The Warrior School Podcast https://warriorschool.co/ Pinecast (https://pinecast.com) en-AUAmy Bowe Amy Bowe amy@amykatebowe.com no The Warrior School Podcast https://warriorschool.co/ https://storage.pinecast.net/podcasts/covers/f7155437-567f-4357-b825-5b0a2ec63943/New_podcast_tile.jpg episodic Copyright 2019 Amy Bowe https://pinecast.com/feed/warriorschool From relationship to results: how you actually build the body you want https://pinecast.com/guid/ebc15534-7240-4ab8-893c-cf621aa790d3 Thu, 19 Mar 2026 00:00:00 -0000 00:03:01 Over the past six episodes, we’ve been talking about the relationship you have with your body and your training.

But the next question is:

How do you actually build the body you want?

The strength.

The muscle.

The energy.

The confidence.

So, those outcomes are not goals.

They are adaptations.

And adaptation requires:

  • the right signal
  • the right conditions
  • the right strategy
  • and the right relationship with your body and your training

This is where most women get stuck — not from lack of effort, but from a lack of clarity around how training actually works.

If this series has resonated with you girl, and you’re ready to learn how to train properly and create real, lasting change…

Warrior School is open.

This is my six-month coaching program where you’ll build strength, improve your body composition, and develop a powerful, confident relationship with your body.

We focus on:

  • metabolic and nervous system health
  • training that actually produces adaptation
  • and the mindset and strategy required to sustain it

I’m opening 5 spaces for March - September intake.

You can apply here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

]]> no 1 The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think https://pinecast.com/guid/e733ccda-65e4-4d57-8217-574204b2e8d2 Mon, 16 Mar 2026 15:14:00 -0000 00:21:52 In this episode of the Warrior School Pod, I explore why building the bod you love often takes longer than expected — and why fighting the timeline can actually slow your progress. If you’ve ever felt frustrated with body recomposition, strength training results, or fat loss progress, this conversation will change how you think about training.

I share how your nervous system, metabolic health, and recovery capacity determine the pace of transformation — and why the most powerful shift you can make is learning when to push and when to surrender to the process.

It’s about understanding the era you’re in, choosing the right pace, and building a powerful relationship with your body and the practice.

And sometimes the most powerful thing you can do…

is stop fighting the timeline.

Listen to this episode if you:

  • Feel like your body isn’t responding to training anymore
  • Are frustrated with slow body recomposition progress
  • Want to understand how stress and recovery affect fat loss and muscle gain
  • Feel pressure to get results faster with your training
  • Want to build a powerful relationship with your body and the practice

In This Episode

  • Why body recomposition often takes longer than women expect
  • How age, stress, recovery, and life context change the training timeline
  • The difference between surrendering to the timeline vs giving up
  • Why your body — not your mind — ultimately decides the pace of change
  • How to identify whether you're in a maintenance season or a sprint season
  • The nervous system’s role in body composition, recovery, and adaptation
  • How impatience and pressure can actually slow your progress
  • Why the right strategy depends on the era of life you're currently in.

Key Takeaways

  • The body is the boss — We like to think our mind is in control — but when it comes to health, fitness, and adaptation, the body ultimately sets the timeline.
  • Surrendering doesn’t mean giving up — Surrendering to the timeline means accepting the order in which things happen. It means trusting the process and continuing to show up with the right strategy.
  • Your era determines your pace — The training strategy that worked in your twenties may not work in your forties. Your body, stress load, recovery capacity, and life context all matter.
  • Not every season is meant to be a sprint — Sometimes the smartest move is maintenance. Sometimes you sprint. The key is knowing which season you're in.
  • Pressure slows progress — When training becomes driven by urgency, control, and impatience, the nervous system often pushes back.

Powerful Quotes From The Episode

  • “The body is the boss. We like to think our mind is running the show… but she isn’t.”
  • “Surrendering to the timeline doesn’t mean giving up. It means accepting the order in which things happen.”
  • “A lot of you want the result before the relationships have been built.”
  • “Sprints work when they’re chosen — not when they’re forced.”
  • “The Relationship Era isn’t about waiting. It’s about choosing the right pace for the era you’re in.”

Ask Yourself

What is my relationship with the timeline right now?

Am I trying to force the result?Am I putting unnecessary pressure on myself?Or am I working with my body, my life, and the season I’m in?

