Welcome backkk to the show!!
Today is a bit more of a fun one, and I am chatting through my 2026 ins and outs
Hope you enjoy! Don't forget to share and tage me on IG @emma.currivan ily
Chapters
00:00 New Year, New Perspectives
09:10 2026 Fitness Trends: Ins and Outs
17:49 Mindful Eating: Cravings and Meal Prep
20:11 Quality Over Quantity in Workouts
23:56 Balancing Social Media Consumption
24:51 Reducing Social Media Consumption
26:13 Building Muscle for Longevity
28:32 Eating for Health First
31:40 Implementing Downtime and Outdoor Activities
34:04 Creating Silence in Daily Life
35:50 Critique of Supplements and Trends
39:49 Understanding Hormonal Balance
42:41 Judgment in Gym Attire
43:35 The Case Against Snacking
45:54 Rethinking Workout Intensity and Frequency
47:18 Sustainable Habits Over Short-Term Challenges
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Catch you in the next one xo
EARLY ACCESS LIVE JAN 9th - click here to register for the waitlist!!
The second round of the very successful EEM starts February 2nd, if you want to start 2026 on a good note this is for you!
Hope to see you inside x
Hellooo everyone!!
This week in the podcast I am joined by my client/Excellence Coaching coach Zoe where we break down everything she has done to get her ready for her first bodybuilding prep, ahead of her competing this year!
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan @zoe_excellencecoaching
Chapters
00:00 New Beginnings: A New Year and New Goals
05:48 Building Phase: Embracing Change and Growth
11:56 Photo Shoot Prep: The Other Side of Bodybuilding
24:17 Micronutrient Deficiencies and Their Impact
28:11 Learning to Manage Hunger
30:45 Understanding Adaptive Metabolism
35:11 Choosing the Right Class: Bikini vs. Wellness
38:51 Embracing the Building Phase
44:24 The Importance of Balance in Competition
47:36 Strategizing for a Successful Prep
50:18 Navigating Risks in Body Transformation
50:52 Building Phases and Muscle Development
51:56 The Importance of Building Phases
53:08 Body Image and Perception
54:07 Mindset Shifts in Preparation
55:06 The Value of Experience in Competition
56:34 Enjoying the Process of Bodybuilding
58:58 Advice for Aspiring Competitors
59:25 The Importance of Patience in Progress
01:01:11 Time Management in Bodybuilding Prep
01:02:08 Balancing Life and Bodybuilding
01:03:58 Learning from Mistakes in Prep
01:05:49 The Seriousness of Bodybuilding as a Hobby
01:07:42 The Long Game in Bodybuilding
01:09:00 The Sacrifices of Competing
01:10:14 Documenting the Journey
01:11:16 The Emotional Journey of Competition
01:12:15 The Time Factor in Bodybuilding Goals
01:12:59 The Process Over the Outcome
JOIN MY PATREON HERE - just 4.99 a month hehe x
To submit a question for a Q&A episodeclick here
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whooo here we go besties!!
So excited to announce the launch of my Patreon hehe
This is for you if you want:
- exclusive content
- bonus Q&A episodes
- early access to weekly episodes
- a community of new gym besties
- to support the show!
I would love to have you there <3
To join my Patreon and lock in founder member pricing for lifeeeee
Welcome backkk to the show!! Today we are chatting all about why your Janaury goals have failed in the past, and how we are going to break the loop this year and make 2026 the best year yet!
Timestamps
00:00 Welcome and Holiday Reflections
03:02 Embracing the New Year
05:50 Breaking the January Loop
08:39 Understanding the Psychological Loop
11:35 The High Hopes Phase
14:53 Reality Hits: The Challenge of Change
17:46 The Shame Spiral and Resetting Goals
20:22 Identity and Self-Perception
23:35 Evolving Your Internal Story
26:39 Setting Realistic Goals: Data Over Emotion
29:21 Rewriting Your Internal Story
32:57 Creating a Supportive Environment
37:08 Planning for Setbacks: The Importance of Stubbornness
40:54 Finding Your Deeper Why
44:41 Creating Your Reality: The Power of Change
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
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1MR Discount Code: EMMA10
Catch you in the next one xo
Helloooo we are back with a big ol' Q&A (plus personal catch up looool)
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Sorryyyy I know I am late and this is a repost but I have been on holidays living my best life xoxo back to regularly scheduled programming next week queens
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
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It's the Christmas special!!! Today I'm joined by the Excellence Coaching team to chat about how to navigate silly season while still being a healthy, fit human. Enjoy <3
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Welcome baaaack!
