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Muscle Science for Women

Hosted by health coach and author Ashleigh VanHouten and nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.
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Now displaying: February, 2024
Feb 27, 2024

In this episode of Muscle Science for Women, Ashleigh and Rachel dive into a case study of a woman looking to start over again in her fitness and strength journey, after kids and taking time away from the gym. They provide practical tips on how to overcome obstacles and mental hurdles, identify small wins and how they add up to big change over time, and how much time and effort a busy person really HAS to dedicate to their workout program to see results. They also chat about Rachel's new part time job and a work trip Ashleigh is excited about!

If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you!  Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. 

Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.  

If you have questions or topic ideas, send them to musclescience4women@gmail.com.

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

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com 

Feb 20, 2024

In this episode, Ashleigh and Rachel talk about some of the ways their beliefs and behaviors around fitness and nutrition have changed over the past ten years; they discuss what may be missing from your plan if you seem to be doing everything right but just aren't seeing progress; and what the margin of error is when trying to determine your optimal macro ratio. 

If you have any questions you want answered, send them to musclescience4women@gmail.com.

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

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

We're excited about our new show sponsor: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results.

Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more.

Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests.

And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide 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!

 

Feb 13, 2024

In this episode Ashleigh and Rachel discuss whether or not you can effectively grow your legs and glutes with a limited home gym (and give plenty of advice on how you can maximize your workouts no matter where you are or what equipment you have). They both recently invested in some of the trendy new walking office treadmills and talk about whether they think they're worth it; how their meal prepping has changed over time; the best way to prep for pregnancy; and they have their favorite "lifting straps vs. no lifting straps" debate, AGAIN. This one is a fun episode, and full of practical takeaways.

Here's a link to the Versa Gripps product Rachel loves.

Here's a link for a similar product in Canada.

If you have questions, comments, or topic ideas for us, send them to musclescience4women@gmail.com.

Thank you to our brand new Sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Feb 6, 2024

In this episode Ashleigh and Rachel dive into a variety of topics around nutrition, including understanding the difference between a food "sensitivity" and an actual allergy; they talk about whether foods that are widely touted as unhealthy (like gluten) should be avoided even if you don't seem to be sensitive to them; and they discuss their own recent experiments with continuous blood glucose monitors - including what raised their blood sugar and what didn't, how stress and exercise impacted their results, and some other surprising findings. 

If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you!  Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. 

Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.  

If you have questions or topic ideas, send them to musclescience4women@gmail.com.

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

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com 

Some other links discussed in today's show:

US-based:

Walking Pad: https://amzn.to/48TRHNA
 
Apple Watch Elastic Bands for tracking steps on walking pad: https://amzn.to/3SmcXEz 
 
Stainless Steel Water Bottle: https://amzn.to/3SmuVGY 
 
Canada-based:
 
Walking pad, stainless steel water bottle, Versa Grips: https://www.amazon.ca/shop/themusclemaven/list/34JTH7DP3MJJ8?ref_=aipsflist_aipsfthemusclemaven
 
 
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