1 00:00:00,920 --> 00:00:05,040 Speaker 1: What if the key to achieving your goals and overcoming 2 00:00:05,200 --> 00:00:11,560 Speaker 1: life's toughest challenges was all in your mind. Today's guest, 3 00:00:11,920 --> 00:00:16,599 Speaker 1: Tiffany Hall, has faced her fair share of setbacks, from 4 00:00:16,680 --> 00:00:21,320 Speaker 1: serious injuries to a debilitating battle with chronic fatigue syndrome. 5 00:00:22,239 --> 00:00:27,600 Speaker 1: But through the power of visualization, discipline, and mindset, Tiff 6 00:00:27,680 --> 00:00:33,120 Speaker 1: has not only survived, but thrived. As a former gladiator, 7 00:00:33,520 --> 00:00:37,520 Speaker 1: a coach on The Biggest Loser, a black belt in taekwondo, 8 00:00:38,080 --> 00:00:42,920 Speaker 1: and the founder of Health and Fitness Empire TXO, Tiff 9 00:00:43,000 --> 00:00:46,800 Speaker 1: knows a thing or two about mental and physical resilience. 10 00:00:48,120 --> 00:00:51,879 Speaker 1: So what are the practical strategies that Tiff users to 11 00:00:52,000 --> 00:00:56,200 Speaker 1: help her with negative self talk? What daily rituals keep 12 00:00:56,240 --> 00:01:01,000 Speaker 1: her performing at her best? And what on earth a 13 00:01:01,200 --> 00:01:04,200 Speaker 1: game and B game thoughts? And how does Tiff use 14 00:01:04,280 --> 00:01:13,480 Speaker 1: these for peak mental performance. My name is doctor Amantha Imbert. 15 00:01:13,600 --> 00:01:18,200 Speaker 1: I'm an organizational psychologist and founder of Behavior change consultancy Inventium, 16 00:01:18,440 --> 00:01:21,600 Speaker 1: and this is how I work a show about how 17 00:01:21,640 --> 00:01:24,440 Speaker 1: to help you get so much more out of the 18 00:01:24,560 --> 00:01:28,119 Speaker 1: hours in your day. One of the strategies that Tiff 19 00:01:28,160 --> 00:01:33,360 Speaker 1: swears vibe is high performance mindfulness, and she even had 20 00:01:33,360 --> 00:01:35,720 Speaker 1: a coach for this, Emma Murray. 21 00:01:36,120 --> 00:01:38,039 Speaker 2: Emma Murray, she was amazing. 22 00:01:38,160 --> 00:01:41,920 Speaker 3: She came into our lives, all of my members my 23 00:01:41,959 --> 00:01:45,200 Speaker 3: community at a time when we were coming out of 24 00:01:45,240 --> 00:01:48,960 Speaker 3: lockdown and really needed some practical tips on how to 25 00:01:49,560 --> 00:01:54,120 Speaker 3: avoid negative self talk and really bring out our A game. 26 00:01:54,440 --> 00:01:56,600 Speaker 3: I was really struggling at the time because I was 27 00:01:56,640 --> 00:02:00,800 Speaker 3: going in for my second risk reconstruction and I was 28 00:02:01,000 --> 00:02:04,600 Speaker 3: highly anxious about it, and the surgeon had told me 29 00:02:04,960 --> 00:02:08,520 Speaker 3: the risks and that I would have to modify exercise 30 00:02:08,600 --> 00:02:10,880 Speaker 3: for the rest of my life, and at the time, 31 00:02:10,880 --> 00:02:13,440 Speaker 3: I was very anxious about it. And Emma took me 32 00:02:13,480 --> 00:02:17,600 Speaker 3: on this wonderful journey of learning how to really bring 33 00:02:17,600 --> 00:02:21,320 Speaker 3: out my A game and block out the noise. And 34 00:02:21,840 --> 00:02:25,240 Speaker 3: she did some gorgeous guided meditations at the time with me, 35 00:02:25,600 --> 00:02:28,680 Speaker 3: and I'll forever be so grateful to her for that. 36 00:02:29,000 --> 00:02:33,400 Speaker 3: It was personally just so transformative, and it helped me 37 00:02:33,440 --> 00:02:36,520 Speaker 3: to deal with all those thoughts that came into my head. 38 00:02:37,000 --> 00:02:38,880 Speaker 3: You know, you'll never be able to do fitness again, 39 00:02:39,240 --> 00:02:44,560 Speaker 3: your business will crumble like this, all these crazy catastrophic thinking. 40 00:02:45,160 --> 00:02:47,760 Speaker 3: It was just settled by using that HPM method. 41 00:02:48,120 --> 00:02:51,080 Speaker 1: Do you have daily rituals that you've kept from the 42 00:02:51,120 --> 00:02:52,360 Speaker 1: work that you did with Emma. 43 00:02:52,840 --> 00:02:58,119 Speaker 3: Yeah, definitely, it's very very helpful to identify the difference 44 00:02:58,160 --> 00:03:01,720 Speaker 3: between an A game thought a B game thought, and 45 00:03:01,880 --> 00:03:06,040 Speaker 3: just knowing when you're having those unhelpful thoughts, and that 46 00:03:06,160 --> 00:03:08,320 Speaker 3: to me is the biggest takeaway where you can just 47 00:03:08,680 --> 00:03:12,519 Speaker 3: identify the thought and kind of reframe it. Just reframing 48 00:03:12,560 --> 00:03:15,560 Speaker 3: some of those thoughts which through that time where I 49 00:03:15,600 --> 00:03:19,280 Speaker 3: was battling some big injuries and some life changing moments. 50 00:03:19,800 --> 00:03:23,040 Speaker 3: I also had a miscarriage at that time. I was 51 00:03:23,400 --> 00:03:25,280 Speaker 3: like there was a lot going on and I was 52 00:03:25,320 --> 00:03:28,520 Speaker 3: trying to feel pregnant, and it was a really helpful 53 00:03:28,800 --> 00:03:31,400 Speaker 3: method at that time when I was going through those 54 00:03:31,400 --> 00:03:31,880 Speaker 3: hard things. 55 00:03:32,000 --> 00:03:36,320 Speaker 1: Yeah, so A game and B game thoughts? Can you 56 00:03:36,480 --> 00:03:39,400 Speaker 1: tell me what are the differences? What are examples from 57 00:03:39,680 --> 00:03:41,800 Speaker 1: your own life of an A game versus a B 58 00:03:41,920 --> 00:03:43,120 Speaker 1: game thought? 59 00:03:43,480 --> 00:03:46,320 Speaker 3: I guess if I'm using my wrists as the example, 60 00:03:46,360 --> 00:03:49,600 Speaker 3: which is always in my mind, you know, B game 61 00:03:49,640 --> 00:03:53,120 Speaker 3: thoughts are things like I can't do a push up anymore. 62 00:03:53,480 --> 00:03:54,760 Speaker 2: People think I'm a fraud. 63 00:03:54,840 --> 00:03:56,960 Speaker 3: They won't believe that I can do fitness, and I 64 00:03:57,000 --> 00:03:58,880 Speaker 3: don't look like a train of people won't trust me, 65 00:03:58,920 --> 00:04:01,160 Speaker 3: and if they don't trust me, they won't buy my product. 66 00:04:01,200 --> 00:04:03,760 Speaker 2: And if they don't buy my product, then my business crumbles. 