em_dunc em_dunc

3,817 posts   212,396 followers   990 followings

Em Duncan - Fitness Coach  Louisville, KY 🐎 Fitness/health coach 🍎 Bikini athlete 👙 💙@pescience 🍴@bitemeals 🌱 @curednutrition #WonderWomanMentality 👸🏻 🎙@embodyradio host

I’m ready for @adamlevine but is he ready for ME???
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Floor seats to @maroon5 tonight wiff my bestie @chanelcollette 🖤. First stop, as usual, @thedrybar to tame our crazy manes🤣

HAPPY FIRST DAY OF FRIGGIN FALL YALL 😍🍂.
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If you thought I was extra before, bitch prepare yoself because this is my TIME 😂.
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In case you need a defense, reasons why fall is the superior season:
🍂No longer sweating out of every orifice just by standing outside for 2 seconds.
🍂SWEATERS. EVERY DAY.
🍂Hot 🍎 cider. Particularly my mommas mulled cider 🖤.
🍂ALSO FLANNELS. EVERY DAY.
🍂Pumpkin patches.
🍂All the soups. All the time.
🍂Boots. Ankle boots, combat boots, heeled booties, Chelsea boots, every boot imaginable.
🍂Taking long walks with your pups and your people 🐕.
🍂Bonfires 🔥.
🍂Drinking your coffee outside on cool mornings ☕️.
🍂Halloween 🎃.
🍂Halloween MOVIES 🎥 (not the scary ones though I do NOT do scary).
🍂An even better excuse to steal ya man’s hoodies. BITCH I’M COLD.
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What do you love about fall? Better be everything or you’re wrong 🍂😍🎃🙌🏼🔥

Do you NEED protein powder?
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No. You don’t need any supplement. That’s why they’re called “supplements.”
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But that doesn’t mean they don’t have a place! Women in particular, especially women that are new to fitness, tend to have a problem getting in enough protein throughout the day. Having a shake to fill in the gaps that you aren’t getting from food can be really helpful!
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Buuuut, as usual, with the boom of the supplement/protein foods industry, it’s a double edged sword. If you’re consuming artificial protein, I’d recommend sticking to 1-2 servings a day max. Just anecdotally from myself and what I’ve seen with clients, having 2+ shakes/bars/servings of protein “treats” (ice creams, cookies, etc) tends to cause some digestive upset depending on the person. You also want to make sure you’re getting a broad profile of amino acids throughout your day, which you aren’t getting if you’re only getting your protein from 1-2 sources during the day. Variety is key to a healthy diet!
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If you are in search for a good protein powder, @pescience is your go to, whether you want a plant based protein or a whey/casein blend.
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The new flavor of vegan Select protein, cinnamon delight, just launched this week! It’s not pictured here, but it’s a yummy and sweet vegan protein. Some awesome stuff is happening this week:
🌱ALL vegan proteins are $24.99 this week!
🌱Free samples all week.
🌱All orders receive double rewards points.
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If you want to get yourself some vegan protein (what I currently use as I’m not really eating dairy), use the code 🌱EMILY🌱 at checkout for a discount!
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What are some of your favorite meals/snacks to help you get your protein in throughout the day? Leave some ideas for other people who struggle to get theirs in!

Woke up not feeling the best, but then I saw this picture @thefitnesslioness sent of @luna.theshepsky and me and I smiled a lil 😊.
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My schedule’s picked up a bit more than I’m used to with balancing my internship, getting back in the gym, working, school, and everything involved with normal daily “life” stuff. When you add more to your allostatic load (ie stress load), you have to either try and remove other contributors of stress and/or be more diligent about management. Too much stress over a long period of time will screw with your physiology (ability to lose fat/build muscle, overall energy, etc) and can lead to things like HPA axis dysfunction if it’s chronic (hypothalamus-pituitary-adrenal axis). That lightening of the load looks different for everyone.
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Some things that help me:
✨knowing when I’m at my limit. I don’t like having to stop myself, but I have to. Nothing will progress if I run on fumes.
✨Do the musts and leave the rest. For me, that’s training/my own health, coaching, podcasting, maintaining relationships, school, and my internship. Everything else needs to sit in the waiting room (and tbh, if it’s not a top priority, it doesn’t need my attention that much right now anyway).
✨regular massages, especially lymphatic work with Adrienne at @musculartherapy . I had generally poor lymphatic clearance, especially after having implants for a few years and ESPECIALLY when I travel/spend more time on my feet. Managing inflammation is a HUGE priority to me right now.
✨Hugs. I need hugs. If I don’t get them enough, I literally cry. Sounds needy, but that’s one of my biggest love languages, and I genuinely feel a recharge when I have good, meaningful hugs from loved ones.
✨Just laying down. I need to lay down and breathe. Falling asleep early and getting good quality rest fall into this category too 😴.
✨Snuggles with this big bear 🖤. Her fluffy lil self has the magical ability to always make me feel calm. We really don’t deserve dogs.
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How do you manage your stress load? Do you know when it gets to high, or are you blind to it and just keep trucking on through it (not a good idea 😅).
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Know yourself. Know what you need. And be your own provider 🖤.

