Shows
Your Gym Big Sister PodcastEp. 116 | prepping as a natural vs an enhanced bodybuilder | my journey & experienceWelcome back to the show! This week marks two years since I went down the assisted route, so I wanted to reflect on the journey and compare my natural prep to this one :)Chapters00:00 Emma's Journey into Bodybuilding02:52 The Impact of Coaching on Progress06:13 Transitioning from Natural to Assisted Bodybuilding09:04 Exploring the World of Performance Enhancers11:55 The Decision to Compete in Wellness15:13 Health Considerations and Hormonal Balance23:06 Navigating Hormonal Health in Bodybuilding26:17 The Impact of...
2025-05-0257 minYour Gym Big Sister PodcastEp. 87 | optimise your brain health to feel your bestWelcome BACK guys!!
It feels like it has been a minute since I sat down and recorded a solo pod, so as you can imagine there was a lot to catch up on this week. This episode is a big ol' deep dive on brain health and what we can do in our daily lives to optimise it and ultimately feel our best not just now, but into the future
Timestamps:
00:00 Introduction and Catch-Up
18:12 Deep Dive into Brain Health
35:49 The Impact of Stress...
2024-10-111h 10Your Gym Big Sister PodcastEp. 86 | putting our first clients on a bodybuilding stage | ft. my fianceWelcome backkkkk to the show!!
Today I'm joined by my fiancé (the artist formerly known as Shane Storey) and we chat about our recent experiences with putting our first athletes on stage at the NBFI and WNBF Ireland, and just general bodybuilding/coaching chit chat.
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @sstorey94
CHAT TO ME ABOUT COACHING ON WHATSAPP
JOIN TEAM EXCELLENCE COACHING
To submit a question for a Q&A episode ...
2024-10-041h 03Your Gym Big Sister PodcastEp. 85 | the ultimate excellence coaching guide to muscle building & getting WHAM | ft. Faye & ZoeToday I'm joined by my two Excellence Coaching coaches Zoe & Faye to chat about our favourite top - GAINING PHASES!!
We chat about how to mentally approach muscle building phases and being in a surplus, how to feel GOOD in your build, and how to optimise growing muscle.
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @zoe_excellencecoaching and @faye_excellencecoaching
CHAT TO ME ABOUT COACHING ON WHATSAPP
JOIN TEAM EX...
2024-09-271h 21Your Gym Big Sister PodcastEp. 84 | PCOS & advocating for your health | Ft Olivia BrownsonWelcome back everyone!
This week on the show I am joined by the wonderful Liv Brownson, where we speak about her journey through getting diagnosed with PCOS and some of the strategies she uses and advises to help manage it. This is a topic that has been brought to life so much more recently and I absolutely love the content Liv has been putting out about it and it was a pleasure to have her on to chat.
Make sure to follow her on IG @olivia_brownson
2024-09-201h 02Your Gym Big Sister PodcastEp. 83 | some harsh truths you need to hear from your gym big sister!EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE
Welcome back everyone!
This week's episode is designed to be a KICK up the hoop. Your gym big sister is here to tell you a few things you need to hear (although may not want to hear) because I want to see you excel and do amazing things. I know you're capable of a LOT and after listening to this I want you to get up and get after it xoxo
Hope you enjoy!
I...
2024-09-131h 01Your Gym Big Sister PodcastQ&A: training fasted & how to manage itWelcome to the YGBS pod!! Today I'm answering a listener question about training fasted:
"I’m changing my training time from mid day to first thing in the morning before work, any tips on how to navigate this change so that I don’t lose quality in my training, eg I’m worried I’ll be weaker in the morning but obviously won’t be hungry for a big pre workout meal at 6 am etc so any advice for this would be so appreciated :)"
Thank you for listening and don't forg...
2024-09-0911 minYour Gym Big Sister PodcastEp. 82 | chatting with my coach about chilling out as a bodybuilder | ft. Christian ChapmanBonjourno lovely ppl. I am back this week with my coach, Christian, and we honestly just have a bit of a random chat about a variety of topics. We talk about pulling back and chilling out as a bodybuilder and how that can actually help you progress more, managing off-plan meals, what makes a good coach/client relationship and more!
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @coachedbychristian
CHAT TO ME ABOUT COACHING ON WHATSAPP
JOIN T...
2024-09-061h 02Your Gym Big Sister PodcastEp. 81 | The September Glow-Up | Reset & Realign Your Fitness Goals For The Rest of 2024FIND YOUR FREE RESET & REALIGN WORKSHEET HERE
EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE
Hello my loves
2024-08-301h 04Your Gym Big Sister PodcastEp. 80 | Back 2 skool! | Balancing fitness & school/universityEXCELLENCE COACHING COMMUNITY DAY TICKETS HERE
Hello beautiful podcast listeners!
