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/

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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:

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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.

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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.

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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:

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The holiday season is a time to gather with loved ones, enjoy festive meals, and celebrate. However, it can also present challenges for those trying to maintain their nutrition and health goals. The abundance of rich foods, increased alcohol consumption, and changes in daily routines can make it easy to stray from your habits. But with a little planning and mindfulness, you can enjoy the season without compromising your health.

In this episode, we’ll dive into some simple, yet effective strategies to stay on track during the holidays. We’ll discuss how to manage alcohol intake so it doesn’t derail your efforts, how to tune into your body’s fullness signals to avoid overeating, and how to build a balanced plate that fuels your body while still allowing room for the holiday treats you love. With these tips, you’ll be able to celebrate and indulge without the post-holiday regret. By focusing on small, sustainable changes, you can enter the New Year feeling confident, energized, and ready to keep moving forward with your goals.

If you want to join the most personalised group training experience on the market, click the link below to get started:

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In this episode, Matt and Noah dive into what happens when willpower runs out during your health and fitness journey. They discuss why relying on willpower alone often leads to burnout and setbacks, and how you can shift your focus to building sustainable habits that carry you through the tough times. Tune in as they share practical tips and tricks to create habits you can fall back on, helping you stay consistent and resilient no matter what challenges come your way.

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

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In this episode, Matt and Noah take you through the often-overlooked science of sleep. They discuss why it’s not just about how long you rest, but how you rest. The conversation starts with a dive into the basics of circadian rhythms, explaining how our body’s natural clock works best when synced with daily light and dark cycles.

Noah shares a personal story about his own struggle to reset his sleep routine and how a few small changes made a big difference in his energy and focus during the day. Inspired by his experience, Matt and Noah go in-depth on how building the best morning routine actually begins with a bedtime routine the night before. They highlight a few simple adjustments that anyone can make to start feeling more refreshed and productive.

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

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