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The Protein Problem: Why Women Have A Hard Time Getting Enough Protein, and How To Fix It blog muscle science for women Dec 21, 2021

In our experience as coaches, one of the biggest nutritional challenges for women is getting enough quality protein to support muscle growth. There are many reasons for this that we dive into deeply in our Muscle Science For Women course, but we can briefly outline a few common ones here:

1. You...

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5 Signs It's Time To Switch Up Your Diet blog muscle science for women Dec 16, 2021

The way we eat is an evolving, ever-changing thing – from year to year and even day to day, our nutrition requirements are different depending on a number of factors. Often, when we find a plan that works (low carb, maybe, or a rigid bodybuilding diet perhaps), we become overly attached to...

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5 Signs It's Time To Switch Up Your Workout Program blog muscle science for women Dec 10, 2021

Most of us know that while our bodies crave routine, and it can take many months of dedication to a fitness program to start seeing results, it’s also important to recognize when it’s time to make adjustments to your training.

Here are some reliable signs that it may be time to switch...

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Optimizing Your Post-Workout Meal blog lifestyle tips workout nutrition Jun 24, 2021

The primary goals of your post-workout meal are to:

  • calm the nervous system AKA stress response from training
  • get into a parasympathetic state (rest and digest mode)
  • kick start the recovery process
  • stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)

Post...

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7 Reasons The Scale Is Lying To You About Your Progress blog fat loss May 13, 2021

In general, the scale is probably my least favorite tool to track progress.

BUT, I do think it has its place when used appropriately.

What do I mean by "appropriately?"

Well, first of all, if you’re ONLY using the scale to track your progress and dictate the changes you...

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What Women Get Wrong About “Getting Toned” blog muscle science for women Apr 09, 2021

“I don’t want to be muscular, I just want to be toned.”

We hear this in our nightmares, both waking and sleeping. Seriously, if we had a dollar for every time a woman said this to us, we could retire to a beach somewhere.

This is our usual reaction when we hear it:

...

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Debunking Gender Myths #3: Women Should Prioritize Calorie Restriction And Low-Fat Foods To Stay Lean blog muscle science for women Apr 05, 2021

We've already debunked two of the most common myths related to training differences between men and women. 

If you missed those posts, check them out below:

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Debunking Gender Myths #2: Men’s Muscles Respond Quicker To Training Than Women’s blog muscle science for women Apr 02, 2021

In the previous post, we debunked one of the most common myths about women and building muscle. 

If you missed it, check out: Myth #1: If women lift heavy weights, they’ll become bulky

Let's chat about another very common misunderstanding when it comes to training...

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Debunking Gender Myths #1: If Women Lift Heavy Weights, They’ll Get Bulky blog muscle science for women Mar 31, 2021

Let's debunk some gender myths, shall we?

In this 4-part series, we're going to debunk some of the common myths associated with training differences between men and women.

Myth #1: If women lift heavy weights, they’ll become bulky

Ask anyone who's been lifting weights...

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Why Women Benefit From Weightlifting (Some Of The Reasons May Surprise You!) blog muscle science for women Mar 29, 2021

Lifting weights and building muscle is great for aesthetics and changing your physique, but it's SO much more than that!

Here are a few reasons that may surprise you...

#1 It Helps Balance Your Hormones

Hormonal health is complex, but evidence shows that intelligent training has a significant and...

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Lifting weights and NOT seeing results? Here Are 6 Reasons Why blog muscle science for women Mar 25, 2021

Are you constantly putting in the work but continue to feel like you're not really seeing any reward?

You're not alone.

Here's the thing, for most people..

It's not lack of effort.

It's not lack of consistency.

It's not lack of motivation.

It's lack of education. 

Rachel is a...

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