Because when the relationship with the timeline changes…

everything else starts to move.

Subscribe to The Warrior School Podcast

If this episode resonated with you, make sure you’re subscribed so you don’t miss the next series.

And if you loved the Relationship Era, I’d would love to hear from you.

Send me a DM or email and share what landed for you.

WARRIOR SCHOOL

If this series has shifted the way you think about your body, your training, and the practice…

and if you’re doing all the right things but your body still isn’t responding the way you expected —

if it feels like you’re throwing things at the wall trying to figure out what actually works —

that’s the work we do inside Warrior School.

Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies.

Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in.

If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes.

I’d love to work with you.

Apply to join Warrior School here

https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

🎧 If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening.
  3. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 The Relationship Era: Where are you actually at? (The assessment that changes everything) https://pinecast.com/guid/70ddb6ce-5abf-43e4-9cdf-5f20cb61d05f Mon, 16 Mar 2026 15:10:00 -0000 00:20:40 In this episode of the Relationship Era, I wanna introduce you to a different way of thinking about training — one that changes how you approach your workouts, your body, and the entire practice of strength training.

Because training isn’t a checklist.

Training is a system.

And if you don’t understand where you actually are within that system — your nervous system, your metabolic system, and your mechanical system — it’s almost impossible to choose the right strategy.

This conversation will help you step back and assess where you really are right now with your training practice.

Because when you can see clearly…

you can finally move forward with intention.

And so the question isn’t, “Am I doing enough?”

The question is: Where am I actually at?

A few weeks ago I ran a workshop called Build the Body You Love: Training Assessment. And toward the end, a woman came to the table and said, “I’ve never thought about training this way before. I’ve always just gone to the gym and worked out.”

That’s the difference.

Most women are working out.

They’re not assessing.

Within a training system are pillars — consistency, technique, programming, presence, pain, resilience — and each of those pillars has depth, angles, layers.

You cannot build an intelligent strategy if you don’t know your limiting factor.

You cannot focus if you don’t know your reds.

And you cannot create a powerful six-month plan if you don’t know where you stand today.

Assessment creates orientation. Orientation feeds strategy. Strategy builds power.

And power builds a relationship with your body that feels stable instead of chaotic.

In This Episode We Chat About:

  • Why “I train consistently” might not mean what you think
  • The difference between working out and assessing
  • The six pillars of your training system
  • How to identify your limiting factor
  • Why so many women feel confused despite trying hard
  • How clarity removes noise and second-guessing

Powerful Quotes From This Episode

  • “Most women are working out. They’re not assessing.”
  • “Training isn’t a checklist. It’s a system.”
  • “You cannot choose the right strategy if you don’t know where you are.”
  • “Consistency isn’t just showing up. It’s being resourced enough to repeat.”
  • “Assessment creates orientation."

WARRIOR SCHOOL

If this series has shifted the way you think about your body, your training, and the practice…

and if you’re doing all the right things but your body still isn’t responding the way you expected —

if it feels like you’re throwing things at the wall trying to figure out what actually works —

that’s the work we do inside Warrior School.

Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies.

Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in.

If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes.

I’d love to work with you.

Apply to join Warrior School here

https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

🎧 If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening.
  3. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition https://pinecast.com/guid/da8d27fc-6a67-484c-91b0-850dd7a9a4d3 Mon, 16 Mar 2026 15:04:00 -0000 00:23:51 This is Conversation four inside The Relationship Era on The Warrior School Podcast — and today we’re talking about why your bod doesn’t look or feel the way you want her to… and what actually creates muscle, fat loss, strength, energy, and confidence.

Because here’s the truth: You don’t get to decide the adaptation. Your bod does. And she only adapts when the prerequisites are met.

Most of you want the same things.

More muscle.

Less fat.

A lean, strong body.

Energy.

Confidence.

Capability.

And you’re training.

You’re fuelling. You’re trying. 

But here’s what I need you to understand:

Fat loss isn’t a goal.

Muscle gain isn’t a goal.

Strength isn’t a goal.

They’re adaptations.

And adaptations respond to context — not desire.

You don’t get to force your body to change.

She changes when the signal makes sense.

In this episode, I break down the three systems that drive adaptation — your nervous system, your metabolic system, and your mechanical system — and how to identify which one is limiting you right now.

Because instead of asking, “Why isn’t my body changing?”

