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#tenacityintensitypurpose

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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.
Anyways.
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

june 2014 ---> july 2016 ---> September 2017 #GainingWeightIsCool. i wish that i had someone to tell me - when i was the little lost girl on the left - that i was one day going to be MORE than "just fine" and that with some hard work and some unabashed self lovin, i was going to one day feel comfortable in my own skin @ a weight that would've terrified the little 2014 me. so if you're out there struggling with your goals, or your body, or your mental sanity, giiiiiiirl, i feel you. but you're a powerhouse and you're gonna one day be MORE than just fine...i promise! AND you should trust me because I'm not one of those "fit chicks"...just a mushy, regular human who loves to lift and sweat as much as I love booze and cake. #TenacityIntensityPurpose #ShoutoutToCarbsAndPlantsForGettingMeHere #DidItForMe #AmandaMadeMePostThis

Tenacity: persistence, determination, strength of grip.
β€’β€’β€’
Intensity: extreme degree of strength, force, energy, or feeling.
β€’β€’β€’
Purpose: the reason for which something is done or created; the reason for which something exists.
#TenacityIntensityPurpose #fitness #thickthighs #hipdips
@em_dunc @tenacity.intensity.purpose

Good news, friends! Some of y'all have already started receiving your orders and the rest are being shipped out this Thursday ❀. I can't wait to see you all rocking your apparel. I'd love to see/hear what #TenacityIntensityPurpose means to you and can't wait to repost some of your photos here on our page!
--
I couldn't have done this without you all, and the support you've shown means the world. God bless ❀

Trying to take notes from @em_dunc on makeup anddd life. Can't let the negative things get you down if you're focused enough on the positives and the growth. 🀘🏼 off to kill the leggies now. #staypositive #focused #tenacityintensitypurpose

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

Two days out from the Arnold (my first show of the season where I took 2nd) vs. this morning.
I had a verrrry long prep (36 weeks πŸ˜…) and ended my season in mid June at Jr. Nationals, where I took home 4th. While I love competing, by the end, I was ready to growwwww!
Consider this your #ThrowbackThursday // #TransformationTuesday reminder that if you TRULY want to grow and get better for you next competition season, you πŸ™…πŸ»CANNOTπŸ™…πŸ» stay stage lean. It doesn't work like that. You need to put some weight on your body, some weight on the barbell πŸ’ͺ🏼, and some more food in your mouth. Grow more quality muscle tissue and allow hormones and metabolism to restore from a depleted state.
WAY too many people try to stay stage lean for long periods of time because they're afraid to gain weight.
Guess what? You need to gain weight after a show. And besides, I think I look pretty damn good in both photos πŸ’πŸ». Different bodies for different seasons. Prep vs growth. It's all a process. And it's all beautiful.
β€’Don't be afraid to get better.β€’
#IrrefutablePursuit #EmilyDuncanFitness #TenacityIntensityPurpose
(Hi to my mom on the inversion table lol)

It’s back.... our first RJ tie recipient of the year goes to @emilydanaotto ... hopefully she remembers to put those guns away at the airport #shebenches120lbs #tenacityintensitypurpose

Can we all just take a moment to check out this and 😍😍 Loving the color combo and that beautiful soul shining through ❀️❀️
#Repost @ridwana_zaman (@get_repost)
・・・
me: @lululemon is so overpriced i will never buy from them again
also me: *buys two more pair of leggings*
---------------------
on a serious note, this phrase has helped me through my days. ever since @em_dunc started hashtaging it, i started applying to it to my everyday life, relating to it, and using it to get me through those mentally tough days. waking up everyday with #tenacityintensitypurpose. being able to wear it now, knowing a portion of the proceeds will be donated to a mental health organization, and that will in turn help others, that's something i can get behind.
TENACITY INTENSITY PURPOSE
β€’β€’β€’
tenacity: the quality or fact of being very determined
intensity: great energy, strength, concentration, vehemence
purpose: the reason for which something is done or created or for which something exists
✨✨✨
#recovery

MOST RECENT

Low quality selfie just trying to show dem shoulder boulders I’ve been working so hard for. You’ll have to πŸ‘€ real hard though. Also, if you could go and take my instastory poll it would be mighty helpful. #IsItTooEarlyForChrismasDecorations #IDontThinkSo #ButImHostingThanksgiving #SooooπŸ€·πŸΌβ€β™€οΈ

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.
Anyways.
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

Some days when I get I my own head about crap I need to remind myself of one of my favorite quotes/sayings that my girl @megsquats said #BeMoreNotLess β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Honestly in a world of people and influencers that we follow everyday that are constantly dieting and trying to shrink and be less of themselves it’s hard to see yourself not fit that β€œskinny and fit” standard. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
No part of me is small, I’m #thickncurvy and some days I love it, other days I freaking struggle. I don’t say that in a way of wanting compliments or whatever because I know my worth is far beyond just a physique that I possess. I say that because damn we all struggle! And sometimes you just need to be reminded that there are other people going through all the same shit as you, and some who have it wayyyy harder. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I honestly don’t have much else to say than that and really don’t know what my total point was, other than I just wanted to share how I’m feeling about myself right now in hopes that it might help someone else know that they aren’t the only one struggling with body image in a world full of β€œperfection” ❀️ #LeahMaeLifts

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

If you aren’t checking out my instastory then you’re definitely missing out on any and all shenanigans, and also cats, lots of cats. ✌🏼 #CrazyCatLady #ButAlsoMarried #HowDoesThatWork?

when all ur back & bicep day pics always look the same #sorrynotsorry πŸ€·πŸΌβ€β™€οΈπŸ’ͺ🏼

