Today the ladies answer questions around the optimal time to work out, how to make the best of a poor workout schedule, and they provide a lot of actionable tips on how to approach binge eating at night and consistent sugar cravings.
That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available!
Send your feedback, questions, or topic ideas to musclescience4women@gmail.com.
Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
Today Ashleigh and Rachel talk about the "anabolic window" - what it is, how important is it really, and how you can optimally fuel before and after your workouts to maximize your recovery and your gains.
They also dive into the fraught and touchy subject of dieting for a wedding - how to do it safely and healthily, and when is it "too much"?
That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available!
Send your feedback, questions, or topic ideas to musclescience4women@gmail.com.
Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
In this episode Rachel and Ashleigh answer a listener question about how they met, and they reminisce about their "origin story" and talk about how they work now as cross-continental business partners.
They also dive into some brand new goals they have for themselves for 2025 and how they plan to accomplish those goals, and how listeners can better communicate their goals to their coaches in order to really get the results they want.
We also talk about the nuance of working out while sick: when it's fine to power through and when you should take a break and rest instead.
Finally, they give some recommendations for healthier/more natural skincare and makeup companies.
Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.
If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this important episode, Rachel and Ashleigh walk listeners through how they can have the "menopause" conversation with their doctor: the information you should have and bring to them, including symptoms and family history (and how to track said symptoms); and why it's important to have more specific goals to discuss than simply "I want to feel better." The ladies also chat about how to find a provider who specializes in, or at least is knowledgeable about, menopause.
This is an invaluable episode for any woman who is currently experiencing symptoms and wondering about the next steps - please share it with anyone you know who could benefit!
Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code musclescience4women@gmail.com.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
In this episode, Rachel talks about a camping adventure; the two ladies discuss whether or not there are "ideal rep ranges" for building strength and muscle; they dive into one listener's question about how to train for a marathon without impacting fertility; and, because you can never understand your body TOO well, they talk again about training around your period: should you train differently at different times of the month, and if so--how and why?
Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
In the final episode of 2024, Rachel and Ashleigh answer a question about weight loss from a male listener, highlighting some of the differences and similarities men and women face in their struggles to change body composition.
The women discuss the accuracy of various body-fat measurement tools, and they also dive into a slightly different take on the age-old question, "how can I train for endurance but also build muscle," from a serious endurance hiker. Lastly, Ashleigh has a pro-tip for how to make your homemade, high-protein ice cream EXTRA tasty.
Thank you to everyone who has listened and supported the show by subsribing, rating, reviewing, and sharing the podcast - and if you haven't yet there's still time! Also, please send any questions, topic ideas, embarassing fitness stories, or gym etiquette nightmares to musclescience4women@gmail.com.
This episode is brought to you by Active Stacks. They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Check out our programs below, and if you're a member of the military, first responder team, or medical industry, send us a message for a discount on our programs.
MSW Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
MSW Grow Your Glutes Workshop: https://www.rgfit.com/glutes
And our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Today Ashleigh asks an expert all the questions about red light therapy: Having dealt with health challenges in childhood and early adulthood, Scott Chaverri has always been passionate about all things health and wellness. After earning a BA in Psychology from Cornell University and a MBA in Finance from the Simon School of Business, Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries before founding his company, Mito Red Light, that delivers a range of red light and infrared products (at a very competitive price point) delivering science-backed and specific wavelengths and red light therapies to help improve skin health, recovery, sleep, and more.
We cover topics including:
To learn more about Mito Red Light Therapy and purchase your own, click here. http://www.MitoRedLight.com/discount/MUSCLEMAVEN?redirect=%2F%3Fafmc%3DMUSCLEMAVEN
Send your feedback, topic ideas, questions, and funny gym stories to musclescience4women@gmail.com.
Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Proper gym etiquette (ie, manners and common sense) is so important, but often overlooked - Rachel and Ashleigh get fired up over some of the most egregious issues we see in the gym. They also talk about Mukbang videos (what are they? Why do people like them? What are the health implications)? We talk about whether it's possible (or healthy) to get multiple days' worth of calories in a single meal, and how to boost your nutrition if you just can't eat liver (although Ashleigh thinks you should just suck it up and eat liver). All that and more in this episode!
If you do want to try organ meat supplements, we recommend you try Optimal Carnivore or Paleovalley's versions.
Send your feedback, topic ideas, questions, and funny gym stories to musclescience4women@gmail.com.
Our NEW sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.
Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this solo episode, Ashleigh updates you as she hits the halfway mark of her second pregnancy, including what's different or the same this time around, what's easier and what's more difficult, and anything that's surprised her along the way. She shares info on her supplement routine as well as how she's working out and eating, and her birth plans.
