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Published by Emma Currivan
A place for you to learn everything you need to know about fitness, nutrition, health and mindset, from your gym big sister! I've made all the mistakes in the book over the last 10 years, and I'm here to help you navigate gym girlie life without making them too.
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Welcome back to the shoooow! Today we are chatting about CONFIDENCE, and why it isn't just something you feel, but a habit and a way of living I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction: Confidence as a Habit and Mindset 02:11 Confidence is Built Through Action Despite Feelings 03:57 The Confidence Loop: Evidence, Trust, and Growth 07:03 Confidence in Fitness and Personal Goals 10:14 Handling Discomfort and Failure as Part of Growth 13:09 Confidence in Different Areas of Life 16:12 The Myth of Confidence from Appearance 19:07 Building Self-Trust Through Promises to Yourself 21:51 Confidence as a Daily Habit and Identity 25:05 Dealing with Insecurity and Negative Feelings 27:52 Practical Confidence Reps for Daily Life 32:52 Conclusion: Confidence as a Continuous Practice
APPLY FOR THE EXCELLENCE ELITE METHOD HERE! Starts Sept 7th! Welcome back gang!! Today I am talking about some of the things I have changed my mind on in the fitness space over the last decade pluuuus that I have been in it cos im old now xx I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo 00:00 Introduction and personal updates 01:12 Recent competition experiences and client successes 02:36 Upcoming shows and personal reflections 04:28 Dieting updates and recent changes 07:06 Changing perspectives on training to failure 17:59 Logbooking, tracking, and the evolution of progress methods 24:27 My approach to flexible dieting and tracking 29:29 Coaching philosophy and attracting the right clients 34:37 Cardio choices and recovery strategies 36:25 Glute training movements and effectiveness 38:12 My thoughts on low-calorie diets and fat loss 44:11 First prep experiences and use of PEDs 46:57 Building phases, maintenance, and muscle growth insights 49:48 Closing thoughts and listener engagement
APPLY FOR THE EXCELLENCE ELITE METHOD HERE! Starts Sept 7th! Welcome backkkk!! What do you mean September is here?! crazy crazy. BUT this is a perfect opportunity to reset and realign with the woman you want to become, so let's do it I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and recent experiences 6499:55:37 Upcoming shows and plans for the next year 13083:15:45 The importance of environment and reducing friction 20027:42:35 Understanding drift and how to realign with goals 269444:24:27 Using future casting and identity visualization 329444:24:57 Casting votes and reinforcing identity through actions 400555:31:41 Creating a weekly CEO meeting for self-assessment 431944:25:03 The concept of minimum standards and adjusting expectations 464166:38:25 Reducing friction and designing your environment 502777:45:07 Habit stacking and pairing for consistency 533055:31:48 Letting go of perfectionism and focusing on progress 563333:19:49 The importance of realistic weekly standards 602777:46:30 Focusing on the 20% actions that create 80% of results 634444:26:31 The power of simple, consistent habits 666944:26:32 The identity gap and how to close it 699166:39:53 The role of confidence and action in identity formation 731111:06:33 Setting clear outcomes and defining your identity 753611:06:35 The importance of self-leadership and decision-making 769166:39:56 Taking action now, not waiting for motivation 784722:13:16 Join the coaching program and final thoughts
Welcome back to the show! Today I am talking about one of my favourite ideas from one of my favourite books - Resistance, from The War of Art by Steven Pressfield. I discuss how this applies to us procrastinating and putting off our fitness goals, and how to beat this enemy that lives in our head I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction to the episode and main themes 01:47 Emma's personal updates and upcoming plans 08:10 Introduction to 'The War of Art' and the concept of resistance 11:51 How resistance appears in everyday life and fitness 17:06 Recognizing resistance as an external force, not personal failure 23:06 The importance of turning pro and adopting a professional mindset 30:03 Practical strategies to beat resistance and build habits 34:50 The role of environment, decision-making, and momentum 38:56 Emma's final thoughts and encouragement to act despite resistance
