Muscle Science for Women

Епизоде

• 
  Ep 137: Here's what you actually need to do to lose body fat 21.07.2026 43мин

  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     
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  Ep 136: Is your fat loss stalling? Check these 6 things 14.07.2026 55мин

  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 
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  Ep 135: How Fit Moms Raise Active Kids 30.06.2026 1ч 1мин

  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 
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  Ep 134: Are you training in the wrong zone? How to use training zones effectively 23.06.2026 56мин

  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 
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  Ep 133: Are you self-sabotaging your own goals (and happiness)? 09.06.2026 42мин

  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   
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  Ep 132: Heal your gut with Hannah Aylward 19.05.2026 55мин

  In this episode Ashleigh speaks with Hannah Aylward, a Certified Holistic Health Coach, Gut Health Expert + Mindfulness Advocate, to help breakdown:  The major gut health issues we may be dealing with How to get to the root causes of your gut health or digestion issues How to mitigate the damage caused by antibiotics What gut tests to ask for All the lifestyle stuff besides eating you should be paying attention to, and much more. Here is more information about Hannah and her work: Website: http://www.hannahaylward.com/  Instagram: https://www.instagram.com/hannahaylwardhhc/  The Nutrient Dense Podcast: https://podcasts.apple.com/us/podcast/the-nutrient-dense-podcast/id1788408977  Take the Gut Health Root Cause Quiz for free: https://go.hannahaylward.com/gut-health-root-cause-quiz 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   
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  Ep 131: How to train NOW to be strong at 80 28.04.2026 40мин

  In this episode, hosts Ashleigh and Rachel discuss what we need to be doing now to live the life we want when we're older, including discussing some key markers of longevity, the things they want to be able to do when they get older, and how to work back from the life you want to live when you're 80 and plan your workouts now accordingly.  Longevity studies discussed: https://pmc.ncbi.nlm.nih.gov/articles/PMC3080184/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/  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     
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  Ep 130: Influencer red flags | act like a baby - for your health 21.04.2026 27мин

  In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine whether or not the "online influencer" you're watching is someone worth listening to. She also offers up an idea for how we can be more present and go back to basics in improving and maintaining our mental and physical health: be more like a baby. You'll have to listen to the episode for the details... Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact Or send them a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
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  Ep 129: Super disciplined, or just not resilient? 07.04.2026 30мин

  In this episode, hosts Ashleigh and Rachel give updates on their Dopamine Reset Challenge, continue to explore the impact of AI, talk about the latest negative fitness trend on social media, and confirm the importance of managing where your attention goes. They talk about new physical challenges, literal dreams, and more. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact Or send them a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen    Timestamps: 00:00 Welcome Back and Personal Updates 02:53 Navigating AI and Its Impact on Daily Life 05:45 Overcoming Overwhelm: The Importance of Taking Breaks 09:11 Building Healthy Habits and Managing Distractions 17:16 Interpreting Dreams 23:12 Rock climbing and co-ed football    
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  Ep 128: Does more control = more freedom? 17.03.2026 36мин

  In this episode, Ashleigh and Rachel explore practical strategies for optimizing routines, managing dopamine, and choosing the right support systems to enhance overall well-being. They delve into the importance of flexibility, self-awareness, and intentional decision-making in achieving health and life goals. Key Topics The benefits of delaying caffeine intake to improve energy cycles The psychology behind delayed gratification and its impact on dopamine Choosing coaches and mentors based on experience, understanding, and personal connection rather than popularity The significance of self-awareness in managing social media, news consumption, and overall mental noise Insights into the upcoming dopamine reset challenge to foster mindful habits The conversation around peptides: current research landscape and personal caution Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
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  Ep 127: Beet juice, vibration plates, red light therapy: do they work? 10.03.2026 49мин

  Today Ashleigh and Rachel discuss more of the wellness trends you sent in, going over research about their efficacy, including beet juice powder, red light therapy, vibration plates and more. Is fiber THAT important? Do postpartum women really need to work their core differently? We debunk some fads and back some up in this episode. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
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  Ep 126: Is your favorite workout overrated? 03.03.2026 31мин

