1
00:00:01,600 --> 00:00:05,200
Speaker 1: Hi, you're listening to Bounce Forward with me, Tiff Paul,

2
00:00:05,760 --> 00:00:08,640
Speaker 1: I'd like to acknowledge the traditional custod into the land

3
00:00:08,680 --> 00:00:12,200
Speaker 1: in which I'm recording this podcast. The wereundry people of

4
00:00:12,240 --> 00:00:15,720
Speaker 1: the cooler nation. I pay my respects for elders past

5
00:00:15,920 --> 00:00:20,600
Speaker 1: and present. Danielle sent me a fantastic question this week.

6
00:00:21,079 --> 00:00:23,840
Speaker 1: I've been following your Bounce Forward journey ever since you

7
00:00:23,920 --> 00:00:26,680
Speaker 1: had Arnold. It would be great to hear a more

8
00:00:26,720 --> 00:00:29,680
Speaker 1: in depth story about your Bounce Forward journey with Vader

9
00:00:30,000 --> 00:00:31,560
Speaker 1: and exactly how you did it.

10
00:00:32,320 --> 00:00:35,879
Speaker 2: Gosh, I don't know where to start it. Vader.

11
00:00:36,120 --> 00:00:39,840
Speaker 1: Yes, I anticipated and I was going into this pregnancy

12
00:00:39,920 --> 00:00:41,680
Speaker 1: thinking it's going to be different.

13
00:00:42,440 --> 00:00:43,680
Speaker 2: You're going to be able.

14
00:00:43,520 --> 00:00:48,400
Speaker 1: To control your weight better and the pressure on your joints,

15
00:00:48,440 --> 00:00:51,400
Speaker 1: and you know, I just thought, you can control this, Tiff.

16
00:00:51,520 --> 00:00:54,400
Speaker 1: But what happened. I couldn't control it. I couldn't control

17
00:00:54,400 --> 00:00:58,880
Speaker 1: my hormones, I couldn't control the water attention, and again

18
00:00:59,000 --> 00:01:01,480
Speaker 1: I found myself putting on more weight than I did

19
00:01:01,520 --> 00:01:06,520
Speaker 1: with my first pregnancy, and again I was just struggling.

20
00:01:07,160 --> 00:01:09,199
Speaker 1: So although I was very sick with Arnold, I didn't

21
00:01:09,240 --> 00:01:11,960
Speaker 1: have a very sick pregnancy with Vader. You know, I

22
00:01:12,000 --> 00:01:16,200
Speaker 1: had a very good birth of vaginal birth with both babies,

23
00:01:16,240 --> 00:01:19,120
Speaker 1: and the birth was pretty much a breeze, I think.

24
00:01:20,120 --> 00:01:22,600
Speaker 1: You know, I was in full labor at three o'clock

25
00:01:22,600 --> 00:01:25,119
Speaker 1: in the afternoon, and I had Vader twenty minutes later.

26
00:01:25,200 --> 00:01:27,760
Speaker 2: I think it was five pushes and she was out.

27
00:01:28,160 --> 00:01:30,480
Speaker 1: Not an easy berth, of course, it was painful and

28
00:01:30,600 --> 00:01:32,840
Speaker 1: it was a lot of effort, but it was a

29
00:01:32,920 --> 00:01:37,560
Speaker 1: straightforward berth. I think what was hard with my bounce

30
00:01:38,040 --> 00:01:42,119
Speaker 1: forward journey with Vader was the fact that I had

31
00:01:42,160 --> 00:01:46,000
Speaker 1: again put on so much weight, and I have arthritis

32
00:01:46,040 --> 00:01:50,160
Speaker 1: in my knees, and one kilogram of weight gain equates

33
00:01:50,200 --> 00:01:53,280
Speaker 1: to four kilos of pressure in your knees. So if

34
00:01:53,320 --> 00:01:56,440
Speaker 1: I'd put on forty kilos, you know, that is so

35
00:01:56,640 --> 00:01:59,760
Speaker 1: much pressure on my knee joints. And I found myself

36
00:02:00,120 --> 00:02:04,400
Speaker 1: just after i'd had Vada, needing to have a knee operation.

