The Mission EM.Powered Podcast
by Emily Muir
This podcast is all about building you up to live your most EM.Powered life through health, fitness, nutrition, mindset and some laughs along the way. I hope this podcast gives you clarity on some of the myths and confusing information out there in the health and fitness industry but mostly, I hope it brightens your day in some way!Emily X x X
Episodes
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How NOT to gain 10lb this Festive Season!
Remember everything I say comes with love (and experience!) And this episode is up there because for years every November id be YOLO'ing it up for 8 weeks and rolling, litreally, into January! Now that's not what happens any more! For me, my clients and after listening to this you too will be...
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Are you addicted to dieting?!
Never ever say 'ill start again Monday' again! To be honest I can't believe i've never spoken to you about this before, when you realise how addictive fat loss/ dieting can be (especially when we dont get it right) not only will realise why you keep starting again, but after listening to this you...
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Baby no 2 is on the way!
Ahhh finally i can catch you up on the rollercoater of the last few months! We are having baby no. 2 eeeek! Well over the 1st trimester YAY IYKYK... but it's not been a smooth ride! So grab a cuppa (or wine for me) and have a little listen! *tirgger warning of 1st trimester scare/loss* Lots of…
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The 3 biggest barriers to fat loss (and how to overcome them!)
This weeks episode isnt about tracking your calories, hitting protein or workouts. Because what you dont even realise is thats not whats stopping you getting results. There are 3 huge voids in what women are missing in there fat loss journeys and I'm about to break down exactly what they are and...
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3 of the EASIEST tools for results you're not doing!
I just love making your life easier when it comes to getting in shape! And this episode is gonna be up there with the 'why didnt i know this befor its so bloody simple!' thoughts! So get your headphones in or grab a coffee and give me a watch and lets cover 3 of the most underated and easiest…
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Why you can't break 6 weeks of sticking to a plan!
Lets get back to business in getting you reasults shall we?! And lets start with where 99% of women go wrong...not building the habit first! I know you can stick to a shred for 6 weeks but i also know you put the same stone (and abit more) on over and over every time you finish. Thats because…
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Life catch up & why I want you to STOP dieting for the rest of the year!
Christ on a bike house move/ reno/ building an office! It's been wild but I'm back and I missed you alll sooo much! This week wanted to give you a little life update AND some invaluable advice if your currently on a fat loss journey! After you've listened please give me a holler babe- iv'e missed...
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Fat Loss VS Maintenance (what's the difference?!)
Ahhh another golden one if I do say so myself! We all get the principle fat loss, calorie deficit, steps, workouts bla bla bla. But what happens when we get the weight off? And why do up 95% of us regain the lost weight (WTF!?) The answer: People don't know HOW to maintain it. So let me explain…
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It all starts with YOU!
Getting your head around the 'you vs you' mindset is the first piece of every success story. If you don't believe in you first or you're not doing it for you first then it's a road to failure before we even start! So get them headphones in, get your motivation mindset open and lets unlock the…
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How I (and my clients) keep fat loss results and don't rebound!
Alot of the time the problem isn't getting fat loss...it's maintaining it. That's why we need to understand seasons of life and what it looks like to achieve fat loss and then maintain it with some balance of course! I hope this episode gives you some clarity on maybe where you have gone wrong in...
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Your attitude is STOPPING your progress!
Buckle in- tough love is back! It's been a while since I got on my soap box about anything but this is one I think needs to be said. All results start with your thoughts, mindset and attitude towards your goal. If your mindset is negative then your results are gonna be pretty neggy too and we do...
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What to do when fat loss STOPS!
It can be super frustrating when you've been seeing results form your diet week in week out and suddenly things start to slow down. So what do you do when this happens? Lets find out...and in just 15 minute too! Hope this helps and im just a message away if you want me to dig into further for you...
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Where to start with getting results!
Lets hit that ground running! This week myself and Coach Nic give you our top tips of where to start to getting results. How to be that organised woman with food, training and LIFE. So grab a pen (as always) take the tips and lets go!
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Breaking the Sugar- Cycle
You are not addicted to sugar. BUT that doesn't mean your not addicted to how its making you feel! Because this is one thing i see over and over again with women struggling to achieve fat loss. So i'm going to break it down for you: What really happens when we are in the sugar cycle How to break...
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The truth about 'balance' and getting results!
Defo in my top 10 episodes this one! And I wish I had heard it 10 years ago too- because the truth about balance? It's earnt. It's a skill. And 99% of us have got it all wrong! But not after listening to this. This week i'm giving you exactly what you need hear. Get to understand why having...
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How I 'do it all'!
Bit of a backwards one as you know me- always trying to keep it real! As recently I think iv been coming across like iv'e got my shit together a bit too much LOL- I havent! But I know I do get quite a bit done so I wanted to share How I do that-so you can get some tips What I don't do- so you can...
