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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

01:00:44

Ep. 104 | how to improve your adherence and actually...

Your Gym Big Sister Podcast ·

2025/02/07

Welcome baaaaaack to episode 104 of the YGBSP!!! Two years of yapping <3 today I am chatting all things adherence and how to actually stick to your dietChapters 00:00 Celebrating Two Years of Podcasting 14:04 The Importance of Adherence in Dieting 27:46 Mindset Strategies for Sticking to Your Goals 30:10 Living in the Present: One Day at a Time 33:31 Cognitive Strategies for Consistency 41:15 Building Sustainable Habits 50:57 The Role of Environment and Support 54:44 Flexibility vs. Rigidity

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01:23:56

Ep. 103 | A big ol' Q&A ft. Faye & Zoe

Your Gym Big Sister Podcast ·

2025/01/31

Welcome back to the show!!This week I am joined by both of my wonderful Excellence Coaching coaches Faye & Zoe where we have a big catch up on where we are all currently at with our own journeys, and then answer a load of listener questions that I received on my Instagram 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

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00:10:52

This is why you don't have your dream body (& FREE...

Your Gym Big Sister Podcast ·

2025/01/29

FREE TIMELINE CREATION CLICK HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING ON WHATSAPP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠JOIN TEAM EXCELLENCE COACHING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To submit a question for a Q&A episode ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Don't forget to subscribe to my YouTube channel!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To join my FREE CIRCLE COMMUNITY ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click

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00:52:52

Ep. 102 | Are you ready to compete in bodybuilding?...

Your Gym Big Sister Podcast ·

2025/01/24

Welcome back to the YGBSP! Today I am chatting all things bodybuilding, and digging into what actually goes into a prep, and some of the key things you might want to consider if you have caught the bodybuilding bug. Catch the full video on my Youtube channel (and please subscribe xoxo) I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING ON WHATSAPP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠JOIN TEAM EXCELLENCE COACHING

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00:54:48

Ep. 101 | how to improve the quality of your training...

Your Gym Big Sister Podcast ·

2025/01/17

Welcome backkkk everyone!This week I'm covering my fave topic - TRAINING. I discuss how to improve the quality of what you're doing in the gym so you can make better gains and get more jacked! Timestamps 00:00 Welcome and Reflections on Routine 09:46 The Journey of Bodybuilding Prep 20:04 Celebrating Business Milestones 29:47 Improving Training Quality 32:12 The Importance of Tempo in Strength Training 36:56 Mind-Muscle Connection: Enhancing Training Quality 40:46 The Role of Pausing and

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00:53:23

Ep. 100 | systems I use to play my fitness journey on...

Your Gym Big Sister Podcast ·

2025/01/10

Welcome back to the podcast!This week I'm diving deep into some of the mental and practical strategies I use to help make my fitness journey feel "easy". Chapters 00:00 Welcome to 2025: New Beginnings and Goals 10:46 Systems for Success: Playing Fitness on Easy Mode 26:49 Rewiring Your Brain for Health and Fitness 32:59 Using Mantras for Motivation 38:43 The Simplicity of Repetitive Eating 46:15 The Importance of Assertive Language in Identity 52:22 Crafting Your Identity for Long-Term Change I

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00:42:53

Ep. 99 | why you haven't gotten results yet and why...

Your Gym Big Sister Podcast ·

2025/01/03

Hello and welcome baaack to the podcast!⁠⁠⁠⁠JOIN EXCELLENCE55 - STARTING JAN 6th⁠⁠⁠ This week I'm talking about what to do to actually get results in 2025! Chapters 00:00 Welcome and New Year Reflections 08:46 Setting Intentions for 2025 09:43 Understanding Unsustainable Approaches 20:49 Overcoming Limiting Beliefs 26:01 Embracing Discomfort for Growth 31:44 Mastering Time Management 38:02 The Importance of Patience in Fitness I hope you enjoy, and if you do, don't forget to share it on IG and

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01:01:28

Ep. 98 | my thoughts on the fit model division,...

Your Gym Big Sister Podcast ·

2024/12/27

Hello and welcome baaack to the podcast!⁠⁠⁠JOIN EXCELLENCE55 - STARTING JAN 6th⁠⁠ This week is a big ol bodybuilding Q&A aka my favourite thing hehe Timestamps: 0:00 Intro 6:25 Getting up on stage 10:15 my PED cycle during prep 10:55 choosing your category/federation 21:24 is competing naturally multiple times safe for females? 26:22 researching PEDs/habits you should have in place prior 37:12 telling your coach you want to go assisted 39:12 should you diet/prep after losing your

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01:31:03

Ep. 97 | things to leave behind in 2024

Your Gym Big Sister Podcast ·

2024/12/20

Hello and welcome baaack to the podcast!⁠⁠JOIN EXCELLENCE55 - STARTING JAN 6th⁠ This week Shane and I are sitting down to chat about some of the things we are leaving behind in 2024, and things that you might want to also ditch once we ring in the new year! 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

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00:51:40

Ep. 96 | you need to stop setting new year's resolutions

Your Gym Big Sister Podcast ·

2024/12/13

Hello and welcome baaack to the podcast!⁠JOIN EXCELLENCE55 - STARTING JAN 6th Today I am talking all about New Year's resolutions and why they SUCK and what you can do instead if you actually want to change in 2025 Chapters Chapters 00:00 Introduction to New Year's Resolutions 05:19 The Cynicism Around Resolutions 10:54 The Problems with Traditional Resolutions 27:42 Shifting from Goals to Systems 41:00 Identity and Long-Term Change 41:33 Shifting Identity and Goal Setting 48:01 Reflecting on

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01:02:28

Ep. 95 | reflections of my two-year off-season & how...

