Your Gym Big Sister Podcast
Episodes
Ep. 82 | chatting with my coach about chilling out as a bodybuilder | ft. Christian Chapman
05 Sep 2024
Contributed by Lukas
Bonjourno lovely ppl. I am back this week with my coach, Christian, and we honestly just have a bit of a random chat about a variety of topics. We tal...
Ep. 81 | The September Glow-Up | Reset & Realign Your Fitness Goals For The Rest of 2024
29 Aug 2024
Contributed by Lukas
FIND YOUR FREE RESET & REALIGN WORKSHEET HERE EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE Hello my loves <3 Today we are sitting down...
Ep. 80 | Back 2 skool! | Balancing fitness & school/university
22 Aug 2024
Contributed by Lukas
EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE Hello beautiful podcast listeners! We are coming at you today with our back to school podcast since ...
Ep. 79 | Prep roundtable | ft. Zoe & Faye
15 Aug 2024
Contributed by Lukas
Welcome back to the podcast everyone! Today I'm joined by my two Excellence Coaching coaches Zoe & Faye to chat about prepping for photoshoot...
Ep. 78 | How to build discipline & do hard sh*t
08 Aug 2024
Contributed by Lukas
Hey there YGBS gang! Welcome to today's discipline masterclass. You are going to come away from this episode with a whole new way of thinking abo...
Ep. 77 | Balancing fitness and motherhood | ft. NEW Excellence Coaching transformation coach Faye Tierney
01 Aug 2024
Contributed by Lukas
Welcome to the YGBS podcast <3 This week I have my amazing new Team Excellence Coaching female transformation coach Faye Tierney on the podcast to...
Ep. 76 | Bodybuilding roundtable ft. Rosie Bailey & Wiki Kowalska
25 Jul 2024
Contributed by Lukas
Welcome backkkk everyone!! This week I'm back with another live pod with two of my wonderful friends, Rosie & Wiki. We sat down and chatted a...
Ep. 75 | Training intensifiers to build MORE muscle
18 Jul 2024
Contributed by Lukas
Welcome back my wham queens (and kings) This week is another episode on training, and training intensifiers, and how we can incorporate these techniq...
Ep. 74 | Questions to ask yourself // & mental health chats
11 Jul 2024
Contributed by Lukas
Welcome back to the show everyone!! The first 30 mins of this episode is a chat about mental health/being in a bit of a rut so if you want to skip fo...
Ep. 73 | Let's talk about cardio!
04 Jul 2024
Contributed by Lukas
Hello and welcome back to the pod! Today's episode is a deep dive on CARDIO, where I chat about: - the health benefits of CV training - different...
Q&A: Rest periods in training
30 Jun 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Hello! Love the podcast! What is the optimum time to rest for in be...
Ep. 72 | Managing post-show/shoot
27 Jun 2024
Contributed by Lukas
*CLICK HERE FOR YOUR MID YEAR GOAL REVIEW & FREE ADVICE* Hello my love and welcome back!! Today's episode is a chat about managing post-sho...
Q&A: Getting calories in during a surplus
23 Jun 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Could you please talk about tips for eating in a surplus during a b...
Ep. 71 | Using visualisation to achieve your goals!
20 Jun 2024
Contributed by Lukas
Welcome back my gorgeous angels!! Today's episode is a classic Emma woo-woo one, although we are diving into some science too ofc. I chat about t...
Ep. 70 | Chattin' bodybuilding tingz | ft. Meg & Meg
13 Jun 2024
Contributed by Lukas
Welcome to today's somewhat chaotic but wholesome episode!! This is my first ever in-person/live podcast, where I sat down with two of my very dea...
Ep. 69 | Managing your holibops as a healthy human! Ft. Zoe
06 Jun 2024
Contributed by Lukas
Welcome back to the show!! This week I have my lovely coach Zoe on and we are chatting all things HOLIDAYS and what to do/how to manage them when you ...
Ep. 68 | PEDs in female bodybuilding pt.2 | my experience
30 May 2024
Contributed by Lukas
Hello and welcome back to the show! *DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical ...
Ep. 67 | PEDs in female bodybuilding Pt. 1 | Ft. Christian Chapman
23 May 2024
Contributed by Lukas
Hello and welcome back to the show! *DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical ...