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How to set up your weekends SUCCESFULLY for fat loss
I know- the weekends are the hardest when you are in a fat loss- I AGREE! But we either deal with it and get results or keep starting again every bloody Monday! (not on my watch!) Grab your pen, make the notes and put them into action with this episode. I'm going to run you through from morning…
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Why Little Pickers Wear Big Knickers (and how to overcome it!)
Eeeek! I couldnt think of a more fitting title so decided to go with it! A reeeeally common problem I hear so so often is this: 'Em I dont even eat alot and I just cant shift this weight'. So lets kick this door wide open and dig into whats really happening when we are a self proclaimed 'grazer',...
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5 steps to STOP you giving up!
At some point, EVERYONE is going to need to listen to this. Because any journey to something great has a point where we want to give up. But listening to this (very passionate) episode is going to break down the walls of why you have given up on results in the past and the tools to keep going! I...
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Why sleep is either making or breaking your results!
Solid sleep = Solid results! This week we take an updated revisit into the HUUUUGE importance of sleep for both fat loss and body recomp results. And as someone who is just setting up for a mini summer cut you bet i am practicing what I preach in this episode! I know this one is going to to be...
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Setting up for my Summer fat loss phase (take my tips!)
I've booked a shoot for my clients and I got fomo so im jumping in with them and I've got a holiday i want to feel fabulous for in June...so it's go time! Mini cut for me for the next 7 weeks then ill re-assess and maybe push it to 12 weeks for my hols! In this episode i'll explain everything…
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Understanding your rep ranges and WHY they are VIP!
Gym girlies listen up- we neeeed this convo- The big grey area of what rep ranges we should be working on in the gym and WHY! If you going the gym (the hard part) then make sure you are getting the most out of when you are there by training effectively. In this episode we cover the rep ranges we...
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The expectations (and hard truths) of getting results!
***apologies on my audio! But this content is FIRE. 2 coaches that actually give a sh** about YOU. Telling you what you need to hear (the good and the hard) about getting the results you want. Nothing worth having comes easy, but set yourself up right it doesn't have to be as hard as you think!...
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Our fat loss FAILS (so you don't make them too) with Em & Kel!
This weeks episode is a lovely catch up with coach Kel and myself about our own fat loss fails and experiences to hopefully save you too! We've tried it all from slimming clubs, to 18 hours a week of exercises and still got left with shit results! We also go off on a tangent about GLP1's and our...
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What the HELL are you showing up for?!
WOW just ignoring the fact i have full blown tonsilitus on this weeks episode (and you can tell) I hope you enjoy this brain dump of mine! No sciency stuff this week- just getting your thoughts flowing on why we are doing what we are doing when it comes to gym, workouts, food, health! No reason...
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The women's guide to eating around exercise!
This weeks episode is the one we all (unnecessarily) over think! What to eat before/ after training to get the best results! There are a lot of opposing views on lovely social media so no wonder we are all a little confused! So as always...lets break it down the EM.Powered way! Debunk the myths,...
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Gym Fear to Gym Fearless!
This weeks episode is about removing that fear/nervousness when going to the gym! It's so rubbish that I speak to so many women who stop the gym workouts purely from the fact they can't beat the anxiety around being there. I've ran through both mindset and practical tips to put in place so this...
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Habits to take into 2026!
This weeks episode is all about first hand experience of habits that changed our lives! Myself, Nic and Kel (your EM.Powered Coaches!) have all been through our own transformations and today we give our fave habits of which helped us personally! Hope they can help you too! As always we hope you...
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Removing overwhelm on Goal Setting!
Discalimer: 23 mins in you can't actually here the drilling hahaha but i promise it was bad! Right goal setting can seem overwhelming so I wanted to help you out to remove the overwhelm and actually achieve them goals in 2026! I hope this episode helps and its so good to be back. Don't forget to...
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Em & Jod: Hacks to not f** it up over the next few weeks!
This week we welcome Jodi (JAW fitness) to the pod! Fellow Mum-Coach-Potty mouth & babe. We talk through everything we are doing with our clients AND ourselves to not let our health and bodies go under over Christmas! Mindset, drinking, eating, movement-it's all covered in here! We hope you find...
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2 rules for the EPIC transformations!
Hopefully this does a little (positive) shake up on the thought process for your results! No- there isn't anything wrong with you if you didn't completely transform in 6 weeks (it takes longer)! And yes, skipping a whole month of workouts because of 'self love' is why its not working! Get your…
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Understanding the PHASES of physique change
Getting results is not just A to B. But if we don't know that it can really f** ck us up with our expectations. Not understanding phases is the biggest reason so many of us give up on our goals, not because we are weak willed but because our expectations are lacking the knowledge! So lets change…
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The secret to shape change...PROGRESSIVE OVERLOAD
This episode is the GO TO for the gym girlies! Progressive overload is the one thing that is gonna dictate if we are making progress with our results or not! So grab a brew, and a pen- we are running through exactly what it is, how it works and how you can getting going on really unlocking them...
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Why I've gone for the change!