We are backkk, I have survived the plague and it's time for a big Q&A to get us back in the groove! I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Emma's birthday and recent travel reflections 01:47 Health scare and recovery from food poisoning 03:57 Rome trip highlights and food experiences 07:02 Review of a viral Rome rooftop bar 09:49 Post-travel illness and recovery process 13:00 Handling nutrition around major surgery 16:06 Growing a coaching business and industry saturation 20:05 The importance of personal branding in coaching 24:10 Client communication and check-in timing 30:06 Advice on nutrition, supplements, and training 35:12 Balancing lifestyle and bodybuilding coaching 39:58 Reflections on family, personal life, and future plans 44:50 Q&A on various fitness and coaching topics
YA GAL IS THIRTY FLIRTY AND THRIVING (ok in two days lol) So I couldn't let this go by without a tour of some of the most important lessons I learned throughout this crazy decade. Here's to the next <3 I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Emma's reflections on turning 30 02:24 Looking back at Emma's early 20s and grief 05:14 The impact of loss and early challenges 08:37 Deciding to pursue what she loves 11:47 Finding the gym and discovering passion 15:06 The importance of trying and taking risks 20:40 Changing your mind and evolving 23:57 Authenticity and owning your truth 28:36 The power of authenticity in business 31:56 Small actions lead to big transformations 37:25 Handling overwhelm and stress 39:47 Love, partnership, and self-worth 44:02 The illusion of social media and authenticity 46:30 Rock bottom moments and growth 49:24 Friendships, change, and personal growth 51:50 Embracing being cringe and authentic 54:33 Celebrating achievements and enjoying the journey 01:00:17 Owning success and living in your power 01:02:28 Setting boundaries and self-respect 01:06:17 The reality of balance and high achievement 01:08:41 The importance of emotional regulation 01:11:08 The value of discomfort and growth 01:14:28 The irrelevance of others' opinions 01:16:55 Lessons from challenges and failures 01:18:46 Looking ahead: Purpose and future goals
Welcome back to the show! Today I am discussing why fat loss is often a graded exposure process and why your first diet/prep probablyyyy won't be your best! I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters: 00:00 Introduction and Emma's birthday reflections 00:30 Emma's thoughts on aging and upcoming episodes 01:25 Preparing for Rome and podcast scheduling 02:18 Emma's recent training injuries and recovery 05:36 Injury management and mindset during setbacks 07:52 Future plans and year ahead 08:46 Summer prep and client check-ins 09:12 Managing dieting and mental resilience 10:32 The psychology of dieting and graded exposure 11:58 Skills development in dieting and long-term progress 17:57 The concept of graded exposure in therapy and dieting 19:24 How exposure changes brain predictions and dieting fears 20:47 Building tolerance to discomfort in dieting 22:11 Personal story of dieting and trust in self 23:09 Stress inoculation and resilience training 24:34 Progression in dieting and muscle building 27:54 Confidence and competence in dieting 29:47 The role of repeated dieting in physique and mindset 36:28 Muscle maturity and physique improvements 41:39 The importance of long-term exposure and patience 45:54 Changing perceptions of hunger and discomfort 47:23 Building identity and discipline through dieting 49:14 Coach's role in psychological resilience 52:07 Long-term success and bodybuilding as a journey 53:05 Final thoughts: dieting as a process of self-discovery
Joined by HUBBY today lol to chat about some of the worst things we've done in diets, and reacting to some of the submissions we got too. no value just entertainment tbh I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo
Y'all mind if I just yap about the meaning of existence and reality real quick? I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters Chapters 00:00 Introduction and Emma's mindset shift 388:50:34 Emma's view on reality and beliefs 26694:24:27 The impact of perspective and interpretation 43027:45:02 Visualization and mental rehearsal 54888:51:55 Connecting with future self and manifestation 700833:18:59 Adopting an 'easy' mindset and expectations 748888:52:23 Law of detachment and non-attachment 833888:52:31 Living in the present moment and mindfulness 962777:46:00 Practical daily practices for mindset and energy 1165555:33:14 Money, success, and owning your worth 1214166:40:00 Conclusion and encouragement to explore woo-woo practices
