Roll With The Punches

Want to get stronger, fitter, and stop faffing around aimlessly at the gym? Well, here's an ep on some of the more intermediate to advanced concepts around strength and conditioning with a little Q & A with Harps.  We cover things like training volume, hypertrophy, the difference between strength and power rep ranges, and little sneaky tweaks like time under tension and pause reps that make your muscles hate you in the best way. We’ll walk you through free weights verses machines, how to use periodization to stop plateauing, why recovery is essential if you don’t want to burn out, what about cardio (yes, you still need it), how to test your one-rep max without wrecking yourself, and what it really takes to move past beginner level. So, if you're partial to a little training and would love to step it up a little, here's one for you!   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco  See omnystudio.com/listener for privacy information.

Some weeks you’re just over yourself, right? That was me this week, and funnily enough that’s exactly what Kel and I ended up diving into. We talked about those little moments where you trip over your own mental shoelaces - anxiety flares, self-sabotage, second-guessing yourself - and how bloody human that is. We riffed on slowing down to speed up, breaking up with data and devices (yes, I may have dumped my smartwatch mid-chat), and finding ways to actually get out of our own way so we can show up as who we really are. Kel shared how she’s flipping anxiety on its head, I got honest about my own patterns of busy-ness and loneliness, and together we landed on the idea that feelings aren’t facts... and small reps are what actually shift things. If you’ve ever caught yourself thinking, 'FFS, I’m sick of my own shit' then mate, this one’s for you!   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco      See omnystudio.com/listener for privacy information.

Bloody hell, Eve Ash has lived 10 lives in 1!!She's a psychologist, filmmaker, author, and so much more. Eve uncovers the secrets of her past and how she's uncovered injustice in this fascinating life story. We dive into the psychology behind her curiosity to uncover the truth about her family history and identity in the Netflix documentary 'Man on the Bus'. Eve shares the clues that led her on a decade-long investigation to find her biological father. Hear how Eve went from psychologist to filmmaker after a bold letter to John Cleese kickstarted her passion for comedy films. She gives a behind-the-scenes look at creating her unique blend of comedy and true crime documentaries. Maaate, she is a unicorn, and you're gonna love her!   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au EVE ASH Website: eveash.com TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Long gone are the days when sober was a dirty word... and thank #^$% for that! I sat down with the fab Sarah Rusbatch and we went everywhere. Three and a half years since her last visit on the show and we reminisced on how she’s swapped tequila slammers for training plans and is flying to London to run a marathon for her 50th. She’s written a best seller, Beyond Booze, and what I love is her whole philosophy isn’t just how to stop drinking, it’s how to build a life you don’t want to escape. We bantered on dopamine traps, grieving old identities, the masks we wear, and why self-awareness isn’t a one and done job (annoyingly). We jammed on the glory of midlife strength, women’s health, and the shift from doing to being. Sarah talked about balancing her drive with actual stillness, breathwork, and listening to intuition (yeah, yeah.. I'm taking notes). My favourite bit was the reminder that discomfort is where the good stuff lives. Choose easy and the win feels flat. Choose hard and you grow into someone you’re proud to wake up as. If ya'll are sober curious, sick of winter pub culture, or just ready for tiny experiments that change your life, this one will hit home.   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au SARAH RUSBATCH Website: sarahrusbatch.com/ TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Bloody hell, perimenopause is a ride. I sat down with Karen Stein, ex-Deloitte partner turned leadership coach and menopause-at-work trailblazer, and we got real about the chaos, confusion, and silence that surrounds this stage of life. We talked about my own messy journey through HRT, testosterone, fatigue, and re-finding my 'sense of self,' and Karen dropped insights on why workplaces need to wake up to what their midlife women are going through. From the 48 symptoms no one talks about, to the Senate inquiry that revealed doctors only get one hour of menopause training, to why men need to be in this conversation too... this chat is equal parts eye-opening, practical, and validating. If you’ve ever thought you were losing your mind, burning out, or just being 'a bitch' for no reason… maybe, just maybe, it’s ya hormones, sister!   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au KAREN STEIN Website: karensteincoaching.com/ TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Bloody hell, what a ride.Jamie Stedman grew up in the middle of violence, chaos, and a level of unpredictability no kid should ever have to navigate... yet somehow he walked out the other side with a marshmallow heart, a velvet sledgehammer delivery, and a mission to keep women and kids safe by helping men change. From a childhood of protecting siblings, to two decades as a prison officer, to a coma that nearly killed him, to staring down his own mental health crash, Jamie’s story is one of survival without the victim badge. We got deep into coercive control, the truth about behaviour change, why 'good bloke' is the most dangerous PR spin in domestic violence, and how the smallest shifts in daily awareness can turn a life around. It’s gritty, it’s real, it’s full of big heart and big truth. And yeah... the internet dropped out about 87 times, but he was worth hanging in for. SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au JAMIE STEDMAN Website: jamiestedman.net TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Well, here it is gals... the perimenopause and HRT update I’ve been promising (and dragging my feet with, let’s be honest). Two months into testosterone, three months into HRT, and a whole new cupboard full of supplements thanks to my DNA test. This episode is me laying it all out.... the good, the bad, the hilarious, and the downright frustrating. From 3am cortisol wake-ups and gym meltdowns to the "Oh G'day, old Tiff” spark finally reappearing, it’s been a wild ride. I share the wins so far, the lessons, the expensive mistakes, and the awkward moment I nearly turned my cat hormonal. If you’re navigating this chaos too, I hope my little experiment with me helps you feel less crazy and gives you a little more hope towards finding some answers for yourself.  TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco  See omnystudio.com/listener for privacy information.

