In this episode of the 4TG Podcast, Jacqui Louder shares her insights from a 25-year career as one of Australia’s leading sport and performance psychologists. Having worked with elite teams like Collingwood and Melbourne Storm, Jacqui discusses the evolution of the high-performance mindset and why mental skills are just as critical as physical ones. She emphasises the importance of effort over results, the need for specialised resources in women’s sport, and how athletes can navigate high-pressure environments. The conversation also explores why young girls are dropping out of sport and how we can build a more supportive, hardy generation of female athletes.

Key Takeaways

· High performance is defined by laser focus, discipline, and persistent drive over a long period.

· Success and failure should be viewed as effort-based rather than just scoreboard results.

· Sport is a vital vehicle for learning life skills, including managing emotions and unpredictability.

· The high dropout rate of girls in sport is often linked to missing the sense of achievement and self-pride sport provides.

· Mental skills deserve as much dedicated training time as physical skills in elite performance.

· "Staying in your lane" within a team structure creates a more effective flow and communication.

· Professional self-care, such as Jacqui's hobby of cake decorating, is essential for decompressing from high-pressure roles.

· Female athletes require specialists in women’s health and physiology rather than just repurposed male-dominated structures.

· Building a supportive professional network is key to finding opportunities and peer support.

· True high performers admit their faults and strive for excellence without the trap of needing to be perfect.

Chapters:

00:00:00 - Intro

00:00:32 - The Secret to Elite Performance with Jacqui Louder

00:03:39 - From Netball to Sport Psychology: Life Lessons from the Field

00:06:25 - The Crisis in Women’s Sport: Why Girls are Dropping Out

00:10:39 - 25 Years of High Performance: How Mindset Awareness has Evolved 00:14:46 - Working with Collingwood and Storm: The Reality of Pro Sport Culture 00:19:01 - 90% Mental: Defining the High Performance Mindset

00:27:16 - Managing Game-Day Pressure: 3 Scenarios for Young Athletes

00:35:50 - Process vs. Outcome: How Winning Coaches Build Trust

00:42:17 - Psychological Safety and Leadership in Female Teams

00:48:19 - Confide

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via https://buymeacoffee.com/4tg_podcast ☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

In this episode of the 4TG Podcast, Emily McKie shares her journey as a trailblazer in Australian sports, particularly in coaching within male-dominated environments. With over 15 years of experience, she discusses the challenges and triumphs of being a female coach, the importance of community engagement, and the evolution of coaching philosophies. Emily emphasises the need for women to create their own pathways in sports and the significance of building supportive networks. The conversation also touches on the logistical challenges faced by women's sports and the importance of fostering an inclusive environment for all athletes.

Key takeaways

• Confidence is built through competency and understanding your craft.
• Women face unique challenges in coaching, often feeling isolated in male-dominated spaces.
• Building relationships within the community is crucial for success in coaching.
• The landscape of women's sports is evolving, but logistical challenges remain.
• Coaching philosophies must integrate social and emotional intelligence with technical skills.
• Female coaches can bring a different energy that enhances team dynamics.
• It's important to find allies who support and advocate for women in coaching.
• Creating pathways for women in coaching is essential for future generations.
• Self-awareness and understanding your coaching style are key to success.
• Enjoying the process and building connections is more important than immediate success.

Chapters

00:00 - Empowering Female Athletes

01:54 - Breaking Ground in Male-Dominated Spaces

06:23 - Personal Journey in Sport

10:21 - Building Female Football Pathways

12:32 - Logistical Challenges in Women's Sports

15:01 - The Importance of Coaching Philosophy

19:42 - Navigating Male-Dominated Coaching

24:50 - The Dichotomy of Female Leadership

30:30 - Overcoming Self-Doubt in Coaching

31:32 - Advice for Aspiring Female Coaches

40:21 - Creating Pathways for Women in Coaching

49:40 - The Evolution of Coaching Philosophy

01:00:24 - Future Aspirations in Coaching

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

Welcome back to Season 2 of 4TG!

This week, we dive into the real work of personal growth as the new year kicks off—no empty resolutions, just honest conversations about what it takes to level up. We talk process over outcomes, why failure is your friend, and how radical accountability can change your year. Expect hard truths, practical tools, and a call to build a community that lifts you up.

