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Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiff Paul.

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

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Speaker 1: in which I'm recording this podcast, the Werendru 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. Torah reached out to me. I struggle with

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Speaker 1: jim anxiety, bad tip. How do I overcome it? And

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Speaker 1: where do I start with a lifting routine? Oh Gintimidation

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Speaker 1: is a real thing. I feel it. I feel it

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Speaker 1: in all gyms. I've just started at a new gym.

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Speaker 2: My old gym was sold.

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Speaker 1: It was a little boutique, beautiful boutique gym, and now

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Speaker 1: it's become a franchise twenty four to seven kind of

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Speaker 1: commercial gym full of cardio equipment and machines. Whereas my

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Speaker 1: old boutique gym had a little dojo in it and

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Speaker 1: it was really lightful women and anyway, all the bros

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Speaker 1: have moved in and it's it's just a different vibe.

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Speaker 1: And I'm like, you know, in like sweaters and wind

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Speaker 1: cheaters and hoodies and you know, leggings and kind of

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Speaker 1: covering up and like not wanting to be seen and

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Speaker 1: I'm just embarrassed, and I feel it. I feel that anxiety,

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Speaker 1: especially around a new setup in a gym where there

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Speaker 1: are all these new machines and I'm like.

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Speaker 2: What do these machines do?

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Speaker 1: They've got QR codes you meant to scan and then

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Speaker 1: you know how to use the machine.

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Speaker 2: It teaches you and it's all high tech stuff.

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Speaker 1: There's a spray tan machine in the corner you can

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Speaker 1: just walk into and get tanned on your way out

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Speaker 1: of the gym. It's crazy, right, And I honestly feel

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Speaker 1: that anxiety, and especially in some gyms which are real brohns,

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Speaker 1: it's hard for women to find their groove. So how

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Speaker 1: do you set up equipment? Where do you go to first?

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Speaker 1: How do you set up a little circuit? How do

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Speaker 1: you work into sets with other people when they're using

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Speaker 1: a machine or they're on their phones, and you know

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Speaker 1: what is etiquette?

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Speaker 2: And it is so confusing.

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Speaker 1: First you want to master you know, the movement patterns

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Speaker 1: and the technique I reckon of the fundamental exercise that

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Speaker 1: strengthen your body.

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Speaker 2: So forget complicated bar bell setup, smith machines, pulleys.

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Speaker 1: Just start with dumbbells and find a little space and

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Speaker 1: that's where you can practice your squats, your dead lips,

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Speaker 1: you know, developing the movement patterns that challenge your body

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Speaker 1: without fatiguing it too much. And this can you know,

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Speaker 1: really help you learn and start with low rep rangers

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Speaker 1: so there's minimal fatigue, and this helps you.

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Speaker 2: To really master technique right.

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Speaker 1: And if you've got a really good online program that

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Speaker 1: is coached, you know you'll get a lot of technique

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Speaker 1: and tips from that.

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Speaker 2: Dumbbells are your best friend.

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Speaker 1: You can be in a gym, get your dumbbells and

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Speaker 1: just find your groove in a corner, like it's great.

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Speaker 1: The other thing I would recommend is warming up really

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Speaker 1: well on a piece of fitness equipment like the elliptical

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Speaker 1: or treadmill or a bike, and looking over on your phone,

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Speaker 1: in your notes or wherever you keep your plan and

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Speaker 1: just going, okay, this is my plan for today. Just

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Speaker 1: taking two minutes to take in the room, get your zen,

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Speaker 1: go over the plan that you need, eyeball the equipment

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Speaker 1: that you need, and just have a moment. You don't

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Speaker 1: have to walk into the gym and be like right,

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Speaker 1: we're on, let's go, Like I think you need to

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Speaker 1: really just collect yourself for a second, and then you

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Speaker 1: can start working your way around the room. When starting

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Speaker 1: any program, I recommend being conservative with the amount of

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Speaker 1: weight you lift in week one, which means start light,

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Speaker 1: focus on lifting technique, and then you can progress each week,

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Speaker 1: because when you start with the strength training, it's going

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Speaker 1: to hurt. You're going to get delayed on set, muscle soreness,

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Speaker 1: the doms, and not in a bad way. It's not

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Speaker 1: going to hurt hurt. It's just going to be like, oh,

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Speaker 1: I can feel I worked out. But by week four

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Speaker 1: you will see improved in strength. It only takes four

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Speaker 1: weeks and you'll feel so much more confident with the

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Speaker 1: movements just using those dumbbells that you'll be like, Okay,

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Speaker 1: I'm ready for a bar bell, I'm ready to use

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Speaker 1: the cables, I'm ready to move onto the Smith machine.