We are coming at you today with our back to school podcast since term time is just around the corner. We chat about how to balance your fitness goals whilst also living and enjoying school or university life.
Lots of tips in this one that would be beneficial for anyone, not just students!
We also have a big ol' catch up at the start as per lol.
2024-08-231h 21Your Gym Big Sister PodcastEp. 79 | Prep roundtable | ft. Zoe & FayeWelcome back to the podcast everyone!
Today I'm joined by my two Excellence Coaching coaches Zoe & Faye to chat about prepping for photoshoots/shows.
We chat about what a prep actually looks like, our own experiences and takeaways from prep, some of the weird sh*t we've done in prep and more!
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @zoe_excellencecoaching and @faye_excellencecoaching
CHAT TO ME ABOUT...
2024-08-161h 10Your Gym Big Sister PodcastEp. 78 | How to build discipline & do hard sh*tHey there YGBS gang!
Welcome to today's discipline masterclass. You are going to come away from this episode with a whole new way of thinking about discipline, an understanding of the science behind it, and practical tools to help you build more discipline in your life.
I hope you enjoy, and if you do, don't forget to share it on IG and tag meee @emma.currivan
CHAT TO ME ABOUT COACHING ON WHATSAPP
JOIN TEAM EXCELLENCE COACHING
To submit a quest...
2024-08-0946 minYour Gym Big Sister PodcastEp. 77 | Balancing fitness and motherhood | ft. NEW Excellence Coaching transformation coach Faye TierneyWelcome to the YGBS podcast
2024-08-021h 05Your Gym Big Sister PodcastEp. 76 | Bodybuilding roundtable ft. Rosie Bailey & Wiki KowalskaWelcome backkkk everyone!!
This week I'm back with another live pod with two of my wonderful friends, Rosie & Wiki. We sat down and chatted a bit about their own journeys through chronic illness, becoming a doctor, finding your passion in coaching, and life as a female bodybuilder, and a lot more. Lots of giggles and sh*t talking but definitely a lot of value aswell!
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @thepotscoach and @dr.wiks
2024-07-2657 minYour Gym Big Sister PodcastEp. 75 | Training intensifiers to build MORE muscleWelcome back my wham queens (and kings)
This week is another episode on training, and training intensifiers, and how we can incorporate these techniques to build more muscle.
I discuss:
- the basics of building muscle
- drop sets
- rest-pause sets and myoreps
- forced reps
- lengthened partial reps
- and considerations for including these!
I hope you enjoy, and if you do, don't forget to share it on IG...
2024-07-1951 minYour Gym Big Sister PodcastEp. 74 | Questions to ask yourself // & mental health chatsWelcome back to the show everyone!!
The first 30 mins of this episode is a chat about mental health/being in a bit of a rut so if you want to skip forward feel free lol
The rest of the episode is a chat about questions we can ask ourselves to shift our perspective, change our behaviours and get what we want out of life! I discuss the neuroscience behind deep questioning, cognitive biases, and journalling.
I hope you enjoy, and if you do don't...
2024-07-121h 04Your Gym Big Sister PodcastEp. 73 | Let's talk about cardio!Hello and welcome back to the pod!
Today's episode is a deep dive on CARDIO, where I chat about:
- the health benefits of CV training
- different types of cardio
- how to incorporate it into our fitness routines
- and bust some different cardio myths!
I hope you enjoy, and if you do don't forget to share it on IG and tag me @emma.currivan
2024-07-0552 minYour Gym Big Sister PodcastQ&A: Rest periods in trainingWelcome to today's mini Q&A episode!!
This week's question reads - “Hello! Love the podcast! What is the optimum time to rest for in between sets? Is waiting until you're fully recovered OK? And what are other ways we can use rest to our advantage/disadvantage?"
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 co...
2024-07-0114 minYour Gym Big Sister PodcastEp. 72 | Managing post-show/shoot*CLICK HERE FOR YOUR MID YEAR GOAL REVIEW & FREE ADVICE*
Hello my love and welcome back!!
Today's episode is a chat about managing post-show/shoot/diet phase. I talk a bit about what to expect in the post-diet period, how to manage nutrition, body image etc etc
I hope you enjoy, and if you do don't forget to share it on IG and tag me @emma.currivan
2024-06-2852 minYour Gym Big Sister PodcastQ&A: Getting calories in during a surplusWelcome to today's mini Q&A episode!!
This week's question reads - “Could you please talk about tips for eating in a surplus during a build phase. I didn’t realize it could be hard to eat this much after “dieting” for so many years. I’m so used to eating for high volume low cals that it’s hard to switch to lower volume foods. Thank you for all you do!"