Key Takeaways

• Process > Outcomes: Focus on the journey, not just the finish line.
• Failure = Data: Every setback is a lesson. Don’t fear it—use it.
• Audit Your Environment: Cut out what’s holding you back.
• Radical Accountability: Own your actions, own your growth.
• Consistency Wins: Small daily habits = big results.
• Back Yourself: Be your own biggest supporter.
• Worth ≠ Goals: You’re more than what you achieve.
• Community Matters: Surround yourself with people who push you forward.
• Upgrade Your Space: Create an environment that fuels productivity.
• Find Your Crew: Growth is easier (and more fun) together.

Sound Bites

• "Focus on who you're becoming."
• "Failure is data."
• "Be your own number one fan."

Chapters

1. 00:00 — New Year, New Perspectives
2. 02:38 — Process Over Outcomes
3. 07:11 — Embracing Failure and Change
4. 09:55 — Auditing Your Environment
5. 13:38 — Radical Accountability
6. 16:22 — Consistency is Key
7. 18:54 — Be Brave and Back Yourself
8. 20:46 — Building a Supportive Community

Free Event: Join the Free 4TG Mastermind – 18 Jan, 7:30pm

Listen now and get inspired to write your own story—on and off the field.

Support the 4TG mission on Buy Me a Coffee. Every donation helps keep the lights on!

Thank you for being part of the 4TG community. We’re just getting started 💪💜

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

In this bonus crossover replay, Kylie Lynch (host of 4TG) joins Danny Kennedy on The Fitness and Lifestyle Podcast to share her story and the lessons every female athlete needs for 2025.

Summary:
Kylie’s story is a raw look at the highs and lows of women’s sport—how identity and mental health are deeply connected, why community matters, and what it takes to create real change. She shares the motivation behind starting the 4TG podcast and her vision for a future where women’s sport is truly equal and empowered.

Key Takeaways:

• The link between identity, self-worth, and sports performance
• How injuries shaped Kylie’s mindset and resilience
• Why enjoyment—not just achievement—is crucial in sport
• The critical need for investment and equality in women’s sports
• Building community and support for young female athletes
• Detaching your self-worth from results and learning to believe in yourself

Key quotes:

• “The mind is our own gym.”
• “Enjoyment is key in sports.”
• “Sport is a vehicle to life.”

Chapters:

• 00:00 — Kylie Lynch: Athlete and Podcast Host
• 03:15 — The Evolution of a Sports Career
• 06:19 — Identity and Self-Worth in Sports
• 09:21 — Injury and Mental Resilience
• 11:59 — Mindset Shifts and Personal Growth
• 14:51 — The Launch of 4TG Podcast
• 17:46 — Women in Sports: Challenges and Opportunities
• 20:52 — The Future of Women’s Sports
• 23:26 — Final Thoughts and Reflections

Listen now and get inspired to write your own story—on and off the field.

If this episode inspired you, please subscribe, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected on Instagram and TikTok @4TG_Podcast.

Support the 4TG mission on Buy Me a Coffee

Join our movement in 2026 - For brand collaborations or sponsorships, reach out at kylie@4tg.com.au

Thank you for being part of the 4TG community. We’re just getting started 💪💜

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

This episode is the 4TG Christmas Party and 2025 wrap, tying a bow on the lessons shared by our incredible guests this year. We reflect on four big months, 22 episodes, nearly 3,000 downloads, and reaching ~200,000 people per month, before looking ahead to what’s coming for 4TG in 2026.

You’ll hear practical insights on pursuing sporting ambitions, with reflections on resilience, confidence, and building an identity beyond sport. One key lesson stands out: confidence is built through competence by putting in the reps.

Key Takeaways

Resilience beats talent: Progress comes from persistence through injury, non-selection, and self-doubt.
Confidence is built, not born: Competence comes from starting and staying consistent.
You are more than your sport: Sport is one part of your identity, alongside relationships, work, and hobbies.