37
00:02:05,360 --> 00:02:09,000
Speaker 1: Now I had a newborn. I had a little boy

38
00:02:09,120 --> 00:02:12,760
Speaker 1: starting school, he was in prep, and I was then

39
00:02:12,840 --> 00:02:16,720
Speaker 1: having to have this operation and be on crutches. How

40
00:02:16,720 --> 00:02:22,079
Speaker 1: do you carry a newborn with crutches? This was my dilemma,

41
00:02:22,880 --> 00:02:25,880
Speaker 1: and so everyone kind of said oh, you know, you

42
00:02:26,760 --> 00:02:29,680
Speaker 1: had a bounce forward journey and it's amazing the results

43
00:02:29,720 --> 00:02:32,480
Speaker 1: you got. But it was such a slow journey because

44
00:02:32,520 --> 00:02:36,560
Speaker 1: I did have to put in this knee rehab in

45
00:02:36,600 --> 00:02:39,880
Speaker 1: there and get a lot of support. I had, you know,

46
00:02:40,000 --> 00:02:45,400
Speaker 1: my mom's support. I actually had my pa, my personal assistant,

47
00:02:45,440 --> 00:02:47,480
Speaker 1: move into my house so that she could help me

48
00:02:47,560 --> 00:02:50,200
Speaker 1: up and down the stairs with the baby and help

49
00:02:50,240 --> 00:02:53,040
Speaker 1: me change nappies and do all those things. I couldn't

50
00:02:53,360 --> 00:02:55,519
Speaker 1: even stand up on my knee for a little bit,

51
00:02:55,919 --> 00:02:58,120
Speaker 1: and I was very immobile, so I wasn't able to

52
00:02:58,200 --> 00:02:58,760
Speaker 1: do much.

53
00:02:59,280 --> 00:03:00,959
Speaker 2: But once I found my flow.

54
00:03:01,639 --> 00:03:04,480
Speaker 1: I thought, you know, I was about four months postpartum,

55
00:03:04,520 --> 00:03:08,040
Speaker 1: and I looked in the mirror and I still looked pregnant.

56
00:03:08,560 --> 00:03:12,200
Speaker 1: I still looked about six months pregnant, big bump, right,

57
00:03:12,600 --> 00:03:14,560
Speaker 1: And I didn't understand why I still had a bump.

58
00:03:15,360 --> 00:03:19,840
Speaker 1: And I felt like a failure because I was a

59
00:03:19,840 --> 00:03:22,800
Speaker 1: personal trainer. I knew what I was doing, and yet

60
00:03:22,840 --> 00:03:29,000
Speaker 1: I wasn't getting the results. And so when I saw

61
00:03:29,000 --> 00:03:31,800
Speaker 1: a women's health physio, I was like, what is going

62
00:03:31,800 --> 00:03:36,120
Speaker 1: on here? Why do I still look so pregnant? And

63
00:03:36,200 --> 00:03:38,400
Speaker 1: it's sort of like the mum tumb, but my mum

64
00:03:38,400 --> 00:03:42,320
Speaker 1: tumb was very exaggerated. I didn't fit into any of

65
00:03:42,320 --> 00:03:45,000
Speaker 1: my clothes. I couldn't do up any pants. Everything had

66
00:03:45,040 --> 00:03:48,400
Speaker 1: to be soft and loose, tie waistbands and things like that.

67
00:03:49,160 --> 00:03:51,840
Speaker 2: And I got talking to the physio.

68
00:03:51,560 --> 00:03:55,440
Speaker 1: And I just was crying, saying, I am so overwhelmed

69
00:03:55,480 --> 00:03:57,800
Speaker 1: by all the information out there. I can't imagine how

70
00:03:57,880 --> 00:04:01,880
Speaker 1: people who aren't trainers feel. I'm a trainer and I'm overwhelmed.