The news is out and I wanted to explain the 'why' behind it! Fit in Six closed it's doors after 5 very successful years, and it was because I needed to be true to me. So hopefully this episode will give you a little more insight into that journey AND what lies in store for my next chapter... The...
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Private Jets, music videos & pet snakes: Coaches Chat!
Meet your coaches! Emily, Nik & Kel- aka Team EM.Powered Honestly- this was just a little re intro to who we are, what we do and a little get to know us! We hope you enjoy this one and a have a little giggle along with us and we'll have more 'specialist' episodes coming soon! Love Em xxx
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Calling BS on 'Food is Fuel'!
We need to chat about this one- Too many 'coaches' are going down the path of telling us 'food is just fuel' these days and that we shouldn't think any further into it than that. CALLING BS- not even my opinion, actually science backed BS! Food isn't just fuel. It goes deeper into our history,...
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How I am setting up my FINAL fat loss phase!
10 weeks from now I will be doing my official '1 year post baby' photoshoot! I gave myself 12 months to get to a place where I felt fit, strong and happy again after my emergency c section and this is my final phase! I am really going for it over the next 10 weeks so I am putting in place things...
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I burnt out- sharing my story!
Well here goes, an honest update of what's been happening with me the past few months. The trying to 'do it all, all at once' caught up with me. An episode of no real gives or hacks, but sometimes just relating to someone is the help we need right? I hope so! As always let me know if you relate…
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Think you're strength training?! LISTEN UP!
Ooohhh I really really hope this helps you! I find my self repeating a lot of advice when it comes to strength training, but I honestly don't mind as long as it lands with at least more woman each time- it's worth it! ***Girls- We HAVE to start nailing the strength training correctly*** So in…
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Where to go when the 'goals' achieved?
My shortest episode to date I think, but here's why... In my eyes is the goal ever over? Do we have times of complacent? Sure. But to be the best version of ourselves its always about looking improvement. Sometimes that's bigger goals, other times smaller. But for me, there's always room to grow...
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I get interviewed all things pregnancy!
This week we recorded another collab with Leah from The Undivided Podcast and it's talking all things fitness in pregnancy and post partum! I run through training, nutrition and supplementation from my own journey and the current recommendations out there. I hope this episode comes in handy if…
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You are what you eat!
From mood, motivation to physique and mental health...our diet impacts it all! This week I want to cover how much the food quality we consume really does impact us in so many areas! I feel as though marketing is getting sassier we are becoming blinder to whats really in our food. Just because...
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How to socialise...SOBER!
Right before you think BORE OFF EM...bare with me! I am not preaching you to convert to sober-ism (I am also not t-total) but I am finding more more women would like the power to not drink at social occasions! But years of it being the norm also paired with social pressure, they find it nearly...
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Weight Training MYTHS you need to hear!
Joined by the amazing Leah Hollingsworth in todays episode and we jump into the all too common myths of 'weight training makes you bulky' 'don't to get too big' ... YADAA YADAA YADAA! After listening to this you are going to understand a hell of alot more around weight training, how to get toned...
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How to become the person you want to be!
Spoiler...she's already in you! I loved loved loved doing this weeks episode as its a subject I am so so passionate about: believing and becoming that dream version of yourself! So get ready to make some notes as this week comes with actually practical tips to get going on ASAP to take that…
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We are enough: A new chapter!
I've had an epiphany (i think haha!) And in this episode I just wanted to really say what's been going on in my brain the past few weeks and HOPEFULLY you can relate. This episode is the start of a new chapter for EM.Powered which I am super excited to explore and with still the same drive of...
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How your self belief is holding you back!
Short and IMPACTFUL- that is todays episode! Self belief IS the base of every single one of your goals becoming successful... or not. And I want to make sure not only do you understand that, but also that you have the actions to create the self belief you need to make your goals and dreams a...
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What to do when you're NOT motivated!
Full transparency I'M NOT MOTIVATED RIGHT NOW! I'm just back from holiday and i'm bloody human- motivation is non existent! But doing what I do as a coach, I know what to do in this moment to get it back and i'm going to share it with you too! Because motivation is not what we depend on when...
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How I've lost 35lb in 6 months!
I always find first hand experience helpful so here goes... My breakdown of what I have done through my own fat loss phase this time. As a new mum it looks different than I have done before due to less time and increased mental load- BUT WE DID IT! So get your trainers on, hit them steps and have…
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The 2 reasons why you KEEP failing at fat loss!
Fat loss is a phase- not for life! It's a means to an end NOT something you should be doing for years- so lets make sure that doesn't happen for you (anymore!)! Strategy of phases and expectation is something I am locked in on as a coach for my clients and in this weeks episode I want to help you...
About this show
This podcast is all about building you up to live your most EM.Powered life through health, fitness, nutrition, mindset and some laughs along the way. I hope this podcast gives you clarity on some of the myths and confusing information out there in the health and fitness industry but mostly, I hope it brightens your day in some way!Emily X x X
Hosted by
Emily Muir