OVOPLAY
Crappy to Happy

Crappy to Happy is the podcast aimed at people on the move who may be feeling low in energy, mood, overstressed, overwhelmed, overweight, or just blah and can't figure out exactly why. In simple, easy to understand steps, Tiff an expert trainer, and Cass, a clinical psychologist, will help listeners find the root of the reasons why they may not be performing at their best and discover practical, meaningful ways to make impactful changes to feel happier, more energetic, fitter and confident. These two relatable women cover topics ranging from diet, exercise, emotional eating, self-criticism, perfectionism, sabotage and much more with humour, compassion and wonderful insight. Listen in as they explore the psychological, physical and emotional ways to help you overcome your own personal barriers to create a better and more meaningful life for yourself and those around you.

Think Happy Thoughts!
Think Happy Thoughts!
Does positive thinking really work? Tiff and Cass discuss the power of positivity for improving your health and wellbeing. Contrary to stereotypes, it's not all smiley faces and rainbows or banishing negative emotions, but there ARE scientifically proven benefits to be gained from increasing your positive thoughts and feelings. Cass will teach you what the ideal positivity ratio is and give you the tools and tips for how you can achieve it.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Date:
5 March 2018

Episodes

Think Happy Thoughts!
Think Happy Thoughts!
Does positive thinking really work? Tiff and Cass discuss the power of positivity for improving your health and wellbeing. Contrary to stereotypes, it's not all smiley faces and rainbows or banishing negative emotions, but there ARE scientifically proven benefits to be gained from increasing your positive thoughts and feelings. Cass will teach you what the ideal positivity ratio is and give you the tools and tips for how you can achieve it.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Does positive thinking really work? Tiff and Cass discuss the power of positivity for improving your health and wellbeing. Contrary to stereotypes, it's not all smiley faces and rainbows or banishing negative emotions, but there ARE...
Date:
5 March 2018
Mindfulness 101
Mindfulness 101
Mindfulness has become a buzzword these days but how do you sort fact from fiction and where do you start with being more mindful? Cass has been teaching mindfulness meditation for many years and Tiff is just learning to meditate so in this episode, Cass answers all the questions Tiff has about how to deal with her wandering mind, what the proven benefits are of meditation and exactly how to get started with a meditation practice.

Cass has an 8-week online mindfulness course that you can find at www.cassandradunn.com.au/mindfulness-online

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
Mindfulness has become a buzzword these days but how do you sort fact from fiction and where do you start with being more mindful? Cass has been teaching mindfulness meditation for many years and Tiff is just learning to meditate so in...
Date:
5 March 2018
Changing Habits: The motivation myth
Changing Habits: The motivation myth
Tiff and Cass meet people all the time who want to change their behaviours but they know relying on motivation is not the answer. In this episode, Tiff and Cass talk about how willpower is a finite resource and the importance of focusing on habits instead. In this episode, learn about the science of habits and how to use that knowledge to make lasting change in any area of life.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Tiff and Cass meet people all the time who want to change their behaviours but they know relying on motivation is not the answer. In this episode, Tiff and Cass talk about how willpower is a finite resource and the importance of focusing...
Date:
5 March 2018
Life After a Baby
Life After a Baby
Having a baby is the greatest joy but also one of the greatest challenges many women will ever experience. In this episode Tiff talks about the pressure to bounce back to her pre-baby body and the challenges of being a working mum in the media with all the intense scrutiny that entails. Cass is a specialist in perinatal mental health and shares the risk factors for PND, self-care tips and the importance of asking for help. Both Tiff and Cass open up about their struggles with becoming a mum. Have the tissues handy for this one!

If you're a new mum (or pregnant) and are having a hard time, there are lots of resources available. Please see your GP or check out Perinatal Anxiety and Depression Australia (PANDA) at https://www.panda.org.au/

