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 [email protected].

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:

• What are coregasms? How and why do they happen in the gym, and if they're happening, how can you stop them so you don't hurt yourself during a heavy back squat? (yikes!)
• What is a deload week? How do you program them properly? When do you know you need one, and what does it consist of?
• If you had money allocated specifically for health or fitness improvement, what would you spend it on?

All that and more - email [email protected] 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 [email protected]

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 [email protected].

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 

 

Today best-selling author and thyroid health expert Elle Russ joins Ashleigh to discuss the importance of your thyroid: what it does and supports in the body, tell-tale signs that your thyroid health is compromised; hormonal health, fertility, and how that connects with thyroid health; how to advocate for the support you need in the medical system; the connection between confidence and physical health, and so much more.   Interested in taking Elle's Ultimate Thyroid course? Click here: https://www.elleruss.com/a/2147520265/UHhNaaFq   Or learn more about her Ultimate Confidence course here: https://www.elleruss.com/a/2147520266/UHhNaaFq    Have comments, feedback, or questions for us? Email [email protected], and don't forget to leave a review, rating, or comment on our podcast whereever you listen!   This episode is 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/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 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 [email protected]

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!

In addition to helping men and women achieve their fitness goals, Brian is a bodybuilder, a dad, and he trains for and has completed some of the world's most grueling endurance challenges, such as six back-to-back marathons through the Sahara desert, 230 km through the Arctic, and multiple ultra-marathons, including a 100-mile ultra-marathon in the desert in Nevada. Have comments, feedback, or questions for us? Email [email protected], and don't forget to leave a review, rating, or comment on our podcast whereever you listen!   This episode is 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/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 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 [email protected].

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 [email protected]

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 [email protected] 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 [email protected].

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/anniversary-sale?oid=17&affid=2103

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