Muscle Science for Women

This week is all about reverse dieting: Ashleigh and Rachel discuss what a reverse diet is, and why you should do it after spending time in a caloric deficit. They also talk about what many people get wrong about reverse dieting; how changing your body size changes your nutritional and metabolic needs; and how to find your new "maintenance" calories after you've changed your body composition. This is an important episode for anyone who's lost weight or changed their body composition, hit their goal, and thought, "now what do I do?"

You'll also want to listen to this episode to find out why Rachel has a black eye...

AND the Muscle Science for Women: Grow your Glutes Workshop is now open! Sign up here: https://www.rgfit.com/glutes

Email your questions, comments, topic ideas and feedback to [email protected]

We are so excited to announce a new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

In today's episode, Ashleigh and Rachel talk all things High Intensity Interval Training:

• What exactly is it, and what are the common ways people do it wrong?
• What are the potential benefits?
• What are the potential downfalls?
• Can it be effective for women looking to lose fat, build muscle, and who have limited time for workouts?
• What are their favorite HIIT workouts?

The ladies also discuss their new offering, the Grow Your Glutes workshop, and introduce a potential new intro theme song, hope you love it!

Learn more or sign up for the Grow your Glutes workshop here: https://www.rgfit.com/glutes

Sign up for the Muscle Science for Women course here: http://musclescienceforwomen.com 

Email your hosts any feedback, funny stories, questions or topic ideas to [email protected]

 Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

 And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at https://bubsnaturals.com  and get a full 20% off your order with the code MSW20.

In this episode, Ashleigh and Rachel talk about cutting and bulking in tandem with the seasons; whether or not you can/should try to change your body composition without losing or gaining weight; how to know when it's time to move on from a current goal and start a new challenge; and of course, they talk about healthy protein treats for those of us who are trying to chaise gains but who also need ice cream.

Here's a link for how to make the BEST protein ice cream:  https://www.rgfit.com/blog/ninja-creami-protein-ice-cream-low-calorie

Here's the link to get on our Grow Your Glutes workshop waitlist: https://www.rgfit.com/glutes

Want to share your funny fitness stories, suggest topic ideas or guests, or give feedback? Email [email protected]

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Shoutout to our show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

Follow and learn more about Rachel at https://www.rgfit.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

"A healthy body is a responsive body."

Have you ever found yourself frustrated with a body composition or fat loss goal - you feel like you're doing everything right but not seeing the results you want? It could be that you're missing some of the foundational health principles that will help encourage body composition changes. Many of the most important factors for fat loss or muscle gain - things like proper nutrition, recovery, rest, hormonal health, stress management, and more - are ignored in favor of sexier things like new workout plans, but the fact remains: a healthy, well-fed and recovered body will respond better to new challenges than an undernourished, overworked one.

This is what Ashleigh and Rachel chat about in today's episode as Ashleigh talks about the final week of prep before her photoshoot; they discuss what went well, what didn't, how she feels, and what comes next.

Rachel also talks about some injury recovery, how to manage back pain, and the two coaches share some painfully hilarious fitness-related stories. 

Send in your feedback and podcast questions or comments to [email protected].

Add your name to the waitlist for their new Grow your Glutes workshop, coming soon: https://www.rgfit.com/glutes

 Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Thank you to our sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at https://www.bubsnaturals.com/ and get a full 20% off your order with the code MSW20.

Follow and learn more about Rachel at https://www.rgfit.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode of Muscle Science for Women, Ashleigh gives an update on her short but intense photo shoot prep and fat loss plan, revealing the challenges she's having (they're not what you think!) and they talk about the importance of motivation in goal setting - as well as what to do when motivation fails.

They dig into the role cardio can play in fat loss, and how to implement it in a strategic, sustainable, and healthy way.

Email us with your thoughts, comments, topic suggestion to [email protected]

Learn more about the Muscle Science for Women flagship program at http://musclescienceforwomen.com 

Thanks to our show sponsor, BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans and creamer, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

Join the Build Your Glutes Workshop interest list HERE!

This week, Ashleigh and Rachel answer listener questions about training around your cycle; Rachel shares details about her business rebranding; and the two ladies announce their first new workshop product since Muscle Science for Women was born...hint, it's all about the glutes :) Learn more about the new course and how you can sign up for a bigger, stronger backside.

Reach out with any questions, comments, or topic ideas by emailing [email protected].

Learn more about the Muscle Science for Women flagship program at musclescienceforwomen.com

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, hosts Rachel and Ashleigh answer your questions, including whether their feelings about themselves or about beauty in general have changed as their "online careers" have grown. They also offer their own tips or advice for how to cultivate contentment, compassion, and self-love in an online world that can be increasingly judgemental and negative.

Ashleigh also gives an update on her photoshoot prep, and they discuss how to manage your goals when unexpected stresses are thrown at you.

If you have questions, comments, feedback, or podcast topic ideas, email them to [email protected].

Thank you to our show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw

In this episode, the girls nerd out about the benefits and uses of creatine and collagen; they discuss the nuances of nutrition timing when in a deficit; Ashleigh talks about her experience with Rachel’s Training program so far, and more.

If you have any questions, topic ideas, comments or feedback, send them to [email protected]

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

Even coaches need coaching - Ashleigh is working on a short but intense "prep" for an upcoming photoshoot, and she discusses her plan and goals with her surprise coach - including things she does and doesn't like about having a coach, the difficulties of a prep after having a child, her changing values, the non-negotiables required when looking to make body composition changes, and ultimately, the TRUE value of a coach...it's not always what we think it is!

What do you want to learn from or know about Ashleigh's photoshoot prep? Send your questions to [email protected].

Thank you to our show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans in dark and medium roast options, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this short solo episode, Ashleigh answers listener questions about whether fasting for women is a good idea; when you know you've reached a goal and when it's time to take a break/maintain, and her thoughts on the current state of fitness coaching and accreditation. 

Learn more on her episode with women's fasting expert Cynthia Thurlow here: https://www.youtube.com/watch?v=2hmsWBTLSmU&t=276s

Listen to Ashleigh's episode about "what's wrong with the coaching industry and how we can fix it" here: https://www.youtube.com/watch?v=vAyfP4kGpDs

Learn about Ashleigh's Strength Training for Women Specialist Certification through the Primal Health Coach Institute here: https://nm356.isrefer.com/go/STW/themusclemaven/

If you have any questions, feedback, or topic ideas, send them to [email protected]

Thanks to our new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.