Welcome to the You4ia Health Podcast, where we guide busy parents and professionals to reclaim their energy and free up time so they can do more of what they love most.
Episodes
5 days ago
5 days ago
Ever felt so sore after a workout that even sitting on the toilet felt like an extreme sport? We’ve all been there. In this episode, we’re breaking down Delayed Onset Muscle Soreness (DOMS), why it happens, what it means for your training, and how to strike the right balance between pushing hard and knowing when to scale back.
You’ll learn the difference between good soreness and overdoing it, how to train smarter for long-term progress, and practical tips for easing back into training after a break, whether it’s from illness, travel, or life getting in the way. We’ll also talk about progressive overload, recovery strategies, and how muscle memory works, so you can get back on track without unnecessary setbacks.
Resources for this episode: Super-compensation Graph
Take action today: Train with intention, listen to your body, and focus on consistency over intensity. If you’ve been out of the gym for a while, this is your roadmap to coming back stronger!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Monday Apr 07, 2025
Monday Apr 07, 2025
In this episode, we’re diving into Non-Exercise Activity Thermogenesis (NEAT)—the everyday movements that burn calories outside of structured workouts. From walking and fidgeting to cleaning and standing, these small actions add up and play a crucial role in weight management, metabolism, and overall health.
We’ll break down how NEAT fits into your total daily energy expenditure (TDEE) and share real-life examples, including a fascinating study on hotel maids that shows how mindset can impact physical health.
Looking for easy ways to move more? We’ve got practical tips for parents, professionals, and anyone wanting to increase activity without extra time or effort. Whether it’s standing during calls, walking more throughout the day, or turning chores into movement opportunities, small shifts can lead to big results.
Take action today: Pick one simple movement to add to your routine and tag You4ia Health on social media to share your progress!
Diagram Breakdown of Total Daily Energy Expenditure:
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Mar 21, 2025
Friday Mar 21, 2025
In this episode, we discuss how prolonged sitting weakens muscles, stiffens joints, and reduces circulation, leading to tight hips, back pain, and lower energy levels. Poor posture can even affect breathing and focus, making it harder to stay productive.
To counteract this, we share simple movement strategies like standing up regularly, walking during calls, stretching at your desk, and using a standing desk. We also cover quick exercises to help improve posture and circulation.
Finally, we explore mindset shifts that make movement effortless, like treating it as non-negotiable, stacking it with daily habits, and recognising it as a productivity booster. Even a few minutes of movement every hour adds up.
Try adding one of these habits to your routine this week, and let us know how it goes. If you found this helpful, share it with a friend—because a body in motion stays in motion!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Mar 07, 2025
Friday Mar 07, 2025
In this episode, we explore practical ways to make cooking healthy meals easier while catering to different dietary needs, preferences, and allergies. We highlight the importance of shared meals in strengthening family connections and discuss strategies to reduce mealtime stress. From using flexible meal bases and build-your-own options to batch cooking and involving the family in meal preparation, we share tips to make meals both nutritious and enjoyable.
We also dive into the importance of balancing food groups and adjusting portion sizes to meet everyone’s needs. For parents dealing with picky eaters, we offer simple strategies to introduce new foods in a positive way. Finally, we discuss the mindset shift from striving for perfection to focusing on progress, making healthy eating a more sustainable and enjoyable experience for the whole family.
If you're looking for ways to simplify family meals while keeping them healthy, enjoyable, and stress-free, this episode is packed with actionable advice to help!
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Thursday Feb 27, 2025
Thursday Feb 27, 2025
In this episode, we dive into a common struggle many parents face—letting their own health and fitness take a backseat to their kids’ schedules, school commitments, and family responsibilities. It’s easy to fall into this trap, often driven by guilt or the belief that taking time for yourself means taking time away from your family. We discuss why this mindset can be detrimental and how shifting your perspective—putting on your own oxygen mask first—can actually make you a better, more present parent. Plus, we explore the powerful impact of leading by example, showing your children that prioritising health is a lifelong commitment, while they are still impressionable.