I want you to ask:

“What adaptation am I asking for — and have I met the prerequisites to get it?”

In This Episode, You’ll Learn:

  • Why effort does not override biology
  • What an adaptation really is (and why you can’t force it)
  • The 3 systems that drive body recomposition:
  • Nervous system (safety & stress)
  • Metabolic system (energy & fuel)
  • Mechanical system (movement & load)
  • How to identify your primary limiting system
  • Why assessment must come before strategy

Powerful Quotes From This Episode

  • "Fat loss isn’t a goal. It’s an adaptation.”
  • “You don’t get to decide the adaptation. Your body does.”
  • “Adaptations respond to context — not desire.”
  • “Effort will not override biology.”
  • “Instead of asking why your body isn’t changing, ask what adaptation you’re asking for — and whether you’ve met the prerequisites.”

🎧 Who This Episode Is For

This episode is for women who:

  • Are strength training but not seeing fat loss
  • Feel stuck with body recomposition
  • Want to build lean muscle after 35 or 40
  • Feel inflamed, tired, or frustrated despite consistency
  • Are navigating stress, hormones, or a demanding life

https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

WARRIOR SCHOOL

If this series has shifted the way you think about your body, your training, and the practice…

and if you’re doing all the right things but your body still isn’t responding the way you expected —

if it feels like you’re throwing things at the wall trying to figure out what actually works —

that’s the work we do inside Warrior School.

Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies.

Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in.

If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes.

I’d love to work with you.

Apply to join Warrior School here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

🎧 If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening.
  3. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 The Relationship Era: You’re doing everything right — But you’re in the wrong relationship https://pinecast.com/guid/3bd9150a-d9f7-4bfc-b498-bbd2106b8c9f Mon, 09 Mar 2026 15:10:00 -0000 00:33:17 You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying. And still be in a strained relationship with your body.

This is what I observed in 2025.

Not a lack of effort.

Not a lack of information.

Not a lack of discipline.

A relationship problem.

Because nobody in women’s health and fitness is talking about the tone of the relationship you are building with training. And tone is everything girl. Your nervous system does not care what you meant to do. She cares about the climate. Is it urgency? Is it correction? Is it control? Or is it trust?

You can execute all the right behaviours inside the wrong relationship. And the body will brace instead of adapt.

In this episode, we’re not talking about adding more. We’re talking about how you are relating to the things you’re already doing.

Because the truth is this: Two women can follow the same program. One feels supported, powerful, collaborative. The other feels pressure, evaluation, shame. Same plan. Different relationship. Different adaptation.

In This Episode We Explore:

  • Why you can be doing everything right and still not getting results
  • The hidden stress of urgency and “this has to work” energy
  • How correction and overcorrection destroy trust
  • The illusion of control and perfectionism in training
  • The difference between foundation work and relational work
  • Why tone = relationship
  • How trust is built through evidence, not force
  • The 3 systems that still matter: nervous system, metabolic system, mechanical system
  • Why adaptation (fat loss, muscle gain, energy) is a byproduct of safety
  • What kind of relationship do you want with your body?

Powerful Lines From This Episode

  • “You can be doing the right behaviours inside the wrong relationship.”
  • “Your nervous system doesn’t care what you meant to do. She cares about the tone.”
  • “Tone is relationship.”
  • “Bodies don’t adapt well under pressure.”
  • “The body experiences training in context.”
  • “Trust is built through evidence.”

🎧 If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening)
  3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 The Relationship Era: Checklists don’t build bodies strategies do https://pinecast.com/guid/e27af768-cbcb-42d0-bc28-23aeda82930d Mon, 09 Mar 2026 15:05:00 -0000 00:12:36 Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women’s health and fitness — protein, creatine, steps, HIIT, sleep, supplements — and still finish the year asking the same question: “Why isn’t my body changing?”

In this EP, I’m breaking down the checklist era and why it doesn’t work inside a big, beautiful, dynamic life. Because the problem isn’t your effort. It’s the tool.

Checklists don’t build bodies. Strategies do.

And if you want strength, muscle, fat loss and confidence — we need to shift how you think about training, how you approach it, and the relationship you’re building with your body.

Welcome to the Relationship Era.

