One of the biggest nutritional challenges we see is women struggling to get enough protein to support muscle growth.

There are many reasons women find it hard to get enough protein (that we dive into deeply in our Muscle Science For Women course), but we can briefly outline a few common...

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...

Scales lie. That's just the way it is. What should be an objective metric is often inaccurate, difficult to decipher, and not directly correlated with your progress.

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

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

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

Toned women (or would-be toned women), this post is...

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:

• Myth #1: If women lift heavy weights, they’ll become bulky
• Myth #2: Men’s muscle responds quicker to training than...

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:

• Myth #1: If women lift heavy weights, they’ll become bulky
• Myth #2: Men’s muscle responds quicker to...