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

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

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Speaker 1: land on which I'm recording this podcast, the Wrendru people

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Speaker 1: of the Cooler Nation. I pay my respects to elders

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Speaker 1: past and present. Kerry popped up with a fantastic question. Hi, Tip,

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Speaker 1: I'm just about to hit thirty and I'm wanting to

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Speaker 1: look after myself a bit more. I'm already starting to

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Speaker 1: see a personal trainer, but I was wondering what other

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Speaker 1: specialists you think might be good to have on my

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Speaker 1: side to approach my health in a well rounded way.

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Speaker 1: Is there a perfect approach? What types of experts do

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Speaker 1: you see and would you recommend? Great question, Kerry, And

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Speaker 1: it's fantastic that you're seeing a personal trainer, because a

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Speaker 1: personal trainer would be at the top of my list.

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Speaker 1: But having said that, seeing a lot of experts, it

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Speaker 1: can get super expensive, and I like to keep it

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Speaker 1: very very simple. It can get out of control, and

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Speaker 1: I have had times in my life where I've been

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Speaker 1: a bit lost with my own plan and my own goals,

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Speaker 1: and so I've gone to see every specialist. There is

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Speaker 1: a NATUROPATHO, dietitian, a physio, a sports physio, a sports psychologists.

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Speaker 1: I've seen you know, acupuncturists, I was doing sound therapy,

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Speaker 1: I was doing you know, reiki and all of this stuff,

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Speaker 1: and at the end of the day spending a fortune,

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Speaker 1: And it could have been a lot easier for me

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Speaker 1: to just get clear with my own goals, have a

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Speaker 1: clear plan, and trust myself and do the eighty percent

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Speaker 1: hard work myself if that makes sense, and not expect

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Speaker 1: to leave it up to specialists or experts to give

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Speaker 1: me the motivation, give me the advice. I'm a big

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Speaker 1: believer in doing ninety percent yourself, and then you know,

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Speaker 1: they might bring ten percent of expertise to a situation.

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Speaker 1: But if you're looking after all of the basics like

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Speaker 1: your nutrition, your training, your sleep, hygiene, and those things

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Speaker 1: are really really, really great, then you don't really need

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Speaker 1: a whole big village of experts to tell you what

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Speaker 1: to do. In my life, I have a women's health physio,

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Speaker 1: which I think is fantastic, especially if you're in your thirties.

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Speaker 1: You may be thinking about kids, you may have had kids,

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Speaker 1: you're at that stage, and I've just finished having my children,

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Speaker 1: and I really needed that women's health physio for my

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Speaker 1: pelvic floor health for guidance around rebuilding my core after baby,

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Speaker 1: and that's been fantastic. There has been times in my

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Speaker 1: life where I've fallen off the wagon and gone to

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Speaker 1: a dietitian for a check in, and it's been a

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Speaker 1: great reminder of like, oh yeah, of course, portion size

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Speaker 1: and how to track your food if that's what your

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Speaker 1: goal is, you know, and making sure you're getting the

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Speaker 1: right macros in at the right times, and especially being

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Speaker 1: an athlete, a former athlete and having a very physically

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Speaker 1: demanding job filming you know, heaps and heaps of fitness

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Speaker 1: videos for a job, I like to check in with

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Speaker 1: a dietitian every now and then to make sure I'm

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Speaker 1: fueling my body and getting the right amount of fuel

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Speaker 1: at the right times in order to get through the

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Speaker 1: huge volumes of exercise that I do. So a check

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Speaker 1: in with a dietitian is really great every now and then. Personally,

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Speaker 1: I also go and see a myotherapist for soft tissue work,

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Speaker 1: which really aids in recovery, especially after big filming days.

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Speaker 1: I really am a big believer of having the hands

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Speaker 1: on you you know, I will spend my money on

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Speaker 1: my therapy and not get a facial and not get

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Speaker 1: my nails done, Like I don't care about that stuff,

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Speaker 1: but I do care about like looking after my muscles

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Speaker 1: and just that deep tissue massage is just the best.

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Speaker 1: And then in my arsenal I also have a physio

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Speaker 1: because I do have a history of injuries due with

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Speaker 1: my job, you know, looking after my ankles, looking after

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Speaker 1: my wrists, looking after my knees. I tend to see

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Speaker 1: a physio quite often just maintenance, keeping on top of

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Speaker 1: injuries and injury prevention. But for you, I would honestly

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Speaker 1: say personal train is great because they can touch on

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Speaker 1: the nutrition side of things. They can give you advice

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Speaker 1: on your sleep and how your health journey, having a

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Speaker 1: well rounded health journey. The next level up from that,

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Speaker 1: I think a women's health physio is a must. But

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Speaker 1: then I think you've got to just keep it simple,

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Speaker 1: carry like it can get super expensive and out of

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Speaker 1: control unless you have a specific injury or a specific concern.