  In this short solo episode, Ashleigh offers a free Substack subscription if you review the pod; she answers a listener question about whether or not it's normal to make gains and feel BETTER during pregnancy, and she rates a bunch of fitness trends. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Here's a link to the Kion creatine that Ashleigh recommends: https://glnk.io/j6vy/themusclemaven  Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen   
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  Ep 125: Is your Type-A approach helping or hurting you? 10.02.2026 40мин

  In this episode, the ladies discuss where they were in 2016, they both touch on some recent injuries and how they're dealing with them, and they talk about how having a Type A personality can be a blessing and a curse - especially when your ambition leaves little time for celebration, rest, or positive reflection. The answer may lie in programming rest in our life just like we do in training. Leave us your thoughts at musclescience4women@gmail.com, or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen  Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
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  Ep 124: Is AI going to take over coaching (and our brains)? 03.02.2026 42мин

  In this episode, Ashleigh offers updates on her month-long Costa Rica residency, the ladies discuss more dopamine management, and they dive deep into AI as it relates to the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training. Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at musclescience4women@gmail.com, or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen  Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen   
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  Ep 123: What women need to know about Iron 20.01.2026 29мин

  In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels. Topics Covered: • What iron does in your body and why women need more • Iron requirements during menstruation, pregnancy, and menopause • How to read your iron blood tests (ferritin, hemoglobin, TSAT) • RDA vs optimal iron intake for active women • Symptoms of low iron and anemia • Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors • When to consider supplementing and when not to   Join our Substack here: https://substack.com/@musclescienceforwomen  Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen  Have questions about iron or other training topics? Email us at musclescience4women@gmail.com or leave a comment on YouTube or wherever you listen—we read every message!  
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  2026 Goals: Dopamine Reset and Finding Alignment 13.01.2026 50мин

  Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon. In This Episode: Rachel shares about her Costa Rica adventure (and travel mishaps) The power of journaling and self-reflection 2026 personal goals and intentions Announcing a new challenge launching soon Why low-effort rewards are harming our focus and progress Breaking phone addiction and being more present How to fall back in love with the process of building muscle If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com. Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen  Resources Mentioned: The Stutz documentary (Netflix) "The Tools" by Phil Stutz Whisper app (talk-to-text journaling)  
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  Ep 121: 12 Tips for Dealing with Seasonal Depression 16.12.2025 55мин

  In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead. 00:00 Introduction & 2025 Reflections 09:04 Light Therapy & SAD Lamps 12:26 Getting Outside & Fresh Air 13:40 Dressing for Cold Weather 14:44 Seasonal Foods & Nutrition 18:59 Vitamin D & Supplementation 21:29 Exercise & Movement 26:00 Sleep & Sleep Routines 35:32 Anti-Inflammatory Diet & Omega-3s 42:38 Stress Management & Mindfulness 45:55 Social Connection 48:09 Therapy & Medication 51:29 Final Thoughts & 2026 Outlook If you liked this episode, please rate, review, subscribe, and share with someone who could benefit. If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com. Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com
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  Ep 120: Understanding Thyroid Health 02.12.2025 1ч 11мин

  In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss: -why it can be so difficult to get a proper diagnosis;  -symptoms to look out for, including less common symptoms; -a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider; -lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health; -how thyroid issues intersect with fertility and peri- and menopausal changes; -information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment;  -autoimmune disorders, and much more.  If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it's hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: https://www.elleruss.com/a/2147520265/FFeWmWGP You can reach out to Elle or learn more about her work at elleruss.com. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.  
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  Ep 119: Body fat percentage confusion | changes coming for Muscle Science for Women 18.11.2025 45мин

  In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: studio.com/ashleigh/fitness-coaching Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount. Learn more about the hosts at rgfit.com and ashleighvanhouten.com    
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  Ep 118: How long does it take to lose muscle? 11.11.2025 43мин

  This week Rachel and Ashleigh answer questions from listeners including: Advice for vegetarians on how to optimize health and muscle How to train around your cycle when your birth control prevents you from having a cycle How long does it take to lose muscle (and gain it back) when you have to take a break due to injury or surgery Thoughts on THC as a replacement for alcohol, and any possible training benefits All that and more! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy  You can also learn about the flagship strength program at https://www.musclescienceforwomen.com  Learn more about the hosts at rgfit.com and ashleighvanhouten.com