Ep. 66 | How to get the most out of your training | Pt. 2
16 May 2024
Contributed by Lukas
Welcome back my darlings. This is part 2 to last week's episode on how to get the most out of your training in the gym. I chat about self-talk, v...
Ep. 65 | How to get the MOST out of your training
10 May 2024
Contributed by Lukas
Welcome back to the show! Today I chat about how to get the most out of your time spent in the gym to ensure you are actually growing. I talk about d...
Q&A: How to train and eat when you're sick
06 May 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Could you do an overview of the best way to approach training/diet ...
EP. 64 | How to not f*ck up at the weekends ft. Zoe
02 May 2024
Contributed by Lukas
Welcome back lovely people!! Today myself and my wonderful Excellence Coaching lifestyle coach Zoe are sitting down to talk about a big topic that co...
Ep. 63 | The Basics (& Realities) of Bodybuilding // The Bodybuilding Lifestyle
25 Apr 2024
Contributed by Lukas
Welcome back everyoneee <3 Today's episode is about the process of BODYBUILDING. I hve spoken about different elements of bodybuilding through...
Ep. 62 | Shift Your Identity & Be That Gym Girlie!
18 Apr 2024
Contributed by Lukas
Welcome back my gorgeous humans <3 Today's episode is a whoo-whoo one, which y'all seem to enjoy!! We're chatting about identities and...
Ep. 61 | Navigating Shift Work & Your Fitness Goals
11 Apr 2024
Contributed by Lukas
Hey my dear! Welcome back to the show <3 Today I'm talking about how to manage working night shifts and balancing this with your fitness goal...
Q&A: "My deficit isn't working!"
08 Apr 2024
Contributed by Lukas
*CLICK HERE FOR YOUR FREE DEFICIT ASSESMENT* Welcome to today's mini Q&A episode!! This week's question reads - ““Hi Emma, I’ve be...
Ep. 60 | How To Make Dieting Easy(er) ft. Zoe
05 Apr 2024
Contributed by Lukas
Hey everyone <3 Welcome back to today's episode ft my lifestyle coach Zoe, where we chat a bit about how to make dieting feel easier. *I apol...
Ep. 59 | What IS self-help? & My self-development journey
29 Mar 2024
Contributed by Lukas
Hey my beautiful souls!! Today's episode is a bit more whoo whoo but I loved recording it. I chat a bit about my own journey in the self-developm...
Ep. 58 | Dumb sh*t I've done while dieting
22 Mar 2024
Contributed by Lukas
Hello my loves <3 Today's episode is a bit of a trip down memory lane, and a chat about some of the weird and dumb sh*t I've done while t...
Ep. 57 | Supplements 101
15 Mar 2024
Contributed by Lukas
Welcome back to the show <3 Today I am chatting about supplements, and whether or not they're actually necessary to make progress on your fitn...
Ep. 56 | Refeeds & Diet Breaks
08 Mar 2024
Contributed by Lukas
Welcome back to the show <3 Today I am chatting about some refeeds & diet breaks during fat loss phases and preps. I go into what they are, t...
Ep. 55 | Underrated Skills You Need On Your Fitness Journey
01 Mar 2024
Contributed by Lukas
Welcome back to the podcast my loves <3 Today I am chatting about some underrated skills/traits that I think we need to develop if we want to be s...
Q&A: Log booking your training
26 Feb 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “I understand the need to see previous sessions sets but also feel t...
Ep. 54 | Taking Your Fitness Journey Up a Notch
23 Feb 2024
Contributed by Lukas
CLICK HERE FOR YOUR FREE CHECK IN Welcome back to the podcast my loves <3 Today I have my wonderful Excellence Coaching Lifestyle Coach Zoe back ...
Q&A: "Should I Cut or Bulk?"
19 Feb 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! “If you have goals of both losing some excess fat (eg 10 kg) and building serious muscle (glute gains...
Ep. 53 | Balancing Fitness with Uni & Your Career ft. Dr Zena
16 Feb 2024
Contributed by Lukas
Welcome back to the show! Today I have the pleasure of being joined by Dr Zena Al Kelaby (@_dr.zena on Instagram), who is not only an incredible natu...