In This Episode, We Cover:

  • Why checklists fail inside a dynamic life
  • Why your body doesn’t have unlimited capacity
  • Why strategy matters more than ticking boxes
  • What an elegant training strategy actually requires
  • How the “good girl of fitness” mindset creates tension in your nervous system
  • Why the relationship you have with training impacts your results

If you’re training hard but not seeing the strength, muscle definition, or body recomposition you want — this episode will shift how you think about everything.

KEY TAKEAWAYS

  • Checklists don’t build bodies — strategy does.
  • Effort without structure leads to frustration.
  • Your body is not a lab project — she’s a dynamic system.
  • When life changes, strategy must adapt.
  • Pass/fail thinking creates nervous system tension.
  • An elegant strategy requires energy, systems, time, and a table.
  • How you approach training matters as much as what you do.
  • The relationship you build with your body determines your results.

POWERFUL QUOTES FROM THE EPISODE

  • “Checklists don’t build bodies. Strategies do.”
  • “Your body doesn’t live in certainty. She lives in context.”
  • “The problem isn’t your effort. The problem is the tool.”
  • “When training becomes about ticking boxes, you build a relationship around good girl and bad girl.”
  • “What kind of relationship are you building with yourself when it’s always pass or fail?”

If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening)
  3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 The Relationship Era: The five observations that will change how you train (And what 2026 requires) https://pinecast.com/guid/9a4f782c-0416-46f6-bf55-a548a2a2c031 Mon, 09 Mar 2026 15:00:00 -0000 00:18:18 Warrior Woman — this is the start of a new era.

If you’ve been lifting heavy, walking more, eating your protein, taking the creatine… 

Tick. Tick. Tick. 

And still wondering why your bod isn’t changing — this episode is for you girl.

In this first episode of 2026, I break down the five biggest observations I had from speaking to and coaching women inside Warrior School last year — and why most women aren’t getting the results they want, even when they’re “doing all the right things.”

This is the beginning of what I’m calling The Relationship Era.

Because checklists don’t build bodies.

Strategy does.

Relationships do.

In This Episode, We Cover:

  • Why the “checklist era” of women’s fitness is failing you
  • The shift from outcome-obsession (fat loss, muscle gain) to system-based strategy
  • Why fat loss and muscle gain are adaptations — not goals
  • The 3 core systems that determine whether your body changes:
  • Nervous System
  • Metabolic System
  • Mechanical System (your biomechanics & training practice)
  • Why you’re “doing everything right” but not seeing results
  • The importance of knowing where you’re actually at
  • Why surrendering to the timeline might be the most powerful move you make in 2026
  • When to build slowly — and when to sprint

3 Core Systems That Determine Results

If you want sustainable fat loss, muscle building, strong bones, and resilient hormones — you must strengthen:

  • Your Nervous System (stress resilience, recovery capacity)
  • Your Metabolic System (fuelling, energy availability, physiology)
  • Your Mechanical System (training quality, biomechanics, progressive overload)

Powerful Quotes From This Episode

  • “Checklists don’t build bodies. Strategies do.”
  • “Fat loss and muscle gain are adaptations — not goals.”
  • “If you’re not getting the adaptation you want, you’re not meeting the prerequisites.”
  • “The right thing, the right way, at the right time — for you.”
  • “Why is it not okay that this takes longer — if you’re living your big, beautiful life?”

What’s Coming Next

This episode kicks off a 6 part series diving deeper into:

  • The difference between checklist thinking and strategic thinking
  • How to assess your current training era
  • Why your body isn’t changing (even when you’re consistent)
  • When to sprint — and when to build slowly
  • How to build a powerful relationship with your body

🎧 Who This Episode Is For

This episode is for women who:

  • Are strength training but not seeing body composition changes
  • Feel frustrated that fat loss is slower after 35 or 40
  • Want better metabolic health, hormone resilience, and strong bones
  • Are navigating perimenopause or high stress seasons
  • Want a smarter, strategic approach to training and body recomposition

If this episode shifted something for you:

  1. Share it with a woman who is exhausted from ticking boxes.
  2. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening)
  3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.
]]> no 1 Doing “all the right things” but your body won’t change? You’re missing the prereqs https://pinecast.com/guid/f0b305b3-e056-4048-9ede-4fc42af00635 Tue, 06 Jan 2026 04:30:00 -0000 00:43:07 Warrior woman — if you’re training consistently, eating “pretty well,” doing the steps, doing the protein… and your bod still isn’t shifting the way you expected — this episode is for you girl.