She also answers pregnancy questions from listeners about taking creatine in pregnancy, whether it's possible to build muscle while pregnant, navigating the challenges of returning to training postpartum, and more.
Have pregnancy-related questions for the pod? Send them, and any other topics or questions you have, to musclescience4women@gmail.com.
Our NEW sponsor is BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!
Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.
Resources mentioned in today's podcast:
Fuel for Pregnancy and Postpartum (ebook)
My Pregnancy, Birth, and Postpartum experience
https://pmc.ncbi.nlm.nih.gov/articles/PMC4007139/
https://www.hudson.org.au/news/creatine-and-pregnancy-what-you-need-to-know/
https://www.youtube.com/watch?v=2p5yd4Qp0Lw
Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode, Ashleigh speaks with Alison Mars, a Nutritional Therapy Practitioner and Cookbook author of The Paleo Gut Healing Cookbook, about managing Hashimoto's Thyroiditis and PCOS; how fertility, pregnancy, and parenthood can impact gut health; and all the things that play into our gut health that aren't food (hint, there's a lot). We dive into mental health practices, optimizing circadian rhythm, better and worse fitness routines, and definitively answer the question, "does walking count as exercise?"
This conversation is less about "here's exactly what you eat to heal your gut," and more a chat about how to LIVE in a way that promotes optimal digestion. It's a fun one, and I hope you enjoy it. Learn more about Alison and get some healthy recipes at FoodbyMars.com. Subscribe to her weekly newsletter and get a FREE 20-minute Paleo/AIP Meal Prep Plan right here.
Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!
Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.
This episode is also brought to you by Kion - they offer creatine monohydrate, Essential Amino Acids, organic coffee, clean protein, and other high-quality products for the discerning health enthusiast. Get up to 20% off your order at getkion.com/musclescienceSign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode, Ashleigh gives an update on her pregnancy; the ladies answer a question about how to slowly increase calories without gaining fat; dive into the benefits of magnesium supplement; discuss the pros and cons of putting young kids into formal sports; and more.
The book we mention is called Range: Why Generalists Triumph in a Specialized World, by David Epstein.
Send your questions, feedback, topic ideas, or just say at musclescience4women@gmail.com.
Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!
Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.
Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode, Ashleigh and Rachel answer questions from listeners:
All that and more - email musclescience4women@gmail.com with your questions, topic ideas, and feedback!
Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode, we discuss training and nutrition for women with PCOS, and also how to think about food cravings during your period; we discuss one of the biggest food-related challenges for women in losing fat that isn't talked about, and we give our unsolicited opinion this season's favorite flavor, pumpkin spice.
Wanna tell us what you think about pumpkin spice, or anything else? Send your questions, topic ideas, and feedback to musclescience4women@gmail.com
Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Who is the best and most well-rounded female athlete? What does it mean to be a well-rounded athlete anyway? Why are some "fitness" standards different for men and women (it must be the uterus...) Is cardio really "out" now, or are there types of cardio that can still be beneficial for building muscle and losing fat? Does exercise count as "therapy"? Ashleigh and Rachel discuss all these topics and more - plus, we have some more music playlist ideas for you. We hope you have as much fun listening to this episode as we did making it!
Send your thought experiments, funny gym stories, questions, and feedback to musclescience4women@gmail.com.
This episode is brought to you by Muscle Science for Women! Check out our programs below, and if you're a member of the military, first responder team, or medical industry, send us a message for a discount on our programs.
MSW Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
MSW Grow Your Glutes Workshop: https://www.rgfit.com/glutes
And our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode Rachel and Ashleigh are asked by a special listener to design the "perfect human meal;" they talk about what to do if whey protein and whey products are causing skin issues; and they chat about folic acid supplementation for women who may look to become pregnant - can you get enough from your food? Should pregnant women really be eating liver? What's the difference between folic acid and folate?
If you have any comments, feedback or questions for the podcast, send them to musclescience4women@gmail.com
For more information on the folic acid supplementation question, we recommend you give Lily Nichols, RDN a follow on social media and her website can be found here: https://lilynicholsrdn.com/?s=folic+acid
Here's an article from her website on folate/folic acid: https://lilynicholsrdn.com/?s=folic+acid
Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Today Ashleigh chats with personal trainer, nutritionist, best-selling author, and host of The Brian Keane Podcast about endurance racing as a bodybuilder; strength training for women; the biggest misconceptions about sustainable health; and much more. While we mostly talk to women, about women's issues, sometimes it's enlightening to learn about the similarities (and different perspectives) of coaches with different backgrounds than us, so we hope you find this one interesting!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this week's episode, Ashleigh and Rachel answer listener questions about how to juggle, prioritize, and properly rank all the big healthy lifestyle factors, especially as your life and goals change - we talk about the "Healthy Decision Tree" and how to determine when your priorities should change or when you should make adjustments to your plan. We also discuss how to stick to your goals and healthy habits if you happen to live with people who are not supportive, and in some cases seem like they're actively trying to sabotage you!
