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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...
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...
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...
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...
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...
“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:
...
Alright, let's dive into the final myth in this Debunking Gender Myths series.
If you missed the first three myths we debunked, check them out below:
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:
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...
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...
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...
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...
