EMBody Radio

I feel like so many people either a) rush through their warmup to get to their training sessions, b) don't know how to warm up properly, or c) both. When you don't warm up effectively, you miss out on a huge chunk of your training potential. In today's episode, I talk to you about the benefits of/reasons behind a proper warmup, and what a good warmup should look like. Find me here: IG: http://instagram.com/em_dunc/ YouTube: https://www.youtube.com/emdunc Twitter: https://twitter.com/em_dunc https://www.emilyduncanfitness.com

On today's episode, I talk a little bit about one of my favorite metaphors... In lifting, we have this thing called our "occulopelvic tilt." That's fancy words for, "When you move your gaze, you shift the positioning of your pelvis and potentially alter the movement." In today's epiosde, I dive into this metaphorically as it pertains to the focus of your gaze in your daily life. I talk about how your focus determines your fate, how what you magnify multiplies, and some of the most common focal shifts we can and should make to lead happier, more abundant, more impactful lives. IG: https://www.instagram.com/em_dunc/ Twitter: https://twitter.com/em_dunc YouTube: https://www.youtube.com/emdunc https://www.emilyduncanfitness.com

On today's episode of EMBody Radio, we're talking about fat loss and some of the most common mistakes people make that prevent them from seeing the progress they want to see. Giveaway winner, please send info to: info@emilyduncanfitness.com Find me here: https://www.instagram.com/em_dunc/ https://twitter.com/em_dunc https://www.youtube.com/emdunc https://www.emilyduncanfitness.com

Today's episode of EMBody Radio dives deep into the life and story of one of my dearest friends, Alex Carnevale. We dive into Alex's experience with sexual assault, the turning point in his life where he started to shed the weight of that traumatic experience, tips for living authentically, becoming an overcomer, and how yoga and strength training have played key roles in Alex's growth as an individual. I hope you all enjoy this episode as much as I enjoyed recording it! Sexual assault is a serious issue. If it has happened to you, know that you aren't alone and that you can overcome it and live a beautiful, fruitful, joyful life. Find Alex here: IG: @kingcarnevale Alex also teaches regularly at Yogaia Yoga in Louisville, KY. He is an amazing teacher, so if you have the chance to take a class from it, I highly recommend it! Check his Instagram for more details on classes. Find me here: IG: https://www.instagram.com/em_dunc/ Twitter: https://twitter.com/em_dunc YouTube: https://www.youtube.com/emdunc https://www.emilyduncanfitness.com/

Today's episode is a short "Wonder Woman Wednesday" feature where I share with you a few bits and pieces of my own thoughts on going from the person you are now to the person you want to be. I hope you enjoy! IG: https://www.instagram.com/em_dunc/ Twitter: https://twitter.com/em_dunc YouTube: https://www.youtube.com/emdunc https://www.emilyduncanfitness.com/

Welcome back to another episode of EMBody Radio! On today's episode, we talk all things post-show/post-contest/whatever you want to call it. The post-show recovery period is extremely important, but often overlooked. In today's episode, I cover topics including: -Weight gain: how much, how soon after, etc -Hormone balance -Getting your menstrual cycle back if you lost it -Attitudes towards food -Digestion and hunger -Body image -...lots more! I hope you enjoy this episode. You can find me here: Instagram & Twitter: @em_dunc YouTube: https://www.youtube.com/emdunc https://www.emilyduncanfitness.com If you're interested in entering the 2018 Bodybuilding.com Spokesmodel Search, click this link: bbcom.me/2y9JV1e If you are the Review of the Week winner, please send your info + which program of mine from my site that you'd like to receive to info@emilyduncanfitness.com

Coming at you today for a solo episode all about competing in the NPC Bikini division. I've competed in 12 shows, included competing at and placing top five in multiple national level shows, and I've "been around the block" with competing. Some of what I cover in this episode: -My competition history, -Being misdiagnosed with PCOS -Common judging terms in the bikini division -How much time is ideal between shows within a season -How long should your offseason be -Drug use in the NPC -Getting bloodwork and how to get bloodwork when your doctor won't order it (referenced sites: PrivateMDLabs and AnyLabsNow) -Learning to read your own biofeedback -The impact of competing on relationships -Body image distortion -Health implications/risks of competing in bodybuilding -A looooot more! I tried not to ramble on too much in this episode, but there's a lot to talk about! To the review giveaway winner, Caroline, please fill out your info and what program you'd like on this page: https://www.emilyduncanfitness.com/contact/ If you're interested in purchasing my newest workout, "EMB3 - Load vs. Volume," go to https://www.emilyduncanfitness.com/product/embody-program-pt-3/ I hope you enjoyed this episode! Thank you so much for all of your support with the podcast. Until next time, you can find me here: Instagram & Twitter: @em_dunc YouTube: http://youtube.com/emdunc https://www.emilyduncanfitness.com

