#71 Introduction to 2025

#72 Goal Setting

🎙️ Episode 72 – Goal Setting That Actually Works Welcome back to Dms with Em! Let’s be real—January rolls around, and everyone’s fired up with New Year energy, writing lists, setting resolutions, and dreaming big. But by the time March hits? Life’s back in full swing, and most of those goals are gathering dust. Sound familiar? This episode is your reminder that goal setting isn’t just for January. In fact, now is the perfect time to revisit, refresh, or totally rework your goals. Whether you've fallen off track or you're ready to aim higher, this chat is for you. I’m sharing how I’ve flipped the traditional SMART goal framework on its head—making it more relatable, flexible, and real-life friendly. Let’s ditch the pressure and perfectionism and instead focus on setting goals that actually feel good and work for you. You'll walk away with:✅ A simple mindset shift to reset your goals ✅ Tips to keep momentum going throughout the year ✅ My take on making SMART goals more human ✅ Permission to change your mind and evolve your goals 💬 Don’t forget to share this episode, tag us, and let me know your favourite takeaway. I love hearing what lands for you! 👉 Follow along and connect: 📸 Dms with Em — @dms_with_em [https://www.instagram.com/dms_with_em/] 📸 Em Rasmussen — @emarasmussen_ [https://www.instagram.com/emarasmussen_/] 🌐 Recreate Wellbeing — www.recreatewellbeing.com.au [http://www.recreatewellbeing.com.au] Let’s keep setting goals, not just once a year—but all year round.

#71 Introduction to 2025

🎙Welcome to Season 3 ofDMs with Em! 🎧 We’re back—and this season is bigger, bolder, and more inspiring than ever! In this special kickoff episode, your host,Ema Rasmussen, takes you behind the scenes to share the exciting new direction ofDMs with Em. ✨Here’s what you’ll discover: * The Vision for Season 3: Ema breaks down what’s changing, what’s staying the same, and how this season will dive even deeper into the raw, real, and educational conversations you love. * Get to Know Your Host: Ever wondered who Ema is beyond the mic? Learn about her journey, the experiences that shaped her, and her passion for creating a space where stories connect, inspire, and challenge us. * The Origin Story: Find out howDMs with Em started, the meaning behind the name, and how a simple idea grew into a platform that’s touched lives around the world. Even find out how the podcast has changed it's name since season 1 and why * What’s Coming Up: From powerful solo episodes to thought-provoking guest interviews, Ema shares a sneak peek of the topics, themes, and voices that will define Season 3. Whether you’ve been part of theDMs with Em community since day one or you’re just tuning in, this episode is the perfect place to start. 💬Hit play, get inspired, and let’s dive into Season 3 together! 🚀 🎧 Stay Connected: * 📲Follow the Podcast:DMs with Em on Instagram [https://www.instagram.com/dms_with_em/] * 👋Connect with Ema Rasmussen:Instagram [https://www.instagram.com/emarasmussen_/] * 🌿Explore Recreate Wellbeing:Website [www.recreatewellbeing.com.au] |Instagram [https://www.instagram.com/recreate_wellbeing/]

#70 Wrapping Up 2024

Episode 70: Wrapping Up 2024 on a High Note! It's the season finale of Dms with Ems—but we're not saying goodbye! Join me, Ema Rasmussen, as we reflect on an incredible year of solo episodes, top guests, and inspiring stories. I’m beyond grateful for the support this year and excited for even bigger things in 2025 with Recreate Wellbeing and the podcast. Top 3 Solo Episodes: 1. Intro to Dms with Em [https://open.spotify.com/episode/6gIDC7AbmjWuykXom0lz21?si=5RK4NuNDR1-rwUyn34A7HQ] 2. Recovery [https://open.spotify.com/episode/4C7WWPvQJiZ31PfWcauKdu?si=k4jTd4-wTJecqouUGYWaeg] 3. Bali Holiday [https://open.spotify.com/episode/0M5QxgcVUepinQOMf3tapF?si=3IWXiYuMT7-tLlslUdc3gg] Top Guest Episodes of 2024: 1. Nic Dowse [https://open.spotify.com/episode/4X3fJlPJDeD2ox0hh0XyRJ?si=BIFe5LmYQMaAKDxBzsHPOg] 2. Deneille Saunders [https://open.spotify.com/episode/3UqTsqGxGtEswUKCS6J9Ah?si=IZfgKU8VT5aM_f_HR35JYw] 3. Izzy [https://open.spotify.com/episode/7HKGo4BfxuXVjvfxjYyRwp?si=jOHK8dyLQOiD2Waxzt2f1w] Top 3 Countries Listening: 1. Australia 2. USA 3. China Honorable Mentions: * Matty Papa [https://www.instagram.com/mattypapa_pro/] * Julie Wong [https://www.instagram.com/julie_lock_health/] * Sarah Andrews [https://www.instagram.com/sarahandrews__/] * Kole Cavanagh [https://www.instagram.com/coach_kole/] * Emily [https://open.spotify.com/episode/7woQnepB8tBzbj95Y89NzGsi=kf6y0NoxRyyyowd_cxJNFQ] * James Curwood, Ignite Talks Podcast [https://www.instagram.com/ignitetalks.podcast/] Thank you for supporting Dms with Ems in 2024! To support the podcast further, tune in, share your favorite episodes, and leave a review to help us grow. Be sure to catch up on all 70 episodes, and get ready for more inspiring moments in 2025!

#69 Beyond the Scale

Episode 69: Beyond the Scale – A New Way to Look at Health Welcome back to Dms with Ems! In today’s episode, we’re talking about why the skinniest body isn’t always the healthiest. We’ll break down common myths about weight and health and explore why real wellness is about so much more than a number on the scale. I’ll share ways to measure progress without weighing yourself, like tracking your strength, flexibility, energy levels, and mental clarity. Health should feel good, not like a constant struggle! This episode is all about finding healthy changes you can celebrate, helping you feel stronger and more confident in your own body. If you’re enjoying the podcast, please help us spread the word by sharing it with friends or leaving a review. Every bit of support helps keep these important conversations going! Connect with me on Instagram: Personal: @emarasmussen_ [https://www.instagram.com/emarasmussen_/] Podcast: @dms_with_em [https://www.instagram.com/dms_with_em/]

#68 Lily Mcconachy - Body building

Episode 68: From ICN to IFBB with Lily – Pushing Boundaries on the Bodybuilding Stage! In this exciting episode of Dms with Ems, we’re joined by a very special guest and my former bodybuilding partner, Lily! We competed together back in 2021 under ICN, but Lily has taken things to the next level, stepping onto the IFBB stage—widely considered the gold standard in the bodybuilding world. Lily shares the ups, downs, and everything in between on her journey to IFBB. From intense training to mental resilience, she opens up about what it’s like to compete at this elite level and how it differed from our ICN days. And, of course, we couldn’t forget to chat about the curveballs thrown by COVID—lockdowns and all—during her last prep. Curious about the major differences between ICN and IFBB? Lily breaks it down with insights you won’t want to miss. Tune in, catch the vibe, and support the podcast! Let’s connect on Insta: * Lily’s IG [https://www.instagram.com/lily_bfit/] * Ema’s IG [https://www.instagram.com/emarasmussen_/] * Dms with Ems IG [https://www.instagram.com/dms_with_em/] Enjoy the listen, and let’s keep inspiring each other on this journey! 🌟