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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

01:00:18

Ep. 124 | Why I ended prep & what's next (shortest...

Your Gym Big Sister Podcast ·

2025/06/26

I'm baaaaack and it feels GOOD!Today is a big ol' catch up on why I chose to end my season, what's next, and I answer some questions you guys had about my prep hehe00:00 Return from Hiatus02:46 Reflections on Competition Season05:49 Future Plans and Coaching Opportunities07:07 Introduction and Competitive Journey10:00 Post-Show Reflections and Future Goals13:05 Decisions on Competition and Feedback from Judges16:09 The Experience of Competing and Adjustments Made18:53 Overall Competition

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01:12:36

Ep. 123 | The Bodybuilding Lifestyle Basics (REPLAY)

Your Gym Big Sister Podcast ·

2025/06/20

Welcome back to the shoooow!This week's episode is a re-release of an oldie but a goodie, where I chat about what it actually means to live the bodybuilding lifestyleAppreciate your patience during this short hiatus while I compete, new episodes will be back soon <3Chapters00:00 Introduction and Personal Update16:21 The Phases of a Bodybuilding Journey44:48 Working with a Coach: Guidance and Support48:37 Cardio, Steps, and Recovery in Bodybuilding53:48 The Mindset of a Bodybuilder57:38

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00:46:29

Ep. 122 | Shift your identity and become the person...

Your Gym Big Sister Podcast ·

2025/06/13

Welcome back to the show!!This week is a re-release of one of m personal favourite episodes, and also one of m most listened to, where I chat about how to shift your identity and become your BEST selfNormal episodes resume soon I promise xoxoChapters00:00 Introduction and Personal Updates06:30 Overview of the Episode Topic: Shifting Your Identity13:09 The Importance of Aligning Internal and External Identities22:06 The Relationship Between Habits and Identity26:26 The Relationship Between Habits and

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00:37:37

Ep. 121 | Prep (& pod) updates

Your Gym Big Sister Podcast ·

2025/06/06

Welcome back to the podddd for a big ol chat and update on the season so far and plans moving forward!!Chapters00:00 Introduction and Reflections on Time02:16 Competition Journey: From First Show to Second Show06:49 The Importance of Show Experience and Feedback11:16 Preparation for the Amateur Olympia15:05 Show Day Experience and Performance20:20 Results and Reflections on Second Place24:59 Feedback from Judges and Future Goals28:41 Setting Ambitious Goals and Season Plans34:17 Podcast Hiatus

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01:03:52

Ep. 120 | Finding your identity outside of...

Your Gym Big Sister Podcast ·

2025/05/29

Welcome back to the show! This week I am joined by Erin Thompson, an IFBB figure pro, coach, and host of the Take Up Space Podcast. I LOVED this chat and I know you guys will tooChapters00:00 Introduction to Erin Thompson and Her Journey02:54 The Impact of Moving Abroad on Personal Growth05:55 Cultural Differences: Abu Dhabi vs. Dubai08:56 Erin's Bodybuilding Journey: From Bikini to Figure Pro11:58 The Challenges of Competing in Bodybuilding14:47 The Dilemma of PED Use in Bodybuilding18:05 The

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00:53:00

Ep. 119 | get out of your own way & stop...

Your Gym Big Sister Podcast ·

2025/05/22

Welcome back to the pod!! Today's episode has two parts - a big run down of prep and I how I am feeling ahead of my first show, and also I chat about self-sabotage on your fitness journey.00:00 Introduction and Overview of the Episode01:51 Journey to the First Show05:12 Competing on Home Soil07:07 Plans for the Upcoming Season09:00 Transitioning to Wellness Category10:52 The Importance of Mindset in Bodybuilding12:41 Nutrition and Training Protocols20:24 Peak Week Preparations24:03 Final Thoughts

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00:57:29

Ep. 118 | s*x drive on prep, digestion, limiting...