Seven years ago, Anthea Kenny’s world shattered in the space of one conversation with her 11-year-old daughter. What followed was a nightmare no mother should ever have to face... abuse inside her own family, betrayal by the person she thought she knew, a justice system that didn’t always feel just, and the relentless task of holding it all together for four kids. But this isn’t just a story about trauma – it’s about the kind of belief, fight, and love that can rewrite an ending. From the moment Anthea heard her girls, she believed them. She acted. She fought through courtrooms, headlines, and a system stacked with roadblocks, and she did it while keeping sport, laughter, and a fierce sense of normality alive at home. Today, those kids are thriving. Anthea’s thriving. And she’s ready to turn her lived hell into a roadmap for other parents blindsided by the unthinkable. This is raw, real, and brimming with the kind of hope that only comes from someone who’s been to the darkest place… and found her way out. SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au ANTHEA KENNY Email: silencetostrength.antheakenny@gmail.com  TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

She’s back! And this time Kel and I are diving into all the big, scary, liberating stuff... like finding your voice, owning your truth, and saying 'no' without choking on it. We talk people-pleasing, the opposite of 'nice', why boundaries feel like a boxing match, and how sometimes the metaphorical possum you’ve been chasing leaves you wondering what the hell to do next. Kel gives us the down-low on going from painfully shy and introverted to taking her seat at the table and speaking up in rooms that once terrified her. We talk about masks, conditioning, social anxiety, creativity, and the strange safety of telling the internet what you can’t yet tell your best mate. This one’s about freedom, visibility, and doing the thing scared… because regret is far more uncomfortable than honesty.   SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco      See omnystudio.com/listener for privacy information.

How to Not Die Tripping Over Your Dog at 70. That’s the real question, isn’t it? And it turns out the answer might involve schnauzers, slow martial arts, and brushing your teeth on one leg. What started as a casual chinwag about hot chocolate and the perils of Temu spiralled (delightfully) into a deep dive on Tai Chi, balance, aging well, and how the smallest movements can change everything. Patrick Bonello joined me for a playful but powerful chat that zigzagged from paragliding jocks and martial arts in the International Space Station (not joking) to the ancient Chinese lineage behind his Tai Chi practice. We talked longevity, the sneaky power of slow, and why core strength isn’t just for gym selfies... it’s for staying upright when life tries to wipe you out. Turns out, balance isn’t just for your body... it’s for your consumer choices too.Warning: may contain unsolicited jock reviews, accidental German profanity, and a heartfelt invite to a schnauzer’s birthday party. SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au PATRICK BONELLO Website: websitesnow.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Bloody hell perimenopausal sista's... this one is for you! I sat down with Amelia Phillips and ended up talking all things perimenopause, HRT, glucose chaos, wearables, weight gain, strength training, and how bloody hard it can be to know what's really going on in your body when everyone has a different opinion and Instagram’s screaming at you to biohack your hormones with cold showers and celery juice. Amelia brings the goods. She breaks down metabolic flexibility like a boss, calls out the overreliance on tech (guilty), and helps make sense of the emotional storm that is mid-life hormone upheaval. I share my own rollercoaster through fatigue, recovery, and HRT - and let’s just say it’s been a wild ride from boxer mode to biology major. It’s raw, it’s real, and it might just make you feel a little less crazy (you’re not, by the way - it’s probably your hormones). SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au AMELIA PHILLIPS Website: ameliaphillips.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

I sat down for the second time with my favourite philosopher, wordsmith, truth-teller - and now matrimony's fiercest ally - Stephen Jenkinson, to dive deep into love, relationships, and the rituals that hold them together... or should. What started as a conversation about weddings quickly turned into something much bigger. Stephen shared how officiating ceremonies led him to defend matrimony itself - not the performance, but the sacred, messy, meaningful practice of two people choosing each other, again and again. He calls himself matrimony's ally and a 'spirit lawyer' of sorts for marriage... and after hearing him, you’ll get why. He brings the same fire and the depth as he did it his first phenomenal appearance on the show (ep695) - telling stories that are as unorthodox as they are unforgettable, breaking down the meaning behind words like 'catastrophe' and 'matrimony', and exposing how far we’ve drifted from the roots of our language, our rituals, and our relationships. This conversation doesn’t float at the surface. It goes all the way down into ancestry, witnesshood, grief, and the quiet work of keeping love alive when the honeymoon’s long gone. True to form, there’s nothing surface-level here, and Stephen leaves my mind whirring... Enjoy! SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au STEPHEN JENKINSON Website: orphanwisdom.com TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco      See omnystudio.com/listener for privacy information.

What a ripper of a chat with the absolute powerhouse that is Kath Essing. We met recently and within minutes I knew I had to get her on the show. Kath is real, warm, hilarious, and brave as hell. She’s just released her second book The Courage to Speak Your Truth, and in this convo, she opens up about what it took to get there. Remembering childhood trauma in her 20s, navigating the healing process (which she calls a total sh*t show), reporting her abuse, confronting her abuser, and working through it all to help others do the same. We talked healing, sport, therapy (all of them), inner child work, punching pillows (or not), the joy of being fully honest, and how bloody hard but important it is to speak your truth. This one’s deep but somehow also full of laughs, swear words, and goosebumps. If you’ve ever felt like you’re the only one carrying some heavy stuff... this ep is for you. SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au KATH ESSING Website: bespeak.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandcoSee omnystudio.com/listener for privacy information.

Holy snapping ducksh*t, buckle up for this one. Loz Antonenko (aka the Mojo Mentor) brings a full buffet of life stories, wisdom, wild twists, and unfiltered gold. We kicked off with reminiscing bonding over our matching fancy-pants and somehow landed on grief, burnout, bodybuilding, trauma, transformation, 3D-printed butts, and the radical power of not half-assing your habits. Loz is one of those people who has lived – and I mean really lived – through some stuff that would crumble most, but she’s come out with more colour, clarity, and joy than ever. This convo was a rollercoaster of feels, perspective shifts, deep chats, and lots of laughs. She’s lived a hundred lifetimes in one and turned it all into a roadmap for reclaiming your mojo... one small, powerful habit at a time. You're going to bloody love her! SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au LOZ ANTONENKO Website: lozantonenko.com TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco      See omnystudio.com/listener for privacy information.

She's been cancelled, blamed, and gagged... but she still found her voice. Jacqueline Brooker shares her journey through trauma, toxicity, and triumph. Jacqueline talks about the highs and lows of her career, from putting on events with A-list celebrities to having the headlines turn against her overnight. She opens up about being publicly blamed for a loved one's death, having her business put into receivership, and being slapped with global gag orders. Despite the trauma, Jacqueline persevered and rediscovered her purpose in empowering others to find their voice. She reflects on the lessons learned, the personal growth, and the ability to hold space for people that emerged from those painful experiences. You don't wanna miss this incredible episode with this incredible human! SPONSORED BY TESTART FAMILY LAWYERS Website: testartfamilylawyers.com.au JACQUELINE BROOKER Website: anygiventuesday.com.au TIFFANEE COOK Linktree: linktr.ee/rollwiththepunches/ Website: tiffcook.com LinkedIn: linkedin.com/in/tiffaneecook/ Facebook: facebook.com/rollwiththepunchespodcast/ Instagram: instagram.com/rollwiththepunches_podcast/ Instagram: instagram.com/tiffaneeandco  See omnystudio.com/listener for privacy information.