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau

If you're struggling post-natally please check out the resources at: https://www.panda.org.au/
Having a baby is the greatest joy but also one of the greatest challenges many women will ever experience. In this episode Tiff talks about the pressure to bounce back to her pre-baby body and the challenges of being a working mum in the...
Date:
5 March 2018
Bouncing Back: How to be more resilient
Bouncing Back: How to be more resilient
Life is full of adversity, disappointment and setbacks. Why is it that some people cope well with stress and struggle, while others feel so defeated? Tiff and Cass discuss how you can cultivate your resilience to handle lifes challenges, the importance of developing more optimistic thinking and the mindset interventions that will help you change how you feel about failure so that you naturally become more resilient.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Life is full of adversity, disappointment and setbacks. Why is it that some people cope well with stress and struggle, while others feel so defeated? Tiff and Cass discuss how you can cultivate your resilience to handle lifes challenges,...
Date:
5 March 2018
The Power of Relationships
The Power of Relationships
Strong, supportive relationships are the foundation of happiness and even longevity. In this episode, Tiff and Cass discuss why our friendships can have either a positive or negative affect on our wellbeing and the importance of honest communication. They'll help you learn strategies for having difficult conversations and teach why you should weed out the toxic friends so you can focus your energy on the relationships that are mutually supportive and satisfying.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Strong, supportive relationships are the foundation of happiness and even longevity. In this episode, Tiff and Cass discuss why our friendships can have either a positive or negative affect on our wellbeing and the importance of honest...
Date:
5 March 2018
Digital Detox
Digital Detox
Are you addicted to your device? Tiff talks about the challenge of staying off her phone while running an online business and Cass shares the research around the dangers of too much screen time. If going cold turkey feels impossible, Tiff & Cass have plenty of suggestions for how you can wean off your smart phone or social media. From Shut-Off Sundays to whole tech-free weekends, in this episode you'll learn the importance of taking a break from the compulsive scrolling that has become such a normal (but potentially dangerous) part of our daily lives.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Are you addicted to your device? Tiff talks about the challenge of staying off her phone while running an online business and Cass shares the research around the dangers of too much screen time. If going cold turkey feels impossible, Tiff...
Date:
5 March 2018
Killer Self-confidence: How to be more assertive
Killer Self-confidence: How to be more assertive
Many people struggle with how to be assertive or hold themselves back in life due to a lack on confidence. In this episode, Cass explains the difference between interpersonal confidence and ability confidence, while Tiff talks about developing body confidence. Learn the strategies for being more assertive, the importance of learning to say no without guilt, and the most important lesson of all when it comes to being more confident in life.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Many people struggle with how to be assertive or hold themselves back in life due to a lack on confidence. In this episode, Cass explains the difference between interpersonal confidence and ability confidence, while Tiff talks about developing...
Date:
5 March 2018
Ageing Gracefully
Ageing Gracefully
Tiff and Cass discuss the pressure on women to hold onto their youth and the fear many of us have of showing visible signs of ageing. Tiff explains what happens to our bodies as we get older and how we can stay fit and healthy while Cass shares that growing older also has many benefits as we shift our focus away from self-interest and onto how we can contribute to the world. Confronting our mortality is a frightening thought but ultimately prompts us to think about how we are living our lives and what it really means to age well.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Tiff and Cass discuss the pressure on women to hold onto their youth and the fear many of us have of showing visible signs of ageing. Tiff explains what happens to our bodies as we get older and how we can stay fit and healthy while Cass...
Date:
5 March 2018
"I don't know what I want to be when I grow up!" How to find your calling
"I don't know what I want to be when I grow up!" How to find your calling
We can feel a lot of pressure to find our one true calling when in fact these days many people have multiple careers and people are multi-passionate. Tiff and Cass discuss the pressure to find your passion when you dont know what it is and suggest instead that following your interest is more likely to yield rewards. Cass shares the importance of meaningful work and how job crafting can help people feel more satisfied in their jobs while Tiff shares her own career journey and how sometimes the dots can only be connected in hindsight.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
We can feel a lot of pressure to find our one true calling when in fact these days many people have multiple careers and people are multi-passionate. Tiff and Cass discuss the pressure to find your passion when you dont know what it is...
Date:
5 March 2018
Escape The Cult Of Busy!
Escape The Cult Of Busy!
We all seem to be chronically busy but is your perpetual motion and cognitive overload increasing your productivity? In this episode, learn how your busyness is counterproductive to your effectiveness AND your wellbeing. Let Tiff and Cass show you how to find more time in your day, manage your time and energy, find ways to slow down, de-stress and feel more energised.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
We all seem to be chronically busy but is your perpetual motion and cognitive overload increasing your productivity? In this episode, learn how your busyness is counterproductive to your effectiveness AND your wellbeing. Let Tiff and Cass...
Date:
14 August 2017
Why Diets Don't Work
Why Diets Don't Work
Tiff and Cass explore the ways dieting is bad news for your body AND your mind. Tiff spills the dirt on the fad diets shes seen as a Biggest Loser trainer and also the ones shes tried herself! Learn how dieting is counter-productive to your health and fitness goals and get practical tips for managing your weight and optimising your health. Cass delves into the psychology of deprivation and the yo-yo dieting effect that is your biggest weight loss enemy.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Date:
