In this week's episode Ashleigh and Rachel answer questions from listeners about:

• How to best train for symmetry, regarding both strength and esthetics: how do you minimize asymetry and strengthen weak muscles/limbs?
• Are kettlebells a good tool for strength and hypertrophy? If yes, what exercises do they recommend and if no, why not?
• Answer questions about progress when training naturally, or drug-free, vs. enhanced

And much more! If you have questions, comments, or topic ideas for an upcoming show, send them to musclescience4women@gmail.com.

Our show sponsor, Cozy Earth—has a HUGE Mother's Day BOGO deal for you!

The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. And if you use the code MSWBOGO from May 2-4, when you purchase one set of bamboo pajamas you'll get a second set FREE! Treat yourself and a special mom in your life.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/

· 00:00 - 01:12 | Intro + Life Update

· 11:18 - 12:32 | Training for Symmetry

· 12:33 - 14:58 | Muscle Imbalance Tips

· 16:01 - 17:40 | Listener Q: are kettlebells good for strength and muscle growth?

· 25:21 - 28:00 | Bodyweight Training Realities

· 28:01 - 30:00 | Budget Diet Advice

· 30:01 - 31:30 | Supplements - which ones do you need and which ones can you skip

· 33:11 - 36:00 | Natural vs Enhanced Bodybuilding

· 50:01 - 52:00 | Nutrition’s Role in Progress

· 52:01 - 54:24 | Final Thoughts & Wrap-Up

Today is the 100th episode of Muscle Science for Women! We've had a blast learning and sharing our knowledge with each other, and with our listeners, and we appreciate each and every one of you who tune in and spend time with us.

On our 100th episode milestone, we're asking you to help us make it to 200 episodes: please, take five minutes today to make sure you're subscribed to the podcast on whatever platform you listen, and if you haven't yet rated, reviewed, or turned on notifications for the podcast, please do so. Bonus points if you share the pod on social media and tag us. This is how the algorithms learn that our podcast is good, so we can continue to grow and help new listeners on their fitness journey.

On today's podcast: Rachel and Ashleigh discuss at-home body fat scales, the benefits (or lack thereof) of knee wraps, the best ways to track body composition progress, and whether it's true that weight loss is easy and effortless during breastfeeding (and if it's not, what to do about it).

We have a fun new sponsor, Cozy Earth—Because Great Days Start with Better Nights. The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. Better Sleep Starts at Cozy Earth.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/

While we wait for Ashleigh to recover from her second birth, we decided to re-release an episode from before the rebranding of the podcast. Back in 2021, when the podcast was called Muscle Maven Radio, Ashleigh did a long deep dive about her pregnancy, birth, and postpartum experience with her son Magnus. If you're pregnant, looking to become pregnant, know someone going through this, or simply love hearing these kinds of stories, this one is for you.

She covers a lot of her decision-making processes around how she decided to eat, workout, her birth plan and birth team, her mindset, how she specifically "prepared" for birth, her recovery journey, and so much more. Hopefully this episode helps you get more clarity on making your own decisions around your birth story.

Thanks for listening and please send your feedback, questions, or topic ideas to musclescience4women@gmail.com.

Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef protein powder 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. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.

Learn more at https://activestacks.com/discount/MSW10 or use the code MSW10 to save 10% on your purchase!

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com