All Episodes
Your Gym Big Sister Podcast — 214 episodes
Ep. 186 | confidence isn't a feeling. it's a habit
Ep. 185 | Things I’ve changed my mind on as an athlete and coach
Ep. 184 | you don’t need a september reset - you need to stop waiting to feel like her
Ep. 183 | the hidden force stopping you from reaching your fitness goals
Ep. 182 | Anavar dosing, coach response times, firing clients & more | Q&A
Ep. 181 | 20 lessons from my 20's
Ep. 180 | your first diet won’t be your best diet | graded exposure in fat loss
Ep. 180 | The most unhinged things we've done in diets?!
Ep. 179 | woo woo shiiii that has changed my life!
Ep. 178 | is the fitness industry cooked? | red flags to watch out for in coaching
Ep. 177 | why some bodybuilders quit after one prep
Ep. 176 | Coaching red flags, first timer tips, reverse dieting & more | listener QA
Ep. 175 | the skinny trend will put women into an early grave | let’s talk about it
Ep. 174 | the 10 year journey from bikini to IFBB wellness pro ft. Eve Toner
Ep. 173 | harness f*ck you energy in pursuit of your goals
Ep. 172 | growth is meant to hurt
Ep. 171 | navigating fat loss plateaus
Ep. 170 | things I wish I knew when I was starting bodybuilding
Ep. 169 | everything you need to know about eating for performance
Ep. 168 | the art (and science) of maintenance phases | is body recomp possible?
Ep. 167 | WE GOT HITCHED!!! | Post-wedding debrief with my husband
Ep. 166 | i've been an enhanced athlete for three years | let's talk about it (female PED use Q&A)
Ep. 165 | the journey to IFBB Wellness Pro ft. Paige Mawdsley
Ep. 164 | are you ready for fat loss?
Ep. 163 | managing off-plan eating without ruining your building phase
Ep. 162 | fitness is an infinite game. here's how to keep playing
Ep. 161 | peptides, pro card chasing and PED use | Ft. Christian Chapman
Ep. 160 | our biggest fat loss mistakes | ft. Zoe, Faye & Keeva
Ep. 159 | mastering the art of detachment in bodybuilding & fitness
Ep. 158 | IFBB bikini pro Morgan Eldrett | risks vs rewards of PEDs in bodybuilding
Ep. 157 | troubleshoot your muscle gaining phase
Ep. 156 | your brain is working against you (here’s how to fix it): dopamine explained
Ep. 155 | The lost art of figuring sh*t out as you go along
Ep. 154 | the power of making better decisions
Ep. 153 | you don't need discipline to reach your goals this year. you need this instead
Ep. 152 | 2026 ins & outs
The Excellence Elite Method Starts February 2nd!!
Ep. 151 | getting ready for your first bodybuilding prep ft. Zoe Mulhall
The YGBS PATREON is now live!
Ep. 150 | this is why you keep setting the same goals in January (and how to break the loop)
Ep. 149 | Changing coaches, pro card chasing, injectable PEDS & more | Q&A
Ep. 148 | navigating the festivities + fitness ft. Faye & Zoe (replay)
Ep. 147 | Peptides unpacked: are these really the missing link to achieving your dream body?
The YGBS PATREON is now live!!
Ep. 146 | make the most of getting wham szn
EP. 145 | glute training masterclass ft. Kyle Baxter
Ep. 144 | I got a b**b job!! catch up & book recommendations
Ep. 143 | Female PED Use Part.1 | Our Experience | Ft Dr Wiks
Introducing the NEW Excellence Coaching Coach, Keeva Cahill!!
Ep. 142 | how to survive the winter scaries!
Ep. 141 | should you stay natty or not? | a framework
Ep. 140 | olympia thoughts, peptides, building a coaching business & more | giant q&a
Ep. 139 | macros vs meal plans | which is better for reaching your goals?
Ep. 138 | habits that have changed my life in the last 4 years
Ep. 137 | Losing muscle, mini-cuts, my favourite exercises & more | Q&A
Ep. 136 | GLP-1's in bodybuilding | my experience
Ep. 135 | Is birth control killing your gains?
Ep. 134 | informed consent in bodybuilding | do you know what you're in for?
Ep. 133 | September Reset & Catch Up Wit Faye & Zoe
Eo. 132 | Upgrade your internal operating systn & upgrade your life
The Excellence Elite Method kicks off September 8th!