Thank you for listening and don't forget to rate, review and follow the show, share it on...
2024-06-2417 minYour Gym Big Sister PodcastEp. 71 | Using visualisation to achieve your goals!Welcome back my gorgeous angels!!
Today's episode is a classic Emma woo-woo one, although we are diving into some science too ofc. I chat about the power of visualisation when it comes to achieving your goals and creating the lift of your dreams!
I touch on:
- what the science says
- how to visualise and different methods
- mental contrasting
- & more
I hope you enjoy, and if you do don't forget to share it...
2024-06-211h 15Your Gym Big Sister PodcastEp. 70 | Chattin' bodybuilding tingz | ft. Meg & MegWelcome to today's somewhat chaotic but wholesome episode!! This is my first ever in-person/live podcast, where I sat down with two of my very dear friends Megan Codling & Megan Relf and we just chat about random bits, tbh. We covered how we got into the sport, a bit about our own experiences and our future goals etc.
Hope you enjoy!!
If you do, share on IG and tag us - @emma.currivan @megan_codling @meg.relf
2024-06-1453 minYour Gym Big Sister PodcastEp. 69 | Managing your holibops as a healthy human! Ft. ZoeWelcome back to the show!! This week I have my lovely coach Zoe on and we are chatting all things HOLIDAYS and what to do/how to manage them when you are on a fitness journey.
Don't forget to share and tag us on IG @emma.currivan and @zoe_excellencecoaching
For coaching spaces with me, click here (prep/physique)
For coaching spaces with Zoe (lifestyle), 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
2024-06-071h 01Your Gym Big Sister PodcastEp. 68 | PEDs in female bodybuilding pt.2 | my experienceHello and welcome back to the show!
*DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical advice xoxo
This is part 2 from last week's episode, where I discuss my own journey at length from making the decision to go down this route, and my experience and what I've learned so far.
Thank you for listening and I hope you learned something :)
Don't forget to share and tag me on IG @emma...
2024-05-311h 19Your Gym Big Sister PodcastEp. 67 | PEDs in female bodybuilding Pt. 1 | Ft. Christian ChapmanHello and welcome back to the show!
*DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical advice xoxo
Today I am finally sitting down to record my MOST highly requested episode - performance enhancing drugs in female bodybuilding. As someone who has been very open about using assistance, I get a lot of questions about this and I knew I wanted to do this topic justice. So, I invited my very own coach, Mr Christian Chapman (@coachedbychristian on IG) to discuss...
2024-05-241h 14Your Gym Big Sister PodcastEp. 66 | How to get the most out of your training | Pt. 2Welcome back my darlings.
This is part 2 to last week's episode on how to get the most out of your training in the gym. I chat about self-talk, visualisation, rituals, as well as nutrition and sleep.
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 - WAITLIST)
For coaching spaces with Zoe, click here
To submit a question for a Q&A episode click here
To join my FREE CIRCLE COMMUNI
2024-05-1757 minYour Gym Big Sister PodcastEp. 65 | How to get the MOST out of your trainingWelcome 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, clic...
2024-05-101h 03Your Gym Big Sister PodcastQ&A: How to train and eat when you're sickWelcome 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 ...
2024-05-0616 minYour Gym Big Sister PodcastEP. 64 | How to not f*ck up at the weekends ft. ZoeWelcome 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...
2024-05-0346 minYour Gym Big Sister PodcastEp. 63 | The Basics (& Realities) of Bodybuilding // The Bodybuilding LifestyleWelcome back everyoneee
2024-04-261h 12Your Gym Big Sister PodcastEp. 62 | Shift Your Identity & Be That Gym Girlie!Welcome back my gorgeous humans
2024-04-1946 minYour Gym Big Sister PodcastEp. 61 | Navigating Shift Work & Your Fitness GoalsHey my dear! Welcome back to the show
2024-04-1256 minYour Gym Big Sister PodcastQ&A: "My deficit isn't working!"*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...
2024-04-0826 min2024-04-051h 10Your Gym Big Sister PodcastQ&A: Log booking your trainingWelcome 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
...
2024-02-2617 minYour Gym Big Sister PodcastEp. 54 | Taking Your Fitness Journey Up a NotchCLICK HERE FOR YOUR FREE CHECK IN
Welcome back to the podcast my loves
2024-02-231h 19Your Gym Big Sister PodcastQ&A: "Should I Cut or Bulk?"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 am...
2024-02-1913 minYour Gym Big Sister PodcastEP. 52 | Birth Control - Does It Affect Gains?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!
