In the LAST episode of 2023, Ashleigh and Rachel talk about goals and answer listener questions about:

• Training around injuries: how to keep training, how to avoid making injuries worse, and how to know when it's time to back off or keep going
• Reverse dieting - what it means, how to do it, and why your diet may be holding you back from your goals
• Running training (and how you can train for endurance and strength at the same time

All that and more! Email your comments, feedback, topic suggestions and questions to musclescience4women@gmail.com

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Shoutout to our show sponsor Active Stacks! They make high-quality collagen protein 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. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

In this episode, Ashleigh speaks with Erin Power, the coaching and curriculum director at the Primal Health Coach Institute about the complex and layered relationship between a health/fitness/nutrition coach and their client. They dive into topics like:

• How to get the most out of your coach (and pick the right one)
• Goal-setting: when it's useful, when it's not, and how to feel good in between goals
• What does mindset mean? Can we really change our mindset to help reach our health goals?
• Why isn't there more attention paid to longevity and sustainability in the health industry? (spoiler, because if more coaches actually taught clients to be self-sufficient they'd be out of work!)
• Some tips on how to work smarter, not harder, on your health

And a lot more! This is like a brief mastermind into how coaching works, a behind-the-scenes look at the human beings who work to improve the lives and health of their clients - because we have failures and worries about it too.

In this episode, Ashleigh and Rachel answer more listener questions, like:

• What to do when your training goals conflict with your work requirements
• How to optimize training around high-stress jobs and shift work
• How to know when you're too sore to work out
• How to continue to traing your glutes even if they're already "too big"....

And much more! Remember, if you're a first responder, medical professionl or military member you get a special discount on all Muscle Science for Women programs. Email us a musclescience4women@gmail.com for the discount or to send in a question or topic for the podcast.

Thank you to our new show sponsor, CanadianProtein.com, where you can find everything you need to help you reach your fitness goals: creatine monohydrate, whey protein in every flavor you can think of, vegan protein (if you're into that), greens powder, all high quality and incredibly affordable prices. Get free shipping in Canada when you spend more than $99 and free shipping to the U.S. on orders over $149. Check out our favorite creatine product here:  https://canadianprotein.com/products/creatine-monohydrate?sca_ref=4752819.iCBCZXTM7A

Or you can try the new flavored collagen peptides from Active Stacks - same amazing ingredients and delicious chocolate and vanilla flavors, with 22 grams of collagen per serving to support gut health and strong skin, hair, and nails. Mixes easily and easy to digest for folks who have trouble with whey protein! Visit activestacks.com and use the code MSW10 to save.

 Check out our lower body specialist program, Grow Your Glutes: https://www.rgfit.com/glutes

Find more info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com