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 [email protected].

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/