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Speaker 1: Hi, and welcome back to bounce forward with me, Tiffaul,

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

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Speaker 1: in which I'm recording this podcast, the wundering 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. Claire contacted me with such a great question.

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Speaker 1: I'm part of the TIXO community, have been for a

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Speaker 1: few years and am now in my early forties, but

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Speaker 1: had surgically induced menopause ten plus years ago, which makes

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Speaker 1: me more susceptible to osteoporosis. I need to find exercises

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Speaker 1: to focus on my bone health and combating early onset osteoporosis.

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Speaker 1: What program or exercises would you, Tiff and all your

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Speaker 1: trainers recommend, so, Claire, Gosh, injuries, you know, medical procedures,

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Speaker 1: set backs, they can be so tough, and I've had

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Speaker 1: my share of injuries as well, and just what gets

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Speaker 1: me through is breaking things down to inch pebbles and

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Speaker 1: taking at one session at a time, but breaking down

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Speaker 1: the sessions to taking it one set at a time,

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Speaker 1: one exercise at a time, and just building very very slowly.

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Speaker 1: So for you being at high risk of osteoporosis. It's

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Speaker 1: really hard for you. And what you need to focus

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Speaker 1: on is bone health. Bone health is so important, and

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Speaker 1: what myself and any trainer would recommend is your gorgeous

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Speaker 1: strength resistance training, which I can't bang on enough about

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Speaker 1: because it offers numerous benefits for osteoporosis. So if we're

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Speaker 1: just talking about osteoporosis and bone health, your strength training

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Speaker 1: is going to increase your bone density. It's the best

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Speaker 1: way to do it. It stimulates bone growth and increases

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Speaker 1: bone mineral density, which can help counteract anything of bone

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Speaker 1: loss like osteoporosis. And it's going to also improve your

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Speaker 1: muscle strength, which provides better support for your bones, really

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Speaker 1: reducing those risks of fractures and falls and any more

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Speaker 1: setbacks because you don't need that. Then you've got the

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Speaker 1: enhancement of coordination and balance, which is really important because

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Speaker 1: again that's going to prevent falls, fractures. It just that's

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Speaker 1: what you want to avoid with osteoporosis. And it promotes

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Speaker 1: joint health. Oh, I strength train because I have stage

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Speaker 1: four arthritis in my knees, and strengthening the muscles and

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Speaker 1: the joints around the knees, helps to reduce the stress

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Speaker 1: on the joints and improves overall function, which is so important.

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Speaker 1: The strength training also boosts mobility and flexibility, which will

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Speaker 1: never talk about because they think that strength training is

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Speaker 1: going to make you stiff and muscular, but it doesn't.

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Speaker 1: It actually lubricates the joints and helps you to really

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Speaker 1: move well, so it's really important. And it also supports posture.

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Speaker 1: We don't often talk about posture, but it prevents the

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Speaker 1: development of hunchback or you know, any kind of advanced osteoporosis.

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Speaker 1: And most importantly, you're going to reduce pain. So if

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Speaker 1: you are at risk of osteoporosis, if you're at risk

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Speaker 1: of those kinds of things, you want to improve your

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Speaker 1: muscle strength and your joint function and that alleviates that pain.

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Speaker 1: Then you've got an overall quality of life. You've got

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Speaker 1: support for your weight management, you've got enhanced mental health.

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Speaker 1: All of these things help you. So what programs would

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Speaker 1: I suggest Off the TICSO programs, I would suggest a

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Speaker 1: mumboard upper body and a mumboard lower body programs because

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Speaker 1: the they're focused. They focus on your whole upper body

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Speaker 1: and then your whole lower body and the movements everything

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Speaker 1: from big compound movements that use a lot of muscles

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Speaker 1: that are really going to support your joints and get

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Speaker 1: big bang for your buck and really help develop that

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Speaker 1: bone density and that muscle mass quickly. And then you've

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Speaker 1: also got the sort of accessory movements which focus on

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Speaker 1: targeting smaller muscles and isolate those muscles and really work

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Speaker 1: to enhance every single muscle that might be neglected, like

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Speaker 1: your triceps or you know, even your pelvic floor. Like

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Speaker 1: we work everything, and these programs are just so fantastic.

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Speaker 1: The reason I developed them myself is because I'm at

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Speaker 1: a stage with my arthritis where I can't do the

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Speaker 1: just impact impact impact all the time, and I also

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Speaker 1: can't do certain movements like deep deep squats for like

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Speaker 1: front squats and things like that. So what I did

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Speaker 1: is I created these programs which work the muscles but

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Speaker 1: without the pressure on the joints. Say you want to

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Speaker 1: work your glutes, instead of doing a big loaded barbell squat,

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Speaker 1: I've got you on the floor, a little bit of

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Speaker 1: weight on your hips, doing a glute, lifting your bum

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Speaker 1: up in the air and doing glute rays, you know.

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Speaker 1: So it's just smarter ways of training, and these programs

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Speaker 1: are super smart. They include a little bit of plying

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Speaker 1: metrics to get your heart rate up from jumping. They

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Speaker 1: include a lot of mobility, so thoracic mobility, so it

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Speaker 1: opens up your back and it really improves your posture

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Speaker 1: and also hip mobility. So if you're sitting a long

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Speaker 1: time like I do at work, or you know, if

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Speaker 1: you're always sitting, then your hips get a lot of

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Speaker 1: love in these programs as well. And so Claire, these

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Speaker 1: are the programs that I would recommend for you. But

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Speaker 1: when you're looking at your training, whether it's Texo training

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Speaker 1: or any kind of training out there, always think about resistance.

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Speaker 1: That could be body weight, dumbbells, barbells, but you want

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Speaker 1: to be resisting, like definitely putting load time under tension

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Speaker 1: on your muscles to increase your bone density. That is

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Speaker 1: the most important thing for you to do. Claire, 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 on Instagram at tiphole

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Speaker 1: Underscore XO and let me know what questions you'd love

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Speaker 1: me to cover. Don't forget to rate and review me

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Speaker 1: on your podcast app Speak soon. Happy Days