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

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:

https://www.google.com/url?sa=i&url=https%3A%2F%2Fvocal.media%2Fhumans%2Ftotal-daily-energy-expenditure-tdee&psig=AOvVaw01HJO2ImcZ_bryaw0h9OWX&ust=1744072424688000&source=images&cd=vfe&opi=89978449&ved=0CBYQjRxqFwoTCPi1vqDWxIwDFQAAAAAdAAAAABAZ

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