Episode Highlights

Reflecting on the 2025 season: 22 episodes, 19 guests, nearly 3,000 downloads in 4 months

Biggest personal lesson: Less focus on what you’re achieving and more on who you’re being

What’s coming in 2026: Official 4TG website, first merch drop, and a free masterclass in January

Timestamps

[00:00:00] Intro and 2025 Wrap Stats

[00:01:14] The 4TG Christmas Party / Spotify Wrapped

[00:02:42] Season’s Biggest Learnings

[00:07:29] Theme: Confidence is Built, Not Born

[00:11:11] Actions that Build Confidence

[00:20:20] Looking Ahead to 4TG in 2026

[00:20:59] Website Launch and Merch Drop

[00:23:44] Partnering with 4TG

[00:24:22] Final Thoughts for the Holiday Break

🎄✨ Merry Christmas from 4TG! ✨🎄

🎁 Present #1: 20% OFF casual visits at P3 Recovery Port Melbourne – code 4TG20
🎁 Present #2: 15% OFF Tailwind Nutrition – code 4TGTW15
🎁 Present #3: Join the FREE 4TG Masterclass in January 2025 👉 bit.ly/4tg_masterclass

Stay connected on Instagram @4TG_Podcast
For collaborations or sponsorships: kylie@4tg.com.au

Production Credit: Edited and produced by @the32collective_ / https://www.the32collective.co/

Thank you for being part of the 4TG community 💪💜

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

In this episode, we sit down with Silver Ferns midcourter Whitney Souness , our first professional netballer and first Kiwi guest. Whitney talks through her rise in elite sport, the expectations placed on her and the tough realities that come with high-performance environments. She talks about major setbacks, including a ruptured ACL and the emotional weight of non-selection, most recently missing out on the Silver Ferns squad.

Key Takeaways

• Your journey isn’t linear: injuries, setbacks, and non-selection don’t define you — they often redirect you.
• Support systems matter: family, coaches, and mentors have played a massive role in Whitney’s resilience.
• Non-selection is not a reflection of your worth: sometimes it’s timing, fit, or one coach’s preference.
• Women’s sport needs investment: pay, resources, and visibility gaps still impact performance and longevity.
• Balance is essential: journaling, faith, and creative outlets like DJing help keep her grounded.

Timestamps
00:00:00 – Introduction
00:00:48 – Growing up around netball and first club.
00:03:39 – Netball became serious.
00:05:32 – Early belief from coaches; support network.
00:06:37 – Family backing through highs/lows.
00:08:46 – Recent non-selection from the Silver Ferns.
00:11:42 – Family reassurance and mindset shift.
00:12:26 – Selection is subjective; timing + fit.
00:14:04 – When doors close, opportunities open.
00:17:47 – ACL rupture early in career.
00:19:19 – Returning in eight months.
00:20:17 – Mental toll of rehab + identity.
00:22:09 – Reality of being a woman in pro sport.
00:27:36 – Needed change in women’s sport.
00:29:30 – Importance of funding support staff.
00:31:58 – Resilience tools: journaling + routine + wellbeing
00:35:10 – DJing as a creative outlet.
00:41:47 – Message to young Whitney.
00:43:28 – Planning life after sport.
00:45:35 – Final reflections.

Connect with Whitney - Insta @whitneysouness

Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here - https://younifyactive.com/

Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits.

If this episode inspired you, please subscribe, leave a five-star review, and share it with a female ath

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

This episode of the 4TG podcast features an inspiring conversation with elite Australian sprinter, Fia Fighera. Fia, who has been ranked seventh in Australia for the 200m in the Opens and has won national medals, shares her powerful journey through a career fraught with significant injuries. She opens up about the immense mental toll of being injured for four years in a row, describing the time when she felt "depressed and sad" and how she found herself wanting to quit.

☕ Enjoying the episode? Support Our Mission!

If this conversation inspired you, help us keep empowering the next generation of female athletes. Your support on Buy Me a Coffee fuels more raw, real stories and keeps the 4TG movement growing. Every contribution—big or small—makes a real difference.

Back the mission here: buymeacoffee.com/4TG_podcast

Key Takeaways

Fia's experience highlights the power of resilience in overcoming career-threatening injuries.

She stresses that injury, though devastating, can be a catalyst for growth and reflection, forcing athletes to look at their self-worth beyond performance.