14 August 2017
Nobody's perfect: How to overcome perfectionism
Nobody's perfect: How to overcome perfectionism
In this episode, learn the difference between healthy striving and paralysing perfectionism. Perfectionism - far from being a positive quality - can be a hindrance to your efforts in every domain of life. Tiff is an active perfectionist and Cass considers herself to be a recovering perfectionist. Together, they talk about how to overcome procrastination, how perfectionism feeds into negative body image and how to learn a more compassionate approach. Learn Tiffs 3-hour reset rule, Casss Gold Star method for overcoming your negativity bias, why willpower doesnt work and why good enough really is good enough.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Date:
14 August 2017
I like to move it! Everything you need to know about smart exercise
I like to move it! Everything you need to know about smart exercise
You know you should exercise but lets talk about the real benefits to your body and brain, and why exercise is about so much more than weight loss or even fitness. In this episode, Tiff and Cass show you how to create solid exercise habits so you dont have to rely on that elusive motivation that disappears when you need it most. Join us to learn the most effective exercise to burn fat, tone up and reap the mental and emotional rewards, even if you only have five minutes! What is the after-burn effect? What is HIIT training? Tiff will decode it all for you so youre getting happy-fit in no time.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Date:
13 August 2017
Tame Your Inner Critic
Tame Your Inner Critic
We are all our own harshest critics! In this episode, Cass explains how your brain is wired to default to self-criticism and gives you strategies for how to change that negative self-talk. Learn how to embrace self-compassion, develop daily habits that will change your brains default mode and learn how to silence your inner mean girl and become your own best friend. It starts with a bit of mindfulness and its a lot easier than you think to turn that self-judgement into self-kindness.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
We are all our own harshest critics! In this episode, Cass explains how your brain is wired to default to self-criticism and gives you strategies for how to change that negative self-talk. Learn how to embrace self-compassion, develop daily...
Date:
13 August 2017
That Sugar Episode
That Sugar Episode
Sugar is like cocaine for your brain and if youve got a sugar habit, youll know just how hard it is to quit it. In this episode, Tiff shares her experience of living on just sugar for one week; the weight she put on will astound you! Learn exactly why sugar is addictive, how it blocks fat burn, impacts your energy and mood, increases cravings, and ruins your gut health. Let Tiff and Cass walk you through ways you can start to break your unhealthy relationship with sugar and regain balanced energy and emotions.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Sugar is like cocaine for your brain and if youve got a sugar habit, youll know just how hard it is to quit it. In this episode, Tiff shares her experience of living on just sugar for one week; the weight she put on will astound you! Learn...
Date:
13 August 2017
Smart, Sexy Goals! How to make them stick
Smart, Sexy Goals! How to make them stick
To achieve anything you have to start with a goal and in this episode, Tiff and Cass will show you the difference between a good goal and a GREAT goal. Learn how a bit of stretch can catapult you forward and let Tiff and Cass explain what the research says about which kinds of goals will make you happy and which ones definitely will not.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
To achieve anything you have to start with a goal and in this episode, Tiff and Cass will show you the difference between a good goal and a GREAT goal. Learn how a bit of stretch can catapult you forward and let Tiff and Cass explain what...
Date:
13 August 2017
How to Overcome Emotional Eating
How to Overcome Emotional Eating
Are you a comfort eater? Sometimes emotional eating can sabotage your goals, but why do we emotionally eat? In this episode, learn how to manage your feelings so you dont fall into the habit of stress eating and the best ways to manage cravings using tried and tested strategies. Learn how mindfulness and self-compassion can support you to overcome emotional eating and the number one question to ask yourself when you feel a snack attack coming on.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Are you a comfort eater? Sometimes emotional eating can sabotage your goals, but why do we emotionally eat? In this episode, learn how to manage your feelings so you dont fall into the habit of stress eating and the best ways to manage...
Date:
13 August 2017
The Importance of Sleep
The Importance of Sleep
We all know that when we dont get enough sleep, we can feel pretty crappy. Tiff and Cass discuss why sleep is critical for your cognitive performance, mood, health and wellbeing. Find out why you should be taking naps and how drowsy driving is as dangerous as drink driving! Cass will share her best tips for falling asleep more easily and how to create a positive, nourishing sleep routine to give yourself the best chance of getting enough sleep.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
We all know that when we dont get enough sleep, we can feel pretty crappy. Tiff and Cass discuss why sleep is critical for your cognitive performance, mood, health and wellbeing. Find out why you should be taking naps and how drowsy driving...
Date:
13 August 2017
Overcoming Self-Sabotage
Overcoming Self-Sabotage
Why do we constantly get in our own way when it comes to achieving goals? Tiff and Cass discuss the big issue of why people reach goals and then fall off the wagon. Cass shares the psychology of self-sabotage as it applies to sport and every other area of life. Learn how to mine your personal history to identify the self-defeating beliefs and unconscious motivations that might be undermining your efforts and how to deal with triggers and maintain your momentum. In this episode, youll learn how to be kinder to yourself and maintain your mojo when it comes to weight loss, career and even finances.

Find Tiff:
www.tiffxo.com
https://www.instagram.com/tiffhall_xo
https://www.facebook.com/tiffhallxo

Find Cass:
www.cassandradunn.com.au
https://www.instagram.com/cassdunn_xo
https://www.facebook.com/cassandradunn.psychologist

Find PodcastOne Australia:
https://www.instagram.com/podcastoneau
https://www.facebook.com/podcastoneau
https://www.twitter.com/podcastoneau
Why do we constantly get in our own way when it comes to achieving goals? Tiff and Cass discuss the big issue of why people reach goals and then fall off the wagon. Cass shares the psychology of self-sabotage as it applies to sport and...
Date:
13 August 2017