A different kind of #TransformationTuesday ... face edition 🤣.
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Today is exactly 4 weeks since I had my breast implants taken out.
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There has been SO much support from you guys, and I can’t thank you enough for that. It truly feels like I’m changing every day.
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There’s still people out there who think getting your implants taken out is just a “trend.” If that’s you, I highly encourage you to open your mind. People might just be waking up (even though this has been an issue since the 70s-80s). You don’t know what someone else is going through. There’s also a good bit of research out there regarding potential complications from breast implants. Will it happen to everyone? Not necessarily. But that doesn’t discount the experiences of hundreds of thousands of women who have gotten very sick to deathly ill (some re-wrote their wills bc they thought they were dying).
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Swipe to see my list of symptoms and keep swiping to see some interesting research I’ve found on silicone. Here’s a list of my symptoms that have already started to improve since I had them taken out:
✨My whites of my eyes got multiple shades brighter within HOURS.
✨Lost ~10lbs of inflammation within the first 9 days (hello new face lol).
✨Brain fog gone.
✨Constant feeling of dehydration gone.
✨Joints are constantly sore/achey/swollen.
✨Not chronically fatigued.
✨NO MORE METALLIC SOUP BODY ODOR 🔩🍵🙌🏼.
✨I can speak in long spurts without getting out of breath.
✨No more chronic fatigue.
✨My depression has significantly decreased. I go to my therapist now with almost nothing to talk about. Crazy 🤣.
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If you’ve never been negatively impacted by your implants, that’s fine and I truly hope you never are 🖤. But if you are, you AREN’T crazy. Everyone from doctors to nurses to biomaterials engineers have come forward and talked to me about how these things CAN cause VERY REAL health problems.
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I feel like I’m getting my life back, and that’s a truth that no one can take from me. Never give up on yourself. You are alive, so by default there IS hope and there IS a chance for a better life, but only if you keep pushing for it 🖤.

Came for the heart, stayed for the beard 🤣🖤.
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Had an amazing time at @krissymaecagney and @benharclerode ‘s mawwiage celebration last night. Lots of hugs, lots of friendship, even some dancing 😂.
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You’re my favorite to see the world with, @grantmeabody 🖤.
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(Dress: @lulus )

There’s nothing like mountains and big bodies of water to remind you that’s you’re incredibly small, but also a living, breathing part of something so insanely beautiful.
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Hey Tahoe - thank you for making me smile and be happy just with your beauty. I never wanna leave 😭

I believe I can flyyyyy...
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Out west for the wedding of the year 💍.
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Just poppin in to let y’all know that @mvmtforher / @mvmt just launched their newest collection, Rise. It’s their first unisex collection and I’m in LOVE with the rose gold/grey 😍.
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As always, you can use the code EMDUNC15 for $15 off! Getchu one 🖤.
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Also... am I the only one that sweats like a MADWOMAN at the airport? 😅💦.