We need to talk about it guys... I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Returning to Marbella: A Personal Update 06:42 The Fitness Industry Scandal: Red Flags in Coaching 13:22 Identifying Red Flags in Coaching Relationships 21:12 Red Flags in Coaching Relationships 25:59 The Importance of Professional Boundaries 28:15 Ethics in Coaching: Drug Use and Client Safety 32:21 Client Empowerment and Goal Setting 34:13 Service Quality: Responsiveness and Communication 37:31 Creating a Supportive Coaching Environment
Welcome back to the shooow! Today I am discussing why some competitors crash and burn after one prep, and what to focus on if you want longevity within the sport I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo 00:00 Introduction and personal reflections 03:08 Emma's upcoming wedding and content planning 05:23 Main topic: Why do some quit after one prep? 09:06 The impact of social media on bodybuilding perceptions 16:29 Rushed into prep and lack of foundational skills 20:05 Unrealistic expectations and the obsession with outcomes 25:44 The importance of readiness and long-term planning 32:42 Attachment to appearance and identity post-show 38:59 Love every phase of bodybuilding for sustainability 40:26 Balancing bodybuilding with a healthy life outside sport 43:49 Long-term approach and avoiding burnout
Strap in for a biggggg listener Q&A!! I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo 00:00 Introduction and Podcast Format Change 02:43 Personal Updates and Training Insights 05:57 Bodybuilding Coaching Red Flags 08:41 Bodybuilding and Competing Concerns 11:25 Navigating Life Changes and Moving Abroad 14:11 Advice for Aspiring Coaches 16:57 Health Concerns and Body Management 19:34 Wedding Highlights and Personal Reflections 29:42 Exploring Gut Health and Environmental Factors 32:38 Building Your Online Coaching Business 34:23 Navigating Dieting and Weight Loss Goals 38:16 Understanding Training Techniques and Muscle Growth 41:56 Dieting, Alcohol, and Relationship with Food 49:24 Managing Hormonal Health and Libido 52:59 Preparing for Competition: Tips for First-Timers 56:13 Training Program Longevity and Adaptation
Can we all just stop with the skinny obsession now pls. I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Personal Update 08:43 The Dangers of the Skinny Trend 21:02 The Importance of Muscle for Longevity 25:13 The Impact of Falls on Older Adults 28:30 Muscle Health and Aging 31:35 The Importance of Hormones in Women's Health 35:19 Brain Health and Resistance Training 38:34 The Consequences of Underfueling the Brain 42:42 Building Confidence Through Strength Training 47:24 Taking Up Space: A Rebellion Against Societal Norms
Welcome back to the show!! This week I am delighted to be joined by Eve Toner, Irish IFBB Wellness Pro who won her pro card at the Muscle Contest Ireland in 2025. Eve is paving the way for Irish IFBB wellness girlies and I've been so excited to have her on to chat about what the journey looked like, and what her future plans are. Welcome backkk to the podcast!! Today's episode is one I've been stewing on for a while lol I hope you enjoy, and don't forget to share and tag me us insta @emma.currivan and @eveleentoner xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction to Eve Toner and Bodybuilding Journey 02:43 Transitioning into Bodybuilding and Competing 05:29 The Evolution of Bodybuilding Classes 08:41 The Shift to Wellness and Personal Growth 11:32 Winning the Pro Card and Competing in Toronto 14:15 Reflections on Competition and Future Goals 29:54 Competition Challenges and Learning Experiences 32:36 Conditioning and Judging Standards 34:53 Training Focus and Off-Season Strategies 37:54 Nutrition and Caloric Intake 43:45 Bodybuilding Mindset and Growth 49:19 Future Plans and Competition Goals