On this week's episode, I interviewed Justin Janoska on the controversial topic of birth control. Justin works in functional nutrition and holds a Master's degree in Human Nutrition from the University of Bridgeport. Here are some of the things we discussed in today's episode: -Common forms of hormonal birth control. -Side effects (ranging in severity) of hormonal birth control. -Why hormonal birth control isn't a "cure" for reproductive diseases/disfunctions like hypothalamic amenorrhea (HA) and polycycstic ovarian syndrome (PCOS). -Steps that ARE good methods for healing HA or PCOS. -Finding a good medical and/or functional medicine practitioner. -Success stories of clients who have regained their menstrual cycle naturally WITHOUT the use of hormonal birth control. -...and more! You can find Justin here: Sign up for his e-mail newsletter here: https://justinjanoska.clickfunnels.com/newsletter Website: www.nutritionmax.fit IG: @nutrition_max Twitter: @nutritionmax You can find me here: Website http://www.emilyduncanfitness.com/ IG, Twitter: @em_dunc YouTube: http://www.youtube.com/emdunc/

On today's episode of EMBody radio, I interview Bret Contreras, aka "The Glute Guy." Bret is one of the leaders in strength and conditioning research/application, particularly in the realm of glute training and glute development. Bret holds a PhD, has conducted research of his own, published dozens of articles, written numerous books and ebooks, and is well-known for the hip thrust exercise. Today, we talk about: -How he turned his hobby into his full-time career -How the every day person can become more scientific -Why Bret took such an interest in glute development (this makes for a funny story) -Glute training, effective warmups, how frequently you should train glutes, whether squats and deadlifts make for "square" glutes, and more! -Maximum recoverable volume (MRV) -Fixing left/right side imbalances -Maintaining strength while injured -Advantages to different training styles (bodybuilding, powerlifting, athletes, etc) -So much more! You can find Bret here: Instagram: @bretcontreras1 Twitter: @bretcontreras YouTube: www.youtube.com/user/bretcontreras1 Website (be sure to sign up for his newsletter!): bretcontreras.com Find me here: Instagram & Twitter: @em_dunc YouTube: www.youtube.com/emdunc Website (you can sign up for my newsletter as well): www.emilyduncanfitness.com

On today's episode of EMBody Radio, I had the pleasure of interviewing Lauring Conlin, Master's in Exercise Science, IFBB Bikini Pro, owner/coach of Team LoCo Fit and LoCo Fit Tees, and all-around incredible female leader in the health and fitness industry. You can find time stamps for our discussion below along with all of the resources mentioned in the podcast. Enjoy! ------------- Find Laurin here: Instagram, Twitter, and Snapchat: @laurinconlin YouTube: Laurin Conlin Podcast: Redefine Healthy Radio https://itunes.apple.com/us/podcast/redefine-healthy-radio/id1263331875?mt=2 MASS Research Review (Monthly Applications in Strength Sport): https://transactions.sendowl.com/stores/6865/37710 Bret Contreras: www.bretcontreras.com 3DMJ: www.3dmusclejourney.com FitPro Development Webinars: www.fitprodevelopment.com -------------- Time stamps: How Laurin got started competing and going from an amateur to a pro: 5:30-12:30 Overcoming the struggle of being a "fuller" athlete in the bikini division, how to set yourself up for success, and employing patience throughout prep and the offseason: 12:30-20:20 What motivated Laurin to go into Exercise Science in her undergrad and later pursue a Master's degree, and the importance of higher education as it pertains to health and fitness: 20:21-26:23 Being a female in a STEM field and advice to women who want to pursue STEM majors/fields but may feel intimidated: 26:23-32:35 Going in-depth about Laurin's graduate research on flexible dieting vs. meal plans and advice for students interested in going into research: 32:35-48:27 What lifestyle clients can learn from competitive athletes and vice versa: 48:27-52:34 How listeners who are interested in reading research, but aren't necessarily involved in a science-based field and/or conducting research themselves, can consume research intelligently: 52:34-1:01:54 What's the biggest mistake people make when trying to diet and when trying to grow muscle? 1:01:54-1:09:11 Laurin's preferred approach to the offseason as opposed to a strict reverse diet, some of the detriments of a strict reverse diet, how much weight you should regain immediately post show: 1:09:11-1:18:40 What's on the roster for Laurin in 2017: 1:18:40-1:19:17 Laurin's thoughts on the "What the Health" documentary: 1:19:17-1:24:39 What makes Laurin strong, awesome, and unique: 1:24:39-1:25:53 Where to find Laurin and closing thoughts: 1:25:53-End