67 00:04:03,800 --> 00:04:07,840 Speaker 3: And it just those kinds of thinking, It just spurs 68 00:04:07,920 --> 00:04:12,200 Speaker 3: on and on and on. Whereas an a game thought is, well, 69 00:04:12,240 --> 00:04:16,719 Speaker 3: I can modify I can modify my exercise. There's a 70 00:04:16,760 --> 00:04:22,080 Speaker 3: million ways to train different muscles. I'm a coach, and 71 00:04:22,160 --> 00:04:25,480 Speaker 3: nothing changes that how well I coach, not the amount 72 00:04:25,480 --> 00:04:27,640 Speaker 3: of push ups I can do, not the strength and 73 00:04:27,680 --> 00:04:30,840 Speaker 3: conditioning that I have, not my weight, not my body shape. 74 00:04:31,279 --> 00:04:34,440 Speaker 3: I can still help people. I can still help them 75 00:04:34,520 --> 00:04:39,080 Speaker 3: feel amazing and be healthier and happier. And so it's 76 00:04:39,120 --> 00:04:42,120 Speaker 3: just the difference in mindsets that I find really helpful. 77 00:04:42,839 --> 00:04:46,400 Speaker 1: Now I've heard that visualization is something that you used 78 00:04:46,400 --> 00:04:49,919 Speaker 1: to use back in your gladiated days so long ago, 79 00:04:51,800 --> 00:04:56,039 Speaker 1: and I want to know, how do you still use visualization, 80 00:04:56,120 --> 00:04:58,640 Speaker 1: and if so, like how what does that look like? 81 00:04:58,760 --> 00:05:01,760 Speaker 3: Yes, this is so big for me because it came 82 00:05:01,800 --> 00:05:05,320 Speaker 3: out of practicality with gladiators, because we were doing the training, 83 00:05:05,839 --> 00:05:09,520 Speaker 3: but the games were so big and expensive to set 84 00:05:09,680 --> 00:05:13,040 Speaker 3: up that we didn't have access to train on the 85 00:05:13,080 --> 00:05:17,800 Speaker 3: games like Pyramid or pendulum or hang tough like the rings. 86 00:05:18,360 --> 00:05:21,279 Speaker 3: So I was training on monkey bars and things like 87 00:05:21,320 --> 00:05:23,960 Speaker 3: that that would replicate the games. And I was doing 88 00:05:24,040 --> 00:05:26,839 Speaker 3: exercise and strength and conditioning that would help me with 89 00:05:26,920 --> 00:05:27,320 Speaker 3: the games. 90 00:05:27,360 --> 00:05:29,320 Speaker 2: But we didn't get much time on the games. 91 00:05:29,720 --> 00:05:33,200 Speaker 3: So I would visualize how I would want the games 92 00:05:33,240 --> 00:05:36,960 Speaker 3: to play out. I would sit there and do this, 93 00:05:37,120 --> 00:05:40,560 Speaker 3: like in a meditative state, after I did some box breathing, 94 00:05:40,680 --> 00:05:44,640 Speaker 3: and I would just visualize exactly which ring, like a 95 00:05:44,680 --> 00:05:48,039 Speaker 3: game of chess, I would grab and which ring the 96 00:05:48,120 --> 00:05:52,440 Speaker 3: competitor would grab, and how I would conquer the game. 97 00:05:53,160 --> 00:05:57,400 Speaker 3: And every time, I swear it worked out exactly the 98 00:05:57,400 --> 00:05:58,680 Speaker 3: way I visualized it. 99 00:05:59,279 --> 00:06:01,120 Speaker 2: And I was I was in my twenties. 100 00:06:01,160 --> 00:06:03,480 Speaker 3: I mean, I didn't know anything of what you know 101 00:06:03,680 --> 00:06:05,960 Speaker 3: the power of visualization back then, and there was no 102 00:06:06,040 --> 00:06:10,040 Speaker 3: social media and it wasn't talked about. But my dad 103 00:06:10,200 --> 00:06:13,839 Speaker 3: is an Olympic coach for taekwondo and has been to 104 00:06:13,960 --> 00:06:17,400 Speaker 3: four Olympics and coach Lauren Burns to gold, and he 105 00:06:17,480 --> 00:06:20,720 Speaker 3: was always very big on visualization and he always said 106 00:06:20,760 --> 00:06:23,640 Speaker 3: to me that the body doesn't know the difference between 107 00:06:23,640 --> 00:06:27,080 Speaker 3: you visualizing around house kick and you actually doing a 108 00:06:27,200 --> 00:06:30,040 Speaker 3: round house kick and you play it out in your 109 00:06:30,080 --> 00:06:32,320 Speaker 3: mind and you will get that perfect technique. 110 00:06:32,440 --> 00:06:34,839 Speaker 2: And I always thought, nah, that can't be right. 111 00:06:34,920 --> 00:06:36,880 Speaker 3: But on Gladiators it was the first time in my 112 00:06:36,920 --> 00:06:42,080 Speaker 3: life where I had real success doing visualization and the 113 00:06:42,120 --> 00:06:45,000 Speaker 3: box breathing and just bringing it all together. 114 00:06:45,080 --> 00:06:47,640 Speaker 2: And I can't believe it. It really does work. 115 00:06:47,760 --> 00:06:50,160 Speaker 3: And still to this day, I do a lot of 116 00:06:50,240 --> 00:06:54,920 Speaker 3: visualizations and little things happen. It might be the car 117 00:06:54,960 --> 00:06:57,400 Speaker 3: park fairy is very kind to me and I get 118 00:06:57,440 --> 00:07:01,440 Speaker 3: a car park and I've visualized, Okay, I've got this appointment, 119 00:07:01,480 --> 00:07:04,680 Speaker 3: it's super busy. I need a car park out the front, 120 00:07:04,720 --> 00:07:08,159 Speaker 3: and I get Rockstar Parking and I'm like, wow, you know, 121 00:07:08,440 --> 00:07:10,480 Speaker 3: just little things like that I can make happen. I 122 00:07:10,480 --> 00:07:14,240 Speaker 3: haven't been able to make massive things happen for myself 123 00:07:14,560 --> 00:07:18,840 Speaker 3: win the lottery, but the little things, definitely, I find 124 00:07:19,240 --> 00:07:20,960 Speaker 3: the visualizations do pay off. 125 00:07:21,040 --> 00:07:24,040 Speaker 1: Yeah, it's interesting because it makes so much sense when 126 00:07:24,040 --> 00:07:28,160 Speaker 1: it comes to physical pursuits using visualization imagining how your 127 00:07:28,160 --> 00:07:30,520 Speaker 1: body is going to move. But I imagine with things like 128 00:07:31,080 --> 00:07:34,400 Speaker 1: the car park ferry example, I feel like it just 129 00:07:34,520 --> 00:07:38,200 Speaker 1: opens you up to seeing opportunities and perhaps people leaving 130 00:07:38,280 --> 00:07:41,240 Speaker 1: their car park in a way that if you weren't 131 00:07:41,320 --> 00:07:43,680 Speaker 1: using visualization, perhaps it wouldn't. 132 00:07:43,760 --> 00:07:45,280 Speaker 2: Does that kind of ring true to you? 133 00:07:45,360 --> 00:07:48,600 Speaker 3: Yeah, absolutely absolutely, And I realize that I have been 134 00:07:48,640 --> 00:07:51,440 Speaker 3: doing this for a very long time. In my year 135 00:07:51,480 --> 00:07:56,320 Speaker 3: twelve year at school, I had a big picture of 136 00:07:56,520 --> 00:07:58,840 Speaker 3: a number that I wanted to achieve in order to 137 00:07:58,840 --> 00:08:01,840 Speaker 3: get into university. And I would stare at that number 138 00:08:02,080 --> 00:08:04,200 Speaker 3: and it was on a big pink piece of paper 139 00:08:04,240 --> 00:08:06,560 Speaker 3: in my bedroom, and I would stare and I would visualize, 140 00:08:06,560 --> 00:08:08,880 Speaker 3: and I would you know, and I would work on it, 141 00:08:09,040 --> 00:08:11,440 Speaker 3: and I got that exact number. At the end of 142 00:08:11,480 --> 00:08:14,200 Speaker 3: my year twelve, I got ninety eight and I was 143 00:08:14,240 --> 00:08:16,400 Speaker 3: able to go and do a degree in journalism and 144 00:08:16,440 --> 00:08:17,800 Speaker 3: stuff at Melbourne University. 