Welcome backkk to the podcast!! Today's episode is one I've been stewing on for a while lol I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Personal Reflections 00:25 Emma's Life Updates and Vaping Journey 02:11 The Power of 'Fuck You' Energy 03:53 Understanding Reactance and Autonomy 05:08 Harnessing Anger and Assertiveness 07:21 Balancing Masculine and Feminine Energies 09:34 Channeling Negative Emotions for Growth 12:21 Defining 'Fuck You' Energy 15:36 Reactance and Self-Driven Action 16:54 The Activating Power of Anger 18:14 The Role of Assertiveness in Success 21:00 Women, Power, and Assertiveness 26:37 Healthy vs. Toxic Aggression 29:28 Self-Reflection and Personal Standards 33:40 Pain as a Catalyst for Change 36:47 Inner Battle: Old Self vs. Future Self 41:27 Evolving Goals and Self-Respect 43:45 Using 'Fuck You' Energy Wisely 44:43 Conclusion and Final Thoughts
Welcome back guuuuys!! This week we are talking about growth and why it is meant to be uncomfortable xoxo I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Welcome and Reflections on Time 02:43 Family Connections and Celebrations 05:29 Navigating Social Events and Health Choices 08:40 Body Image and Societal Pressures 11:18 Embracing Growth Through Discomfort 16:09 The Importance of Resilience and Adaptation 25:42 The Role of Stress in Growth 28:50 Understanding Discomfort and Adaptation 33:10 Neuroplasticity and Emotional Resilience 37:44 Navigating Emotional Discomfort 39:10 Productive vs. Destructive Pain 42:20 Reframing Discomfort in Modern Culture 49:50 Building Resilience Through Discomfort
Welcome back to the shoooow! Today we are chatting about what to do when your diet just seems to stop working, and how to address it I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Personal Updates 09:21 Navigating Fat Loss Plateaus 09:50 Understanding Weight Loss Dynamics 12:32 Defining a True Plateau 15:17 Auditing Adherence in Dieting 20:03 Reality Check on Dieting 22:49 Navigating Dietary Choices and Accountability 26:08 Understanding Metabolic Adaptation and Activity Levels 29:18 The Impact of Hormones on Weight Management 32:01 Stress, Recovery, and Their Effects on Progress 36:05 Adjusting Your Diet: Strategies for Continued Progress 38:52 Recognizing When to Take a Diet Break 40:45 Emotional Resilience in the Face of Plateaus
Welcome back to the show! Today I am chatting about a few things I wish I knew when I started in my journey of bodybuilding and competing. If you're new to the sport, a first timer or early in your career, I feel like you will enjoy this one!! Defs could have said so much more so if you liked this lmk and I will do a part 2 I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Personal Updates 07:58 Things I Wish I Knew About Bodybuilding 10:47 Understanding Muscle Growth and Competition 19:25 The Financial and Emotional Costs of Bodybuilding 21:43 The Monotony of Bodybuilding Training 23:56 The Importance of Time in Bodybuilding 25:48 Embracing Your Own Timeline 31:12 Finding Balance in Bodybuilding 34:40 The Reality of Performance Enhancers 37:53 The Role of Genetics in Bodybuilding 41:30 The Importance of Posing 45:13 Expectations in Your First Season
Welcome to the podddd! Today I am diving deep into how to eat to fuel your workouts and GROW I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo 00:00 Introduction and Podcast Upgrades 01:24 Reflecting on Recent Life Events and Training Phase 04:04 Managing Weight Gain During Building Phase 05:55 Trusting the Process and Working with a Coach 09:41 Overview of Nutrition for Muscle Gain and Performance 11:28 Holistic Approach to Nutrition: Calories, Macros, and Micronutrients 16:24 The Role of Carbohydrates and Glycogen in Training 18:19 Importance of Dietary Fats and Hormonal Health 20:13 Digestive Health and Nutrient Absorption 23:55 Pre-Workout Nutrition Strategies 29:05 Hydration and Electrolytes for Performance 38:15 Post-Workout Nutrition for Recovery 40:05 Eating for Long-Term Progress and Performance
Welcome backkk to the pod!! Today I am talking all about maintenance phases, inspired by own recent maintenance phase/ I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxo CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN MY PATREON HERE - just 5.99 a month hehe x To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! Catch you in the next one xo Chapters 00:00 Introduction and Personal Updates 07:31 The Importance of Maintenance Phases 11:14 Understanding Energy Balance and Body Recomposition 19:02 Research Insights on Body Recomposition 20:52 Recomposition at Maintenance Calories 26:25 The Importance of Training Quality 28:41 Navigating Maintenance Phases 33:03 Strategies for Successful Maintenance 39:08 Balancing Surplus and Maintenance for Growth
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