Decided to put my little biochemist hat on this week and do a peptide deep dive whooo
NB this is intended to be entertainment only and is NOT medical advice I am literally just a girl xoxo
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
whoooo here we go besties!!!
My Patreon is now officially live!!
If you want:
- exclusive content
- bonus Q&A episodes
- early access to weekly episodes
- a new community of gym besties
- to support the show
I would LOVE to have you
To join the Patreon and lock in founder member pricing for life:
Helloooo welcome back to the show!!
This week I am talking about my FAVE topic - building phases, and how to get the most out of them. I chat mindset, nutrition, training and recovery
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Welcome back to the show everyone!
This week I'm joined by my trainer Kyle Baxter and he takes us through everything glute mechanics and programming. We discuss a bit about what he has changed in my training too! SO much value in this one so listen and take notes xoxo
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan and @coachbaxter
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
This is basically me yapping about my surgery for 40 mins and then some book recommendations haha whoops
Actual valuable content to resume next week!!
To find the full recommended reads list CLICK HERE
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
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1MR Discount Code: EMMA10
Catch you in the next one xo
Welcome backkkk!! This week I am joined by my amazing friend Wiktoria Kowalska (@dr.wiks) and we are going to be putting out a few episodes on female PED use in bodybuilding. This first part we touch on our own journeys and some fundamentals of PED use.
If you have any requests or topics you would like covered let us know!!
I hope you enjoy, and if you do, don't forget to share it on IG and tag us @emma.currivan and @dr.wiks
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
whoooo I am so excited to introduce you all to the newest member of my team, Keeva Cahill!! Keeva is an experienced coach who is here to help you reach your goals and level up <3
To enquire about working with Keeva and grabbing one of our early discounted rates, DM me (@emma.currivan) or Keeva (@keeva_excellencecoaching) or tap any of the links below!
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Sorry for the delay queens x
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Welcome back everyoneeee <3 Today I am sitting down and chatting about whether or not you should remain a natural athlete or go assisted, and try to offer a framework through which you might make this decision
*this episode is NOT medical advice and should be taken as entertainment only, drugs are bad and you should not take them*
Chapters
00:00 Introduction and Personal Updates
09:52 Should You Stay Natty or Not?
14:47 Framework for Decision-Making on PEDs
25:21 Assessing Your Current Performance and Execution
30:06 Foundational Health Before Performance Enhancers
32:54 Setting Realistic Goals in Bodybuilding
37:35 Understanding Risks of Natural vs Assisted Competing
41:31 Hormonal Health and Long-term Effects of PEDs
46:42 Fertility Considerations in Competitive Bodybuilding
48:30 Defining Femininity and Personal Boundaries
52:14 Navigating Coaching and PED Use
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
You asked - I answered!! thank u all for submitting sooo many q's you are the BEST mwah
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Hellooo my loves! it has been a while since I did an episode solely on nutrition, so today I wanted to discuss meals plans vs macros - which is better for reaching your body composition goals and how I implement these with clients
Chapters
00:00 Introduction and Personal Updates
09:03 Nutrition: Tracking Macros vs. Meal Plans
20:41 The Benefits of Meal Planning
24:15 Understanding the Drawbacks of Meal Plans
26:10 Exploring Macro Tracking
29:42 Challenges of Tracking Macros
36:10 Quality vs. Quantity in Nutrition
40:26 Finding the Right Balance: Meal Plans vs. Macros
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Welcome backkkk!! After many recording issues today's episode is HERE lol bare with me it's a bit chaotic but we made it :)
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo
Welcome back! This week is a big oooool' Q&A, loads of topics covered so I hope you enjoy xo
I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan
To submit a question for a Q&A episodeclick here
To join my FREE CIRCLE COMMUNITYclick here
1MR Discount Code: EMMA10
Catch you in the next one xo