#tenacityintensitypurpose

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Yesterday was nothing short of incredible πŸ’™
Ended up taking home second place in the #BodybuildingComSpokesmodelSearch alongside @brian.decosta πŸ’ͺ🏼! It was such an amazing and fun day at the LA Fit Expo.
I cannot thank @bodybuildingcom enough for their hospitality and for welcoming us with such open arms. They are such a genuine team πŸ’™ To my fellow finalists, I am so glad we got to spend the week together. You all truly made the experience and it's safe to say we've made some lifelong friendships this week 😊. To everyone who has commented, snapped, tweeted, or was there in the audience yesterday, thank you for supporting me and for being a part of my journey. My voice is already hoarse from meeting and talking to you guys πŸ˜‚. And above all, thank you Lord for carrying me through, time and time again πŸ™πŸΌ
Huge congrats to @_christiebailey and @nickcheadlefitness on your win! You guys are awesome πŸ’ͺ🏼
This opportunity has been the best and craziest ride. What a way to kick start 2017 πŸ™†πŸ». And to think... this is just the beginning 😌✨
Suit: @lidia_gurley
Makeup: @jessicakeehus
Tan: @cheatthebeach_bikinisnmartinis
Jewelry: @all_that_glitters_gems
Shoes: @theshoefairy_
Coach: @nicktongstrong
#IrrefutablePursuit #TenacityIntensityPurpose #BestSelf @bodybuildingcom @trainmag

Traps courtesy of the fact that I decided to start toying with Olympic lifting again πŸ€·πŸ»β€β™€οΈ
Nah but forreal. Long story short: a) I've been feelin reeeeally unathletic lately. Don't get me wrong, I love bodybuilding with all my heart. But I need some explosiveness and athletic development in my life. I also know that the physique I brought last season was LARGELY built by training as a performance athlete... funny thing where training like an athlete makes you look athletic. WAUW SUCH EPIPHANY πŸ™€ Annnd b) I figure if I'm gonna take a hot minute off from the bodybuilding stage, I may as well do this now because I'll have the energy availability to actually push weight (trying to Olympic lift in a severe prep deficit is miserable and a recovery nightmare... I've been there πŸ‘Ή)
For now? Just trying to re-learn the movements. Today was some front of the neck jerks (I prefer power jerks over split jerks) and snatch pulls, plus some good ol' back work afterwards. And my yearly set of bicep curls 😹. I feel slow and awkward and kinda like I did when I first learned to Oly lift. But dass okay, I shall acclimate. Holla at Brandon at @brute.strength for helping me get back into thangs ✊🏼πŸ’ͺ🏼
If you're relearning a skill or picking up a new one, here's what I've got for ya:
Cons - you feel squirmy, uncomfortable, vulnerable, and probably a bit discouraged because you feel like you suck.
Pros - you don't suck (you're learning something NEW), and the fact that you aren't the greatest at whatever it is means you have room to grow and learn and flourish along the way.
Build that beautiful mind/body/soul. From the inside out. Awkward, squirmy, weird moments and all. Even Wonder Woman had to learn how to be Wonder Woman πŸ˜‰πŸ’ͺ🏼❀
#TenacityIntensityPurpose #IrrefutablePursuit #brUTEstrength

FRIENDS! Super fun thing. MY NEW WEBSITE IS LIVE πŸŽ‰ Swipe to get a peek at it and click the link in my bio to see it in full force 😊
While you're there, be sure to subscribe to my email newsletter. I promise I won't inundate you with useless, pesky emails. What you WILL get, however, is up-to-date information regarding program releases, apparel releases (yeah you heard meh πŸ˜‰), coaching availability etc. My email subscribers will also get exclusive content and promo codes that no one else will get, so be sure you don't miss out on the fun! πŸ’™
Thank you so much to @heartcmsuk for helping me out with the site. Definitely couldn't have done it without you all!πŸ™πŸΌπŸ™ŒπŸΌ
(Photo: @shuttereyephoto )
#EmilyDuncanFitness #TenacityIntensityPurpose #FinallyDoingApparel #CominSoonYo