EP. 52 | Birth Control - Does It Affect Gains?
09 Feb 2024
Contributed by Lukas
Welcome back to the show!! Today we are digging into the topic of birth control, as a bit of a follow-on from last week's episode on the menstrua...
Q&A: "Will cardio kill my gains?"
05 Feb 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! “Is there a point where cardiovascular training negatively impacts hypertrophy? Can you just offset t...
Ep. 51 | Understanding The Menstrual Cycle
02 Feb 2024
Contributed by Lukas
Hello my lovelies! Welcome back to the podcast <3 Today we're chatting about female hormones and menstrual cycles, as it's something I hav...
Q&A: Creatine
29 Jan 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! “Hi Emma!! I was wondering if you could talk a bit about creatine - I always hear coaches talking a...
Ep. 50 | How to get the most out of coaching
26 Jan 2024
Contributed by Lukas
Welcome baaaaack <3 Today I'm chatting with my lovely lifestyle coach Zoe, and we dig into coaching, and how to get the most out of working wi...
Q&A: "I know what to do but I'm just not doing it!"
22 Jan 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! "“Hi Emma - I’m hoping you can give me some advice, or maybe even a pep talk! January hasn'...
Ep. 49 | Photoshoot preps 101
20 Jan 2024
Contributed by Lukas
For your FREE PHYSIQUE ASSESSMENT: wa.link/y1ccgl Welcome to the show! Today I'm chatting about fitness photoshoots, and prepping for shoots, as...
Ep. 48 | Navigating a successful fat loss phase
12 Jan 2024
Contributed by Lukas
Welcome back! Today I talk about how to set up and navigate a successful fat loss phase. I cover: - Setting calorie and macro targets - Food quality ...
Ep. 47 | Get Your Mindset Right This Year
06 Jan 2024
Contributed by Lukas
Welcome back to the podcast! Today I'm chatting about getting your head in the game for 2024, and a few different ways to think about your own go...
Ep. 46 | Make 2024 your best year yet!
29 Dec 2023
Contributed by Lukas
It's time to set some goals for the year ahead!! Now is the perfect time to sit down and reflect on how 2023 went, and to think about what you wa...
Welcoming the NEW Excellence Coaching Coach, Zoe!
28 Dec 2023
Contributed by Lukas
Welcome to today's special announcement episode!! I'm so excited to announce that my coaching brand, Excellence Coaching, is welcoming a new...
Ep. 45 | Things to leave behind in 2023
15 Dec 2023
Contributed by Lukas
Hey my loves!! Welcome back xo Today we're chatting about all the sh*t I think we should leave behind in 2023, so that we can make 2024 the BEST ...
Ep. 44 | Fostering a positive body image
08 Dec 2023
Contributed by Lukas
In today's episode I do a bit of a deep dive into body image - what it is, what influences it, and how we can cultivate a positive body image over...
Ep. 43 | Surviving silly season
01 Dec 2023
Contributed by Lukas
Welcome back to the show! Today I chat about how to balance your health and fitness goals over the Christmas period. I chat about how to approach the ...
Ep. 42 | Reframe your relationship to hard
24 Nov 2023
Contributed by Lukas
Welcome to today's episode, where I talk all about embracing the HARD stuff in life and why it makes us better humans xo To join my FREE COMMUNIT...
Ep. 41 | Interviewing my boyfriend!
17 Nov 2023
Contributed by Lukas
Welcome back to the show! Today I sit down and chat with my boyfriend Shane - we talk about a few different topics around coaching, bodybuilding, our...
Ep. 40 | How To Build An Effective Training Program (Part 2)
10 Nov 2023
Contributed by Lukas
Welcome to the episode! This is part two to episode no. 38 where I spoke about building an effective training program to build muscle. In this part I...
Q&A #7: Managing hunger & cravings on prep/while dieting
06 Nov 2023
Contributed by Lukas
Welcome to today's Q&A episode! I talk about how to manage hunger and cravings in prep, but the tips apply to anyone in a deficit or fat loss ...
Ep. 39 | Breaking down bodybuilding ft. Sania Kelly
03 Nov 2023
Contributed by Lukas
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 compe...