145 00:08:17,920 --> 00:08:19,400 Speaker 2: I didn't know what I was doing, but. 146 00:08:19,640 --> 00:08:22,560 Speaker 3: Having pictures, having prompts, having things that I would think 147 00:08:22,600 --> 00:08:25,560 Speaker 3: about and meditate on, and it worked. And I was 148 00:08:25,640 --> 00:08:28,400 Speaker 3: very lucky having parents that were ahead of their time 149 00:08:28,480 --> 00:08:33,920 Speaker 3: back then in teaching a bit of meditation, visualization, breathing 150 00:08:34,040 --> 00:08:37,680 Speaker 3: techniques to regulate the nervous system, because I find that, 151 00:08:38,120 --> 00:08:40,600 Speaker 3: you know, regulating the nervous system is the most important 152 00:08:40,640 --> 00:08:43,959 Speaker 3: part of across the journey and something that I practically 153 00:08:43,960 --> 00:08:48,840 Speaker 3: do every day, and that nervous system regulation is what 154 00:08:49,000 --> 00:08:52,839 Speaker 3: brings down stress, cortisol, the fight or flight response, and 155 00:08:53,080 --> 00:08:55,760 Speaker 3: triggers a parasympathetic nervous system, which is the rest and 156 00:08:55,800 --> 00:09:00,640 Speaker 3: digest and the more calming response. And it really helped 157 00:09:00,640 --> 00:09:03,840 Speaker 3: me to learn those little techniques, whether it was just 158 00:09:03,920 --> 00:09:07,400 Speaker 3: gargling water after I brush my teeth because gargling water 159 00:09:07,440 --> 00:09:11,280 Speaker 3: will stimulate the vagus nerve, which is the main nerve 160 00:09:11,360 --> 00:09:15,040 Speaker 3: for the parasympathetic nervous system, listening to music, putting bare 161 00:09:15,080 --> 00:09:18,400 Speaker 3: feet in grass, and just earthing yourself. You know, these 162 00:09:18,400 --> 00:09:20,400 Speaker 3: are little things that I was taught when I was 163 00:09:20,480 --> 00:09:24,840 Speaker 3: young to do and it's just helped to regulate my 164 00:09:24,960 --> 00:09:28,920 Speaker 3: stress levels and everything as an adult. And visualization was 165 00:09:28,960 --> 00:09:31,240 Speaker 3: part of those things that I was taught. And when 166 00:09:31,280 --> 00:09:33,760 Speaker 3: you're young and your friends have a sleepover and brush 167 00:09:33,800 --> 00:09:35,959 Speaker 3: my teeth and then I'm gargling and they're. 168 00:09:35,800 --> 00:09:39,400 Speaker 2: Like, what are you doing? Like I'm regulating my nervous system. 169 00:09:39,520 --> 00:09:42,720 Speaker 3: Okay, Like back then that was like crazy stuff, Like 170 00:09:42,800 --> 00:09:44,440 Speaker 3: it's just yeah. 171 00:09:44,040 --> 00:09:47,920 Speaker 1: Oh my gosh. The gargling. I've never heard of the gargling. 172 00:09:47,760 --> 00:09:52,120 Speaker 3: Humming, gargling anything, because it's all gets back into the 173 00:09:52,320 --> 00:09:55,160 Speaker 3: vagus nerve. Yeah, all stimulates the vegus nerves. 174 00:09:55,200 --> 00:09:55,960 Speaker 2: Ah, that's cool. 175 00:09:56,520 --> 00:09:59,920 Speaker 1: Now I want to talk about mental and physical diss 176 00:10:00,440 --> 00:10:03,959 Speaker 1: because you are a black belt in taekwondo, which is 177 00:10:04,040 --> 00:10:07,880 Speaker 1: very impressive, and I mean any martial arts. So much 178 00:10:07,880 --> 00:10:10,920 Speaker 1: of it is about discipline, and I would love to 179 00:10:10,960 --> 00:10:13,160 Speaker 1: know how how do you apply I guess lessons that 180 00:10:13,200 --> 00:10:16,440 Speaker 1: you might have learnt from your martial arts background and 181 00:10:16,520 --> 00:10:20,120 Speaker 1: training to the challenges of running a business that requires 182 00:10:20,160 --> 00:10:21,880 Speaker 1: so much discipline. 183 00:10:22,120 --> 00:10:25,320 Speaker 2: Mentally, yes, yes, it definitely has helped. 184 00:10:25,480 --> 00:10:29,720 Speaker 3: I've found that along the way, having focus and gris 185 00:10:29,720 --> 00:10:32,680 Speaker 3: and determination. That was all a big part of my 186 00:10:32,760 --> 00:10:37,520 Speaker 3: martial arts journey. And I succeeded in getting my six 187 00:10:37,640 --> 00:10:40,120 Speaker 3: ham black belt, which is the highest rank for someone 188 00:10:40,120 --> 00:10:43,199 Speaker 3: of my age and not many females have that rank 189 00:10:43,720 --> 00:10:47,720 Speaker 3: cookie one certified from the World Taekwondo Federation. That was 190 00:10:47,760 --> 00:10:50,560 Speaker 3: a huge moment for me, and it was a real 191 00:10:50,640 --> 00:10:53,120 Speaker 3: symbol of like everything I was doing in my life, 192 00:10:53,160 --> 00:10:56,400 Speaker 3: whether it was getting a degree from UNI, or writing 193 00:10:56,440 --> 00:10:59,400 Speaker 3: a caption on Instagram or you know, it doesn't matter 194 00:10:59,400 --> 00:11:02,679 Speaker 3: what I'm doing my day, it all comes from my 195 00:11:02,679 --> 00:11:06,599 Speaker 3: martial arts background of having that focus and that determination 196 00:11:07,000 --> 00:11:10,760 Speaker 3: and just not giving in because being in business it 197 00:11:10,880 --> 00:11:13,800 Speaker 3: is tough. It's discipline, but discipline gets a bad rap 198 00:11:13,840 --> 00:11:14,600 Speaker 3: because it's like, oh. 199 00:11:14,559 --> 00:11:17,760 Speaker 2: I don't want to do discipline. Discipline it's hard and 200 00:11:18,160 --> 00:11:21,000 Speaker 2: you know, but I find it freeing. It's a freedom. 201 00:11:21,480 --> 00:11:25,040 Speaker 3: Whether it's every morning I do some exercise twenty minutes 202 00:11:25,080 --> 00:11:26,760 Speaker 3: on the bike, or I go for a run, or 203 00:11:27,240 --> 00:11:30,280 Speaker 3: I don't know, just takes our home workout and I 204 00:11:30,320 --> 00:11:32,560 Speaker 3: don't think about it because it's part of discipline. Now, 205 00:11:32,600 --> 00:11:35,080 Speaker 3: I just get up and I do it, and that's freeing. 