Because this isn’t an age problem. It’s not a hormones problem. And it’s definitely not a motivation problem.

It’s a strategy and sequence problem.

Body composition is an adaptation. And adaptations have prerequisites.

Most women were taught the what… but not the when, the why, or the context. So you end up executing “the right things” inside a system that can’t support the outcome you’re asking for.

In this episode, I’m teaching you how to think like a strategist:strategy → systems → sequencing — and why your bod adapts when the inputs finally make sense in the right order.

What You’ll Learn in This Episode

If you’ve been stuck in that loop of “I’m doing everything… why isn’t this working?” we’re unpacking:

  • What

strategy

actually is (and why it’s not just a plan)

  • Why your body responds to context not effort

  • The difference between a goal and a strategy

  • The “Warrior System Stack”: the 4 layers you can’t skip if you want results

  • Why you’re chasing the outcome your system isn’t ready to support

  • How to find the one system that’s currently limiting your progress

  • What to do next if you want body recomposition (without forcing it)

Key Takeaways (Strategy, Systems + Sequencing)

1) Body composition is an adaptation — and adaptations require prerequisites

2) You were taught the what**… not the** order

3) Your strategy fails when it ignores the system you’re operating inside

4) The Warrior System Stack

Layer 1: Nervous system (safety, capacity, resiliency)

Layer 2: Metabolic system (energy availability, consistency)

Layer 3: Mechanical system (movement, load tolerance, joints/tissues)

Layer 4: Adaptation (intensity + expression — where body comp happens)

5) Sequence beats intensity

6) If nothing is changing, it’s not because your body is stubborn — it’s because she’s intelligent

7) Ask these 3 questions to find your next move

  1. Which system is limiting me right now? (nervous / metabolic / mechanical)
  2. Am I trying to force an adaptation I haven’t prepared for?
  3. What’s the next stabilizing action I can repeat for 30 days?

Powerful Quotes

  1. “Your body doesn’t respond to effort alone. She responds to context — to systems — to order.”

  2. “This is not an age problem. This is not a hormone problem. It’s a strategy and sequence problem.”

  3. “Body recomposition is an adaptation — and adaptations require prerequisites.”

  4. “You’re doing a lot of the right things… but in the wrong era of your body and your life.”

  5. “If you skip the order, your body doesn’t adapt — not because she’s stubborn, but because she’s intelligent.”

BUILD THE BODY YOU LOVE TRAINING ASSESSMENT WORKSHOP

If you want to build a body you love…

you have to know where you’re actually at.

Girl… you’re doing so many of the right things. The lifting, the walking, the fuelling — you’re trying.

But if you don’t know where you’re actually at in your training —

what’s working, what’s missing, what your body needs right now —

it’s almost impossible to move forward.

That’s why I’m hosting a small, private workshop on JAN 30th

We’re going to slow everything down and look at your training clearly

so you finally know what to focus on — and why.

This workshop gives you a proven pathway and the exact next steps you need to finally move forward — now and in the next six months.

Because:

You can’t build the body you love if you don’t know where you’re really at.

Save your seat and get your Training Assessment — https://warriorschool.co/training-assessment/

Listen + Subscribe

If you’ve been stuck doing “all the right things” and wondering why your body isn’t changing — this episode will give you the missing piece: order.

Press play now, and if this hits, subscribe so you don’t miss what’s coming next inside Warrior School Pod.

]]> no 1 If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe https://pinecast.com/guid/4a59e2d1-e112-4a1d-b632-ad19f1dfc583 Thu, 18 Dec 2025 16:04:00 -0000 01:19:42 I sat down with my girl, Libby Wescombe (her 6th time on the pod — because every time she evolves, we evolve with her), and we went ALL the way in on the conversation women aren’t having out loud: food, disordered eating, tracking, cardio, capacity, nervous system, and why so many women are exhausted doing “all the right things.”

We talk about how tracking went from helpful tool to identity, why 95% of women are sitting somewhere on the disordered eating spectrum, and how the industry quietly taught us to outsource our hunger, our cues, and our power to an app.

Then we flip it.

Lib walks us through her shift from “macros as a lifestyle” to building women who can actually live their lives — women with an aerobic base, emotional regulation, and a relationship with food that isn’t built on fear.