Getting back into the gym this week was such a relief 😍.
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Also humbling because not training for 3 weeks basically means I could do one set and get pretty sore 🤣. I’m doing legs 2x/week and cardio 3x/week right now. I’ll try to ease back into upper body in the next 1-2 weeks as my surgeon advised me not to go overhead for a bit still.
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Here’s what I did on my first day back that had me walking in slow mo the next day. I only used 4 movements so as not to wreck myself on my first day back. A typical workout for me has ~6 movements, 8 tops. The current IG trend is to go way overboard on exercise selection, when in truth you’d probably see more progress from fewer movements that you can devote your all to in a given session (the more movements you do, in my opinion, the less you get out of each one since you can’t push it as hard).
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GLUTES/HAMMIES 🍑.
1️⃣Smith machine good mornings (I h8 u @chanelcollette for this but also love you). 15, 12, 10.
2️⃣Hip thrusts: 15, 12, 10, 8 SS with lateral monster walks: 15 steps per side per set.
3️⃣Bulgarian split squats (again Satan Squats): 3 x 8-10 each side.
4️⃣GHD raises: 2 x 15
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Fairly moderate volume and not pushing a ton of high intensity work, again, to ease my way back into the gym. But MAN did it feel good to get my muscles contracting 😭🙌🏼.
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A couple takeaways:
1️⃣You don’t need a million exercises per workout to progress. That may actually hinder your progression.
2️⃣When you return from a period of retraining, whether it’s from injury, illness, surgery, holiday, etc, ease back in. You’ll be pretty sore just from that, so going balls to the walls right out of the gate will probably leave you pretty wrecked 🤣.
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Share your favorite leg exercise below! 🍑🥩🍗

New jawline who dis 💅🏼😂.
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Busy week is *almost* behind me. In the meantime, it’s a flurry of client updates, assignments, packing, cleaning, cooking, and getting ready to head to Reno for @krissymaecagney and @benharclerode ‘s nuptials tomorrow with my hot date @grantmeabody 🖤🙌🏼.
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Until then... I shall be in my human cave of work and errands 🤣. And trying to export this dang Explant Pt. II video 🤦🏻‍♀️. My computer hates me for some reason and it fails ~75% of the way through export every. Dang. Time. So if it’s not up before we leave like I wanted, plz don’t hate me 😣.
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Anyway... tell me the funniest thing that happened to you/you saw this week. We all need a good laugh 🤪.

After a 5 month YouTube hiatus... I’m baaaaaack!
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If you watched my story, you know there were some *technical difficulties* with getting my explant video up. Long story short, I’ve shot and edited over an hour’s worth of footage multiple times in the last few days... I have to reshoot the sit down portion again, but you guys were down to have the vlog clips in a separate video, so here we are!
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This one’s short and sweet. Some of my journey through different health problems/misdiagnoses, days leading up to my explant, some feels, annnnnd some super cute footage of me in a very FaShUnAbLe surgery gown from the day of my surgery 🤣.
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Check out the link in my bio or story to watch! 🎥.
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Big thanks and hugs and love to @grantmeabody for always being there and for helping me film on surgery day 🖤, to my momma for literally doing everything for me before and after surgery, to my seester @elise.robbins for taking time out of her first week of grad school to come see me, my daddio for watching Luna and taking care of me post op, my besties @chanelcollette , @brittanylauzon , @suegainz , and @katyhearnfit for checking on me post op and being ze best support squad I could ever want.
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Annnnd thank YOU guys for the endless support/love! I’m truly blessed to have each and every one of you along for the ride 🖤. Youtube.com/EmDunc.
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#KittenKats #ForLyfe

I seriously feel like I reverse-aged like 3-5 years in the last 2 1/2 weeks since I explanted 😳😳😳.
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Smiling looks good on me. And I promise, it looks good on you too ☺️🖤. You’ve got a BIG ass sparkle in that soul of yours, and anything that dulls it, whether it’s:
✨a job,
✨a relationship,
✨a degree pursuit,
✨a mold/role you once fit but no longer feel like you do,
✨a part of you that you need to let go of but don’t know how,
✨a limiting belief/set of limiting beliefs about yourself/the world,
✨bad habits like drinking, not moving your body, treating your body like a trash can, not sleeping enough, etc...
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GOTTA 👏🏼 GO.
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It’s up to you to decide what you let in and out of your space. You’re like your own personal filter.
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Figure out what makes your soul shine. Figure out what doesn’t, but is necessary (taxes and laundry hello). Ditch the rest. Dass it.
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Love you kitten kats 🖤🐯
#IUsedTheTigerEmojiBcIlikeTigersOk
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(Also major shouts to this @maybelline Superstay foundation.... we love a drugstore kween ✨👏🏼).

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