206 00:11:35,120 --> 00:11:38,079 Speaker 3: I don't have to argue with myself or negotiate or 207 00:11:38,679 --> 00:11:41,040 Speaker 3: get distracted. I just go and do it. And I 208 00:11:41,240 --> 00:11:44,200 Speaker 3: just find that discipline very freeing. It's got to become 209 00:11:44,280 --> 00:11:48,720 Speaker 3: that unconscious competence. I think that's what you're aiming for. 210 00:11:49,240 --> 00:11:53,000 Speaker 3: But I just I am a big fan of discipline. Absolutely. 211 00:11:53,679 --> 00:11:55,719 Speaker 1: I would love to know, like at a really practical 212 00:11:56,080 --> 00:11:59,439 Speaker 1: level when you're thinking about if you're coaching someone in 213 00:12:00,120 --> 00:12:03,640 Speaker 1: how to become more disciplined or how to stick at things. 214 00:12:03,720 --> 00:12:06,160 Speaker 1: And I love the example of just going, well, you know, 215 00:12:06,200 --> 00:12:08,640 Speaker 1: you've just got the non negotiable where you do some 216 00:12:08,720 --> 00:12:11,360 Speaker 1: form of exercise or movement for twenty minutes in the morning, 217 00:12:11,400 --> 00:12:15,840 Speaker 1: no matter what. What are some other strategies or techniques 218 00:12:15,920 --> 00:12:18,000 Speaker 1: that you'd recommend that you know someone that maybe is 219 00:12:18,040 --> 00:12:20,200 Speaker 1: struggling with discipline could put into place. 220 00:12:20,520 --> 00:12:22,560 Speaker 3: Well, it does come down to habits, doesn't it. And 221 00:12:22,600 --> 00:12:26,400 Speaker 3: building habits that can be difficult because you do have 222 00:12:26,480 --> 00:12:29,480 Speaker 3: to hang in there, and people say it's twenty one days, 223 00:12:29,520 --> 00:12:32,960 Speaker 3: it's thirty days, it's sixty days. But whatever the length 224 00:12:33,000 --> 00:12:34,640 Speaker 3: of time, you do have to stick at it for 225 00:12:34,679 --> 00:12:37,480 Speaker 3: a while. But I'm a big fan of habit stacking, 226 00:12:37,520 --> 00:12:40,959 Speaker 3: which I'm sure you've covered before, and I just find 227 00:12:41,040 --> 00:12:43,440 Speaker 3: that's the easiest way to make a habit and it 228 00:12:43,559 --> 00:12:47,120 Speaker 3: just really does help my morning routine just flow. And 229 00:12:47,200 --> 00:12:50,760 Speaker 3: so for anyone wanting to create a habit, I say, 230 00:12:50,920 --> 00:12:53,800 Speaker 3: definitely attach it to another habit that you already have, 231 00:12:54,000 --> 00:12:56,959 Speaker 3: whatever it is, brushing your teeth, like going for a walk. 232 00:12:57,559 --> 00:12:59,800 Speaker 2: I've found it very successful for myself. 233 00:13:00,160 --> 00:13:03,040 Speaker 1: Can you take me through, step by step what that 234 00:13:03,200 --> 00:13:05,920 Speaker 1: morning richel now looks like with all the habits that 235 00:13:05,960 --> 00:13:06,839 Speaker 1: you've stacked on top of it. 236 00:13:07,280 --> 00:13:09,840 Speaker 3: Okay, yeah, it's pretty Yeah, I guess there's quite a 237 00:13:09,840 --> 00:13:13,320 Speaker 3: few wake up. I wake up now about five am. 238 00:13:13,400 --> 00:13:15,240 Speaker 3: My kids they're pretty good sleepers, and they get up 239 00:13:15,280 --> 00:13:18,400 Speaker 3: about six o'clock, so I get up at five quickly, 240 00:13:18,480 --> 00:13:22,600 Speaker 3: get dressed. I even sometimes sleep in parts of my 241 00:13:22,720 --> 00:13:25,480 Speaker 3: workout gear, whether it's leggings or a crop top, so 242 00:13:25,520 --> 00:13:28,400 Speaker 3: I don't even have to worry about that. Get dressed, 243 00:13:28,440 --> 00:13:32,000 Speaker 3: put shoes on, go downstairs, and either do some bike 244 00:13:32,160 --> 00:13:36,600 Speaker 3: or a homeworkout. Then have a shower, just brush my teeth, 245 00:13:36,840 --> 00:13:40,280 Speaker 3: I do my supplements. I've already turned on my hydrogen water, 246 00:13:40,720 --> 00:13:45,559 Speaker 3: have a coffee, and empty the dishwasher. It's so boring, 247 00:13:45,760 --> 00:13:49,600 Speaker 3: but it has to be done. And make Arnold's school lunch. 248 00:13:50,320 --> 00:13:53,520 Speaker 3: Then I get up Vader and I change a nappy 249 00:13:53,600 --> 00:13:56,680 Speaker 3: and I get her milk, and then Arnold's usually wake 250 00:13:56,760 --> 00:14:01,000 Speaker 3: by then, and then we do breakfast, getting ready for school, 251 00:14:01,040 --> 00:14:03,120 Speaker 3: and we go do the school run. It's a very 252 00:14:03,160 --> 00:14:06,120 Speaker 3: busy morning, but I find if I don't carve out 253 00:14:06,160 --> 00:14:09,160 Speaker 3: that twenty minutes of movement, I really do notice the 254 00:14:09,280 --> 00:14:14,080 Speaker 3: difference in endorphins. And I just feel like I've already 255 00:14:14,400 --> 00:14:18,000 Speaker 3: set a healthy intention for the day, and then that 256 00:14:18,120 --> 00:14:21,240 Speaker 3: healthy intention alone is something that I stack upon. So 257 00:14:21,320 --> 00:14:24,680 Speaker 3: I've got the healthy intention set, then I will cook 258 00:14:24,720 --> 00:14:26,680 Speaker 3: myself a healthy breakfast when I come back from the 259 00:14:26,680 --> 00:14:29,000 Speaker 3: school run, and I feel more in the mood and 260 00:14:29,000 --> 00:14:32,800 Speaker 3: more inclined to eat healthy food throughout the day having 261 00:14:33,000 --> 00:14:36,720 Speaker 3: set that healthy intention first with the exercise, and I 262 00:14:36,800 --> 00:14:39,880 Speaker 3: find on days that I don't do the exercise, I'm 263 00:14:39,920 --> 00:14:42,880 Speaker 3: missing the link and I'm all over the place, and 264 00:14:43,200 --> 00:14:46,240 Speaker 3: I tend to be a little bit less disciplined. So 265 00:14:46,960 --> 00:14:49,640 Speaker 3: it's an interesting mindset, and it's not one that comes 266 00:14:49,680 --> 00:14:53,440 Speaker 3: from all or nothing, because I really try not to 267 00:14:53,480 --> 00:14:57,120 Speaker 3: be the all or nothing attitude. I'm a type A personality, 268 00:14:57,280 --> 00:15:01,200 Speaker 3: so it's always trying to strive for perfectionism, which can 269 00:15:01,280 --> 00:15:04,040 Speaker 3: be a trap as well, so I have to watch 270 00:15:04,080 --> 00:15:08,120 Speaker 3: that perfectionism, which isn't healthy to chase either. So yeah, 271 00:15:08,200 --> 00:15:09,440 Speaker 3: it's a tough one to balance. 272 00:15:13,240 --> 00:15:16,320 Speaker 1: We will be back soon with Tip talking about her 273 00:15:16,360 --> 00:15:20,240 Speaker 1: battle with chronic fatigue syndrome and the strategies she used 274 00:15:20,240 --> 00:15:21,520 Speaker 1: to get her life. 275 00:15:21,280 --> 00:15:23,120 Speaker 2: And energy back on track. 