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Speaker 1: You know, I have clients who are vegan and they

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Speaker 1: struggle or you know, with their nutrition, or you know,

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Speaker 1: unless there's something specific where you need to go and

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Speaker 1: seek out expert advice. I would keep it really really

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Speaker 1: simple with your PT which is great and your Women's

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Speaker 1: health visio VICKI DM me Haytif. I've never been a

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Speaker 1: big sports person, but I'm wanting to enjoy some exercise

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Speaker 1: a bit more, and I was wondering what you think

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Speaker 1: might be a good type of sport to get into

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Speaker 1: for beginners, one that's enjoyable but also good for me. Yes,

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Speaker 1: I was thinking about this, Viki and choosing a great

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Speaker 1: sport for beginners depends on your individual preferences, your fitness level,

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Speaker 1: your access to facilities, to equipment. But here are some

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Speaker 1: sports that I thought would be great for you, not

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Speaker 1: knowing your preferences and everything. So walking or hiking because

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Speaker 1: it's minimal equipment, right, good walking shoes, that's all you need.

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Speaker 1: There's heaps of health benefits. Improves your mood, your mental health,

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Speaker 1: you know, helps maintain a healthy weight, good for your

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Speaker 1: cardiovascular system, and it's low impacts, easy on the joints,

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Speaker 1: and suitable for all fitness levels. So start walking. Start

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Speaker 1: with a step count like try and name for ten

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Speaker 1: thousand steps and do a little four or five k

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Speaker 1: walk in the morning, you know, to get there. Then

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Speaker 1: if the walkings would be easy for you, you could always

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Speaker 1: level up to running or jogging. I love it because

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Speaker 1: there's flexibility. It can be done solo or with a group,

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Speaker 1: which is really motivating, no equipment needed. It's progressive, so

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Speaker 1: you can start with walking, gradually increase your pace to

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Speaker 1: jogging and then to running. You can go from I'm

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Speaker 1: going to do a three k to a five k

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Speaker 1: to a ten k. You can really progress it in

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Speaker 1: an exciting way and it's great for everything, weight loss, cardiovascular,

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Speaker 1: muscle strengthening, everything, it's great. Then can't go past swimming,

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Speaker 1: full body workout engages all the multiple muscle groups provide

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Speaker 1: so many benefits for your cardio health. It's low impact

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Speaker 1: on your joints, and it's great skill development. I reckon

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Speaker 1: like for your quarter nation and your respiratory fitness. I

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Speaker 1: love swimming. I think swimming would be a great You've

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Speaker 1: got access to a pool, great place to start. Then

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Speaker 1: I have cycling as well. I think cycling is fun,

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Speaker 1: can be done on roads, trails, stationary bikes. It's super

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Speaker 1: low impact, so enjoyable for all fitness levels, and it's

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Speaker 1: it's fun like you can get out there and go

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Speaker 1: for a bike ride and you know, really being nature

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Speaker 1: and it's just so much fun. I also have tennis

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Speaker 1: because tennis can be played with the partner, making it

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Speaker 1: really social and interactive and fun. You know, many communities

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Speaker 1: have public tennis courts available and it's great for your hand,

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Speaker 1: eye coordination, your reflexes. I just think tennis would be great,

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Speaker 1: and then I'm a little bit biased, but martial arts.

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Speaker 1: I have martial arts because taekwondo, for example, you've got

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Speaker 1: so many mental and physical benefits of strength, flexibility, discipline,

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Speaker 1: self confidence, and then skills like self defense skills, valuable

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Speaker 1: self defense techniques. And you start at white belt, right,

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Speaker 1: you start at beginner, and then it progresses through to

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Speaker 1: black belt, but very incrementally progresses, so you're always ready

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Speaker 1: for the next step. And then you're graded to yellow

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Speaker 1: belt blue red into black. And it's a great way

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Speaker 1: to set your goals. You've always got a goal. You

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Speaker 1: might be yellow belt three stripe, and then your goal

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Speaker 1: is blue belt one stripe, and then your goal is

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Speaker 1: blue belt two stripe. You're always striving for a goal,

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Speaker 1: and you never lost and you're never flailing and you

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Speaker 1: never lose motivation because you've always got a clear goal

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Speaker 1: in front of you, and it's very social. Taekwondo is

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Speaker 1: done with a partner in a class situation, in the

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Speaker 1: class environment, with instructors and mentors, and you looked after.

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Speaker 1: And anyway, I love martial arts. I could go on

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Speaker 1: about that forever. And then I also love team sports soccer, basketball,

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Speaker 1: netball encourages teamwork, socialization, great for coordination, competitive, enjoyable, it's engaging.

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Speaker 1: So I really think that for you. The tips for

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Speaker 1: choosing the right sport, You've got to look at your

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Speaker 1: interest and enjoyment. Choose something that you find enjoyable. You've

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Speaker 1: got to think about accessibility, like can you get to

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Speaker 1: a swimming pool? Do you have a bike? Is it

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Speaker 1: feasible for you to take classes around your work schedule.

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Speaker 1: Then you've got to look at your physical condition, like

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Speaker 1: do you have any existing health conditions, physical limitations? What's

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Speaker 1: your overall fitness level? Like social aspects, have a look

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Speaker 1: at that, decide if you prefer solo activities or team sports.

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Speaker 1: And then your goals what are your goals your health

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Speaker 1: and fitness goals? Is it improving your cardio health, building strength,

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Speaker 1: reducing stress, like where'd you sit with that, so once

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Speaker 1: you're clear on those four or five things, you'll be

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Speaker 1: able to really assess what sport will be right for you.

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Speaker 1: Thanks so much for listening to Bounce Forward. I absolutely

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Speaker 1: love having your company, So please DM me on Instagram

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Speaker 1: at tiphoul Underscore XO and let me know all the

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Speaker 1: questions you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast out Speak soon. Happy Days,