Your Gym Big Sister Podcast

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 t...

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 co...

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...

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...

* 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...

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...

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...

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...

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 sp...

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 h...

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 CI...

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 sho...

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...

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.curriva...

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 w...

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 caus...

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...

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 p...

Welcome 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...

Welcome baaaaack <3 Today I'm chatting with my lovely lifestyle coach Zoe, and we dig into coaching, and how to get the most out of working with a coach. We also start by giving an update on our own journeys and how the week has been! 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 and @zoe_excellencecoaching Fo...

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 fee...

For 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!! Thanl...

Welcome 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 <3 Check out my Fat Loss 101 Guide here. Don't forget to share and tag me on IG @emma.currivan Coaching spaces with m...

Welcome 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 <3 Don't forget to share and tag me on IG @emma.currivan Coaching spaces with myself for prep/comp CLICK HERE Coaching spaces with Zoe for lifestyle CLICK HERE To submit a question/episode idea click here Thank y...

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 ME ⁠ (Physique/comp/shoot...