Your Gym Big Sister Podcast

Welcome back to the show! Today I chat about how to get the most out of your time spent in the gym to ensure you are actually growing. I talk about different considerations to make while you train to ensure you are doing high quality sets and stimulating actual muscle growth. Hope you enjoy! Don't forget to share and tag me on IG @emma.currivan For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (prep/physique only by application) For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome to today's mini Q&A episode!! This week's question reads - “Could you do an overview of the best way to approach training/diet when you are sick/have a cold etc?" Thank you for listening and don't forget to rate, review and follow the show, share it on your IG and tag me @emma.currivan For coaching spaces with me (prep/physique), ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ Catch you in the next one xo

Welcome back lovely people!! Today myself and my wonderful Excellence Coaching lifestyle coach Zoe are sitting down to talk about a big topic that comes up with clients - how to navigate the weekends when you're on your fitness journey. We discuss how to approach the weekends mentally, and give loads of practical tips so that you can still live your life while also making mega progress along the way. My wifi was being a bit of a silly billy so apologies for any jumps, hopefully my editing skills did the job xoxo Hope you enjoy! Don't forget to share and tag us on IG @emma.currivan and @zoe_excellencecoaching For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome back everyoneee <3 Today's episode is about the process of BODYBUILDING. I hve spoken about different elements of bodybuilding throughout various episodes of the show but today I wanted to touch more on the actual process that goes into working towards getting on stage, and what the day-to-day "bodybuilding lifestyle" looks like. Even if you don't compete or plan to compete, I hope you find this useful and take something away from it!! Share on your IG and tag me @emma.currivan <3 For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one!

Welcome back my gorgeous humans <3 Today's episode is a whoo-whoo one, which y'all seem to enjoy!! We're chatting about identities and how they can influence our behaviours, and how we can start to shift our identity and step into a new version of ourselves. Hope you like it xo Share on your IG and tag me @emma.currivan <3 For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one!

Hey my dear! Welcome back to the show <3 Today I'm talking about how to manage working night shifts and balancing this with your fitness goals. I cover: - circadian rhythms and chrononutrition - managing sleep around shifts - how to eat while on night shifts - organising training I hope you enjoy this - whether you work night shifts or not there's a lot of info in here to take away and apply if you are someone working a busy job! Share on your IG and tag me @emma.currivan <3 For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

*CLICK HERE FOR YOUR FREE DEFICIT ASSESMENT* Welcome to today's mini Q&A episode!! This week's question reads - ““Hi Emma, I’ve been in a calorie deficit for around 8 weeks now, and at first I was making pretty good progress but it’s slowed down a lot. I’m eating 1700 calories a day, training 4 days a week and doing two runs a week. Do you have any advice on what I’m doing wrong or what I need to change?” Thank you for listening and don't forget to rate, review and follow the show, share it on your IG and tag me @emma.currivan For coaching spaces with me, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ Catch you in the next one xo

Hey everyone <3 Welcome back to today's episode ft my lifestyle coach Zoe, where we chat a bit about how to make dieting feel easier. *I apologise for the sound quality not being the best - my microphone decided not to work today* Hope you enjoy! Don't forget to share and tag us on IG @emma.currivan and @zoe_excellencecoaching For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Hey my beautiful souls!! Today's episode is a bit more whoo whoo but I loved recording it. I chat a bit about my own journey in the self-development/improvement/help sphere and how it's evolved, and what I think self-help ACTUALLY is. Hope you enjoy! For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Hello my loves <3 Today's episode is a bit of a trip down memory lane, and a chat about some of the weird and dumb sh*t I've done while trying to diet. Hopefully you learn a thing or two, or maybe even have a bit of a giggle at the mistakes I've made. Hope you enjoy! For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome back to the show <3 Today I am chatting about supplements, and whether or not they're actually necessary to make progress on your fitness joruney. I go into four main categories: - general health - situation-dependent - performance - sleep/nervous system I discuss what you may want to consider purchasing and what's a waste of money (in my opinion) Hope you enjoy! For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome back to the show <3 Today I am chatting about some refeeds & diet breaks during fat loss phases and preps. I go into what they are, the benefits/disadvantages, how to implement them, and more! Hope you enjoy! For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome back to the podcast my loves <3 Today I am chatting about some underrated skills/traits that I think we need to develop if we want to be successful on our fitness journey. Hope you enjoy! For coaching spaces with me, ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠ 1MR Discount Code: EMMA10 Catch you in the next one xo