Your Gym Big Sister Podcast ·

2024/12/06

Hello and welcome baaack to the podcast!JOIN THE EXCELLENCE55 WAITLIST This week's podcast is really just a big ol' ramble about myself lol. I talk about the last two years of my off-season since stepping off stage at WNBF world's, what I've learned about bodybuilding in that time, how I'm feeling about prep and what I plan to do differently this time around. Chapters 00:00 Introduction and Year-End Reflections 10:06 Bodybuilding Journey: Prep and Personal Updates 20:11 Transitioning to

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00:12:33

Introducing Excellence55 - my first GROUP coaching...

Your Gym Big Sister Podcast ·

2024/12/02

JOIN THE EXCELLENCE55 EARLY BIRD WAITLISTEeeeeek, it's finally HERE! I am so excited to introduce you to Excellence55, my first ever Excellence Coaching group program which is starting on January 6th, and running until March 2nd 2025. To find out more about Excellence55, click here :) Spaces go live December 9th, be there or be square xoxo

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01:12:58

Ep. 94 | Christmas survival guide for the fit gyals...

Your Gym Big Sister Podcast ·

2024/11/29

Welcome back everyone!! And welcome to the annual Christmas special where we chat about how to navigate December as a healthy human. Hope you enjoy <3Chapters 00:00 Introduction to the Christmas Special Podcast 15:15 Navigating Fitness Goals During the Holidays 25:42 Mindset and Perspective for the Festive Season 32:16 Balancing Enjoyment and Fitness 36:34 Concluding Thoughts on Christmas and Fitness 37:01 Navigating Holiday Indulgence 40:48 The Importance of Emotional and Social Health 45:30

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00:47:37

Ep. 93 | why REST matters for making gains

Your Gym Big Sister Podcast ·

2024/11/22

Welcome back to the show! This week I am speaking all about why REST matters and is important if you want to make the best gains possible over time and build your best physiqueChapters 00:00 Introduction 06:09 Personal Updates: Prague Pro, Prep and Hormonal Health 11:55 Transitioning to Prep and Competition Plans 18:09 Understanding Muscle Growth and Recovery 24:15 The Sweet Spot of Progressive Overload 31:16 Balancing Intensity and Recovery 39:46 Strategic Rest for Long-Term Gains 45:25 Looking

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01:22:56

Ep. 92 | a big 'ol Q&A ft Faye & Zoe

Your Gym Big Sister Podcast ·

2024/11/16

Welcome back!! This week I'm joined by my Excellence Coaching coaches Faye & Zoe to do a big Q&A where we answered a load of listener questions about a range of topics.Chapters 00:00 Introduction and Life Updates 23:25 Explaining Bodybuilding to Family and Friends 27:45 Communicating Personal Goals and Dietary Choices 34:23 Understanding Metabolism and Nutritional Needs 37:43 Managing Post-Show Hunger and Cravings 43:03 The Unregulated World of Online Coaching 44:30 The Importance of

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00:46:20

Ep. 91 | mini cuts in gaining phases | what, why & how

Your Gym Big Sister Podcast ·

2024/11/08

Welcome back to the YGBS pod!! Today I am chatting about mini cuts - the what, why and how!I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan Chapters 00:00 Introduction and Personal Updates 10:22 Understanding Mini-Cuts 17:04 The Importance of Body Composition 23:37 Resetting Appetite and Insulin Sensitivity 31:58 Mini-Cuts: A Strategy for Effective Building Phases 39:30 Troubleshooting Plateaus During a Mini-Cut 45:03 Post-Mini-Cut Phase: Maximizing

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01:18:14

Ep. 90 | working on your mental fitness | ft....

Your Gym Big Sister Podcast ·

2024/10/31

Welcome back!!Today I am joined by my amazing client, Sarah Missaoui, to discuss all things mental health and mastering your mental fitness. Sarah works as an assistant psychologist supporting clients with mental health issues and it was so amazing to get to speak to her about this, and how we can work on our own mental fitness and work towards our goals. I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan and @sazmissaoui ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CHAT TO ME ABOUT COACHING

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01:04:47

Ep. 89 | the way you speak to yourself matters

Your Gym Big Sister Podcast ·

2024/10/24

Hello my lovely YGBS gang <3 hope you're doing amazing!!This week I talk all about the power of language and our self-talk when it comes to shaping our behaviours and the results that we get - not just on our fitness journey but in LIFE. MARBELLA PHOTOSHOOT 2025 Chapters 00:00 Welcome and October Vibes 06:11 Injury Update and Training Progress 10:53 Reflections on Competition and Coaching 17:26 The Power of Self-Talk 31:23 Mindset: Fixed vs. Growth 35:44 The Power of Identity and

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01:11:14

Ep. 88 | traits of successful clients

Your Gym Big Sister Podcast ·

2024/10/18

Welcome back to the show!!I'm joined by Shane once again today, and we decided to have a chat about what traits we notice in successful athletes and coaching clients which allow them to get the most out of their journeys and thrive! 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

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01:10:44

Ep. 87 | optimise your brain health to feel your best

Your Gym Big Sister Podcast ·

2024/10/10

Welcome 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 on Brain Health 38:09 Nutrition's Role in Brain Function 47:51

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