We go hard on this idea of capacity:If your nervous system can’t handle your life, it can’t handle your training.If you can’t recover from your day, of course you can’t recover from your deadlifts.

This episode is part intervention, part blueprint.

If you’ve ever struggled with tracking, food obsession, overwhelm, burnout, poor recovery, or feeling like your body is “not responding,” this conversation is going to crack something open for you girl.

This one is for the woman who wants to build muscle, get strong, train hard, and live a big life — without falling apart in the process.

____

Key Takeaways

  • Most women don’t have a food problem — they have a

relationship

problem. Tracking didn’t fail you. The industry taught you to outsource your hunger, your cues, and your confidence to an app.

  • Disordered eating isn’t rare — it’s the norm. 95% of women are living somewhere on the continuum without realising it.

  • A strong body is built on behaviours, not rules. Women who maintain strength, muscle, and ease don’t rely on hacks — they live a different kind of life.

  • Internal boundaries are the missing piece. Not macro targets, not fasting windows, not food rules. Your own hunger, satisfaction, rhythm, and awareness.

  • Your aerobic base is your recovery system. If you can’t recover from life, you won’t recover from lifting. Capacity isn’t optional — it’s the engine for everything.

  • Strength and cardio aren’t in competition — they are co-conspirators. One builds the muscle. The other builds the woman who can keep it.

  • Overwhelm isn’t a personal flaw — it’s a lack of strategy. You’re not tired because you can’t handle it. You’re tired because no one taught you

how

to handle it.

  • You can’t skim your way into a different body. At some point you have to stop consuming and start marinating — in a method, in the work, in yourself.

____

Quotes

“If you can’t not track, the problem isn’t your macros — it’s your relationship with food.” — Amy

“Your capacity for life is your capacity for training. If you can’t handle your life, why would your body handle the training you’re asking of it?” — Libby

“Tracking is a tool, like a deadlift. We’ve just put it on a pedestal and built our whole identity around it.” — Libby

“Women don’t need more rules. They need a relationship with their body that they actually trust.” — Amy

“You don’t have a training problem or a food problem. You have a strategy problem.” — Amy

____

Resources Mentioned

Book: The Rules of Normal Eating — Karen R. Koenig

Research: Eating Disorder Continuum & Disordered Eating Spectrum

____

Connect with Libby

Instagram: @libbywescombe

Membership: Monthly Fuel

Lifestyle Lean Program

Connect with Amy

Instagram: @amykatebowe

____

THE WOMEN WHO TRAIN SURVEY

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

_____

Love the Show? Here’s how to support her

❤️ Leave a rating + review (it truly helps more women find the show)

⭐ Subscribe so each new episode lands directly in your ears

🔁 Share it with a woman you love — your sister, your training partner, your best friend

Your support helps us grow The Warrior School Podcast and reach more women who need this work.

]]> no 1 How you do one rep is how you do everything https://pinecast.com/guid/bff97580-73bd-4b16-90a5-45f6d8bb0338 Thu, 11 Dec 2025 16:04:00 -0000 00:26:30 Today, girl… we’re not talking about your workout. We’re not talking about sets, reps, zones, or checklists.

We’re talking about one rep — the most important thing you’ve never been taught.

Because I can tell everything about your training, your standards, your nervous system, your confidence, and the story you hold in your body… from a single rep. 

And today I’m teaching you why owning one rep is the beginning of every result you want — your strength, your visible muscle, your body recomposition, your power.

This episode? Honestly — it might be the most important one I’ve ever recorded.

If you want to get strong, build delicious muscle, move without pain, and actually change your body? You need to learn how to own the rep.

This is where everything begins.

Let’s go.

KEY TAKEAWAYS

  • Most women chase volume, sweat, heart rate zones, and heavier loads. But strength, muscle growth, and body recomposition begin with how you

move through one rep

— not the number on the bar.

  • Your setup tells me everything: your tension, your mechanics, your confidence, your fatigue, your stress, your safety, your sequencing. Before the bar even moves.

  • There are 5 phases of every rep — and each determines your results. Setup → Initiation → Transition → Return → FinishIf you rush, collapse, panic, or lose tension in any phase? You lose the rep.

  • Technique IS strength. You don’t get strong

then

clean up your technique.Your technique

creates

your strength. Your execution determines your capacity.

  • The transition — the hardest inch of the movement — exposes everything: stability, tendon stiffness, fear, confidence, and your ability to tolerate discomfort. Women who get strong are the ones who stay here.

