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em_dunc em_dunc

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Em Duncan  Psalm 46.5 NQ NPC bikini πŸ‘™ @pescience|@bitemeals (code: EMILY) Team Bodybuilding.comπŸ’™ #WonderWomanMentality #TenacityIntensityPurpose


A few of my hopes for you and your life:
I hope you believe in yourself and your power.
I hope you never let a naysayer deter you from following your dreams.
I hope you love, and love hard. Both yourself and others.
I hope you choose to pursue things that challenge you and fulfill you all at the same time.
I hope you protect your heart fiercely.
I hope you find something to laugh/smile at every day.
I hope you're comfortable enough in your emotions to cry when you need to.
I hope you never throw in the towel - you never know when it's your time.
I hope you DAAAAAAAAAAANCE πŸ˜‚πŸ˜‚πŸ˜‚.
#BetYaDidntSeeThatOneComing #HappySaturday #CommentOneOfYourHopesBelow #SpreadLight #NewTIPCollectionShouldLaunchOnBlackFriday #SprayTansSaveLives

Cmon baby's just PUMP IT
I'm just real hype to work out after shooting for @tenacity.intensity.purpose this morning πŸ˜‚πŸ™πŸΌ.
As usual, getting pumped for the pump with my fave @pescience preworkout stack: 2 scoops of high volume and 2 scoops of Amino IV 🍹🍹.
Use the code EMILY for 30% off ☺️. What's everyone training today?!

Last time I posted a double selfie??? Truly do not know πŸ˜‚. In other news, I'm into week 2 of the new training split I wrote up for myself and DANG it feels good πŸ™ŒπŸΌ.
Here's what I'm currently doing:
Monday: back, booty, bis, abs
Tuesday: chest, shoulders, tris, calves (I literally never train calves because 16 years of dance gave me full grown cow calves but here we are πŸ˜‚πŸ€·πŸ»β€β™€οΈ)
Wednesday: rest
Thursday: legs, booty, abs
Friday: shoulders, calves
Emphasis obviously on shoulders and glutes given competing in bikini πŸ˜‰πŸ‘πŸŽƒ.
Reps vary. I'm doing strength+hypertrophy, so primary lifts like squats, deads, bench press, and overhead press are lower in volume but higher in intensity. Accessory movements take more of a hypertrophy style setup with reps ranging from 8-12 for most movements.
It's truly rewarding to have the knowledge and faith in myself to do my own programming. For the longest time, I HAD to have someone write it for me. While I will likely have someone program for me again in the future simply to learn and progress in new ways, being more self-sufficient in that regard is awesome. Praise Jesus for a) being an exercise science major and actually learning how to program 😹, and b) having faith in myself.
If you made it all the way here, tell me one thing you're focusing on in your current training split. Strength? Hypertrophy? Muscular endurance? Power? Cardio endurance? The options are endless πŸ™ŒπŸΌ. Having a measurable goal in mind is a surefire way to make sure you're progressing ☺️.
#TenacityIntensityPurpose #PEScience #TeamBodybuildingcom #Bodybuildingcom #BestSelf #BiteMeals

Before I post something, I usually ask myself, "What do I want to share with people today?"
Sometimes it's training or nutrition advice, sometimes it's simply sarcasm, but most of the time, I feel like I prefer to go a little deeper than that.
I think what I want to share with you most today is this: Keep a laser focus on what it is you want. Stare that thing down. Pay no mind to what anyone else thinks of your dream, whether it's a parent, a friend, or a stranger. They aren't the one living YOUR life, and it's not THEIR job to carry out the calling God placed on your life. That's on you.
There will always be someone with something negative to say about you, your goals, your life. Again, it's not their job to live it, and they have no idea how it feels to be you.
Lay your bricks one at a time. It may not look like much in the process, but once your house is built, but just remember that one day you will get to marvel at the beauty of the home you constructed... and I pray that home is found somewhere within yourself πŸ’›.
#TenacityIntensityPurpose #Pescience #TeamBodybuildingcom #Bodybuildingcom #BestSelf #BiteMeals #EmDuncRambles

Have you ever seen a more perfect creature???
Leave a comment below of your favorite pet moment ☺️. Mine is every morning when Luna nuzzles up by my face for her morning snuggles before we get up πŸ˜­πŸ™πŸΌ. It makes my day EVERY day and sets a loving tone for my day πŸ’›

"When you're a strong female, you don't need permission." Brb while I spontaneously combust because I'm about to go eat sushi with my two best friends and THEN GO SEE @ladygaga LIVE IN CONCERT OMG ALL OF MY DREAMS ARE COMING TRUE πŸ˜­πŸ™πŸΌ.
#LadyGaga #JoannaTour #PleaseDontAskHowLongThisTookMe #ItWasAWhile

All you can do is your best and control your variables, then let the chips fall as they may.
You're in charge of getting in your training/cardio sessions, you're in charge of keeping your nutrition on point, and you're in charge of managing your stress, sleep, hydration, and recovery.
If you've got all of that locked down, take a deep breath and be at peace there. Don't get emotional about things; if they need to be adjusted, take that as a neutral form of feedback (i.e reality, not good or bad), and keep moving forward.
Give yourself a chance, remain patient, and be unrelenting πŸ’›. Happy Sunday beautiful friends! I hope you feel filled with a spirit of strength today as we head into a new week ☺️.
#ReturnOfTheDuncDelts #TenacityIntensityPurpose #TeamPEScience #TeamBodybuildingCom #BodybuildingCom #BestSelf #BiteMeals

