Muscle Science for Women

If you listened to episode 136 and completed the six-step audit to determine if you're REALLY doing the right things to lose fat, and you're still at a loss, you may be thinking: ok, I am doing everything right. It's still not working! Am I broken? Is there something wrong? What next? This episode is for you. Ashleigh and Rachel walk you through, in a clear and non judgemental way, the fat loss equation that you have probably heard before, but broken down into steps you can actually get your head around. This episode will help you on the next stage of your fat loss journey, or perhaps even more importantly, help you figure out if you should be switching up your goal for a bit in order to give your body and mind a much-needed break.
Hey, do you want to join Rachel and Ashleigh somewhere warm and beachy for a healthy, fun, challenging  MSW retreat? Fill out this form to give us feedback on your ideal fun fitness retreat!
Thank you to our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix!
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

Have you been trying, seemingly forever, to lose fat, and just not seeing the results you want? Maybe you've tried a bunch of methods or different diets, you've tried exercising more, you've upped your protein, and you've hit a plateau. In this episode, Rachel and Ashleigh walk you through six things to check in your habits and behaviors before you give up or decide that there's something "wrong." Fair warning, going through this checklist requires you to be absolutely honest with yourself: are you really being as consistent as you think you are? Does your effort match your expectations? Have you actually been paying attention to the right things?
Listen to the full episode for clear instructions on a six-step audit to determine if you're really doing what you need to do in order to lose fat.
Thank you to our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix!
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In today's episode, Ashleigh speaks with family and motherhood fitness influencer Kayla (@kdavis_fitness on IG) about balancing fitness and motherhood as a mom of three (who just happens to send her kids to the same school as Ashleigh's son!) They talk about shared fitness backgrounds, how Kayla's work and life changed during the pandemic and as she raised three kids, and how to encourage your kids to love movement in a pressure-free way. She also talks about what happened that time she went viral on social media when her baby did a dead hang from a pull-up bar...
If you're a parent trying to figure out how to feel fit and strong again, find time for yourself, or help your kids discover a love of movement, this episode is a great place to start.
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, Ashleigh and Rachel provide a comprehensive overview of the Training Zones 1 through 5, giving you all the information you need to understand and use them effectively, including:
Generally what your heart rate, perceived exertion, and overall feeling should be in each zone
What kinds of exercise and duration are appropriate for each zone
The pros and cons of training in each, including common misconceptions
Addressing the dreaded "Grey Zone" (zone 3) and why lots of people are using it incorrectly
How individuals can adjust or tweak their cardiovascular training work to better suit their goals, improve their fitness and body composition, and minimize injury risk, and more!
We are very excited to announce our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix!
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode Rachel and Ashleigh answer questions about how sleep can impact meal timing, how to properly breathe during exercise (especially for those of you who always feel like you're breathing out when everyone else is breathing in during yoga!) and talk about whether or not there is an "upper limit" on happiness for each of us, and after that point, we actually try to stop ourselves from being any happier. That leads into a convo about self-sabotage, which many of us are familiar with and which can be a pretty big obstacle to achieving your goals, fitness or otherwise.
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen