Episode 98- Why Rebounding Might Be the Missing Piece in Your Fitness Routine
Episode 98 Show Notes
In this episode of Strong Like a Mother, Tiffany Wickes introduces a fun, low-impact, and surprisingly powerful fitness habit: rebounding. Also known as mini trampoline workouts, rebounding supports your lymphatic system, boosts energy, improves pelvic floor strength, and helps with fat loss—all without stressing your joints.
Whether you're over 35, managing hormones, or just trying to squeeze movement into your busy day, this episode will show you why bouncing for just 10–20 minutes a day might be your new secret weapon.
Tiffany breaks down:
Why rebounding is great for metabolism and detox
How it supports bone density and pelvic floor health
Easy ways to get started (even if your kids think it’s a toy)
Success tips to make rebounding a daily habit
Ready to work smarter, not harder? Let’s get bouncing.
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Hey, welcome back to the Strong Like a Mother podcast where we ditch the scale obsession and we're gonna build real strength, confidence, and health. So one smart habit that I think you could get on board with is rebounding. All right, let's get into it. So I'm Tiffany Wiggs, I'm seven, I'm a fitness coach, nutrition nerd, and definitely your girl for all things aging, strength, and living well.
Today, I wanna talk you about something fun, energizing, and wildly underrated. It's called rebounding. And you might know it as like a mini trampoline workout. It sounds simple, but maybe even a little silly, but just stick with me. This little piece of equipment could be a total game changer for your metabolism, your lymphatic system, pelvic floor, and your energy and fat loss goals. So let's dive into the why and how of rebounding, especially for us moms that are over 35.
You're going to walk away from this episode thinking, why didn't I start this sooner? Or why haven't I gotten out to the backyard with my kids sooner? All right. So let's have an honest moment. Our bodies after 35 change a lot. Yes, hormones shift recovery from babies slows down. Well, recovery from anything slows down. The workouts that you did in your twenties, they're not so great for you anymore. And if you're anything like me, like raising kids, running a house, a business,
maybe working more than one business or job, you don't exactly have two hours for the gym as much as I would love that. So here's why rebounding is great. It's low impact, but you get high results. It's joint friendly. So no more like banging your knees and joints on the treadmill. Although I do love a good run. It's incredible for your lymphatic system. In fact, if you can habit stack jumping with all your other lymphatic stuff like sauna or
Okay. All right. Rebounding is awesome. It's low impact, but you get high results. It's joint friendly. So no more killing your knees on the treadmill and it's incredible for your lymphatic drainage. And best of all, it is super fun, especially if you're outside playing with your kids.
So 10 to 20 minutes a day can help reduce bloating. It can boost your metabolism, improve your balance, coordination, and support your pelvic floor strength. If you're already jumping and then you're peeing a little bit, then I have another episode coming up about how to help strengthen your pelvic floor and a device you can actually use.
It inserts like a desk or a menstrual cup does that can help support that pelvic floor. But anyway, also jumping and putting stress on your muscles can help support it as well. All right. And it can activate muscles that you didn't even know were there if your muscles get a little sleepy. So let's break it down a little bit more. Lymphatic drainage. All right. So your lymphatic system doesn't have a pump like your heart does. All right. It relies on movement to flush out waste. So
Rebounding or jumping is one of the most effective ways to get your lymph moving. So it's like an internal detox without the juice cleanse, which is still great for minerals, but moving is going to be better. All right. So awesome for bone density and joint support. The gentle bouncing, like you guys, we're not talking about jumping 12 feet up in the air as if you're going to do like a triple back somersault. Okay. The gentle bouncing stimulates your bones without a harsh impact.
So as your estrogen declines, bone density becomes so important and rebounding is a way to help build that up more safely. So back to your core and pelvic floor engagement. right, you don't need to leak every time you sneeze. Rebounding gently activates these deep core and pelvic floor muscles without straining them. So it's almost like if you were to always wear a wrist wrap around your wrists because they're thinner or they're weak,
then they would never regain strength on their own. Well, this is sort of that not so passive, but light level of engagement that your pelvic floor might need to actually strengthen. It's also a fantastic mood and energy boost. I know this because we acquired a little trampoline. It's my little rebounder that a neighbor was actually going to throw away. I saw it outside her house for like two days. So I messaged her and she's like, yeah, come over and over and get it. So I've got my little rebounder on the back porch.
Even if it's just five minutes, it can boost your endorphins and circulation. And a lot of moms can use this in the mid part of their day, like the two or three o'clock period where you're already feeling a little bit tired and maybe you want to go for the coffee, maybe just go outside and jump instead. All right. Also, it does increase your calorie burn and fat loss because it recruits so many different muscle groups at the same time. It stimulates the lymphatic system. Rebounding is also surprisingly effective.
for fat loss, especially when you combine it with nutrition, like proper nutrition. You're not just burning calories, but you're optimizing your metabolism by building bigger muscles and more effective muscles. And when you give your muscles a job, it starts pulling in that circulating glucose from the food that you eat and then we'll build from it. All right. I mean, it's amazing. I talked to a woman the other day. She's a nurse practitioner and I'm not trying to steal her thunder with this if you're listening to this, but she was like,
I'm doing something called a three minute kitchen pump and she's wearing a continuous glucose monitor. And whenever her glucose is just slightly out of range, she pulls open her kitchen drawer and in it is like 10 to 15 pound dumbbells. She'll just like lift them up over her head, go sideways and pump for like three minutes in the kitchen. And she will watch her blood sugar go back down. The reason that happens is because your muscles have been like, we're moving glucose. Got it. And it'll pull that glucose in unless you're me.
then there's something going on with my body. I've explained this in multiple episodes, but my body is not wanting to uptake this circulating glucose. We still don't know why, but let's move on to other normal people in this world. So if you were to compare rebounding versus other cardio, let's just compare it for a second. If you're jogging, that's high impact. It's stress on your knees and hips. If you're doing a spin class, as much as I love those, that's awesome, but it's also time intensive and it requires equipment.
which is heavy and possibly costly, or you have to go to a gym and pay a fee to go to a class. HIT, as effective as that is, it's not ideal every day because it's high impact, especially if you're already juggling stress and hormones. And some people just are not excited about high intensity interval training. But I mean, you could totally just get on.
a little trampoline and just bounce a little. That's all. Just bounce, bounce, bounce. So rebounding offers like lots of the benefits of cardio strength and detox, but it's all in one. Plus it's portable. You can fold these things up. Sometimes they're small enough that you can do in your living room. All the kids are doing homework when school starts, or if they're watching a show and you're hanging out, you can just get on it and bounce so you don't have to commute someplace. I mean, there's no guilt associated with just bouncing and plus
the kids will have a good time on it too, mine do at least. So if you, don't need any fancy equipment for it. So here's how you get started. So step one, get a quality rebounder or just find a huge trampoline somebody set out on their curb. I mean, make sure it's not broken, right? Check the springs, but just find a little trampoline. If you already have one in your backyard, like you're halfway there already. So there's great brands like Velicon, Jump Sport or NEDAC, cheap ones are fine to start.
but know, quality always makes a difference in joint support and bounce quality. So step two, start with like five to 10 minutes. Try rebounding in the morning just to support your limb, then get energized or use it as a midday reset. Bounce gently. We're not going for height. You're not stimulating the system. You're not training for the MBA. We're just bouncing. All right, step three, make it a habit. Keep it visible. Stack it with other habits like, I don't know, listening to the podcast.
or doing a short devotional or an audio book or listening to music, anything like that's fantastic. Step four, progress slowly, okay? You can add arm movements, light weights, you can do interval training, you can dance, but consistency is the biggest win in any fitness routine. All right, so here is what people actually say about rebounding, like what moms are actually saying online that...
they have experienced. So one says, I haven't felt this light energized in years. Another mom was like, my digestion is better and my knees don't hurt anymore. Another one, I finally found a workout I look forward to. And here is like my personal testimony is that my kids think it's a toy, but it's actually my secret weapon to getting them moving a little bit more when they're feeling a little lazy. Like I start hopping on it and then everybody else wants to start. So.
Here's some success tips and final thoughts. First off, don't overthink it. You don't need the perfect plan. Just bounce. Okay. Number two, make sure you hydrate before and after. Your body is going to be flushing out toxins because you're stimulating your lymphatic system. So make sure you're hydrated appropriately for that. Number three, pair it with protein rich meals to support muscle and recovery. Like this is not an intense workout, but it is working. All right. Number four, don't skip it just because it looks too easy.
That's the point. We're working smarter, not harder. So listen, mama, if you're feeling stuck, sluggish, stiff, maybe your workouts feel like punishment, they shouldn't, just try rebounding. It's gentle, it's powerful. I'm doing it. And it's something that actually supports your body where it's at right now. Okay. So let's stay strong. Let's age with joy, energy, intention. And as always, if you love this episode, would you do me a favor? Please share it with a
friend who needs to hear it. And if you want to help building muscle and get a great nutrition plan that fits your body and busy life, then come find me on Instagram or check the links in the show notes for my coaching program. Until next time, stay strong, stay balanced and keep bouncing back, baby. Ciao friends.