Fia advocates for quality over quantity in sprinting

She also shares that teaching the fundamentals of proper sprinting technique is vital for junior athletes across all sports.

Episode Highlights

Fia details the devastating moment she tore her hamstring 50 meters into a race while trying to qualify for the World Juniors when she was 18, losing her chance at her first Australian team.

This was a "really horrible injury" that was mentally difficult.

Fia explains her current training strategy, which involves sprinting only twice a week and lifting weights twice a week to prioritize recovery and reduce re-injury risk.

Fia, who is a PT and speed coach, shares how coaching has motivated her and improved her own performance by reinforcing technical concepts and giving her a purpose that is "bigger than you".

Timestamps

00:03:11 - First major injury: hamstring tear & missing World Juniors

00:06:19 - Four years of injuries begin: fractured tibia & stress fracture

00:08:12 - Mental toll of injury and developing a strong mindset

00:09:30 - Building a life and hobbies outside of athletics

00:12:28 - Finding the motivation to not give up

00:13:49 - Tenacity beats talent

00:22:22 - Balancing work, bu

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.

In this inspiring episode of 4TG, we welcome Paralympian turned footballer Tamsin Colley. Tamsin's journey is a powerful testament to resilience and the fight for equality for all-ability athletes. She is actively changing the narrative around disability in sport, challenging systems, and rewriting stereotypes to show the immense potential of para-athletes.

Discover how Tamsin defied expectations, going from being in a wheelchair until age five to representing Australia at the Rio Paralympics at age 13. She shares her transition from sprinting to para-football , finding a deeper sense of community and belonging in team sport. Tamsin also discusses the systemic barriers facing all-ability athletes, advocating for true inclusion over tokenism , and the importance of representation to inspire future generations.

Key Takeaways

Challenging Exclusion: Tamsin highlights that sport hasn't always been inclusive, recounting a challenging initial experience with Little Athletics before finding an inclusive club.

The Power of Team Sport: The shift from individual running to team football provided a valued sense of belonging, collaboration, and a shared goal that track and field lacked.

Dispelling Misconceptions: Para-athletes are world-class and elite, not just "inspirational". Tamsin works to myth-bust the idea that disability means less capability.

Advocacy for Female All-Ability Sport: Only 10% of all-ability programs in Australia are for girls and women. Tamsin is addressing this by co-running the 'She Kicks' program to build confidence and skills in an all-female environment.

The Future is Inclusive: Tamsin dreams of a time when including people with disabilities isn't seen as something "extra" but is simply the norm.

Episode Highlights

Tamsin's diagnosis with ataxic cerebral palsy after brain tumor surgery at 18 months old.

Representing Australia as the youngest Paralympian on the team at age 13 for the Rio Paralympics.

The devastating, yet resilient, moment of falling 20 meters before the finish line in Rio.

The discrimination of being dismissed by three football clubs due to the "para" prefix, before finding an inclusive club.

Her passion for the Australian women's football team, the Paramatildas, and her goal of competing in the Brisbane 2032 Paralympics.

Winning the 2024 Female Football Week award.

Her coaching philosophy centered around inclusion and tailoring development to each athlete's unique abilities.

Timestamps

[00:00:37

Support the show

Did this episode inspire you?

Please subscribe to 4TG, leave a five-star review, and share it with a female athlete, parent or coach who needs to hear it.

Stay connected with us on Instagram and TikTok at @4TG_Podcast and visit us at 4tg.com.au.

Want to support 4TG and help us grow the movement?

Join our movement and help empower the next generation of female athletes and keep them in sport longer: For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.

Or, if you're an individual who just wants to show your support, donate or subscribe to 4TG for the cost of a coffee per month via Buy Me A Coffee

☕

4TG Discount codes:

• Fuel your game the right way - 4TG listeners get 10% off Younify Active supplements designed for athletes. 👉 Grab yours here
• Recover Smarter with P3 Recovery Port Melbourne - P3 Recovery are helping our 4TG community feel and perform their best 💪 Use code 4TG20 for 20% off casual visits. Because recovery isn’t a bonus — it’s a non-negotiable.