71
00:04:02,440 --> 00:04:05,800
Speaker 1: So I loved this physio and we decided to create

72
00:04:05,840 --> 00:04:10,120
Speaker 1: a program called Mumboard that broke down exactly what you

73
00:04:10,200 --> 00:04:13,480
Speaker 1: need to do after you have a baby. And I

74
00:04:13,520 --> 00:04:17,880
Speaker 1: started rehabbing my core with Beck Libertore, the Women's Health phisio,

75
00:04:18,480 --> 00:04:24,080
Speaker 1: and we created Mumboard, and my body started to transform

76
00:04:24,160 --> 00:04:28,039
Speaker 1: because I didn't realize I was working my upper abdominals.

77
00:04:28,200 --> 00:04:30,880
Speaker 1: And when your upper abdominals are too tight, imagine you've

78
00:04:30,920 --> 00:04:33,320
Speaker 1: got a balloon and you squeeze the top of the balloon,

79
00:04:33,520 --> 00:04:37,200
Speaker 1: the bottom bulge is out. So I needed to work

80
00:04:37,240 --> 00:04:40,200
Speaker 1: the lower abdominals more and the pelvic floor. And this

81
00:04:40,279 --> 00:04:42,880
Speaker 1: is what I did for months and months and months

82
00:04:42,920 --> 00:04:45,839
Speaker 1: with Beck Libertore, with the support of my community and

83
00:04:45,880 --> 00:04:51,560
Speaker 1: my family, and very very slowly my shape started to change.

84
00:04:51,839 --> 00:04:57,240
Speaker 1: I was eating the Strength program on TXO, now the

85
00:04:57,240 --> 00:04:59,880
Speaker 1: Strength program. I was eating the Strength one because I

86
00:04:59,920 --> 00:05:03,920
Speaker 1: was breastfeeding and needed the more calories and it's breastfeeding friendly.

87
00:05:05,279 --> 00:05:09,159
Speaker 1: And I found that really easy because the food was

88
00:05:09,200 --> 00:05:11,320
Speaker 1: mapped out for me. Every day. I knew what I

89
00:05:11,360 --> 00:05:14,800
Speaker 1: needed to do. I could prep, I could organize myself.

90
00:05:14,880 --> 00:05:16,800
Speaker 1: I didn't have to think about it because there's enough

91
00:05:16,800 --> 00:05:20,560
Speaker 1: to think about with school runs and activities and little

92
00:05:20,640 --> 00:05:24,160
Speaker 1: kid birthday parties on the weekends and swimming and soccer

93
00:05:24,240 --> 00:05:27,240
Speaker 1: and taekwondo and hip hop dance lessons that my son

94
00:05:27,279 --> 00:05:29,320
Speaker 1: wanted to do. And then I had a newborn with

95
00:05:29,400 --> 00:05:32,839
Speaker 1: her sleep schedule and her nap schedule and her nappy

96
00:05:32,960 --> 00:05:36,000
Speaker 1: changes and her feeds changes, and then we're moving on solids,

97
00:05:36,040 --> 00:05:38,119
Speaker 1: and there was so much going on at that time.

98
00:05:38,320 --> 00:05:41,120
Speaker 1: Plus I was running a big company. I forgot to

99
00:05:41,160 --> 00:05:44,360
Speaker 1: mention that, and you know, I was so flat out,

100
00:05:44,400 --> 00:05:45,800
Speaker 1: so I didn't want to think about my food. So

101
00:05:45,839 --> 00:05:49,600
Speaker 1: I did the Tixo plant and I did the mumbod exercise,

102
00:05:49,640 --> 00:05:51,800
Speaker 1: and then at the end of it. That's how I

103
00:05:51,920 --> 00:05:55,960
Speaker 1: bounced forward with Vader and I very very very very

104
00:05:56,120 --> 00:06:00,279
Speaker 1: very slowly, over two years, have lost forty kil and

105
00:06:00,320 --> 00:06:03,159
Speaker 1: I mean it's taken me two years. Fader turned two

106
00:06:03,240 --> 00:06:06,440
Speaker 1: on the thirtieth of May, and I mean, I don't

107
00:06:06,480 --> 00:06:08,560
Speaker 1: know what to tell you. I do I wish that

108
00:06:08,600 --> 00:06:13,359
Speaker 1: I had done it faster, probably probably you know, everyone

109
00:06:13,400 --> 00:06:16,360
Speaker 1: wants to lose weight fast. But I'm here to tell

110
00:06:16,400 --> 00:06:19,600
Speaker 1: you that there is no quick fix, there is no

111
00:06:20,160 --> 00:06:24,960
Speaker 1: magic pill, and that you do need to just take

112
00:06:25,040 --> 00:06:28,400
Speaker 1: it incredibly slow and do the basics that work.