Just trying to be a douche and take selfies before my workout but Ollie apparently needed attention πŸ˜‚πŸ˜
β€’β€’β€’
Time to destroy my shoulders so I can have boulder shoulders w/ veins in them like all the other cool kids 😈😈

Sumo sets of 8x3 with 225 pounds and some of the other exercises from my pull day. (Although I look like I might breakout into interpretive dance during my set up πŸ˜‚)
FULL WORKOUT IN THE COMMENTS BELOW
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I’m definitely happy and excited about how pulling sumo has felt the last couple of weeks. I’m going to continue to train it as my primary stance while also occasionally working in some conventional so I don’t lose my form with it. I’m really hoping to see this lift peak up over 300 in the next couple of weeks and to continue to just build it from there. I see brighter things ahead for me in powerlifting, especially now that I’ve finally started to figure out MY body and not make it do things based off of how I THINK it should be done. Everything feels good! Like I said in my rest day post, listen to your body fam, it will tell you everything that you need to know.
(Everything in the video is sped up to 1.25 to fit insta πŸ™ƒ) β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
🎢: Buddha by Kontekst
@kontekstmusic
https://soundcloud.com/kontekstmusic

Gains ain't loyal. U need to train like an angry mad man to teach them loyalty.
On second thoughts, the pic sums up my life. Work, weights and water, the 3 Ws which are an integral part of my life.
#gainsπŸ’ͺ #arms #bigpython #focused #tenacityintensitypurpose #eattrainsleeprepeat #noidadiaries

If regular creative activity is a route to clarity , insight , wellbeing, and wisdom , then imagine what prolific creative activity can do for us all. Art is the remedy ❀️ Dramatically developing our OWN ideas by providing challenging amounts of creative activity for ourselves opens doors within our consciousness and boosts our understanding of our individual capabilities . We experience what we put in . The more we delve , the more strength and understanding we attain . Developing our own ideas , which can take longer than the usual idea of what creative activity is ( which is often simply copying or recreating something we see / what we think others will like or want etc ) offers rewards of understanding firsthand just how capable we are at creating the NEW. This route requires us to be comfortable with being uncomfortable . In the process of progression and creative process ; being ok with not getting it 'right ' is crucial for the tenacity required to continue on creating even if others do not understand or dislike what we are creating . Nature rewards courage and unraveling from what we have been told we are capable of takes lots of work trying and tenacity . It takes faith in believing what has yet to happen . It takes faith . We stick in this process by retaining faith regardless of what we think , it is a natural progression ... We bravely keep going pulling from inside and expressing it outside , all the way , regardless of how long it takes or how fruitless it seems , and we experience firsthand that nature rewards courage . Reading inspirational quotes or other's wisdom never goes as far as firsthand experience of such . Art is the remedy ❀️ Get creative . Get free . We are all creative . Every insane , inhumane system crumbles when enough of us learn how very capable we are and it's way more than we currently think we are . #artist #artinprogress #multitasking #prolificartist #mcdecoy #wisdomcomeswithexperience #tenacityintensitypurpose #ascention #dmt #cageless #artistheremedy #art #artista #528hz ❀️

Today I am going to accept the fact that I've basically been bulking for over a year and 90% of my clothes will never fit again even if I cut so here's to getting rid of 90% of my closet 😈 (Sep 2016 πŸ‘‰πŸ‘‰ now)

REST DAY
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Today I’m taking some very necessary rest, the new training program that I started is pretty heavy in terms of volume, and if I don’t take the proper time to recover my CNS then I’m going to be in trouble realllll fast. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Taking proper time to recover is one of the best things that you can do for your body. Staying healthy in all aspects is the name of my game right now, and if that means resting then by all means that’s what I’m going to do. πŸ—£πŸ‘‚πŸΌListen to your body fam, I promise it will tell you exactly what you need.

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

I'm just getting really pumped for the next launch so here's a throwback to the last one πŸ™†πŸ». Getting one step closer every day πŸ’›. I got to see the samples the other day and the fabric is EVERYTHING πŸ™ŒπŸΌπŸ™ŒπŸΌπŸ™ŒπŸΌπŸ™ŒπŸΌπŸ™ŒπŸΌ. I'm so ready for you guys to feel it, wear it, and love it πŸ’›. 3 new items will be dropping with limited stock, so be sure you're subscribed to my email list (just go to www.emilyduncanfitness.com to subscribe) as they're the first to know ☺️. #TenacityIntensityPurpose #EmilyDuncanFitness

Wednesday I started a new training program (omg in the middle of the week?!?) why yes, in the middle of the week. Just because it’s not a Monday doesn’t mean you can’t change up your goals or set some goals for the very first time! You don’t have to wait around for Monday or New Years Eve or whatever day of the week/year you’ve deemed the β€˜best’ time to set a goal. Sometimes you just need to do it when your head is right! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I’m super excited to start this new training split. I’ll be benching 3 times a week, and deadlifting and squatting twice a week. I’m pumped about benching 3 times a week and can’t wait to see how the volume effects my 1RM. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
If you’ve been following me for a while then you know I’ve been chasing that 135 PR (all mental at this point) for a HOT MINUTE. I’ve come close a few times but just haven’t been able to complete the rep. I guess we’ll see where this training cycle lands me in 4 weeks! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#LeahMaeLifts #MakeGoalsAndSmashThem

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

TMW you change your hair color and this is the last old gym picture you can use without hash tagging TBT πŸ™ƒπŸ˜‚

"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–€.
#TenacityIntensityPurpose

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