2024-02-091h 03Your Gym Big Sister PodcastQ&A: "Will cardio kill my gains?"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 ama...
2024-02-0516 minYour Gym Big Sister PodcastEp. 51 | Understanding The Menstrual CycleHello my lovelies! Welcome back to the podcast
2024-02-0256 minYour Gym Big Sister PodcastQ&A: CreatineWelcome to today's mini Q&A episode!!
“Hi Emma!! I was wondering if you could talk a bit about creatine - I always hear coaches talking about it like it's some sort of magic supplement, is it worth taking, even if your goal is weight loss? I've heard it can make you gain weight sometimes too, which makes me hesitant”
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 c...
2024-01-2916 min2024-01-261h 19Your Gym Big Sister PodcastQ&A: "I know what to do but I'm just not doing it!"Welcome to today's mini Q&A episode!!
"“Hi Emma - I’m hoping you can give me some advice, or maybe even a pep talk! January hasn't exactly gone to plan - I said I was ging to sort my shit out and get into a good routine with my fitness. I know how to eat well, i know I should train, but I'm just finding it so hard to get started!! Do you have any advice for when someone is feeling like this or tips to get me into gear?
2024-01-2221 minYour Gym Big Sister PodcastEp. 49 | Photoshoot preps 101For your FREE PHYSIQUE ASSESSMENT: wa.link/y1ccgl
Welcome to the show! Today I'm chatting about fitness photoshoots, and prepping for shoots, as it's something I get asked about a lot
I cover:
- why you might want to do a shoot (and reasons you shouldn't)
- potential risks of a shoot prep
- what the process of a prep involves
- peak week
- shoot day
- and answer some questions!!
2024-01-201h 20Your Gym Big Sister PodcastEp. 48 | Navigating a successful fat loss phaseWelcome back!
Today I talk about how to set up and navigate a successful fat loss phase. I cover:
- Setting calorie and macro targets
- Food quality
- Bust some common diet myths
- Training/steps/cardio
- Breaking through fat loss plateaus
And more!! Lots of info in this one
2024-01-121h 05Your Gym Big Sister PodcastEp. 47 | Get Your Mindset Right This YearWelcome back to the podcast!
Today I'm chatting about getting your head in the game for 2024, and a few different ways to think about your own goals and journey. Hope you enjoy
2024-01-0644 minYour Gym Big Sister PodcastEp. 46 | Make 2024 your best year yet!It's time to set some goals for the year ahead!!
Now is the perfect time to sit down and reflect on how 2023 went, and to think about what you want to get out of 2024.
To access my 2024 Goal Setting sheet click hereee
To join Excellence Coaching:
If you want to jump on board and work with either one of us, click the links below!!
WORK WITH ZOE (Lifestyle)
WORK WITH M...
2023-12-2957 minYour Gym Big Sister PodcastWelcoming the NEW Excellence Coaching Coach, Zoe!Welcome to today's special announcement episode!!
I'm so excited to announce that my coaching brand, Excellence Coaching, is welcoming a new member of the team - Zoe Mulhall, as a lifestyle coach.
Zoe has been working with me for almost 8 months and she embodies all of the values that are important to me, and she shares my passion for wanting to show women that being strong is one of the best feelings there is.
We chat a bit about Zoe's journey, and what working...
2023-12-2825 minYour Gym Big Sister PodcastEp. 45 | Things to leave behind in 2023Hey my loves!! Welcome back xo
Today we're chatting about all the sh*t I think we should leave behind in 2023, so that we can make 2024 the BEST yet.
Bit more of a mindset-y, rambly one today, hope you enjoy
2023-12-151h 07Your Gym Big Sister PodcastEp. 44 | Fostering a positive body imageIn today's episode I do a bit of a deep dive into body image - what it is, what influences it, and how we can cultivate a positive body image over time
2023-12-0853 minYour Gym Big Sister PodcastEp. 43 | Surviving silly seasonWelcome back to the show! Today I chat about how to balance your health and fitness goals over the Christmas period. I chat about how to approach the season from a mindset perspective, as well as practical strategies for navigating the next few weeks.
To join my FREE COMMUNITY you can click here!
For coaching spaces (prep/lifestyle) click here :)
To submit a question for the Q&A mini-sodes (is that a word) click here!
Rate, review, follow, etcccc, share on IG and tag me @emma.currivan xoxo
2023-12-0152 minYour Gym Big Sister PodcastEp. 42 | Reframe your relationship to hardWelcome to today's episode, where I talk all about embracing the HARD stuff in life and why it makes us better humans xo
To join my FREE COMMUNITY you can click here!
For coaching spaces (prep/lifestyle) click here :)
To submit a question for the Q&A mini-sodes (is that a word) click here!