Q&A #6: Deloads in gaining phases
30 Oct 2023
Contributed by Lukas
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...
Ep. 38 | How To Build An Effective Training Program (Part 1)
27 Oct 2023
Contributed by Lukas
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 abo...
Ep. 37 | Why you're not building muscle
20 Oct 2023
Contributed by Lukas
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 ...
Q&A #6: My favourite books | Part 2
16 Oct 2023
Contributed by Lukas
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 men...
Ep. 36 | Fostering a growth mindset & neuroplasticity
13 Oct 2023
Contributed by Lukas
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 chang...
Q&A #5: My favourite books | Part 1
09 Oct 2023
Contributed by Lukas
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 fo...
Ep. 35 | Improving your relationship with food ft. Brian Ó hÁonghusa
06 Oct 2023
Contributed by Lukas
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 top...
Ep. 35 | Your environment matters
29 Sep 2023
Contributed by Lukas
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...
Ep. 34 | Digestion & how to improve it
22 Sep 2023
Contributed by Lukas
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 ...
Ep. 33 | "Why can't I stick to my diet?!"
15 Sep 2023
Contributed by Lukas
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 ...
Q&A #4: Fitness and socialising/meals out
12 Sep 2023
Contributed by Lukas
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 w...
Ep. 32 | Nervous System 101
08 Sep 2023
Contributed by Lukas
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 wellbe...
Q&A #3: embracing weight gain in a surplus
04 Sep 2023
Contributed by Lukas
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 t...
Ep. 31 | Things I've Changed My Mind On
01 Sep 2023
Contributed by Lukas
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&...
Ep. 30 | Building An Online Coaching Business
25 Aug 2023
Contributed by Lukas
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 coachin...
Q&A #2: how to get my motivation back!
21 Aug 2023
Contributed by Lukas
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 ...
Ep. 29 | The Comparison Trap
18 Aug 2023
Contributed by Lukas
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 conseq...
Ep. 28 | 27 Lessons at 27!
11 Aug 2023
Contributed by Lukas
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 ...
Q&A #1: dealing with unsupportive people
07 Aug 2023
Contributed by Lukas
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 ...
Ep. 27 | What ACTUALLY builds muscle (Part 2)
04 Aug 2023
Contributed by Lukas
Welcome back gorgeous humans!! Today's episode is part 2 of what actually builds muscle, where I discuss how we can recover from training and man...
Ep. 26 | What ACTUALLY builds muscle (Part 1)
28 Jul 2023
Contributed by Lukas
Welcome back to the podcast! On today's episode I'm discussing one of my favourite topcis - building muscle and resistance training. Specific...
Ep. 25 | Discipline, balance, and life outside of bodybuilding ft. Georgie Cooper
21 Jul 2023
Contributed by Lukas
On today's episode I chat with the wonderful, the OG, Ms Georgie Cooper (@__georgiefit) G was a massive inspiration to me getting into bodybuildi...
Ep. 24 | Let's chat. Post-show & future plans
13 Jul 2023
Contributed by Lukas
Soooooooooo..... I've been putting this one off for a while. But it's time to talk about it. How did post-show go, and what the f*ck am I d...
Ep. 23 | Why your glutes ain't growin' (and how to fix it)
07 Jul 2023
Contributed by Lukas
Welcome back to the podcast <3 Today I'm chatting everyone's favourite topic - GLUTES!! And specifically, why you may not be seeing the p...
Ep. 22 | Navigating the post-diet phase & fat loss maintenance
30 Jun 2023
Contributed by Lukas
Welcome back to the pod you beautiful human <3 Today I chat all about the post-diet phase and how to navigate maintaining your fat loss results &a...
Ep. 21 | Habits, routines & rituals
23 Jun 2023
Contributed by Lukas
Hello and welcome back!! On today's episode, I chat about habits, routines and rituals and their importance when it comes to achieving our health...
Ep. 20 | How to enjoy your holidays as a healthy human!
16 Jun 2023
Contributed by Lukas
Hello hello!! Today's episode is all about a very prominent topic that's been coming up with clients lately - how to approach holidays/vacatio...
Ep. 19 | Are you ready to diet?
09 Jun 2023
Contributed by Lukas
Hello my loves!! In today's episode episode I chat about some of the considerations we should make when it comes to assessing if we are in a posi...