Your Gym Big Sister Podcast ·

2025/05/16

Welcome back to the show! This week I sat down and did a big Q&A based on questions you guys submitted through IG and we covered LOADS of topics.Chapters00:00 Introduction and May Updates02:06 Q&A Session Begins05:09 Navigating Low Sex Drive During Prep08:49 Avoiding Burnout in Training10:35 Regaining Menstrual Cycle After Amenorrhea17:06 Digestive Health Challenges20:47 Understanding Female Bodybuilding Categories24:04 Starting an Online Fitness Coaching Business26:25 Friendship and

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00:54:41

Ep. 117 | enjoying your holidays as a healthy human!...

Your Gym Big Sister Podcast ·

2025/05/09

Welcome back to the show! This week I an joined by my Excellence Coaching coaches Faye and Zoe and we are chatting about navigating your holidays/vacations alongside your fitness goals :) 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_excellencecoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING ON WHATSAPP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠JOIN TEAM EXCELLENCE COACHING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠To submit a question for a Q&A episode

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00:57:31

Ep. 116 | prepping as a natural vs an enhanced...

Your Gym Big Sister Podcast ·

2025/05/02

Welcome 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

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00:41:18

Ep. 115 | The science of hunger & satiety

Your Gym Big Sister Podcast ·

2025/04/25

Welcome back to the podcast! This week's episode is going back to my biochemistry roots and we are doing a deep dive on the science of hunger and appetiteChapters00:00 Introduction and Personal Updates09:47 Understanding Hunger and Satiety19:57 Hormonal Influences on Hunger20:52 Understanding Hormones and Weight Management25:13 The Role of GLP-1 in Appetite Regulation30:29 The Brain's Influence on Hunger and Satiety36:47 Practical Strategies for Managing Hunger and SatietyI hope you enjoy, and if

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00:47:07

Ep. 114 | Myth Busting: Muscle Building Edition

Your Gym Big Sister Podcast ·

2025/04/18

Welcome back to the YGBS Pod! This week I am busting some more myth, specifically around training and building muscleChapters00:00 Introduction and Personal Updates09:54 Myth Busting: Muscle Building Rep Ranges23:00 Myth Busting: The Importance of Soreness23:57 Understanding Recovery and Adaptation in Training28:08 Debunking Myths: Soreness and Muscle Growth33:19 The Importance of Consistency in Training39:25 Cardio and Muscle Gains: Finding the Balance45:09 The Myth of the 'Best' Exercise for

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01:27:02

Ep. 113 | Embracing every phase of bodybuilding | ft....

Your Gym Big Sister Podcast ·

2025/04/11

Welcome to this week's episode of the Your Gym Big Sister Pod where I sit down with Loz Vickers, and we chat all about embracing the off-season and the fun parts of bodybuilding!Chapters00:00 Introduction to Bodybuilding and Off-Season Insights03:01 Loz's Journey: From Struggles to Bodybuilding Success06:10 Transitioning from Bikini to Figure: A Personal Evolution08:59 The Importance of Off-Season in Bodybuilding11:46 Lessons from Competition: Winning vs. Enjoying the Process15:08 The Balance of

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00:59:45

Ep. 112 | your summer diet blueprint!

Your Gym Big Sister Podcast ·

2025/04/04

Welcome back to the show!! This week's episode I am brealing down your step-by-step guide to setting up and navigating your summer diet (0r any fat loss phase!)I chat through:- what drives fat loss-setting your calories and macros- food quality- training, cardio and expenditure- navigating plateaushope you enjoy <3 I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING ON

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01:01:37

Ep. 111 | Myth Busting: Nutrition Edition

Your Gym Big Sister Podcast ·

2025/03/28

Welcome back! Today I have my myth-busting hat on and we are busting some common nutrition misinformation!Chapters00:00 Introduction and Personal Updates10:57 Myth Busting Nutrition Myths12:19 Seed Oils: The Controversy24:47 Artificial Sweeteners: Debunking the Myths31:20 Understanding Artificial Sweeteners and the Microbiome36:50 Debunking Myths About Carbohydrates and Weight Gain42:22 The Insulin Model of Fat Gain: Myths and Realities50:26 The Anabolic Window: Timing Protein Intake56:43 Detox

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00:51:39

Ep. 110 | Becoming an Olympian level athlete and...