276 00:15:23,480 --> 00:15:26,120 Speaker 1: If you're looking for more tips to improve the way 277 00:15:26,200 --> 00:15:29,440 Speaker 1: you work and live, I write a weekly newsletter where 278 00:15:29,480 --> 00:15:32,360 Speaker 1: I share practical and simple to apply tips to improve 279 00:15:32,480 --> 00:15:36,080 Speaker 1: your life. You can sign up for that at Amantha 280 00:15:36,200 --> 00:15:45,440 Speaker 1: dot substack dot com. That's Amantha dot substack dot com. 281 00:15:45,680 --> 00:15:48,920 Speaker 1: When I was researching for this interview, I read quite 282 00:15:48,960 --> 00:15:53,320 Speaker 1: a lot about your experience with chronic fatigue syndrome and POTS, 283 00:15:53,520 --> 00:15:56,040 Speaker 1: and I personally felt quite connected because someone close to 284 00:15:56,080 --> 00:15:58,480 Speaker 1: me in my life has been struggling with that as well. 285 00:15:58,680 --> 00:16:01,000 Speaker 2: Can you describe what. 286 00:16:01,080 --> 00:16:03,440 Speaker 1: Chronic fatigue and POTS actually is for those that are 287 00:16:03,480 --> 00:16:05,240 Speaker 1: not aware of it? And then I wanted to delve 288 00:16:05,280 --> 00:16:08,400 Speaker 1: into just the strategies that you were using to overcome 289 00:16:08,440 --> 00:16:11,200 Speaker 1: the challenges that really placed on your life and your 290 00:16:11,560 --> 00:16:12,440 Speaker 1: health and exercise. 291 00:16:13,280 --> 00:16:16,600 Speaker 3: I just basically ran out a steam, and I thought 292 00:16:16,600 --> 00:16:20,520 Speaker 3: this is very normal for someone doing an excessive amount 293 00:16:20,560 --> 00:16:25,240 Speaker 3: of exercise videos. And for my business, I was also 294 00:16:25,360 --> 00:16:28,440 Speaker 3: working as a director of training for Chris Hemsworths app 295 00:16:28,840 --> 00:16:31,640 Speaker 3: and doing videos for his app. So I had a 296 00:16:31,680 --> 00:16:35,360 Speaker 3: full time job, plus I was running a business, plus 297 00:16:35,400 --> 00:16:39,000 Speaker 3: I had a baby, and it was a lot. It 298 00:16:39,040 --> 00:16:41,280 Speaker 3: was a big load, and I was traveling a lot 299 00:16:41,320 --> 00:16:44,760 Speaker 3: with Chris and to capture content whether he was doing 300 00:16:44,840 --> 00:16:48,880 Speaker 3: Men in Black movie in London or LA or you know. 301 00:16:48,920 --> 00:16:51,120 Speaker 3: There was a lot of travel with my baby, breastfeeding 302 00:16:51,120 --> 00:16:54,960 Speaker 3: my baby, and it was just a lot, and all 303 00:16:54,960 --> 00:16:57,040 Speaker 3: of a sudden one day, I just couldn't get out 304 00:16:57,080 --> 00:16:59,280 Speaker 3: of bed, and I thought, oh, this is weird. And 305 00:16:59,320 --> 00:17:03,840 Speaker 3: then I just got weaker and more fatigued, and I 306 00:17:03,880 --> 00:17:07,320 Speaker 3: couldn't beat it no matter how much I willed myself 307 00:17:07,560 --> 00:17:10,920 Speaker 3: or how much discipline I had. I just felt almost 308 00:17:10,960 --> 00:17:14,760 Speaker 3: sick with it. And I went to every specialist there is, 309 00:17:14,920 --> 00:17:19,680 Speaker 3: and no one could tell me why I felt so tired. 310 00:17:20,440 --> 00:17:23,800 Speaker 3: And that was after about twelve months. I was diagnosed 311 00:17:23,800 --> 00:17:26,040 Speaker 3: with chronic fatigue syndrome and they said, there's not really 312 00:17:26,080 --> 00:17:29,280 Speaker 3: anything you can do, and then I went looking. I 313 00:17:29,320 --> 00:17:32,520 Speaker 3: went to a chronic fatigue clinic, and the chronic fatigue 314 00:17:32,520 --> 00:17:36,840 Speaker 3: clinic was very helpful because at least they recognized CFS 315 00:17:36,960 --> 00:17:39,919 Speaker 3: or me and I could talk to them about it, 316 00:17:40,000 --> 00:17:43,840 Speaker 3: and they gave me some great strategies again on pacing, 317 00:17:44,440 --> 00:17:48,960 Speaker 3: on regulating my nervous system, on making sure that I 318 00:17:49,000 --> 00:17:52,000 Speaker 3: didn't have that stress in my body, because I think 319 00:17:52,080 --> 00:17:54,360 Speaker 3: my body was freaking out. Whether it was an email 320 00:17:54,600 --> 00:17:59,200 Speaker 3: or everything was a threat, you know, and I had 321 00:17:59,240 --> 00:18:01,640 Speaker 3: to work very, very hard. And it was a bit 322 00:18:01,680 --> 00:18:05,000 Speaker 3: controversial at the time, but they don't really recommend gradual 323 00:18:05,040 --> 00:18:10,080 Speaker 3: exercise therapy, because exercise can trigger PEM post exertion malaise, 324 00:18:10,480 --> 00:18:13,119 Speaker 3: where you exercise and then you crash and you feel 325 00:18:13,200 --> 00:18:16,600 Speaker 3: even worse for weeks or even months, and it's quite dangerous. 326 00:18:16,840 --> 00:18:20,439 Speaker 3: And I was getting PEM a lot, but I do 327 00:18:20,600 --> 00:18:24,919 Speaker 3: believe in exercise and the transformative nature of exercise on 328 00:18:24,960 --> 00:18:28,040 Speaker 3: the brain and the mood and the body. And so 329 00:18:28,440 --> 00:18:32,159 Speaker 3: I started very very slowly with a friend of mine 330 00:18:32,359 --> 00:18:35,160 Speaker 3: and he would literally even just move my body into 331 00:18:35,200 --> 00:18:37,960 Speaker 3: stretches because I was too weak to even stretch myself. 332 00:18:38,320 --> 00:18:40,560 Speaker 3: He'd move my body into one stretch and I'd lie 333 00:18:40,600 --> 00:18:42,959 Speaker 3: there move my body into another stretch, and that's how 334 00:18:43,000 --> 00:18:46,320 Speaker 3: we started. And then we started doing some cold therapy 335 00:18:46,400 --> 00:18:49,200 Speaker 3: and sauna heat therapy. I'd do cold plunge for one 336 00:18:49,240 --> 00:18:51,600 Speaker 3: or two minutes, and then I'd do the sauna for 337 00:18:51,640 --> 00:18:54,600 Speaker 3: one or two minutes to try and shock my nervous system. 338 00:18:54,960 --> 00:18:58,680 Speaker 3: And gradually I worked up from stretching to some mobility 339 00:18:58,800 --> 00:19:03,040 Speaker 3: to moving and this is over months and now I 340 00:19:03,080 --> 00:19:06,840 Speaker 3: can exercise without having PEM. But I still do experience 341 00:19:07,160 --> 00:19:10,639 Speaker 3: crashes if I go too hard, and so it's something 342 00:19:10,640 --> 00:19:14,840 Speaker 3: that I do manage, and it's very very tough, just 343 00:19:14,840 --> 00:19:19,000 Speaker 3: the life changing experience on managing your life so that 344 00:19:19,040 --> 00:19:21,800 Speaker 3: you don't burn out and it's not burnout like chronic 345 00:19:21,800 --> 00:19:22,719 Speaker 3: fatigue is not burnout. 