21 lessons from the 21st year of living:
1. Failure happens to all of us at varying stages - learn from it.
2. Keeping your own house clean is really freakin hard.
3. I really like cleaning my countertops πŸ€·πŸ»β€β™€οΈ
4. Forgiveness is good for the soul.
5. You will walk away from people/things/places/etc that you thought would be a part of you forever. That's okay.
6. They're called "growing pains" for a reason.
7. When you fail, fail forward.
8. I like wine a lot more than I thought I would πŸ˜‚πŸ·
9. You never know when God is going to bring exactly who you need into your life (hi @chanelcollette dass you).
10. You learn how much your parents have provided for you over the years the MOST when you move away.
11. "I love you," when meant sincerely, can never be said too many times.
12. Make decisions to please yourself, not others. It's impossible to make everyone happy.
13. The only way to keep learning is to keep trying.
14. You are never alone - even when you feel like you are.
15. What you say matters.
16. The best part about being a human is the ability to feel a wide spectrum of emotions.
17. Vulnerability breeds connection, growth, and love.
18. The world is a big beautiful place that deserves to be seen, felt, and experienced.
19. Dogs teach selflessness by they themselves loving you selflessly (@luna.duncan ❀). 20. You will be hurt and you will be loved; focus on the good.
21. Pursue everything with #TenacityIntensityPurpose πŸ˜‰β€
And now... 22. Whatchu got for me? (PS THANK YOUUU to everyone who has take part in the @tenacity.intensity.purpose preorder so far! Y'all are the best! ❀)
#TimeForSleeps #CheesecakeAndProseccoDidMeRight #LoveYall πŸ“Έ: @hayleypphotos

When the braids go up, you know it's goin down 😎. Keep reading (and swipe) to learn a little something about training volume, how to track it, and why it's important πŸ’ͺ🏼
--
I'm sure y'all have seen my training journal in my videos or IG stories at some point in time πŸ““. The main reason I have a training journal is so that I can track what is known as volume. πŸ‘‰πŸΌVolume = sets x reps x weightπŸ‘ˆπŸΌ
You may be thinking "well that's great Em, you know what you lifted. But why does that matter?"
Training volume is one of the key elements to muscle strength and hypertrophy manipulation. If you want to grow your muscles, your training volume needs to gradually go up over time (this ties in with the concept of progressive overload, but progressive overload doesn't just apply to weight lifted or rep schemes). Anyway. Don't get off track, Ems.
If you swipe all the way through, you'll see some photos of my training log. Last week, I did a 5x5 on hips thrusts with 225lbs. This week, my goal was to increase my overall volume, so I did one set of 5 at 225, then the remaining 4 at 235.
I applied the same concept to the rest of my lifts, aside from squats, where intensity was higher but volume was lower.
You can increase volume by either adding a couple of pounds to a lift or a couple of reps compared to the previous week's rep scheme.
There ya have it! If you want to get stronger/grow muscle, your training volume needs to fluctuate. It's also important to note that you can't just increase volume indefinitely (you will hit a wall at some point), and that's where things like deloads and different training intensity techniques come into play. Pure strength programming is also different in terms of volume fluctuations compared to hypertrophy training (I do a mixture of the two). It's hard to condense a topic like that into an IG caption, but hopefully you get the gist! Start monitoring your training volume and see where that gets ya πŸ’ͺ🏼
#IrrefutiblePursuit #TenacityIntensityPurpose #TeamPEScience #TEAMBodybuildingcom #bodybuildingcom #BestSelf #BiteMeals #EmilyDuncanFitness

One last workout before heading to the U.K. bright and early tomorrow for FitCon with @pescience πŸ’ͺ🏼. Can't wait to hang with my teammates @amandabuccifit , @vval_e , @bdccarpenter , and @sophie_aris , explore England (and Paris after), and meet YOU guys! I've never been to an international expo, so this should be a really cool and different experience. I love getting to make real-time connections with my online audience... I can't even begin to express how much your time, stories, hugs, and love mean to me πŸ’™
One of my goals for 2017 was to visit a new country... and I'm knocking out 2 in one week 😳. I feel extremely blessed to have the opportunity to travel as a part of my job as an athlete with @pescience , and to have the privilege to travel for leisure. Juggling school, work, training, and simply keeping up with general human responsibilities overwhelms me sometimes, but experiences like this remind me part of why it's all worth it πŸ’™. While I've worked hard to be "where I am" (where even is that exactly?ΒΏ I've got a long way to go still), I wouldn't be here if y'all weren't here too. Much love πŸ™πŸΌ
#TeamPEScience #TenacityIntensityPurpose #HarryPotterWorldHereICome