'Tis the season to post oatmeal all day every day 25/8 πŸ€·πŸ»β€β™€οΈπŸ˜‚.
Strawberries & cream oats, anyone? Here's my exact how to since there've been some questions on the exact process:
πŸ”ΈMicrowave 60g oats with just enough water to cover them for 1 min. Stir, add a little water, and repeat until you have your desired consistency πŸ‘πŸΌ.
πŸ”ΈPour in 85g egg whites, stir, microwave 30 seconds, stir, microwave 30 seconds. Breaking it up keeps the egg whites from getting all chunky up in your oatmeal πŸ˜–.
πŸ”ΈMicrowave whatever amount of frozen strawberries/blueberries/bananas/etc (I use frozen because they don't expire quickly like fresh ones) so they form sort of a "compote" if you will πŸ˜‚.
πŸ”ΈStir em in πŸ“πŸ“πŸ“.
πŸ”ΈStir in 1/2 scoop @pescience Select Protein (code EMILY for 30% off 😘), or if you need a slight bit of adornment for an IG photo, mix it with a little water and use it as a drizzle πŸ˜‚ #ExtraAndIKnowIt .
πŸ”ΈAdd cinnamon, sea salt, whatever else your heart desires and voilΓ ! So simple and so satisfying πŸ˜‹. There ya have it, folks ☺️. As for me, I'm off to work on final semester projects (I have 3 due basically the same week awesome yay love it) and go do a lil posing session with @jessiboo31 before she heads of to Nationals! πŸ’› Thinking about trying to host more posing related stuff as that is my bread and buttah 🍞πŸ₯ž (and pancakes?ΒΏ). Let a girl know if that's something you're interested in 😊.
#Pescience #TeamPEScience #Proats #OatmealRecipe #ProatsRecipe

Newwwww video up on my channel πŸŽ₯πŸŽ₯πŸŽ₯. A lot of you have been asking about my every-day makeup routine, so I decided to film it for ya ☺️. It literally only takes me 10 minutes every day, no liner, no fake lashes (though I do have extensions, but you could just use mascara), SO EASY.
I also tried to use a mix of high and low end price point stuff for you guys because a) that's what I use, and b) makeup can get esspennnnnsive! πŸ™„.
I've really been enjoying doing more beauty type videos, and with these I feel like I truly just get to sit down and talk to you guys like we're in the same room together. I'm so appreciative of the positive feedback and think I'll try to do more 😊 #WannabeBeautyVlogger #Lolz
If you have makeup looks that you wanna see my take on, just leave a comment below! Annnnd be sure to go to YouTube.com/EmDunc to watch ☺️

About a month back, I was honored/flattered/geeked to be interviewed for the @brUTE.strength podcast. This has been one of my favorite podcasts for YEARS πŸ˜­πŸ™ŒπŸΌ.
I posted it on my story a few days back and I've already gotten an amazing response πŸ’›.
If you want to hear about my journey as a human being, going from "there" to "here," body image struggles as a bodybuilder, cultivating discipline, not building our self worth on quick sand, and more, give it a listen ☺️. Thank you so much @michaelcazayoux for an amazing interview πŸ™πŸΌ. It was nice to be on the interviewee side again ☺️.
πŸ“Έ: @shuttereyephoto
#TenacityIntensityPurpose #teampescience #teambodybuildingcom #bodybuildingcom #bestself #bitemeals

I don't wanna jinx myself but... I think the #DuncDelts are making a long awaited comeback πŸ˜πŸ™ŒπŸΌ.
Say a little prayer for ya girl; I'm going in for updated blood work tomorrow πŸ™πŸΌ. Love y'all and happy Thursday! Take a moment and express gratitude for your body, especially if it's able. That is a privilege in and of itself πŸ–€. #TenacityIntensityPurpose #TeamPEScience #TeamBodybuildingCom #Bodybuildingcom #BestSelf #BiteMeals

"In a world of reinventions, it's never too late." - @samsmithworld 🎡.
I'll (try to) keep a long story short.
Last night at @exhaleyogalouisville 's Yin class, the wonderful instructor Cal had us visualize us with our younger selves. What they would tell us, and us them. Then, he asked about the journey from them to us. What occurred? What brought us from there to here? Who are we now?
That last bit got me - "Who am I?"
My eyes welled up a bit as I realized...
I don't know.
But the tears weren't sad - they were tears of release. It was a soulful revelation of sorts.
I'm being molded. Remodeled. Transformed.
We get locked into the idea of "finding ourselves." But you don't want to stay there too long - that's stagnancy. While many of my lifelong qualities, like strength, discipline, a strong will, and extreme determination, all remain, I'm not who I've been.
I don't know exactly what that means to me yet - I'm becoming. It's painful and it hurts and it's confusing, because it's unknown.
We all go through transformative periods throughout our lives. Find peace in being a blank page, pen in hand and ready to write, scribble, doodle, word vomit, whatever makes sense to you.
I encourage you to embrace your uncertainties today. They're molding you. Lean into and have a conversation with yourself. Be open.
The only constant is change. Hold on to what you're sure of, and let the rest float away.
Go somewhere that brings you peace within yourself - while I don't dance anymore, a good barre always does that for me. Stay present and free of judgement. Be like water - strong but freely flowing.
Let's grow together πŸ–€.

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