  • Beauty in movement = safety in the nervous system. Fluidity, smoothness, and control signal safety.Safety signals adaptation.Adaptation builds strength and visible muscle.

  • When you own one rep, you own your entire training life. One rep at a time is how you build strength, elegance, power, and the body you love.

POWERFUL QUOTES

“I can tell everything about your training, your standards, and your nervous system from one rep — before the bar even moves.”

“Strength doesn’t begin with weight. Muscle doesn’t begin with weight. It all begins with awareness.”

“You don’t rise to the weight — you fall to your level of technique.”

“Fluidity is the marker of mastery. When you’re strong, it looks beautiful.”

“When you own one rep, you own your strength. When you own your strength, you own your body. And when you own your body, you own your damn life.”

RESOURCES MENTIONED

  • Dave Tate (EliteFTS)

The Women Who Train Survey

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

CONNECT WITH AMY

  • Instagram: @amykatebowe
  • Email: amy@amykatebowe.com
  • Join the waitlist for Spring/Summer ’26 Warrior School: DM Amy or email to be added. Enrolment opens in March '26.

LIKE, RATE & SUBSCRIBE

If this episode helped you girl— share her with a woman who trains hard and deserves better information.

Hit follow.

Leave a review.

Show up for the woman you’re becoming.

xo A

]]> no 1 Stop letting bad programs wreck your bod: the programming upgrade every woman needs https://pinecast.com/guid/72369025-358e-435e-879b-8845ffa2d749 Thu, 04 Dec 2025 16:04:00 -0000 00:59:51 Most women think programming is: pick a muscle, pick an exercise, add weight, repeat. But girl... that’s not programming. That’s a to-do list in Lycra. And it won't help you build a bod you love.

In this EP – Part Two of my Programming Miniseries – I take you BTS of how I actually build training for my Warriors. Not random workouts. Not “glute day” and “arm day.” Real programming – that sits at the intersection of biomechanics, stress, and adaptation and is tailored to your body.

I walk you through my Programming Umbrella (biomechanics, technique, load management), show you how I filter your exercises so they’re actually doing what you think they’re doing, and break down real case studies like shoulder and SI pain. You’ll leave this EP understanding why you're programming isn't working – and what has to change in your training if you actually want to get stronger, build muscle, and stop getting injured.

If you’ve ever tried to write your own program and gotten stuck… or followed someone else’s plan and wondered why your back hurts and nothing changes – this one is for you girl.

Key takeaways

  • Programming ≠ coaching - A program is just sets, reps, and exercises. Coaching is the ongoing process of reading your body, adjusting exercise selection, managing load, and giving you feedback so you can execute at the standard required for real results.

  • You’re not a computer – you’re a human - I can “write” a program for you, but your body will constantly give me feedback: niggles, pain, execution, fatigue, recovery. Good training responds to that feedback. You program a computer. You coach a human.

  • The Programming Umbrella: the three prongs I use for every Warrior (biomechanics, technique and load management).

  • Exercise “SEO”: the new game for exercise selection - Old way: muscle + modality (“quads + barbell back squat”). New way: movement quality → primary muscle → secondary muscle → length–tension → modality → constraints → stability demands → intent. This is how I filter the right exercise for your bod instead of just picking from a menu of “leg exercises.”

  • Long vs short moment arms matter.

  • Real examples: how I think about common exercises (walking lunge, Db row, landmine strict press)

  • How I structure your training week

  • Case studies: shoulder pain & SI / low back pain

  • My progression hierarchy

  • Why mentorship matters (and why the industry frustrates me)

Powerful quotes from the episode

  • “You program a computer. You coach a human. A PDF with sets and reps is not coaching.”
  • “Programming sits at the intersection of biomechanics, stress, and adaptation. If those three aren’t aligned, your body will not change the way you want it to.”
  • “The exercise isn’t the stimulus. The joint action under load is the stimulus.”
  • “Most women are following programs that aren’t biomechanically accurate and aren’t aligned with their body. That’s why you don’t get stronger. That’s why you keep getting injured.”
  • “Progressive overload is not ‘just add weight.’ It’s more tension, in the right position, with better technique.”

Connect with Amy & work together

Build a strong, feminine bod with programming that actually respects your biomechanics and your life.