346 00:19:22,720 --> 00:19:23,520 Speaker 2: It's very serious. 347 00:19:23,600 --> 00:19:26,639 Speaker 3: But you know that thing of taking on everything and 348 00:19:26,680 --> 00:19:30,520 Speaker 3: wanting everything all at once. I couldn't have everything all 349 00:19:30,560 --> 00:19:32,719 Speaker 3: at once. I couldn't work at the pace that I 350 00:19:32,800 --> 00:19:36,240 Speaker 3: was working and then manage my family, my household, and 351 00:19:36,400 --> 00:19:41,399 Speaker 3: manage myself. So now I'm very clear on prioritizing self 352 00:19:41,480 --> 00:19:45,440 Speaker 3: care moments, putting in my diary and my work calendar 353 00:19:45,840 --> 00:19:50,000 Speaker 3: when I'm exercising when I'm unavailable, and I call that 354 00:19:50,080 --> 00:19:53,119 Speaker 3: green time in my calendar, and the green time is 355 00:19:53,160 --> 00:19:57,360 Speaker 3: about like getting in nature or relaxing, and it's all 356 00:19:57,359 --> 00:20:00,840 Speaker 3: built around red time, which is I've got back to 357 00:20:00,880 --> 00:20:04,360 Speaker 3: back meetings or I've got records, or I'm filming or whatever. 358 00:20:04,760 --> 00:20:07,120 Speaker 3: I make sure I build that green time around it 359 00:20:07,560 --> 00:20:10,400 Speaker 3: so that things balance out and color code my diary 360 00:20:11,000 --> 00:20:14,360 Speaker 3: so that it's red and green and you can visually 361 00:20:14,440 --> 00:20:18,840 Speaker 3: see that it's balanced and that there isn't too much red, 362 00:20:19,119 --> 00:20:21,680 Speaker 3: because then that's a red flag for me that hey, 363 00:20:21,720 --> 00:20:23,360 Speaker 3: you're going to get sick again, or you're going to 364 00:20:23,680 --> 00:20:26,840 Speaker 3: go backwards. My heart bleeds for anyone going through it. 365 00:20:26,840 --> 00:20:30,080 Speaker 3: It really is a very personal journey and what works 366 00:20:30,080 --> 00:20:33,520 Speaker 3: for me may not work for someone else. But the 367 00:20:33,640 --> 00:20:38,200 Speaker 3: chronic fatigue clinics are very helpful, especially with posts COVID 368 00:20:38,280 --> 00:20:41,320 Speaker 3: fatigue that is coming out now and many more people 369 00:20:41,359 --> 00:20:44,879 Speaker 3: experiencing it. They're doing a great job. They're doing a 370 00:20:44,880 --> 00:20:45,639 Speaker 3: wonderful job. 371 00:20:45,840 --> 00:20:47,960 Speaker 1: Yeah, thank you for sharing that. 372 00:20:48,040 --> 00:20:48,359 Speaker 2: TIF. 373 00:20:48,400 --> 00:20:53,360 Speaker 1: I just can't even imagine how hard and so frustrating 374 00:20:53,520 --> 00:20:55,960 Speaker 1: that that would have been for you, based on who 375 00:20:56,040 --> 00:20:58,720 Speaker 1: you were and your self identity and what you're doing 376 00:20:58,760 --> 00:21:02,560 Speaker 1: day to day. The idea of green time, how much 377 00:21:03,240 --> 00:21:05,359 Speaker 1: is enough? Like if I were to look at a 378 00:21:05,400 --> 00:21:08,560 Speaker 1: good week for you in your calendar, how much green 379 00:21:08,600 --> 00:21:10,960 Speaker 1: time would I see? How big are those blocks or 380 00:21:11,000 --> 00:21:12,880 Speaker 1: how frequent of those blocks? What does that look like? 381 00:21:13,000 --> 00:21:14,919 Speaker 3: It really depends on the kind of week, and it 382 00:21:14,960 --> 00:21:16,840 Speaker 3: really depends on how much red time I have in 383 00:21:16,880 --> 00:21:18,800 Speaker 3: a week. So if I have a balance week where 384 00:21:18,800 --> 00:21:20,920 Speaker 3: I've got, you know, a couple of team meetings and 385 00:21:21,440 --> 00:21:23,920 Speaker 3: a couple of phone calls and I might be filming 386 00:21:24,119 --> 00:21:27,000 Speaker 3: a bit and it's not it's just an average week 387 00:21:27,040 --> 00:21:30,000 Speaker 3: for me, then the green time would be maybe an 388 00:21:30,040 --> 00:21:33,000 Speaker 3: hour and a half a day for me. But if 389 00:21:33,040 --> 00:21:36,520 Speaker 3: I do have, say I'm going into filming a program 390 00:21:36,560 --> 00:21:39,560 Speaker 3: where I'm trying to get twenty exercise videos a day 391 00:21:39,760 --> 00:21:44,119 Speaker 3: over three back to back days, then those whole days 392 00:21:44,200 --> 00:21:47,879 Speaker 3: either side of those three day records would be green time, 393 00:21:48,320 --> 00:21:52,240 Speaker 3: full days where I try and limit stimulation. I will 394 00:21:52,240 --> 00:21:55,600 Speaker 3: block out those days and just be like I'm unavailable today. 395 00:21:56,240 --> 00:21:59,600 Speaker 1: I've heard you say that comparison is the thief of joy. 396 00:22:00,480 --> 00:22:03,040 Speaker 1: Can you tell me about what that means to you. 397 00:22:03,800 --> 00:22:08,280 Speaker 3: Yes, I think every business owner will understand that you 398 00:22:08,320 --> 00:22:12,280 Speaker 3: are comparing yourself to your competitors. You're studying your competitors, 399 00:22:12,440 --> 00:22:15,199 Speaker 3: You're making sure that you are at the top of 400 00:22:15,240 --> 00:22:17,439 Speaker 3: your game and you're not missing opportunities. 401 00:22:18,040 --> 00:22:20,600 Speaker 2: But in doing that, you are. 402 00:22:20,800 --> 00:22:26,600 Speaker 3: Stealing all the joy and it is so negative on 403 00:22:26,640 --> 00:22:30,560 Speaker 3: your mindset and detrimental, and you're blocking yourself of your 404 00:22:30,600 --> 00:22:35,119 Speaker 3: own creativity. I find so I always say, yeah, the 405 00:22:35,200 --> 00:22:37,480 Speaker 3: grass is always greener on the other side. You may 406 00:22:37,520 --> 00:22:39,960 Speaker 3: think that, but you've got to really look at cultivating 407 00:22:40,000 --> 00:22:40,760 Speaker 3: your own grass. 408 00:22:41,400 --> 00:22:45,200 Speaker 1: What other strategies are you using or self talking using 409 00:22:45,240 --> 00:22:49,879 Speaker 1: when you're finding yourself going down a comparison whole, and 410 00:22:49,880 --> 00:22:52,320 Speaker 1: I m I can completely relate to this as a 411 00:22:52,359 --> 00:22:55,240 Speaker 1: business owner, but just as a human in this world. 