We also break down simple, sustainable strategies to integrate fitness into your routine without disrupting family life. From quick, efficient workouts to involving your kids in movement, we explore ways to make health a priority without feeling like it’s a burden. If you’ve ever struggled with balancing self-care and parenting, this episode will help you reframe your approach and find a way that works for you.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Thursday Feb 20, 2025
Thursday Feb 20, 2025
In this episode, we tackle the all-or-nothing mindset—the belief that one bad meal or choice means everything is ruined. We define what this mindset is, why it’s so common, and how it shows up in everyday life, from skipping workouts after an indulgent meal to abandoning a nutrition plan after a single setback. We also break down the negative cycle this creates, leading to frustration, inconsistency, and burnout. Most importantly, we provide simple, practical strategies to shift your perspective, stay consistent, and build a more balanced, sustainable approach to nutrition.
**This episode contains information that may be distressing to some listeners. If you need support, please utilise the link below**
https://eatingdisorders.org.au/
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Feb 14, 2025
Friday Feb 14, 2025
In this episode, we dive into the common barriers that make meal prepping feel overwhelming—and how to overcome them with simple, realistic strategies. From time constraints to decision fatigue, we break down why meal prep doesn’t have to be complicated or perfect. Instead, we focus on the mindset of "make things easier, not perfect," offering practical tips that save time and energy.
Whether you're new to meal prep or looking for ways to streamline your routine, this episode will help you build sustainable habits that work for your lifestyle.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Friday Feb 07, 2025
Friday Feb 07, 2025
In this episode, we dive into the process of restarting your fitness journey after time off—whether due to injury, holidays, or life setbacks. Instead of dwelling on past versions of yourself, we explore how adopting a comeback mentality and starting fresh can set you up for long-term success.
We break down the power of small wins and minimum standards, showing how simple, consistent actions lay the foundation for a sustainable routine. We also discuss how to recognise when you’re pushing too hard too soon and the warning signs of burnout.
Whether you're coming back from injury, a long break, or just a rough patch, this episode will help you rebuild your routine with confidence and balance.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Wednesday Jan 08, 2025
Wednesday Jan 08, 2025
Welcome to the You4ia Health Podcast, where we guide busy parents and professionals to reclaim their energy and free up time so they can do more of what they love most.
In this episode, we dive into the art of setting sustainable and clear goals at the start of the year, ensuring they align with your long-term aspirations and daily habits. We explore why so many of us struggle with consistency, identifying common pitfalls like unrealistic expectations, lack of accountability, and the dreaded mid-year burnout. Our discussion highlights the power of reverse engineering your goals—breaking them down into smaller, actionable steps that are easier to track and achieve. By working backward from the desired outcome and creating a roadmap that integrates your goals into your routine, you'll build a framework for success. Tune in to learn practical strategies for staying focused, motivated, and committed throughout the year, turning your ambitions into accomplishments.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth
Thursday Dec 19, 2024
Thursday Dec 19, 2024
The holiday season is filled with joy, food, and festive gatherings—but it often becomes a time when fitness goals take a back seat. It's easy to feel like there's no time for movement or that small efforts aren't worth it.
This leads to feelings of sluggishness, low energy, and a sense of "starting over" in January. The all-or-nothing mindset can make you feel defeated before you even begin.
We share practical, achievable ways to stay active during the Christmas period—without sacrificing fun or family time. Discover how to turn social events into movement opportunities, sneak in steps with incidental movement, and embrace the "something is better than nothing" mindset. We’ll also show you how a bit of planning can keep you consistent, even on the busiest holiday days. Tune in to keep your energy up, your stress down, and your health on track this holiday season.
If you want to join the most personalised group training experience on the market, click the link below to get started:
https://www.you4iahealth.com.au/contact
Check out our socials @you4iahealth