Ep. 131 | A big ol' Q&A
EP. 130 | 29 lessons from my 29 years (it's my BIRTHDAAAAY)
Ep. 129 | If it was easy, everyone would do it
Ep. 128 | Fitness advice we'd give you if we weren't afraid to hurt your feelings | Ft. my fiance
Ep. 127 | Post-show | the mental side
Ep. 126 | Post-Show: The Physical Side of Reversing Out Of A Bodybuilding Show
Ep. 125 | Post-season debrief ft. my coach Christian Chapman
Ep. 124 | Why I ended prep & what's next (shortest hiatus ever lol)
Ep. 123 | The Bodybuilding Lifestyle Basics (REPLAY)
Ep. 122 | Shift your identity and become the person you always wanted to be (REPLAY)
Ep. 121 | Prep (& pod) updates
Ep. 120 | Finding your identity outside of bodybuilding | Ft. Erin Thompson
Ep. 119 | get out of your own way & stop self-sabotage | prep updates
Ep. 118 | s*x drive on prep, digestion, limiting beliefs, fake PED's & more! | Q&A
Ep. 117 | enjoying your holidays as a healthy human! | Ft. Zoe and Faye
Ep. 116 | prepping as a natural vs an enhanced bodybuilder | my journey & experience
Ep. 115 | The science of hunger & satiety
Ep. 114 | Myth Busting: Muscle Building Edition
Ep. 113 | Embracing every phase of bodybuilding | ft. Loz Vickers
Ep. 112 | your summer diet blueprint!
Ep. 111 | Myth Busting: Nutrition Edition
Ep. 110 | Becoming an Olympian level athlete and coach | ft. Meg Sylvester-Cielen
Ep. 109 | How to stay on track with your fitness goals while you travel
Ep. 108 | It's YOUR fault
Ep. 107 | Calorie deficit roundtable ft. Faye & Zoe
Ep. 106 | It's going to take longer than you think
Ep. 105 | the stories you tell yourself are holding you back
Ep. 104 | how to improve your adherence and actually stick to your diet
Ep. 103 | A big ol' Q&A ft. Faye & Zoe
This is why you don't have your dream body (& FREE help to fix it)
Ep. 102 | Are you ready to compete in bodybuilding? Here's what you need to know
Ep. 101 | how to improve the quality of your training to make better gains
Ep. 100 | systems I use to play my fitness journey on easy mode
Ep. 99 | why you haven't gotten results yet and why 2025 is going to be different
Ep. 98 | my thoughts on the fit model division, researching PEDs, choosing your category & more | bodybuilding Q&A
Ep. 97 | things to leave behind in 2024
Ep. 96 | you need to stop setting new year's resolutions
Ep. 95 | reflections of my two-year off-season & how I'm feeling about PREP
Introducing Excellence55 - my first GROUP coaching program starting January 6th!
Ep. 94 | Christmas survival guide for the fit gyals ft. Zoe & Faye
Ep. 93 | why REST matters for making gains
Ep. 92 | a big 'ol Q&A ft Faye & Zoe
Ep. 91 | mini cuts in gaining phases | what, why & how
Ep. 90 | working on your mental fitness | ft. assistant psychologist Sarah Missaoui
Ep. 89 | the way you speak to yourself matters
Ep. 88 | traits of successful clients
Ep. 87 | optimise your brain health to feel your best
Ep. 86 | putting our first clients on a bodybuilding stage | ft. my fiance
Ep. 85 | the ultimate excellence coaching guide to muscle building & getting WHAM | ft. Faye & Zoe
Ep. 84 | PCOS & advocating for your health | Ft Olivia Brownson
Ep. 83 | some harsh truths you need to hear from your gym big sister!
Q&A: training fasted & how to manage it
Ep. 82 | chatting with my coach about chilling out as a bodybuilder | ft. Christian Chapman
Ep. 81 | The September Glow-Up | Reset & Realign Your Fitness Goals For The Rest of 2024
Ep. 80 | Back 2 skool! | Balancing fitness & school/university
Ep. 79 | Prep roundtable | ft. Zoe & Faye
Ep. 78 | How to build discipline & do hard sh*t
Ep. 77 | Balancing fitness and motherhood | ft. NEW Excellence Coaching transformation coach Faye Tierney
Ep. 76 | Bodybuilding roundtable ft. Rosie Bailey & Wiki Kowalska
Ep. 75 | Training intensifiers to build MORE muscle
Ep. 74 | Questions to ask yourself // & mental health chats
Ep. 73 | Let's talk about cardio!
Q&A: Rest periods in training
Ep. 72 | Managing post-show/shoot
Q&A: Getting calories in during a surplus
Ep. 71 | Using visualisation to achieve your goals!
Ep. 70 | Chattin' bodybuilding tingz | ft. Meg & Meg
Ep. 69 | Managing your holibops as a healthy human! Ft. Zoe
Ep. 68 | PEDs in female bodybuilding pt.2 | my experience
Ep. 67 | PEDs in female bodybuilding Pt. 1 | Ft. Christian Chapman
Ep. 66 | How to get the most out of your training | Pt. 2
Ep. 65 | How to get the MOST out of your training
Q&A: How to train and eat when you're sick
EP. 64 | How to not f*ck up at the weekends ft. Zoe
Ep. 63 | The Basics (& Realities) of Bodybuilding // The Bodybuilding Lifestyle
Ep. 62 | Shift Your Identity & Be That Gym Girlie!