412 00:22:55,400 --> 00:22:58,159 Speaker 1: I feel like that is one of the biggest sources 413 00:22:58,400 --> 00:23:02,000 Speaker 1: of angst and negative fear when I'm going down that 414 00:23:02,040 --> 00:23:04,920 Speaker 1: comparison trap. So what if you found works for you 415 00:23:05,040 --> 00:23:06,040 Speaker 1: to get you out of that. 416 00:23:06,600 --> 00:23:11,240 Speaker 3: Absolutely, just always saying to myself, focus on yourself, tiff 417 00:23:11,359 --> 00:23:14,600 Speaker 3: Like my husband always says little things to me like, oh, 418 00:23:14,640 --> 00:23:17,399 Speaker 3: that's not tiffing, you know, or tiff it up, like 419 00:23:17,560 --> 00:23:21,040 Speaker 3: just be yourself because I've just fallen into that trap 420 00:23:21,080 --> 00:23:24,639 Speaker 3: where my business is very much about numbers and you 421 00:23:24,760 --> 00:23:26,000 Speaker 3: end up thinking. 422 00:23:25,720 --> 00:23:27,160 Speaker 2: Oh, I wonder what numbers they've got. 423 00:23:27,359 --> 00:23:29,399 Speaker 3: And I have to really pull myself up on that. 424 00:23:29,520 --> 00:23:31,520 Speaker 3: And the best way is to make sure I'm not 425 00:23:31,560 --> 00:23:35,720 Speaker 3: doom scrolling. I only engage on Instagram. I make sure 426 00:23:35,760 --> 00:23:39,000 Speaker 3: that I'm on there for business. I'm engaging with people 427 00:23:39,320 --> 00:23:43,359 Speaker 3: and doing what I need to. But then I get out. Yeah. 428 00:23:43,440 --> 00:23:45,800 Speaker 1: Now. One of the things I really love about hosting 429 00:23:45,840 --> 00:23:47,399 Speaker 1: how I work is that I get to speak to 430 00:23:47,440 --> 00:23:50,360 Speaker 1: amazing people like you and just soak up the strategies 431 00:23:50,400 --> 00:23:52,720 Speaker 1: and tips and stuff that you're using, like the green 432 00:23:52,800 --> 00:23:55,920 Speaker 1: time thing, I'm so gonna be applying that, yes, And 433 00:23:56,640 --> 00:23:59,480 Speaker 1: I know that you've obviously been deep in research for 434 00:23:59,560 --> 00:24:02,600 Speaker 1: Bounce Forward, the podcast that you host, and I would 435 00:24:02,640 --> 00:24:05,200 Speaker 1: love to know what are some of the more surprising 436 00:24:05,440 --> 00:24:09,359 Speaker 1: or like counterintuitive things that you've learned in researching that 437 00:24:09,440 --> 00:24:11,919 Speaker 1: show and conducting lots of great interviews, you know, particularly 438 00:24:11,960 --> 00:24:13,640 Speaker 1: around physical health and what we can do. 439 00:24:14,720 --> 00:24:17,520 Speaker 3: Yeah, oh gosh, Bounce Forward has been so much fun, 440 00:24:18,119 --> 00:24:21,679 Speaker 3: and I've talked to so many people, and I've really 441 00:24:21,720 --> 00:24:25,479 Speaker 3: loved talking about the postpartum journey. I guess because I 442 00:24:25,520 --> 00:24:29,879 Speaker 3: started the podcast when I was very postpartum, and learning 443 00:24:29,960 --> 00:24:35,280 Speaker 3: from experts and talking about return to exercise after having 444 00:24:35,320 --> 00:24:40,480 Speaker 3: a baby and their experiences has been fantastic. Also, doing 445 00:24:40,480 --> 00:24:43,280 Speaker 3: a little bit of research and speaking to people about 446 00:24:43,280 --> 00:24:45,400 Speaker 3: mental health has been phenomenal. 447 00:24:45,880 --> 00:24:47,720 Speaker 2: What's blown my mind is that. 448 00:24:47,920 --> 00:24:49,800 Speaker 3: Going into this, I thought, oh, there's got to be 449 00:24:49,840 --> 00:24:52,760 Speaker 3: a secret, like something I don't know, like a magic 450 00:24:52,840 --> 00:24:57,480 Speaker 3: pill or like something, and then every expert I interview 451 00:24:57,560 --> 00:25:00,160 Speaker 3: or everybody I talked to it comes back to it's 452 00:25:00,160 --> 00:25:05,359 Speaker 3: just the basics of sleep, hygiene and eating more protein 453 00:25:05,600 --> 00:25:09,680 Speaker 3: and lifting heavy weights and just all these things that 454 00:25:10,200 --> 00:25:14,399 Speaker 3: prolong your life. And increased longevity. And I just always 455 00:25:14,400 --> 00:25:17,439 Speaker 3: get blown away by that and I come away thinking, Oh, 456 00:25:17,880 --> 00:25:20,440 Speaker 3: just need good quality sleep, and I need to drink water. 457 00:25:20,600 --> 00:25:24,280 Speaker 3: I need And I feel a little disappointed, but also 458 00:25:25,359 --> 00:25:28,080 Speaker 3: very empowered because I'm like I can control those things. 459 00:25:28,240 --> 00:25:32,159 Speaker 3: Doctor Stacy Simms was fantastic. She's all about perimenopause and 460 00:25:32,200 --> 00:25:34,719 Speaker 3: I hit forty this year and all my friends are 461 00:25:34,720 --> 00:25:37,920 Speaker 3: going through perimenopause and having a hard time. And her 462 00:25:38,000 --> 00:25:41,560 Speaker 3: tips on make sure that you lift heavy weights, that 463 00:25:41,600 --> 00:25:45,840 Speaker 3: you're doing your sprint training, that you're increasing protein very 464 00:25:45,880 --> 00:25:50,560 Speaker 3: simple but just so effective and life changing. And I've 465 00:25:50,560 --> 00:25:52,600 Speaker 3: implemented a lot of what she has taught me. 466 00:25:53,320 --> 00:25:56,960 Speaker 1: I think that maybe something that is counterintuitive or surprising 467 00:25:57,000 --> 00:26:00,800 Speaker 1: for most listeners is the importance of grip strength. Can 468 00:26:00,840 --> 00:26:04,080 Speaker 1: you talk a bit about that, why it's so important, 469 00:26:04,160 --> 00:26:05,440 Speaker 1: and then how do you build it? 470 00:26:06,240 --> 00:26:08,919 Speaker 2: Grip strength? Yeah, it is very important. 471 00:26:09,119 --> 00:26:12,199 Speaker 3: It's something that can increase your longevity and is a 472 00:26:12,320 --> 00:26:14,959 Speaker 3: great marker of like how strong you are in your 473 00:26:15,000 --> 00:26:17,960 Speaker 3: whole body. Just how long can you hold onto something? 474 00:26:18,640 --> 00:26:22,000 Speaker 3: And really it's that simple. Going to the monkey bars 475 00:26:22,080 --> 00:26:23,680 Speaker 3: or if you have a chin up bar at home 476 00:26:23,800 --> 00:26:26,960 Speaker 3: or at the gym, holding on to that bar for 477 00:26:27,160 --> 00:26:30,280 Speaker 3: start out for ten seconds, then increase to twenty seconds, 478 00:26:30,320 --> 00:26:33,720 Speaker 3: increase to thirty seconds, increase to forty seconds, and just 479 00:26:33,720 --> 00:26:35,840 Speaker 3: see if you can increase that time to a two 480 00:26:35,880 --> 00:26:39,360 Speaker 3: to three minute hang. And that's where you really want 481 00:26:39,359 --> 00:26:42,760 Speaker 3: to be, that like two minutes. So I recommend it. 482 00:26:42,840 --> 00:26:44,840 Speaker 3: Go out and just hang. When your kids are next 483 00:26:44,840 --> 00:26:47,239 Speaker 3: in the playground and they're playing, just go to the 484 00:26:47,240 --> 00:26:49,119 Speaker 3: monkey bars and see how long you can hold on. 485 00:26:50,560 --> 00:26:53,359 Speaker 1: It's funny because tif I feel like I learned about 486 00:26:53,359 --> 00:26:56,080 Speaker 1: the importance of grip strength. I don't know, maybe a 487 00:26:56,160 --> 00:26:59,560 Speaker 1: year or two ago, and I try to do hanging. 