Rate, review, follow, etcccc, share on IG and tag me @emma.currivan xoxo
Love you bye
2023-11-2448 minYour Gym Big Sister PodcastEp. 41 | Interviewing my boyfriend!Welcome back to the show!
Today I sit down and chat with my boyfriend Shane - we talk about a few different topics around coaching, bodybuilding, our own journey's, being natural vs being assisted and more
Hope you enjoyed this one
2023-11-171h 36Your Gym Big Sister PodcastEp. 40 | How To Build An Effective Training Program (Part 2)Welcome to the episode! This is part two to episode no. 38 where I spoke about building an effective training program to build muscle.
In this part I talk about:
- exercise selection
- exercise order
- rest periods
- tempo
After listening to these episodes you should be able to write yourself a solid program that suits you and your goals!
If you want somewhere to get started, you can download my FREE BootyBuilding Bible here, or p...
2023-11-101h 04Your Gym Big Sister PodcastQ&A #7: Managing hunger & cravings on prep/while dietingWelcome to today's Q&A episode! I talk about how to manage hunger and cravings in prep, but the tips apply to anyone in a deficit or fat loss phase!
To submit a question for these mini-sodes click here or message me on IG @emma.currivan ✨
Coaching spaces can be found here
2023-11-0619 minYour Gym Big Sister PodcastEp. 39 | Breaking down bodybuilding ft. Sania KellyWelcome back to the show!
Today I am joined by Sania Kelly, owner of Limitless Flow Posing and my posing coach, and all round boss babe who has competed in both figure and bikini.
We chat about range of topics around bodybuilding, such as federations, classes & criteria, how to know you're ready to compete, mindset and expectations as a first time, and more.
So much insight here for anyone wanting to learn a bit more about the sport 🤍
You can...
2023-11-031h 30Your Gym Big Sister PodcastQ&A #6: Deloads in gaining phasesWelcome to today's Q&A episode! I talk about whether deloads are necessary to take in gaining phases, why & how to take them :)
To submit a question for these mini-sodes click here or message me on IG @emma.currivan ✨
Coaching spaces can be found here
2023-10-3014 minYour Gym Big Sister PodcastEp. 38 | How To Build An Effective Training Program (Part 1)Welcome to this week's episode!
Today I talk you through how you can go about building an effective training program to build muscle.
I talk about:
- the basics/theory of programming
- training volume
- frequency
- intensity
- rep ranges
In part 2 I'll go into exercise selection, tempo and rest periods
2023-10-2754 minYour Gym Big Sister PodcastEp. 37 | Why you're not building muscleWelcome to today's episode!
I'm chatting about the different reasons why you may not be growing as much as you could be.
Think of this as a troubleshooting guide with all of the solutions and fixes thrown in for good measure 🤪
For coaching spaces (prep/lifestyle) click here :)
To submit a question for the Q&A mini-sodes (is that a word) click here!
Rate, review, follow, etcccc, share on IG and tag me @emma.currivan xo...
2023-10-2056 minYour Gym Big Sister PodcastQ&A #6: My favourite books | Part 2A much requested episode!! Today I'm chatting about some of my favourite books that have impacted me over the years. This is part 2 :)
Bookes mentioned:
- Four Thousand Weeks by Oliver Burkeman
- Atomic Habits by James Clear
- Why Has Nobody Told Me This Before? by Dr Julie Smith
- The War of Art / Turning Pro by Steven Pressfield
- Everything Is Figureoutable by Marie Forleo
2023-10-1632 minYour Gym Big Sister PodcastEp. 36 | Fostering a growth mindset & neuroplasticityWelcome back!
Today we do a deep dive into ✨mindset✨, that illusory word that we all use - but do we even know what it means and how we can change it?!
I discuss:
- What "mindset" actually means
- Common mindsets that hold us back
- Fixed vs growth mindsets
- The physiological underpinning of changing our mindset (neuroplasticity)
- & more
I was slightly delulu vibes recording this so sorry if I don't make...
2023-10-1355 minYour Gym Big Sister PodcastQ&A #5: My favourite books | Part 1A much requested episode!! Today I'm chatting about some of my favourite books that have impacted me over the years. This is part 1, stay tuned for part 2 :)
Books mentioned:
- Meditations by Marcus Aurelius
- The Obstacle is The Way by Ryan Holiday
- Awaken Your Power Within by Gerry Hussey
- A New Earth by Eckhart Tolle
- Solve for Happy & That Little Voice Inside Your Head by...
2023-10-0935 minYour Gym Big Sister PodcastEp. 35 | Improving your relationship with food ft. Brian Ó hÁonghusaWelcome back to today's episode, where I chat to Irish nutritionist Brian Ó hÁonghusa.