Day one of shooting 🎬 is a check βœ”οΈπŸ˜Š. It's safe to say that @bodybuildingcom is one of the best hosts ever πŸ’™. My favorite part of the day was our group interview where we got to really dive deep with each of the finalists and hear each other's stories in real time. Things definitely got emotional and I can honestly say that everyone in this group truly is so special πŸ™πŸΌ. Now it's time to get ready for a Steelheads hockey game with the crew πŸ˜ŠπŸ’. Thank you all for your continued support and to @bodybuildingcom for such hospitality! Absorbing every possible second of this πŸ’™πŸ™πŸΌ
#BodybuildingComSpokesmodelSearch #BodybuildingCom #BestSelf #IrrefutablePursuit #TenacityIntensityPurpose

A lil physique update from the YouTube video I uploaded this morning! Blacked out the suit because I'm keeping the color a surprise πŸ˜‚. Idk if anyone actually cares, but I do lol. I'm weird about that stuff 😬
A week out from competing at the LA Fit Expo. I'm gonna be reeeeeal here. It's definitely hard for me stepping on stage not being as lean as I'm used to. When you compete in the NPC, especially at the National level, you begin to hold yourself to a certain standard at times. I'm SUPPOSED to go on stage at those shows extremely lean. Like, 10+lbs lighter than I am now. Again, an EXTREME. But going into the #BodybuildingComSpokesmodelSearch, I knew I didn't need to be scary shredded. As I've mentioned before, my aim was to bring a more realistic and marketable level of fitness, and I was at peace with that πŸ™πŸΌ
So in that sense, this has been a challenge for me. I've gotten pretty proficient at appreciating my physique at all stages of my journey, so this is like a "level up" if you will - appreciating my physique on a STAGE with a different look. πŸ‘™
I also have to pull myself back and a) remember that I'm still very lean for the average person AND I look/am a lot healthier than I am when I go on an NPC stage πŸ’ͺ🏼, and b) remembering the amazing opportunity this is. I would be a blooming IDIOT if I failed to enjoy the ride because of a few pounds πŸ™„. Like @ohilyssa says, "A leaner you is not a better you, it's just a different you." I still work just as hard and I'm still gonna rock it πŸ’ƒπŸ». Just in a different way ❀️✨
Also, be sure to follow along on my @bodybuildingcom Snapchat takeover today! πŸ‘»: bodybuildingcom
#IrrefutablePursuit #TenacityIntensityPurpose #BestSelf #GonnaFlexMyQuadsOnStageLikeADude

One of the coolest, most humbling things is seeing your IG stories/posts/etc with your @tenacity.intensity.purpose orders ❀️. I've wanted to do some kind of branded apparel for a while, and seeing you all not only support it, but adopt the message for yourselves and what it means to YOU is so freaking heartwarming. And the fact that we were able to make a donation to a nonprofit like @strengthinourvoices only added to that warm, fuzzy feeling ❀️. --
As you continue to get your orders in, please feel free to post and tag @tenacity.intensity.purpose if you wish! I love seeing the posts ✨. If you have any issues upon receiving your order, please fill out the contact form on my site, www.emilyduncanfitness.com πŸ‘πŸΌ
--
In the meantime, I'm gearing up for the next launch. The goal is to release 3 new items. If you have any requests (hats, tanks, etc etc), please feel free to leave them below! I genuinely want your feedback and value your input, time, and support. --
Thank you from the bottom of my heart for bringing this mantra to life with me. It means the world ❀️
#TenacityIntensityPurpose (πŸ“Έ: @hayleypphotos )