488 00:26:59,600 --> 00:27:01,560 Speaker 1: So I've got home gym, I've got a squat rack 489 00:27:01,600 --> 00:27:04,240 Speaker 1: setup that has a hanging and it is the hardest 490 00:27:04,320 --> 00:27:05,399 Speaker 1: thing to do. 491 00:27:06,000 --> 00:27:06,880 Speaker 2: Oh my gosh. 492 00:27:07,000 --> 00:27:09,240 Speaker 1: I feel like I'm trying to build up to one 493 00:27:09,320 --> 00:27:12,919 Speaker 1: minute and oh man, it's really hard. 494 00:27:13,680 --> 00:27:15,400 Speaker 3: Something that I had to work a lot on during 495 00:27:15,400 --> 00:27:18,600 Speaker 3: my gladiator times. Because I was so little. They couldn't 496 00:27:18,640 --> 00:27:22,080 Speaker 3: put me on the big games like Pyramid because I 497 00:27:22,119 --> 00:27:23,240 Speaker 3: couldn't even get. 498 00:27:23,160 --> 00:27:23,800 Speaker 2: Up the steps. 499 00:27:23,880 --> 00:27:26,240 Speaker 3: I was so short, and so they put me in 500 00:27:26,280 --> 00:27:28,720 Speaker 3: the sky on all the aerial games, and that was 501 00:27:28,800 --> 00:27:31,199 Speaker 3: all just hanging and so I had to build that 502 00:27:31,240 --> 00:27:32,760 Speaker 3: grip strength really quickly. 503 00:27:33,200 --> 00:27:35,680 Speaker 2: It was a great time to learn all of that. 504 00:27:35,920 --> 00:27:38,280 Speaker 3: But this is before there was any research on grip strength, 505 00:27:38,320 --> 00:27:40,399 Speaker 3: and I just was like, Oh, I just got to 506 00:27:40,400 --> 00:27:42,439 Speaker 3: hang on for my for dear life. You know. 507 00:27:44,600 --> 00:27:48,520 Speaker 1: Now, I imagine you must get asked for advice all 508 00:27:48,680 --> 00:27:50,919 Speaker 1: the time around you know, people that are wanting to 509 00:27:50,920 --> 00:27:55,240 Speaker 1: start some kind of fitness or exercise program, and obviously 510 00:27:55,280 --> 00:27:58,240 Speaker 1: that's what you do through tech. So your business. What 511 00:27:58,480 --> 00:28:02,560 Speaker 1: is the most common advice that you find yourself giving 512 00:28:02,640 --> 00:28:06,080 Speaker 1: people who maybe are starting from a pretty low base 513 00:28:06,280 --> 00:28:08,959 Speaker 1: that are wanting to incorporate more movement into their life. 514 00:28:09,280 --> 00:28:12,639 Speaker 3: Yes, I find that the most common advice I'm giving 515 00:28:12,800 --> 00:28:15,359 Speaker 3: because they're saying, do I do CrossFit? 516 00:28:15,800 --> 00:28:18,439 Speaker 2: Do I do high rocks? Do I do this? Do 517 00:28:18,480 --> 00:28:18,919 Speaker 2: I do that? 518 00:28:19,200 --> 00:28:22,760 Speaker 3: And I say, find the right fit for you. Find 519 00:28:22,920 --> 00:28:26,359 Speaker 3: the fitness that you enjoy. Enjoyment is key because you 520 00:28:26,400 --> 00:28:28,800 Speaker 3: will keep doing that thing and then that will build 521 00:28:28,800 --> 00:28:31,679 Speaker 3: a habit of movement, and then that will build that 522 00:28:31,760 --> 00:28:34,080 Speaker 3: discipline that you need to keep on going and you 523 00:28:34,119 --> 00:28:36,840 Speaker 3: will get results. And that's the most important thing. 524 00:28:36,880 --> 00:28:40,920 Speaker 1: I think such great advice TIF I have loved chat. 525 00:28:41,000 --> 00:28:43,800 Speaker 1: I'm so glad we got to connect. I've learned so much, 526 00:28:44,560 --> 00:28:46,920 Speaker 1: I've taken so many notes, so thank you so much 527 00:28:46,960 --> 00:28:47,600 Speaker 1: for your time. 528 00:28:47,760 --> 00:28:48,920 Speaker 2: Oh absolute pleasure. 529 00:28:49,640 --> 00:28:53,920 Speaker 1: Tips insights around a game and B game thoughts really 530 00:28:54,000 --> 00:28:56,960 Speaker 1: stuck with me. There have been several moments since this 531 00:28:57,120 --> 00:29:00,440 Speaker 1: interview where I've been aware of having very unhe helpful 532 00:29:00,560 --> 00:29:04,200 Speaker 1: B game thoughts, and I've been able to stop, do 533 00:29:04,280 --> 00:29:06,680 Speaker 1: a bit of a reframe and think about what's the 534 00:29:06,800 --> 00:29:11,400 Speaker 1: A game version of this thought, which has definitely, on 535 00:29:11,480 --> 00:29:15,560 Speaker 1: several occasions stopped me going down a path of stressing 536 00:29:15,720 --> 00:29:20,000 Speaker 1: and catastrophizing. If you enjoyed today's episode, I would love 537 00:29:20,040 --> 00:29:23,600 Speaker 1: to ask a favor. Click follow on the podcast app 538 00:29:23,600 --> 00:29:25,800 Speaker 1: that you're listening to this on, and if you're feeling 539 00:29:25,840 --> 00:29:30,040 Speaker 1: really generous, leave a review for the show. Following this 540 00:29:30,080 --> 00:29:34,320 Speaker 1: podcast and leaving reviews helps how I work find new listeners, 541 00:29:34,680 --> 00:29:37,360 Speaker 1: and your support is one of the things that makes 542 00:29:37,400 --> 00:29:41,400 Speaker 1: this podcast possible. Thank you for sharing part of your 543 00:29:41,480 --> 00:29:44,320 Speaker 1: day with me by listening to How I Work. If 544 00:29:44,320 --> 00:29:46,640 Speaker 1: you're keen for more tips on how to work better, 545 00:29:46,880 --> 00:29:50,800 Speaker 1: connect with me via LinkedIn or Instagram. I'm very easy 546 00:29:50,800 --> 00:29:55,480 Speaker 1: to find. Just search for Amantha Imba. How I Work 547 00:29:55,680 --> 00:29:59,920 Speaker 1: was recorded on the traditional land of the Warrangery people, 548 00:30:00,120 --> 00:30:03,400 Speaker 1: part of the cool And Nation. I am so grateful 549 00:30:03,480 --> 00:30:06,080 Speaker 1: for being able to work and live on this beautiful 550 00:30:06,160 --> 00:30:09,200 Speaker 1: land and I want to pay my respects to Elder's past, 551 00:30:09,280 --> 00:30:13,440 Speaker 1: present and emerging. How I Work is produced by me 552 00:30:13,760 --> 00:30:18,880 Speaker 1: Amantha Imba. The episode producer was Rowena Murray. And thank 553 00:30:18,920 --> 00:30:21,480 Speaker 1: you to Martin Imba who does the audio mix for 554 00:30:21,880 --> 00:30:24,680 Speaker 1: every episode and makes everything sound better than it would 555 00:30:24,720 --> 00:30:25,520 Speaker 1: have otherwise.