All that and more - please rate, review, subscribe, leave a comment on the podcast if you're listening in Spotify, and send all your questions or comments to musclescience4women@gmail.com.
Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode Rachel shares some big life news, Ashleigh discusses recent conversations about health and fitness with family members, and they answer some fun questions from listeners, including questions about the pros and cons of creatine cycling, and how to know if your strength training and sports-specific training is well balanced. The ladies may have also found one of the coolest podcast listeners ever...
Have questions, comments, feedback for us? Send it all to musclescience4women@gmail.com
Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Not everyone is trying to get leaner and smaller - lots of us want to get bigger and grow more size and muscle, and that can be just as difficult as leaning out. In this episode Ashleigh and Rachel answer listener questions about how to train and eat to GROW: training frequency and type, intensity, nutrition, and the tips you may be missing that could be stalling your growth.
We also talk about whether beef protein powder is a complete protein, and how you should be incorporating incomplete proteins into your overall meals and macros.
A reminder that if you are a member of the military, medical, or first-responder community, we offer discounts for all of our programs. Emails us at musclescience4women@gmail.com for the discount, or to send us any questions, comments, or topic ideas!
Shouout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode Ashleigh and Rachel talk technology (including some new fitness-related tech Ashleigh is loving, and their thoughts on the health risks of EMF's) but the big conversation today is about goals and standards. They discuss how important it is to have quantifiable goals (vs vague or purely emotional ones); the difference between having high standards and unrealistic ones; and how to audit your life and your goals so they match - because the alternative is always feeling like you're failing, not good enough, or not successful. It turns out, your goal is just as important as the plan you make to get you there - make sure you have the right goal AND the right training.
Questions, comments, or feedback? Send them to musclescience4women@gmail.com.
This episode is also brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex.
They have a special Anniversary Sale offer from August 11-18 only: use this link for 35% off and get a free gift with purchase! https://paleovalley.com/
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this short episode, Ashleigh and Rachel answer listener questions about how you know when it's time to eat more carbs, and offer some practical and tangible health tips for shift workers.
A reminder that if you are a member of the military, medical, or first-responder community, we offer discounts for all of our programs. Emails us at musclescience4women@gmail.com for the discount, or to send us any questions, comments, or topic ideas!
This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience
And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
The Women of Muscle Science are back from their summer break! Get ready for fun life updates, some silliness, and as always, plenty of education mixed in. This week the ladies answer questions about how to stay consistent with your fitness when you travel a lot for work; how to improve your workouts in general; and the age-old question: is it really harder for women to lose fat than men? And if so, WHY?! (and what can we do about it?)
Don't miss it - and please email musclescience4women@gmail.com with any feedback, questions or comments.
Here's the link to Ashleigh's blog post with three ways to improve your workouts now, without even changing your programming: https://ashleighvanhouten.com/blogs/news/three-ways-to-improve-your-workouts-today-without-changing-your-programming
We have an epic Amazon Prime deal from our show sponsor, Active Stacks - makers of high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. Head to this link and use the claim code 05PRIMEMSW https://www.amazon.com/
This episode is also brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this week's episode, Ashleigh and Rachel chat about how they manage their colds (including what they do to minimize sickness). They also answer questions from listeners about
Download Rachel's sick protocol: https://www.rgfit.com/blog/sick-protocol
All that and more - if you have questions, comments, or funny stories for the Muscle Science ladies, send them to musclescience4women@gmail.com.
This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience
And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.
Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
In this episode Rachel recaps a fun Vegas weekend, they talk about some of their favorite "on the go" snacks, and they answer a listener question about balancing strength training and marathon training.
The girls also go through a case study from a listener who is also a VERY common client profile: a woman in her 50's who has spent decades undereating, being extremely rigid and strict with their diet, over training and under recovering, and practicing a negative and fear-based mindset around food and training. This client is now, in menopause, struggling with minor weight gain and wondering if decades of habits are impossible to fix or change. There's a lot to unpack here and we hope you find it helpful!
This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com