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PODCAST

Your Gym Big Sister Podcast

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.

health & fitness fitness

All Episodes

01:30:37

Ep. 39 | Breaking down bodybuilding ft. Sania Kelly

Your Gym Big Sister Podcast ·

2023/11/03

Welcome 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 find Sania on Instagram @saniakellyy and

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00:14:59

Q&A #6: Deloads in gaining phases

Your Gym Big Sister Podcast ·

2023/10/30

Welcome 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 <3

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00:54:47

Ep. 38 | How To Build An Effective Training Program...

Your Gym Big Sister Podcast ·

2023/10/27

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 <3 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

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00:56:28

Ep. 37 | Why you're not building muscle

Your Gym Big Sister Podcast ·

2023/10/20

Welcome 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 xoxo Love you bye <3

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00:32:33

Q&A #6: My favourite books | Part 2

Your Gym Big Sister Podcast ·

2023/10/16

A 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 To submit a question ⁠click here⁠ or message me on IG @emma.currivan Coaching spaces can be⁠ found here

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00:55:12

Ep. 36 | Fostering a growth mindset & neuroplasticity

Your Gym Big Sister Podcast ·

2023/10/13

Welcome 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 sense at times lol <3 For coaching spaces (prep/lifestyle) click here

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00:35:28

Q&A #5: My favourite books | Part 1

Your Gym Big Sister Podcast ·

2023/10/09

A 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 Mo Gawdat To submit a question click here or message me on IG @emma.currivan Coaching spaces can be found

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01:29:51

Ep. 35 | Improving your relationship with food ft....

Your Gym Big Sister Podcast ·

2023/10/06

Welcome 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

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01:01:06

Ep. 35 | Your environment matters

Your Gym Big Sister Podcast ·

2023/09/29

Hello and welcome back to the show <3 Today I'm chatting about your environment, and how it can impact you and your goals. I discuss the food environment, your training environment, and your social and mental environments - and how we can influence and leverage these things. If you enjoyed this episode don't forget to rate, review and follow the show, and share it on your stories and tag me on IG @emma.currivan <3 ⁠To work with me 1-1 click here!⁠ To submit a question for the

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00:59:16

Ep. 34 | Digestion & how to improve it

Your Gym Big Sister Podcast ·

2023/09/22

Welcome 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 to rate, review and follow the show, and share it on your stories and tag

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00:53:10

Ep. 33 | "Why can't I stick to my diet?!"

Your Gym Big Sister Podcast ·

2023/09/15

Hello and welcome back to the show <3 Today I chat through a few of the reasons why you may be struggling to stick to your diet, and ways to work around this! Don't forget to rate, review, follow and share the show, and tag me on IG @emma.currivan WORK WITH ME: click here for 1-1 coaching spaces Submit a question for the Q&A mini episodes here!

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00:22:52

Q&A #4: Fitness and socialising/meals out

Your Gym Big Sister Podcast ·

2023/09/12

Today 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 <3 To submit a question for the next Q&A episode click here Don't forget to rate, review and follow the show, and share it on your stories and tag me @emma.currivan xo For 1-1

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00:53:51

Ep. 32 | Nervous System 101

Your Gym Big Sister Podcast ·

2023/09/08

Welcome 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 <3 To submit a question for the Q&A episodes click here!

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00:15:03

Q&A #3: embracing weight gain in a surplus

Your Gym Big Sister Podcast ·

2023/09/04

Ask a question here for the next Q&A Episode :) For September 1-1 coaching spaces click here <3 Don't forget to rate, review and follow the show and share it on your stories on IG and tag me @emma.currivan so that I can thank you for listening <3

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00:51:52

Ep. 31 | Things I've Changed My Mind On

Your Gym Big Sister Podcast ·

2023/09/01

Welcome back my lovelies <3 Today I chat about a few different things that I've changed my mind on when it comes to training and nutrition. I'm always trying to learn and expand my knowledge and it's important to be able to admit when you're wrong! (and I'm definitely wrong a lot lol) Topics covered include: - meal plans - IIFYM - women dieting on low calories - having more muscle and being able to diet on higher calories - compound exercises - changing your program - hip

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01:34:17

Ep. 30 | Building An Online Coaching Business

Your Gym Big Sister Podcast ·

2023/08/25

Welcome 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

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00:11:56

Q&A #2: how to get my motivation back!

Your Gym Big Sister Podcast ·

2023/08/21

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 <3⁠ Don't forget to rate, review, share &⁠ tag me on IG @emma.currivan If you want to work with me for prep/photoshoot/lifestyle coaching then spaces ⁠⁠⁠can be found here!⁠⁠

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01:01:09

Ep. 29 | The Comparison Trap

Your Gym Big Sister Podcast ·

2023/08/18

In 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 me for prep/photoshoot/lifestyle coaching then spaces ⁠⁠can be found here!⁠⁠ If you want to submit a

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01:06:45

Ep. 28 | 27 Lessons at 27!

Your Gym Big Sister Podcast ·

2023/08/11

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 <3 As always if you enjoyed this episode be sure to rate and review, and share it on your stories and tag me @emma.currivan ! August coaching spots (vvv limited) ⁠can be found here!⁠ If you want to submit a question for my Q&A episodes, ⁠click here.

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00:10:31

Q&A #1: dealing with unsupportive people

Your Gym Big Sister Podcast ·

2023/08/07

Today 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 <3 Don't forget to rate, review, share & tag me on IG @emma.currivan

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