MOST RECENT

So damn happy with today's leg day! I had great music, great motivation and a killer pump! Really trying to improve time under tension and focus on the muscles I'm trying to work (dat booty πŸ˜†). ---------------------------------- #BPITeamPOWER #60daywar #bootyworkout #bootypump #legsandglutes #legday #walkinglunges #legpress #resistancebands #strongwomen #strongnotskinny #TenacityIntensityPurpose #strongerasacommunity #igniteyourfire #health #fitness #fitmom #fitgirls #justme #happy #goals #crushinit

What's in my gym bag? (Way too much πŸ˜…)
-pre-workouts
-bcaas
-blender bottle
-sweat wrap
-lifting belt
-ankle straps
-wrist/grip wraps
-resistance bands
-lacrosse balls
-notebook and pencil
-deodorant
-perfume
-extra leggings and socks
-hair ties
-icy hot
-bandaids
-quarters for vending machines
-gym key
-chucks for leg day
-Nike fury 2s for cardio/other
-sneaker balls
-bluetooth headphones
-emergency earbuds
What are your must-haves for the gym?? Comment below! πŸ€—πŸ˜πŸ’ͺ🏻 #tenacityintensitypurpose #irrefutablepursuit #grindandbegrateful #bealternate #fitspo #bestself #gymbag

Some pictures from our happy place❀️ waking up in the mountains and jumping in the hot tub right away every morning does wonders for injuries πŸ˜‚πŸ˜waking up in Nashville isn't too bad eitherπŸ‘ I felt SO good through out vacation- the only semi serious pain I experienced was from riding all day in the mountains 🏍🏍 and even that went away quickly πŸŽ‰ the humidity did me good πŸ”₯I'm getting closer and closer to being able to lift again but right now I'm only focusing on getting my body healthy enough to work out how I want to instead of focusing on how my body looks- that's the easy part to change when the time is right.. but my body mechanics and ability to do everyday things again with my hands and back-that is what's important! Walking when I'm 30>abs. Wanting to be fit is one thing- sacrificing your health for it is another completely and I have learned my lesson in the past trying to "recover" or ignore how awful I felt while still pushing myself to be perfect.. all it does is do more damage in the long run. Be confident as you right now πŸ€— not just the you in the "after" picture.
#rantover #oopsididitagain #confidence #positivevibes #nashville #tennessee #smokeymountains #vacation #happy #recovery #beyou #motivation #physicaltherapy #progress #husbandgoals #inspire #love #peptalk #tenacityintensitypurpose #wonderwomenmentality

Today's reminders:
1.) Love yourself for who you are. No one else has all of your unique qualities. No one else can bring what you have to offer to the table.
2.) Focus on the good. What you focus on most, you will notice most.
3.) Express gratitude. Again, what you focus on most, you will notice mostβ€”there's ALWAYS something to be grateful for.
4.) Treat others well. Everyone's here doing the same thing: trying to fight our battles and succeed in life. Respect others and their grind.
Dats it. πŸ€— I hope you all have a great Thursday! #goodvibesonly #bestself #positivity #irrefutablepursuit #tenacityintensitypurpose #grindandbegrateful #fitspo #selfie

Good morning Insta-fam.β˜€οΈ Happy Tuesday!
Today I have an important question for you: what are you waiting for?
The timing will never be perfect.
You may never feel ready.
You will likely always be a little scared.
Choose to push past the fear and doubt. Take a step in the right direction today, a step towards your goals, even if you don't feel prepared. Step out in faith and get ready for something amazing to happen because there's no time like the present.πŸ’ͺ🏻
#faithoverfear #bestself #irrefutablepursuit #tenacityintensitypurpose #grindandbegrateful #girlswholiftheavy #fitspo #betheremnant #armday #tiptuesday

