and events getting involved.

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Speaker 1: It's definitely improving. There's probably a long way to go.

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Speaker 1: But such a great question and definitely something to think about.

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Speaker 1: And I hate that I run out my shoes so quickly,

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Speaker 1: but I'd like to think that I am giving back

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Speaker 1: by remolding my shoes into my gym mats or yoga mats,

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Speaker 1: which is just so great. And there's always something you

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Speaker 1: can do to recycle and to save the planet. Thanks

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Speaker 1: so much for listening to Bounce Forward. I love having

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Speaker 1: your company, so please DM me and get in touch

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Speaker 1: on Instagram at tip haul underscore XO. Let me know

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Speaker 1: what topics and questions you'd love me to cover. Don't

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Speaker 1: forget to rate and review me on your podcast apt

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Speaker 1: Speak soon.

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Speaker 2: Happy Days,