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Speaker 1: When it comes to developing strength, or like transforming your body,

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Speaker 1: you gradually want to increase the intensity each week, So

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Speaker 1: that's either increasing the amount of weight you lift, or

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Speaker 1: increasing the number of reps you perform, or gradually increasing

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Speaker 1: the degree difficulty of the movement. But these improvements will

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Speaker 1: add up over time, and before long you'll you'll definitely

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Speaker 1: reach your goals. So my number one tip is to

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Speaker 1: follow a program. You need a structured training program. You

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Speaker 1: can't go into a gym and be like a bit

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Speaker 1: of this and a bit of that, like a bit

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Speaker 1: of this and a bit of that. If you're baking

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Speaker 1: a cake, You're just not going to get a cake

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Speaker 1: at the end, are you.

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Speaker 2: You just really need you need to have a recipe.

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Speaker 1: So it's essential for the body to be continually chat

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Speaker 1: challenged and to develop. So honestly, try a gym, an

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Speaker 1: app someone at the gym, like a professional PT, or

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Speaker 1: you can split a session with a friend. If it's

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Speaker 1: too expensive, you can ask gyms. They even have programs

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Speaker 1: you can buy and they'll walk you through it and

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Speaker 1: teach you the technique and show you the machines and

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Speaker 1: how it works, and then hand over the program and

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Speaker 1: then you're off. But really, following a program is really

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Speaker 1: important because you want to come out hitting those goals,

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Speaker 1: and you do need a structured training program for that.

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Speaker 1: So in summary, I think that the certainty of having

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Speaker 1: a program takes away the anxiety, because anxiety is uncertainty,

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Speaker 1: and I get most anxious when I walk into a

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Speaker 1: gym and I just haven't got a plan. I don't

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Speaker 1: know what day Am I doing legs? Am I doing

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Speaker 1: a conditioning session? Am I doing cardio? What am I

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Speaker 1: going to run around and use all the machines? And

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Speaker 1: am I on the dumbbells? What am I doing today?

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Speaker 1: That's when I get anxious. But if you have a plan,

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Speaker 1: it takes the anxiety out of it. And then I'd

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Speaker 1: also reach out to a friend. I have a really

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Speaker 1: good friend, Tash. We train together. She trains me sometimes

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Speaker 1: like she's she's also my PT and you know, I

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Speaker 1: couldn't do it without her because she's there, she's you know.

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Speaker 1: We work into equipment together. You know, like today we

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Speaker 1: wanted to use a bench, it was being used. We

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Speaker 1: had to come up with something else. We went to

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Speaker 1: the kettlebells, Like you know, you need to be inventive,

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Speaker 1: but having that brand there to also spot you, to

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Speaker 1: make sure that you can lift heavy, that you are

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Speaker 1: doing the right technique, to be there in case you

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Speaker 1: get nervous.

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Speaker 2: I get nervous with bar bells.

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Speaker 1: Absolutely, when I'm doing a chest press or something or

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Speaker 1: a dead lift, I get nervous. And it's just so

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Speaker 1: nice having someone there, having that support and that accountability

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Speaker 1: from a friend is just gold, so make sure you do.

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Speaker 1: And also, if it's your first time in a gym space,

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Speaker 1: get a tour. Ask someone at the front desk to

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Speaker 1: give you a tour to show you around the different

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Speaker 1: spaces of the gym, the different machines. They should all

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Speaker 1: offer this at every gym, commercial, boutique, whatever. It's a

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Speaker 1: really good way to kind of get settled into that

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Speaker 1: new space. So don't be intimidated by the gym. Women

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Speaker 1: need to be in gyms, absolutely need to be in gym,

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Speaker 1: so own it, but get a plan together, find some support,

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Speaker 1: and just don't give into that anxiety because you'll feel

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Speaker 1: so much better after a workout and endorphins and everything.

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Speaker 1: Every time you go like anything that's hard or outside

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Speaker 1: your comfort zone, it will get easier and easier and easier.

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Speaker 1: So just keep showing up. Thanks so much for listening

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Speaker 1: to Bounce Forward. I really love having your company, So

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Speaker 1: please dm me on Instagram at tif Hall Underscore XO

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Speaker 1: and let me know what topics you'd like me to cover.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: out Speak soon.

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Speaker 2: Happy Days,