Ep. 18 | Is balance bullsh*t? | + Q&A
02 Jun 2023
Contributed by Lukas
In today's episode I chat a little bit about "balance" as it relates to pursuing your goals, and also answer a few listener questions &l...
Ep. 17 | Chill out gurl! | Stress & stress management
26 May 2023
Contributed by Lukas
On today's episode I'm speaking all about stress and how to effectively manage it <3 I go into: - the physiology of stress and our nervous...
Ep. 16 | How I built my dream life | Leaving my job to become a coach
18 May 2023
Contributed by Lukas
Hello hello you lovely human!! This is an episode I've been wanting to record for a hot minute - the story of how I went from working full time i...
Ep. 15 | Hormones, contraception and IBS | Ft. Orla Swan
12 May 2023
Contributed by Lukas
Welcome back to the pod! On today's episode I have Orla Swan (a.k.a. @thehealthhun on Instagram) on the show. Orla is a female health coach who i...
Ep. 14 | Embrace failure
05 May 2023
Contributed by Lukas
On today's episode I'm talking about one of my favourite topics - FAILURE. In training, in business, in life, etc. If you enjoyed this episo...
Ep. 13 | Body image, competing & results-driven coaching | Ft. Grace Mannion
28 Apr 2023
Contributed by Lukas
On today's episode of the podcast I chat with the lovely Grace Mannion, an incredible NPC/IFBB bikini competitor and online coach. Grace and I ha...
Ep. 12 | Why you're not getting results
21 Apr 2023
Contributed by Lukas
Welcome back! In today's (somewhat fever addled) episode I discuss three of the biggest reasons why people struggle to get results on their fitnes...
Ep. 11 |How to sleep like a baby | Why we sleep & practical tips
14 Apr 2023
Contributed by Lukas
In today's episode I'm doing a deep dive on SLEEP. I am obsessed with sleep and find it so fascinating, but I also know that many people stru...
Ep. 10 | Bodybuilding preps | The good, the bad and the ugly
07 Apr 2023
Contributed by Lukas
In today's episode of the podcast, I do a deep dive into my very first bodybuilding prep! I cover how the season went, my personal reasons for co...
Ep. 9 | Sometimes things don't go to plan!
31 Mar 2023
Contributed by Lukas
Welcome to this week's episode of the podcast! An impromptu episode but an episode nonetheless, discussing the importance of how you approach set...
Ep. 8 | How to set goals & ACTUALLY achieve them
24 Mar 2023
Contributed by Lukas
Welcome back to the Your Gym Big Sister Podcast! In today's episode I talk all abut how to actually set meaningful goals and then how to take act...
Ep. 7 | Can you get loose and still make progress? | Alcohol & fitness
16 Mar 2023
Contributed by Lukas
Happy St Patrick's Day 🤪 For the weekend that's in it, I thought what better to talk about than my country's national sport - drinking!! Jokes. K...
Ep. 6 | My personal nutrition philosophy | Part 2: How to improve your diet
09 Mar 2023
Contributed by Lukas
In part 2 of my nutrition philosophy mini series, I discuss how you can actually go about changing and improving your diet. I discuss: - including fo...
Ep. 5 | Overcoming an eating disorder, taking up space & being resilient | Ft. Katie Collins
03 Mar 2023
Contributed by Lukas
Welcome to this very special episode of the podcast, featuring my very first guest - Katie Collins (IG: @katiecshallbe_ ). Katie is a fellow female b...
Ep. 4 | My personal nutrition philosophy | Part 1: Core Principles
23 Feb 2023
Contributed by Lukas
In this episode, I'm going to break down the core principles that I think you need to know to improve your nutrition and eat well for life. I d...
Ep.3 | Gaining phases 101 | What you need to know about getting wham
17 Feb 2023
Contributed by Lukas
In today's episode I chat you through gaining phases! How to approach them, how to get over the fear of gaining weight, and some tips and tricks to ma...
Ep. 2 | Resistance training has nothing to do with being s*xy
10 Feb 2023
Contributed by Lukas
In this episode, I'm going to talk all about the reasons you should resistance train that have zero to do with how you look! Podcasts mentioned: Dr L...