This was a great chat where we dived into a range of topics around coaching philosophies, supporting clients who have a poor relationship with food or disordered eating behaviours, understanding the different cognitive biases that may be affecting us when we are trying to improve our nutrition, and so much more.
I hope you get a lot of value from this!
You can find Brian on instagram @brianohaonghusa and find ou...
2023-10-061h 292023-09-291h 01Your Gym Big Sister PodcastEp. 34 | Digestion & how to improve itWelcome to today's episode all about DIGESTION baby
We know about calories, macros and the likes - but are you missing this crucial piece of the puzzle?
In this episode I go over:
- the digestive system components and phases
- what is good and bad digestion
- what affects digestion
- how digestion affects other systems in the body
- practical tips to improve your digestion
If you enjoyed this episode don't forget...
2023-09-2259 minYour Gym Big Sister PodcastEp. 33 | "Why can't I stick to my diet?!"Hello and welcome back to the show
2023-09-1553 minYour Gym Big Sister PodcastQ&A #4: Fitness and socialising/meals outToday I'm coming at you with another Q&A episode!
This one is all about how to manage meals out and socialising while also stayi ngon track with your fitness and nutrition goals. I give a ton of strategies for incorporating these as it's a super important skill to develop along your fitness journey
2023-09-1222 minYour Gym Big Sister PodcastEp. 32 | Nervous System 101Welcome back to the show!
Today I chat about the Nervous System - what it is, how it functions, and why it matters for our physical and mental wellbeing :)
Don't forget to rate, review and follow the podcast, and share it on your stories and tag me @emma.currivan mwah
To work with me 1-1 click here
2023-09-0853 minYour Gym Big Sister PodcastQ&A #3: embracing weight gain in a surplusAsk a question here for the next Q&A Episode :)
For September 1-1 coaching spaces click here
2023-09-0415 min2023-09-0151 min
Your Gym Big Sister PodcastIntroducing StrongHER Together!This very special episode is an introduction to my new group training - StrongHER Together
2023-08-2813 minYour Gym Big Sister PodcastEp. 30 | Building An Online Coaching BusinessWelcome back to the show!
Today's episode has been very highly requested, and it's all about the ins and outs of setting up an online coaching business. I covered this a bit in episode 16 but today's episode is more about the practical side of things, plus some lesson's learned along the way.
I cover everything from the prep work you need to do before launching your business, the process of getting clients, marketing, managing your time, and more, and answer loads of questions that came from listeners!
2023-08-251h 34Your Gym Big Sister PodcastQ&A #2: how to get my motivation back!Today I answer a listener question about how to deal with going through periods of low motivation on your fitness journey!
Click here to submit a question for next week
2023-08-2111 minYour Gym Big Sister PodcastEp. 29 | The Comparison TrapIn today's episode I discuss comparing yourself to others on your fitness journey!
I touch on:
- why we do this
- why it can have negative consequences
- what we forget when we compare ourselves to others
- when comparison can be a good thing!
As always if you enjoyed this episode be sure to rate and review, and share it on your stories and tag me @emma.currivan !
If you want to work with...
2023-08-181h 01Your Gym Big Sister PodcastEp. 28 | 27 Lessons at 27!Welcome back to the podcast!
Today's episode is a but of a different one - I discuss some of the lessons i've learned in my 27 years on this planet! A bit more of a ramble-y, mindset-y one but hopefully some value in there
2023-08-111h 06Your Gym Big Sister PodcastQ&A #1: dealing with unsupportive peopleToday I answer a listener question about dealing with people who may be unsupportive of your fitness goals!
Click here to submit a question for next week
2023-08-0710 minYour Gym Big Sister PodcastEp. 27 | What ACTUALLY builds muscle (Part 2)Welcome back gorgeous humans!!
Today's episode is part 2 of what actually builds muscle, where I discuss how we can recover from training and manage fatigue in order to optimise our gains.
I discuss:
- what recovery and fatigue are, and how they influence adaptation to training
- training volume & intensity
- deloads from training
- nutrition, sleep, & stress
As always if you enjoyed this episode be sure to rate and review, and share it on your...
2023-08-0454 minYour Gym Big Sister PodcastEp. 26 | What ACTUALLY builds muscle (Part 1)Welcome back to the podcast!
On today's episode I'm discussing one of my favourite topcis - building muscle and resistance training. Specifically, I talk a bit about what happens within our muscles when we train and how they grow in response to that training, cover some training principles such as intensity, volume, frequency and more.
It's a bit of a more information-heavy episode but hopefully after listening this you'll have a deeper understanding of how to train effectively in order to build muscle and grow.
