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