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Speaker 1: Hi, am, welcome back to Bounce Forward with me, Tifhoul.

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

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Speaker 1: of which I'm recording this podcast, the Warunderie 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. Julia messaged me, Hey, Tiff, what are your

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Speaker 1: thoughts on people filming content in public gyms? As someone

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Speaker 1: who films a lot of your workouts for your community,

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Speaker 1: what do you think about it being done in a

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Speaker 1: public space.

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Speaker 2: Yes.

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Speaker 1: Now, I do film my workouts a lot, but I

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Speaker 1: film them in my home, their home workouts, in my

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Speaker 1: back garden. Occasionally I'll feel myself exercising in a gym,

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Speaker 1: but if I do, my friend will film me. No

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Speaker 1: one else is around, no one else is in the

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Speaker 1: background of the videos, and I make sure that the

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Speaker 1: timing is right.

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Speaker 2: Famously, a Melbourne gym.

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Speaker 1: Owner has banned he has banned tripods and filming in

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Speaker 1: his gyms, and he's got a lot of gyms in Melbourne,

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Speaker 1: and I just applaud him. He said, it's become an

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Speaker 1: absolute circus where one day he walked into his gym

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Speaker 1: and he nearly tripped over seven tripods, and even at

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Speaker 1: the gyms that I train out, and I train around

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Speaker 1: at different gyms because I've got a lot of friends

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Speaker 1: and I've got a lot of colleagues and things, and

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Speaker 1: they say come down and do a session, and I do.

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Speaker 2: I love catching up with people. It's like very social

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Speaker 2: for me.

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Speaker 1: I can't believe how many like drink bottles and the

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Speaker 1: lean their phones up and I'll just be trying to

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Speaker 1: do a session and all of a sudden, I'm in

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Speaker 1: the background of some influencer wearing tiny shorts that are

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Speaker 1: all gathered up her bum crack and she's doing squats

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Speaker 1: right over the camera, and I'm in the back there

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Speaker 1: trying to do my workout, and I think to myself, Hey,

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Speaker 1: you know, for one.

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Speaker 2: It's a privacy issue.

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Speaker 1: Not everybody wants people to know when they're at the

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Speaker 1: gym or what they're doing. This is actually a safety issue.

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Speaker 1: And I personally get upset because I work in the

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Speaker 1: media in fitness. I don't want people knowing which gyms

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Speaker 1: I frequent. I've had issues with stalkers and things like

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Speaker 1: that in the past. I don't want to be in

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Speaker 1: the back of your squat video, sweetheart, Like I really don't,

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Speaker 1: and their trip hazards as well. If I'm trying to

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Speaker 1: train and do more of a drill kind of thing,

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Speaker 1: I'm tripping over it, I'm working around it. I'm thinking,

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Speaker 1: oh God, that guy's filming a wait till I can

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Speaker 1: get on that piece of equipment.

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Speaker 2: And I really do think it should be a blanket

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Speaker 2: rule across all gyms.

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Speaker 1: That if you want to film, then you either have

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Speaker 1: to take it up with the gym owner and do

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Speaker 1: it professionally where you tag the gym you have some

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Speaker 1: kind of sponsorship deal, or you are doing it professionally.

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Speaker 1: Like if I Tiffany Hall want to film in a gym,

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Speaker 1: I have to approach the gym owner tag them. There

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Speaker 1: may be some other thing I might need to pay

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Speaker 1: to use the space. You know, I can't just film

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Speaker 1: uploaded and just do whatever I like. Like people aren't

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Speaker 1: even understanding how it works, and I am all.

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Speaker 2: About banning this.

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Speaker 1: I think that you go to a gym to have

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Speaker 1: some peace of mind, a sanctuary away from always being

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Speaker 1: on your phone.

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Speaker 2: You know, people at you.

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Speaker 1: You want to go to a gym and just kind

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Speaker 1: of escape that, and then you're in the background of

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Speaker 1: some person's video, and these influencers. I'm not an influencer,

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Speaker 1: Please never call me an influencer. I'm a fitness expert.

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Speaker 1: But these influencers without any qualifications are demonstrating bad technique,

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Speaker 1: bad exercise selection, posting it, getting followers, promoting themselves as

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Speaker 1: health gurus. And there's me in the background of their

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Speaker 1: video and I think, gosh, you should be paying me

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Speaker 1: to be in that video. You know, there's Tivy all

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Speaker 1: up the bag trying to do some bicep girls, and

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Speaker 1: I'm thinking, I don't want to be in your video,

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Speaker 1: Like I do not endorse the horrible stuff that you

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Speaker 1: just filmed, and it's not helping anybody.

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Speaker 2: It really isn't helping anyone.

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Speaker 1: We do not need, you know, these non qualified influencer

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Speaker 1: content out there.

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Speaker 2: We don't need it, so ban it.

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Speaker 1: Anyone who is an expert will have their own gym

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Speaker 1: or their own space, or do it from home, or

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Speaker 1: like be professional about it and hire a space, or

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Speaker 1: have relationships with gym owners where you can film out

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Speaker 1: of hours or in quiet times at the gym where

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Speaker 1: you're not interfering with other people. If I need to film,

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Speaker 1: I will tell the gym owner and I will go

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Speaker 1: at eleven o'clock when it's dead quiet, and I will

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Speaker 1: film there, But you don't need to do it at

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Speaker 1: peak times. It's just crazy, and these influencers are really

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Speaker 1: grinding my goat.

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Speaker 2: We just don't need it. We just don't need it.