2023-07-281h 05Your Gym Big Sister PodcastEp. 25 | Discipline, balance, and life outside of bodybuilding ft. Georgie CooperOn today's episode I chat with the wonderful, the OG, Ms Georgie Cooper (@__georgiefit)
G was a massive inspiration to me getting into bodybuilding, and also in business, and I've been dying to talk to her about her journey.
On this episode we cover:
- How Georgie got into coaching and bodybuilding
- The struggles associated with competing, and juggling this while coaching lifestyle clients
- Why she has stepped away from bodybuilding
- The pressure to always strive for "more"...
2023-07-211h 05Your Gym Big Sister PodcastEp. 24 | Let's chat. Post-show & future plansSoooooooooo.....
I've been putting this one off for a while.
But it's time to talk about it.
How did post-show go, and what the f*ck am I doing next?!
Podcast episodes that you may find useful with regards to the topics discussed are linked below:
The Pocket Rocket Podcast with Luke Miller & John Jewett.
The Backstage Bikini Podcast with Ross Byrne & Corey Hageman
...
2023-07-141h 17Your Gym Big Sister PodcastEp. 23 | Why your glutes ain't growin' (and how to fix it)Welcome back to the podcast
2023-07-0759 minYour Gym Big Sister PodcastEp. 22 | Navigating the post-diet phase & fat loss maintenanceWelcome back to the pod you beautiful human
2023-06-3058 minYour Gym Big Sister PodcastEp. 21 | Habits, routines & ritualsHello and welcome back!!
On today's episode, I chat about habits, routines and rituals and their importance when it comes to achieving our health and fitness goals.
I discuss:
- the difference between habits, routines and rituals
- why they are so key for getting results
- how to build a routine
- and more!
If you enjoyed this episode, please don't forget to give the show a rating and review on whatever podcast platform you...
2023-06-2353 minYour Gym Big Sister PodcastEp. 20 | How to enjoy your holidays as a healthy human!Hello hello!! Today's episode is all about a very prominent topic that's been coming up with clients lately - how to approach holidays/vacations alongside working towards a health and fitness goal.
I cover different strategies around what to do depending on your goals, how to still incorporate elements of health and fitness while still enjoying your time away, how to eat well abroad, and more!
If you enjoyed this episode be sure to share it with a friend or on your IG stories and tag me @emma.currivan...
2023-06-1634 minYour Gym Big Sister PodcastEp. 19 | Are you ready to diet?Hello my loves!!
In today's episode episode I chat about some of the considerations we should make when it comes to assessing if we are in a position to be in a calorie deficit.
Don't forget to share this episode if you found it helpful, and to rate and review the show as it reallyyyy helps me out
2023-06-0954 minYour Gym Big Sister PodcastEp. 18 | Is balance bullsh*t? | + Q&AIn today's episode I chat a little bit about "balance" as it relates to pursuing your goals, and also answer a few listener questions
2023-06-0239 minYour Gym Big Sister PodcastEp. 17 | Chill out gurl! | Stress & stress managementOn today's episode I'm speaking all about stress and how to effectively manage it
2023-05-2646 minYour Gym Big Sister PodcastEp. 16 | How I built my dream life | Leaving my job to become a coachHello hello you lovely human!!
This is an episode I've been wanting to record for a hot minute - the story of how I went from working full time in a lab to starting my coaching business and creating the life I always dreamed of (how cringe but true!!!!)
I hope this episode inspires you to go after what excites you in life. Cos you literally have one shot at this, make the most of it
2023-05-191h 04Your Gym Big Sister PodcastEp. 12 | Why you're not getting resultsWelcome back! In today's (somewhat fever addled) episode I discuss three of the biggest reasons why people struggle to get results on their fitness journey.
I touch on:
- unsustainable approaches
- limiting beliefs
- tolerating discomfort
Don't forget to rate & review, and share on your instagram and tag me (@emma.currivan !)
May coaching spaces open now, click here to book your consultation call!
2023-04-2136 minYour Gym Big Sister PodcastEp. 11 |How to sleep like a baby | Why we sleep & practical tipsIn today's episode I'm doing a deep dive on SLEEP.
I am obsessed with sleep and find it so fascinating, but I also know that many people struggle with getting a good night's sleep in today's environment.
In this episode I talk about:
- what sleep is
- short and long term consequences of poor sleep
- what regulates sleep
- practical tips you can start implementing TODAY to improve your sleep
As always, if you...
2023-04-141h 02Your Gym Big Sister PodcastEp. 10 | Bodybuilding preps | The good, the bad and the uglyIn today's episode of the podcast, I do a deep dive into my very first bodybuilding prep!
