Using Sunday to Chaos-Proof Your Week

It’s easy to feel like there’s never enough time, but the real challenge is often low energy. In this episode, we explore why managing your energy is often more powerful than managing your time. We unpack how physical, mental, and emotional energy drive your ability to show up for workouts, make good food choices, and stay present with your family. You’ll hear why skipping meals, missing sleep, and overloading your calendar drains your energy bank, and how simple shifts in nutrition, movement, boundaries, and mindfulness can help you recharge throughout the day. It’s not about finding more hours, it’s about protecting the energy you already have and using it in ways that truly matter. If you’ve ever felt tired but busy, this episode is for you. Resources from this episode: Box Breathing https://www.youtube.com/watch?v=tEmt1Znux58 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: https://www.facebook.com/you4iahealth/ https://www.instagram.com/you4iahealth/

In this episode, we break down what it really means to snack smart. Snacking often gets labelled as a bad habit, but for busy parents and professionals, it’s essential for sustaining energy, balancing blood sugar, and supporting your health goals. We explore how to build snacks that combine protein, carbs, and healthy fats to keep you satisfied between meals, using the 80/20 approach to allow room for both whole foods and soul foods. You’ll hear practical tips for time-saving snack prep, how to manage snacks on the go, and how to involve your kids in creating healthy options for the whole family. This isn’t about restriction, it’s about having a plan and giving yourself permission to enjoy food in a way that works for your lifestyle. If you’ve ever struggled with mindless grazing or energy crashes, this episode will help you turn snacking into a powerful part of your routine.   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: https://www.facebook.com/you4iahealth/ https://www.instagram.com/you4iahealth/

In this episode, we explore the power of a simple Sunday Reset for busy parents and professionals juggling work, kids’ sport, and life admin. You’ll learn how just 20–30 minutes of intentional effort can lower the mental load, ease nutrition planning, and create calm before a busy week. We dive into practical ways to prep meals without pressure, support your goals even if you're not the household cook, and build routines that feel realistic and flexible. From fridge audits to brain dumps and planning when movement might actually happen, this episode is about creating space, not perfection. If you’ve ever felt like your week starts in chaos, this one’s for you.   Check Out Episode 27 with Andrew “Spud-Fit” Taylor: Spotify - https://open.spotify.com/episode/6Z2hggVAi3Cr077YSshXm7?si=kEcroIS7SWiYUkLGkcOw6A Apple - https://podcasts.apple.com/us/podcast/i-ate-only-potatoes-for-a-whole-year-to-cure-my/id1435751849?i=1000432419941   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: https://www.facebook.com/you4iahealth/ https://www.instagram.com/you4iahealth/

We unpack what to do when your partner isn’t on board with your health journey. It’s a common challenge for busy parents and professionals trying to make positive changes while juggling family life. We introduce the SIBO framework to help you communicate clearly and kindly, sharing what you need, why it matters, and the benefits for both you and your family. You’ll hear strategies for navigating meal times when your partner isn’t following the same plan, whether you're the household cook or not. We explore how to stay consistent without creating conflict, and how to lead by example with empathy rather than pressure. If you’ve ever felt alone in your goals or unsure how to ask for support at home, this one’s for you. Change doesn’t have to be perfect or simultaneous, it just needs to start with 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: https://www.facebook.com/you4iahealth/ https://www.instagram.com/you4iahealth/

If your child lives on toast and throws tantrums at the sight of broccoli, you're not alone. In this episode, we unpack the real reasons behind fussy eating, from developmental phases to sensory sensitivities, and why it’s not a parenting fail. You’ll get simple, creative strategies to make mealtimes less stressful and more playful, like food play without pressure, renaming veggies to spark curiosity, and making dips the star of the show. We also cover how to involve your kids in the process and why staying low-pressure and consistent works best in the long run. These tools are practical, realistic, and perfect for busy parents juggling work, life, and picky little eaters. You don’t need to force, bribe, or beg, just shift the approach, build trust, and keep it fun. 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: https://www.facebook.com/you4iahealth/ https://www.instagram.com/you4iahealth/

The cold has officially set in. Lucky for you, this episode of the You4ia Health Podcast, unpacks why winter feels harder and how you can stay consistent despite it. We explore habit shifts, not willpower, as the key to staying on track. Using James Clear’s habit formula, we share simple, time-efficient strategies and most importantly, we shift the focus from performance to presence. We finish with why doing hard things, especially in winter, builds mental resilience that carries over to parenting, work, and life. 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

We dive into an often overlooked supplement that could be the game changer for tired, foggy, and overwhelmed mums and professionals: creatine. Often associated with bodybuilders, creatine is actually a powerful ally for anyone who feels like they’re constantly running on empty, even with a decent diet and enough sleep. Creatine supports more than just muscle growth. It plays a critical role in brain health, mental clarity, energy production, and recovery. We break down how it works in the body, helping your cells produce energy more efficiently so you can feel sharper, stronger, and more resilient in your daily life. We also explore common signs that creatine might be the missing link for you, including persistent fatigue, brain fog, and slow recovery, as well as busting the biggest myths: no, creatine won’t make you bulky, bloated, or mess with your hormones. It’s one of the most researched, safe, and effective supplements available. This episode is perfect for anyone who wants to feel more focused, less exhausted, and more like themselves again. 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

In this episode, we’re unpacking a habit that’s almost become a badge of honour, running on coffee instead of real fuel. We dive into why grabbing a caffeine hit and skipping breakfast is doing more harm than good. We explore the science behind why skipping food messes with your blood sugar, mood, and brainpower. It’s not a lack of willpower making your afternoons harder, it’s a lack of fuel. We explain how this leads to cravings, low patience, poor sleep, and constant fatigue. You’ll also hear how Brendan, a tradie and dad, turned his mornings around with one simple breakfast change and how that gave him the stamina to not only get through the day but enjoy his time with family in the evening. To wrap up, we share fast and easy fuel-up options that take no longer than making a coffee. Because if you’ve got time for a caffeine fix, you’ve got time to nourish yourself. This episode is your reminder: your body deserves more than caffeine. 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

Ever skipped a workout because you felt bad about taking time for yourself? You’re not alone. In this episode, we’re tackling the guilt that so many parents and busy professionals feel when prioritising their health and why shifting your mindset can change everything. We break down the myth that putting yourself first is selfish, explore why guilt is a sign that you care (not a red light), and share a powerful real-life story of a gym member who transformed her energy by making small, sustainable changes. You’ll also learn key mindset shifts to reframe the guilt, practical steps to keep moving even when life feels overwhelming, and how taking care of yourself isn’t just for you it’s for everyone who depends on you. This one’s for anyone who needs a reminder that looking after yourself isn’t selfish, it’s necessary. 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

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 https://www.google.com/url?sa=i&url=https%3A%2F%2Fblog.teamwilpers.com%2Fwhat-is-supercompensation-theory-and-why-should-you-care%2F&psig=AOvVaw3Bb9vRiiYn3RcjOFqIVgL6&ust=1744073336426000&source=images&cd=vfe&opi=89978449&ved=0CBYQjRxqFwoTCLj4zdfZxIwDFQAAAAAdAAAAABAE 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