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Speaker 1: Kyle reached out to me and said, Tiff loving the pod.

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Speaker 1: I'm trying really hard with fitness at the moment now.

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Speaker 1: I took your advice with a Dexa scan and trying

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Speaker 1: to focus on this instead of the scales. But I'm

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Speaker 1: confused what body fat percentage should ideally be sitting at Okay,

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Speaker 1: So ideally the body fat percentage varies widely depending on

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Speaker 1: several factors, So your age, your sex, your genetics, your

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Speaker 1: health goals. What's considered healthy can differ dramatically, and it

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Speaker 1: might be optimal for athletic performance or aesthetic preferences.

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Speaker 2: It's just so ough. But look, there are general guidelines,

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Speaker 2: so I wanted to go through that today a little

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Speaker 2: bit with you. So for women, essential fat you need

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Speaker 2: between ten to thirteen percent, but ten to thirteen percent

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Speaker 2: you're looking like a bodybuilder like, you're looking very lean.

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Speaker 2: You're going to see the separation between the muscles you're

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Speaker 2: going to see really lean, toned. It's very few people

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Speaker 2: can get there, right unless you're dedicating your life to

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Speaker 2: a certain way of eating and a certain way of training.

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Speaker 2: Athletes sit between fourteen and twenty percent fitness, between twenty

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Speaker 2: one and twenty four percent, which is where I think

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Speaker 2: you should ideally aim to be healthy twenty five to

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Speaker 2: thirty one percent, and obesity is considered anything thirty two

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Speaker 2: percent and higher. So really twenty one to thirty one percent.

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Speaker 2: You've got a big range there for men, essential fat

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Speaker 2: men can get a lot leaner, so bodybuilders, if you

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Speaker 2: really want to see the lines in the muscles, that

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Speaker 2: definition the separation two to five percent athletes six to

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Speaker 2: thirteen percent. Fitness is fourteen to seventeen percent, healthy eighteen

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Speaker 2: to twenty four percent, and obesity is twenty five percent

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Speaker 2: and higher.

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Speaker 1: There.

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Speaker 2: Women obviously we carry more.

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Speaker 1: Fat stores for childbearing and all of that stuff, so

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Speaker 1: they're very different from men to women. If you're an athlete,

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Speaker 1: lower body fat percentages might be more beneficial for performance,

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Speaker 1: so that comes into play there, especially in sports where

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Speaker 1: you know excess body mass can hinder performance, and or

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Speaker 1: if it's a weight category sport like taekwondo was for me. However,

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Speaker 1: extremely low body fat percentages can be detrimental to health,

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Speaker 1: so they can really impact your hormonal balance, your reproductive functions,

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Speaker 1: and your overall energy levels. So you don't want to

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Speaker 1: be really, really lean like a body It's not about

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Speaker 1: getting the lowest body fat percentage you possibly can, Okay,

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Speaker 1: So I don't want you thinking that for the general

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Speaker 1: pop you really want to maintain a body fat percentage

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Speaker 1: that is within that healthy range because either end of

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Speaker 1: the spectrum can pose health risks such as increase metabolic

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Speaker 1: syndromes at high percentages and hormonal disruptions at lower percentages.

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Speaker 1: So you really do want to be sitting around that

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Speaker 1: healthy twenty five percent mark. Body fat distribution is very

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Speaker 1: different for men and women. Like I said, we're all

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Speaker 1: so different, so you really do have to take that

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Speaker 1: into consideration, especially women. And then there's genetic factors which

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Speaker 1: play a significant role. And it's really important that I

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Speaker 1: mentioned this because some people naturally settle at a higher

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Speaker 1: or a lower body fat percentage than others, and no

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Speaker 1: matter how much diet and how much exercise, they're just

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Speaker 1: not going to get lower than that set point, and

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Speaker 1: we all have a set point and the body is

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Speaker 1: trained to be at that set point, so you just

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Speaker 1: can't push it lower than that sometimes. So measuring your

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Speaker 1: body fat percentage is really really good. The Dexter scan,

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Speaker 1: fantastic skin fold measurements is also really good.

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Speaker 2: I use that.

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Speaker 1: I use the calipers, They're really good. I always love

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Speaker 1: skin folds and the Dexter scans. Over weighing yourself. Professional

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Speaker 1: guidance is also really helpful. So seeing a dietitian, a

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Speaker 1: personal trainer, fitness professional, someone who can guide you if

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Speaker 1: your goal is to lower your body fat percentage. And

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Speaker 1: I really love this language that you're using, Kyle, that

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Speaker 1: you're saying you want to lower your body fat percentage.

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Speaker 1: You don't want to just lose weight. You know that

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Speaker 1: you're having Dexa scans, that you're going about this in

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Speaker 1: such a healthy way, and it's very specific and you

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Speaker 1: are going to get the goals there because you are

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Speaker 1: able to measure measure it so carefully. You're not just

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Speaker 1: weighing yourself and losing the plot because you've put on

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Speaker 1: a kilo of water weight or something. You know, So

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Speaker 1: keep going with the Dexa scan, use the skin folds.

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Speaker 1: Now I've gone through what weight percentages, what fat loss

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Speaker 1: percentages you should be at. You've got a bit of

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Speaker 1: a range and a bit of a goal there and

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Speaker 1: it should help you absolutely get there. You will and

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Speaker 1: make sure you let me know how you go. 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 d m me on Instagram at

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Speaker 1: tiff Hall Underscore XO and let me know what questions

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

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Speaker 1: review me on your podcast out Speak soon.

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Speaker 2: Happy Days,