When the braids go up, you know it's goin down 😎. Keep reading (and swipe) to learn a little something about training volume, how to track it, and why it's important πŸ’ͺ🏼
--
I'm sure y'all have seen my training journal in my videos or IG stories at some point in time πŸ““. The main reason I have a training journal is so that I can track what is known as volume. πŸ‘‰πŸΌVolume = sets x reps x weightπŸ‘ˆπŸΌ
You may be thinking "well that's great Em, you know what you lifted. But why does that matter?"
Training volume is one of the key elements to muscle strength and hypertrophy manipulation. If you want to grow your muscles, your training volume needs to gradually go up over time (this ties in with the concept of progressive overload, but progressive overload doesn't just apply to weight lifted or rep schemes). Anyway. Don't get off track, Ems.
If you swipe all the way through, you'll see some photos of my training log. Last week, I did a 5x5 on hips thrusts with 225lbs. This week, my goal was to increase my overall volume, so I did one set of 5 at 225, then the remaining 4 at 235.
I applied the same concept to the rest of my lifts, aside from squats, where intensity was higher but volume was lower.
You can increase volume by either adding a couple of pounds to a lift or a couple of reps compared to the previous week's rep scheme.
There ya have it! If you want to get stronger/grow muscle, your training volume needs to fluctuate. It's also important to note that you can't just increase volume indefinitely (you will hit a wall at some point), and that's where things like deloads and different training intensity techniques come into play. Pure strength programming is also different in terms of volume fluctuations compared to hypertrophy training (I do a mixture of the two). It's hard to condense a topic like that into an IG caption, but hopefully you get the gist! Start monitoring your training volume and see where that gets ya πŸ’ͺ🏼
#IrrefutiblePursuit #TenacityIntensityPurpose #TeamPEScience #TEAMBodybuildingcom #bodybuildingcom #BestSelf #BiteMeals #EmilyDuncanFitness

What is fitness to you? I'm realizing that my answer to this question is always changing, depending on my current circumstances.
Sometimes, fitness is about reaching goals: weight loss, muscle gains, increased endurance, etc.
And sometimes, fitness is about therapyβ€”clearing my head and putting negative emotions into positive actions.
But still other times, fitness has to take a back seat. This is one of those times. I'm still training hard and loving it, but I'm also prioritizing my friends. In my life, that can mean skipping a workout to go out to eat with them, or it can mean eating candy that's not in my macros, or it can mean being super sleep-deprived. πŸ€·πŸ»β€β™€οΈ
And that's okay. I still love myself. I still love training. It's okay for your definition of fitness to change.πŸ’•
#bestself #irrefutablepursuit #tenacityintensitypurpose #goodvibesonly #grindandbegrateful #selflove #fitspo #balance

Swipey swipe for post workout goodness (oats, raspberries, cacao nibs, and vegan PB protein), your usual 30% off @pescience discount (code EMILY 😊), and some feels from my latest blog post that I've linked in my bio should you care to read. //
Small update on how things are going in my corner of the universe trying to battle PCOS and all that comes with it. 1️⃣My traps are still hanging on, and my delts are tryyyyyying so hard to make a comeback. Believe me, I want them back too 😭😭
2️⃣I'm also noticing my actual waist starting to reappear a bit. If you watched my "Something Isn't Right" video, you heard me talk about one of my red flags 🚩🚩🚩 indicating hormonal imbalance was abnormal fat storage in my midsection. While I've never been able to keep a 6 pack year round, I still had a fairly tight waistline. Seeing less inflammation (I think it's a combo of fat storage + inflammation, as inflammation as a typical response to a stressed system) is definitely a step in the right direction. 3️⃣My anxiety has been SO. MUCH. BETTER. I don't feel depressed OR excessively anxious anymore. It just kind of dawned on me the other day. I was thinking, and just realized, "Oh my gosh. My head feels so much clearer and I don't feel this immense metaphoric weight on my shoulders." Thank you Jesus πŸ™πŸΌπŸ’›
4️⃣I've been sleeping more soundly and naturally waking up earlier. Before, I was constantly tired, sleeping 10+ hours a night, and now I'm sleeping around a comfortable 8 1/2-9 and feeling energized throughout my day πŸ’ͺ🏼
So ya. That's where I'm at currently. I'm going back to my reproductive endocrinologist for more testing + an ultrasound at the end of the month. I also stopped taking birth control because it did NOT feel right once again, so I listened to my body and my instinct.
Ladies, take charge of your health. Be an advocate for your health. Speak up if something feels wrong. I can do this, and so can you. Thank you all for all of your support so far in this journey πŸ’›πŸ’›πŸ’›
#TenacityIntensityPurpose #IrrefutiblePursuit #TeamPEScience #TEAMBodybuildingcom #BestSelf #bodybuildingcom #BiteMeals @bodybuildingcom

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