I cover how the season went, my personal reasons for competing, the benefits and challenges of doing so, and answer loads of questions I got about the process.
If you're interested in my coaching services (both shoot/comp prep and lifestyle), click here to work with me or DM on instagram @emma.currivan
Don't forget to share, rate, review etc etc xxx love ya
2023-04-071h 17Your Gym Big Sister PodcastEp. 9 | Sometimes things don't go to plan!Welcome to this week's episode of the podcast!
An impromptu episode but an episode nonetheless, discussing the importance of how you approach setbacks and challenges in life.
Share/rate/review etc xx
APRIL COACHING SPACES: click here
Follow me on Instagram @emma.currivan
Chat to ya next week!!
2023-03-3126 minYour Gym Big Sister PodcastEp. 8 | How to set goals & ACTUALLY achieve themWelcome back to the Your Gym Big Sister Podcast!
In today's episode I talk all abut how to actually set meaningful goals and then how to take action so that you actually achieve them.
Books mentioned: Rethinking Positive Thinking and Clearer, Closer, Better
Don't forget to share, rate and review the pod
2023-03-2444 minYour Gym Big Sister PodcastEp. 7 | Can you get loose and still make progress? | Alcohol & fitnessHappy St Patrick's Day 🤪
For the weekend that's in it, I thought what better to talk about than my country's national sport - drinking!!
Jokes. Kinda x
In today's episode I delve into alcohol and how it can impact our health and fitness goal's, and give strategies on how to incorporate while still making progress.
I hope you found this useful! If you did, share it on your stories and tag me @emma.currivan on IG.
...
2023-03-1649 minYour Gym Big Sister PodcastEp. 6 | My personal nutrition philosophy | Part 2: How to improve your dietIn part 2 of my nutrition philosophy mini series, I discuss how you can actually go about changing and improving your diet.
I discuss:
- including foods you enjoy
- tracking, meal plans and their pros/cons
- other methods of making changes
If you like what you hear, then why not share this with someone else or on your social media? And you can tag me (@emma.currivan) while you're at it!
For online coaching spaces - lifestyle...
2023-03-1046 minYour Gym Big Sister PodcastEp. 5 | Overcoming an eating disorder, taking up space & being resilient | Ft. Katie CollinsWelcome to this very special episode of the podcast, featuring my very first guest - Katie Collins (IG: @katiecshallbe_ ).
Katie is a fellow female bodybuilder, online coach and just all-round amazing human. I knew we would have an incredible conversation, and we covered a wide range of topics from Katie's struggles with an eating disorder and how she has overcome that, the struggles females face with gaining weight, how our tests can be our greatest gifts and so much more. I know you will gain so much from this episode, and I already can't...
2023-03-031h 12Your Gym Big Sister PodcastEp. 4 | My personal nutrition philosophy | Part 1: Core PrinciplesIn this episode, I'm going to break down the core principles that I think you need to know to improve your nutrition and eat well for life.
I discuss:
- energy balance
- macronutrients
- fibre and micro nutrients
- & what I think makes a "healthy" diet
In part 2 I will cover more around actually changing your diet, your behaviours around food and your mindset towards nutrition.
I hope that after listening to both of these ep...
2023-02-2352 minYour Gym Big Sister PodcastEp.3 | Gaining phases 101 | What you need to know about getting whamIn today's episode I chat you through gaining phases! How to approach them, how to get over the fear of gaining weight, and some tips and tricks to make them feel easier. Now go get massive girlies xx
If you want some help and guidance with your own gaining phase, or any other health/fitness goal then I'd love to help! Click here to book in your free coaching consultation call to see if we'd be a good fit.
Follow me on IG @emma.currivan and tag me if...
2023-02-1750 minYour Gym Big Sister PodcastEp. 2 | Resistance training has nothing to do with being s*xyIn this episode, I'm going to talk all about the reasons you should resistance train that have zero to do with how you look!
Podcasts mentioned:
Dr Louisa Nicola/The Neuro Experience
Dr Gabrielle Lyon on Feel Better Live More
Don't forget to rate, review and share, tag me on Instagram @emma.currivan and I will love you 5ever x
2023-02-1043 min
Your Gym Big Sister PodcastEp. 1 | Welcome to the podcast! | An intro to meWelcome to The Your Gym Big Sister Podcast!
A place for you to learn more about fitness, nutrition, and the mindset that goes into actually getting results.
This episode is just an intro the podcast and a little about my background.
Follow me on Instagram: @emma.currivan
If you would like to work with me directly, you can book a free online coaching consultation call here!
Don't forget to follow, review and share (I will love you 5ever xx)
2023-02-0243 min