113
00:06:28,600 --> 00:06:32,320
Speaker 2: Drink more water, eat a balanced meal.

114
00:06:32,120 --> 00:06:36,680
Speaker 1: Full of rainbow colors, and load up on the vegetables

115
00:06:36,720 --> 00:06:39,520
Speaker 1: and the nutrients and the protein so that you're full

116
00:06:39,560 --> 00:06:44,120
Speaker 1: for longer. And do fifteen to twenty minutes of workouts

117
00:06:44,120 --> 00:06:47,560
Speaker 1: a day. And I did fifteen minutes mumboed workouts of

118
00:06:47,600 --> 00:06:50,960
Speaker 1: fifteen minutes, and I could fit that in and that's

119
00:06:51,040 --> 00:06:55,359
Speaker 1: where we ended up. So anyone out there who's looking

120
00:06:55,400 --> 00:06:58,360
Speaker 1: to bounce forward, not bounce back, but bounce forward to

121
00:06:58,440 --> 00:07:00,960
Speaker 1: a stronger version of you, you have to take the

122
00:07:01,000 --> 00:07:05,080
Speaker 1: pressure off yourself, have self compassion, because I did get

123
00:07:05,200 --> 00:07:08,560
Speaker 1: very self critical, and I did look at other people

124
00:07:08,600 --> 00:07:11,640
Speaker 1: and I was falling into the comparison trap, which is

125
00:07:11,640 --> 00:07:14,480
Speaker 1: the thief of joy. And I was, you know, looking

126
00:07:14,480 --> 00:07:17,440
Speaker 1: at other trainers who do my job in the media,

127
00:07:17,560 --> 00:07:22,280
Speaker 1: you know, online fitness professionals who had regained their shape

128
00:07:22,360 --> 00:07:25,960
Speaker 1: and their pre baby bodies so quickly, and I just

129
00:07:26,560 --> 00:07:29,000
Speaker 1: I did feel bad about it. Sometimes I did feel

130
00:07:29,040 --> 00:07:32,080
Speaker 1: like I was failing. So you do have to be

131
00:07:32,160 --> 00:07:36,520
Speaker 1: kind to yourself and not compare and really say to yourself,

132
00:07:36,640 --> 00:07:41,120
Speaker 1: I'm bouncing forward. And for me having that mentality where

133
00:07:41,160 --> 00:07:44,000
Speaker 1: I would realize a bounce back thought, oh that's a

134
00:07:44,040 --> 00:07:47,720
Speaker 1: bounce back thought, short circuit it and say I'm doing

135
00:07:47,840 --> 00:07:50,680
Speaker 1: a bounce forward journey. I'm taking my time with self compassion.

136
00:07:51,080 --> 00:07:54,120
Speaker 1: That was the important thing for me, reframing negative thoughts

137
00:07:54,160 --> 00:07:58,800
Speaker 1: around the bounce back toxic self talk, and that's what's

138
00:07:58,840 --> 00:07:59,520
Speaker 1: really helped me.

139
00:08:00,080 --> 00:08:01,240
Speaker 2: I hope that it helps you.

140
00:08:02,800 --> 00:08:06,160
Speaker 1: Thanks so much for listening to Bounce Forward. I love

141
00:08:06,240 --> 00:08:09,480
Speaker 1: having your company. So please DM me on Instagram at

142
00:08:09,520 --> 00:08:12,680
Speaker 1: tiphole Underscore XO and let me know what topics you'd

143
00:08:12,680 --> 00:08:15,240
Speaker 1: love me to cover. Don't forget to rate and review

144
00:08:15,240 --> 00:08:17,280
Speaker 1: me on your podcast out Speak soon.

145
00:08:17,800 --> 00:08:18,520
Speaker 2: Happy Days,