Welcome to today's mini Q&A episode!! This week's question reads - “I understand the need to see previous sessions sets but also feel tracking my reps is limiting me in future sessions. Can you explain when you think tracking reps is important/not important/why you tracked and general knowledge on the area” Thank you for listening and don't forget to rate, review and follow the show, share it on your IG and tag me @emma.currivan For coaching spaces with me, ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠click here⁠⁠⁠⁠ Catch you in the next one xo

CLICK HERE FOR YOUR FREE CHECK IN Welcome back to the podcast my loves <3 Today I have my wonderful Excellence Coaching Lifestyle Coach Zoe back on, and we chat about what separates those who get average results in their fitness journey from those who get AMAZING results We chat about how to take your training up a level, we discuss refining your nutrition beyond just calories, and really delve into the mindset shift we need to see in order to really get some elite level progress both in and out of the gym Don't forget rate, review follow, and share the podcast and tag both myself (@emma.currivan) and Zoe (@zoe_excellencecoaching) muchas gracias Helping you go from pretty good, to damn amazing, is exactly what we do at Excellence Coaching, and if you want to join the team: For coaching spaces with me, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ For coaching spaces with Zoe, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ Catch you in the next one xo

Welcome to today's mini Q&A episode!! “If you have goals of both losing some excess fat (eg 10 kg) and building serious muscle (glute gains), should the focus first be on the fat loss THEN starting a bulk/gain phase, or vice versa? At what point should you switch?” Thanl you for listening and don't forget to rate, review and follow the show, share it on your IG and tag me @emma.currivan For coaching spaces with me, ⁠⁠⁠⁠click here⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠click here⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠click here⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠click here⁠⁠⁠ Catch you in the next one xo

Welcome back to the show! Today I have the pleasure of being joined by Dr Zena Al Kelaby (@_dr.zena on Instagram), who is not only an incredible natural figure competitor with multiple British titles and a DFAC Pro Card, but also a successful vet. I wanted to get Zena on the podcast to talk all about managing your fitness & bodybuilding goals whilst also studying at university, and then also whilst working a demanding job. We covered all of this and more and this was such a great chat with so many practical takeaways, whether you're a bodybuilder or just someone who wants to be fit and healthy! For coaching spaces with me, ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠click here⁠⁠⁠⁠ Catch you in the next one xo

Welcome back to the show!! Today we are digging into the topic of birth control, as a bit of a follow-on from last week's episode on the menstrual cycle. I cover: - the types and forms of birth control - how hormonal birth controls can affect our female phsyiology - side effects of different birth control methods - does birth control affect our ability to build muscle - does birth control cause weight gain - & more! If you enjoyed this please don't forget to rate the podcast, leave it a review and share it on socials and tag me @emma.currivan whoo For coaching spaces with me, ⁠⁠⁠⁠click here⁠⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠⁠click here⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠click here⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠click here⁠⁠⁠ Catch you in the next one xo

Welcome to today's mini Q&A episode!! “Is there a point where cardiovascular training negatively impacts hypertrophy? Can you just offset the calorie burn with more food or is there more to it? For example - will running multiple times per week (for enjoyment) affect my gains?” Thanl you for listening and don't forget to rate, review and follow the show, share it on your IG and tag me @emma.currivan For coaching spaces with me, ⁠⁠⁠click here⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠click here⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠click here⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠click here⁠⁠ Catch you in the next one xo

Hello my lovelies! Welcome back to the podcast <3 Today we're chatting about female hormones and menstrual cycles, as it's something I haven't delved super deep into on the show yet. I cover: - the phases of the cycle - the hormones involved - how we feel throughout the cycle - signs and causes of hormonal imbalances - training & nutrition through the cycle If you enjoyed this please don't forget to rate the podcast, leave it a review and share it on socials and tag me @emma.currivan whoo For coaching spaces with me, ⁠⁠⁠click here⁠⁠⁠ To work with my amazing lifestyle coach Zoe, ⁠⁠⁠click here⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠click here⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠click here⁠⁠ Catch you in the next one xo