Your Gym Big Sister Podcast ·

2025/03/21

Welcome back to the show! Today I am joined by IFBB figure Olympian Meg Sylvester-Cielen, and we dive into her journey of becoming a top class athlete, and coach. Chapters00:00 Introduction to Bodybuilding Journeys06:08 Transitioning from Bikini to Figure12:02 Navigating Muscle Growth and Body Image17:54 The Realities of Performance Enhancing Drugs23:54 Future Goals and Competition Plans27:50 The Evolution of Female Bodybuilding29:59 The Future of Figure Competitions32:31 Training Strategies for

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00:45:34

Ep. 109 | How to stay on track with your fitness...

Your Gym Big Sister Podcast ·

2025/03/14

Welcome back to the show! This week I am chatting all about how to stay on track with your fitness goals while you travel <3 Chapters00:00 Introduction and Wedding Dress Experience02:53 Prep Updates and Challenges06:10 Mental State During Prep08:58 Traveling and Staying on Track with Fitness Goals23:01 Traveling with Flexibility: Non-Negotiables and Mindset25:28 Nutrition Management While Traveling31:16 Food Prep and Airport Security Tips36:28 Training and Activity on the Go39:41 Sleep and

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00:35:26

Ep. 108 | It's YOUR fault

Your Gym Big Sister Podcast ·

2025/03/07

Welcome back! Today I am chatting all about taking responsibility when it comes to achieving your fitness goals, this is one you might now want to hear but that you NEED to hearChapters00:00 Wedding Preparations and Personal Updates10:11 Radical Responsibility: Taking Ownership of Your Life14:59 Defining Radical Responsibility and Its Importance18:22 The Role of Self-Efficacy in Achieving Goals28:48 Overcoming Learned Helplessness and Building Confidence31:44 Practical Steps to Implement Radical

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01:31:32

Ep. 107 | Calorie deficit roundtable ft. Faye & Zoe

Your Gym Big Sister Podcast ·

2025/02/28

Welcome back to the YGBS pod! I am joined once again by Faye and Zoe to chat all things dieting and calorie deficits. We cover how to set up your diet for success, your mindset around fat loss, and also answer some questions I received on IG about dieting!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_excellencecoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING ON WHATSAPP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠JOIN TEAM EXCELLENCE COACHING

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00:51:28

Ep. 106 | It's going to take longer than you think

Your Gym Big Sister Podcast ·

2025/02/21

Welcome back bbys!! this week I am chatting about why it's probably going to take longer than you think to reach your goals, and why that's a GOOD thingChapters00:00 Introduction to Prep and Personal Journey06:25 Decision on Group Coaching Program09:35 The Reality of Time in Fitness Goals17:09 Understanding Muscle Gain and Fat Loss Timelines25:42 Building Skills for Fitness Success39:52 Embracing the Long Game in FitnessI hope you enjoy, and if you do, don't forget to share it on IG and

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00:55:45

Ep. 105 | the stories you tell yourself are holding...

Your Gym Big Sister Podcast ·

2025/02/14

Welcome back to the show! This week I am talking all about the stories that run our lives, and how they can help us or hinder usChapters00:00 Introduction and Personal Updates07:29 Mindset and Self-Perception12:02 Identifying Limiting Beliefs20:00 Societal Influences on Self-Story24:13 The Impact of Past Experiences26:35 Comparison and Its Effects27:55 The Journey of Transformation28:49 Understanding Our Stories30:14 Rewriting Our Narratives31:36 The Power of Neuroplasticity34:01 Identifying

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