Ep. 61 | Navigating Shift Work & Your Fitness Goals
Q&A: "My deficit isn't working!"
Ep. 60 | How To Make Dieting Easy(er) ft. Zoe
Ep. 59 | What IS self-help? & My self-development journey
Ep. 58 | Dumb sh*t I've done while dieting
Ep. 57 | Supplements 101
Ep. 56 | Refeeds & Diet Breaks
Ep. 55 | Underrated Skills You Need On Your Fitness Journey
Q&A: Log booking your training
Ep. 54 | Taking Your Fitness Journey Up a Notch
Q&A: "Should I Cut or Bulk?"
Ep. 53 | Balancing Fitness with Uni & Your Career ft. Dr Zena
EP. 52 | Birth Control - Does It Affect Gains?
Q&A: "Will cardio kill my gains?"
Ep. 51 | Understanding The Menstrual Cycle
Q&A: Creatine
Ep. 50 | How to get the most out of coaching
Q&A: "I know what to do but I'm just not doing it!"
Ep. 49 | Photoshoot preps 101
Ep. 48 | Navigating a successful fat loss phase
Ep. 47 | Get Your Mindset Right This Year
Ep. 46 | Make 2024 your best year yet!
Welcoming the NEW Excellence Coaching Coach, Zoe!
Ep. 45 | Things to leave behind in 2023
Ep. 44 | Fostering a positive body image
Ep. 43 | Surviving silly season
Ep. 42 | Reframe your relationship to hard
Ep. 41 | Interviewing my boyfriend!
Ep. 40 | How To Build An Effective Training Program (Part 2)
Q&A #7: Managing hunger & cravings on prep/while dieting
Ep. 39 | Breaking down bodybuilding ft. Sania Kelly
Q&A #6: Deloads in gaining phases
Ep. 38 | How To Build An Effective Training Program (Part 1)
Ep. 37 | Why you're not building muscle
Q&A #6: My favourite books | Part 2
Ep. 36 | Fostering a growth mindset & neuroplasticity
Q&A #5: My favourite books | Part 1
Ep. 35 | Improving your relationship with food ft. Brian Ó hÁonghusa
Ep. 35 | Your environment matters
Ep. 34 | Digestion & how to improve it
Ep. 33 | "Why can't I stick to my diet?!"
Q&A #4: Fitness and socialising/meals out
Ep. 32 | Nervous System 101
Q&A #3: embracing weight gain in a surplus
Ep. 31 | Things I've Changed My Mind On
Ep. 30 | Building An Online Coaching Business
Q&A #2: how to get my motivation back!
Ep. 29 | The Comparison Trap
Ep. 28 | 27 Lessons at 27!
Q&A #1: dealing with unsupportive people
Ep. 27 | What ACTUALLY builds muscle (Part 2)
Ep. 26 | What ACTUALLY builds muscle (Part 1)
Ep. 25 | Discipline, balance, and life outside of bodybuilding ft. Georgie Cooper
Ep. 24 | Let's chat. Post-show & future plans
Ep. 23 | Why your glutes ain't growin' (and how to fix it)
Ep. 22 | Navigating the post-diet phase & fat loss maintenance
Ep. 21 | Habits, routines & rituals
Ep. 20 | How to enjoy your holidays as a healthy human!
Ep. 19 | Are you ready to diet?
Ep. 18 | Is balance bullsh*t? | + Q&A
Ep. 17 | Chill out gurl! | Stress & stress management
Ep. 16 | How I built my dream life | Leaving my job to become a coach
Ep. 15 | Hormones, contraception and IBS | Ft. Orla Swan
Ep. 14 | Embrace failure
Ep. 13 | Body image, competing & results-driven coaching | Ft. Grace Mannion
Ep. 12 | Why you're not getting results
Ep. 11 |How to sleep like a baby | Why we sleep & practical tips
Ep. 10 | Bodybuilding preps | The good, the bad and the ugly
Ep. 9 | Sometimes things don't go to plan!
Ep. 8 | How to set goals & ACTUALLY achieve them
Ep. 7 | Can you get loose and still make progress? | Alcohol & fitness
Ep. 6 | My personal nutrition philosophy | Part 2: How to improve your diet
Ep. 5 | Overcoming an eating disorder, taking up space & being resilient | Ft. Katie Collins
Ep. 4 | My personal nutrition philosophy | Part 1: Core Principles
Ep.3 | Gaining phases 101 | What you need to know about getting wham
Ep. 2 | Resistance training has nothing to do with being s*xy
Ep. 1 | Welcome to the podcast! | An intro to me