  • Follow Amy on IG -

@amykatebowe

for training breakdowns, programming deep dives, and behind-the-scenes of Warrior School.

Subscribe, rate, and review to help more women find this work and transform how they train.

Share this episode with a woman who’s been “doing all the workouts” and still not seeing results – she needs to know she’s not the problem. Her programming is.

Play To Win — AUSTRALIA

If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia.

A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process.

Details + tickets: https://warriorschool.co/play-to-win-live-australia/

THE WOMEN WHO TRAIN SURVEY

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

]]> no 1 Build The Body You Love Training Assessment (Live Workshop) https://pinecast.com/guid/5fc18ad8-901f-496b-9db7-5d34c855125f Fri, 28 Nov 2025 17:04:00 -0000 00:05:00 BUILD THE BODY YOU LOVE TRAINING ASSESSMENT

GET MY TRAINING ASSESSMENT

Get a proven pathway to see the badass results you’re looking for with your training and know your exact next steps to start making progress.

In this workshop:

  1. I will walk you through my six-part Training Assessment in real time - the same process I used with high-level Warrior School clients so you know exactly where to put your focus now, and in the future. (Think of it as your training MRI — a full-body scan for how you train.)

  2. You will get the Six Step Training Scan, that is essential to build lean muscle mass, improve body composition, and train with more confidence. You’ll get a recording of this, so you can go back over your Training Scan at any time to keep making progress.

  3. You will get a training overview so you know what you need to focus on for the short term and the long term.

  4. There will be time at the end to answer specific training questions

Bonus: You will also get your very own copy of The Training Implementation Plan, so you know how to keep making progress, season after season.

Girl, this isn’t for everyone. Here’s the criteria

  • You have been doing all the ‘right’ things with your training, but not seeing results

  • You’re frustrated because you’re doing the work, but it ain’t working…

  • You aren’t looking for a quick fix, but you do want to see lasting change with how your body looks and feels

If you want to build the body you love, you’ve got to know where you’re really at.

In 75 minutes, we slow it all down. You’ll see your training clearly — the truth of what’s working, what’s missing, and what needs to shift — so you can build visible muscle, move with confidence, and finally break through the ‘hidden wall’ that’s holding you back girl.

SAVE MY SEAT

You’ll walk away with:

•⁠  ⁠A full red → orange → green assessment of your training

•⁠  ⁠A six-month direction you can execute immediately

•⁠  ⁠Clarity on what’s truly holding you back — and how to fix it

•⁠  ⁠Personalised feedback and live coaching from me

If you want to build a body that feels strong, powerful, and beautiful - you belong in a room like this. Because if you want to build a body you love, you’ve got to know where you’re really at.

The Details

🗓 Friday December 5th (PST) / Saturday December 6th (Australia + New Zealand)

Time:

• Vancouver / LA: 12:00 PM

• New York / Toronto: 3:00 PM

• London / Dublin: 8:00 PM

• Melbourne / Sydney: 7:00 AM (Sat)

• Auckland / Christchurch: 9:00 AM (Sat)

💻 Location: Live on Zoom

💵 Investment: $47CAD

⏱ Duration: 75 minutes

🎥 Recording available afterwards

🎁 Bonus: The Training Implementation Plan

Turn your Training Assessment into a strategy that actually builds the body you love

Because clarity means nothing without direction.

After your Training Assessment, you’ll get access to my The Training Implementation Plan — a short video complete with clear training targets, progression strategies, and tangible steps to build visible muscle, improve body composition, and train with confidence.

JOIN ME FOR THE BUILD THE BODY YOU LOVE TRAINING ASSESSMENT

SAVE MY SEAT

xo Amy

]]> no 1 Why your workouts aren’t working: the 3 programming systems you’ve never been taught https://pinecast.com/guid/de6b4ecf-9dcc-4685-845f-4735b8cdc447 Thu, 27 Nov 2025 16:04:00 -0000 00:38:01 Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems.

This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting working with in 2012 and the incredible methodology developed by Pre-Script.

Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies.

In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath.

You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want.

Key takeaways

  • Programming isn’t built from exercises — it’s built from systems.

Movement indexing, resistance profiles, and valence (a framework popularised by

Pre-Script

) form the backbone of real, long-term progress.

  • Pre-Script’s movement indexing gives training its architecture.

We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one.

  • Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy.

Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range.

  • The valence system protects your nervous system.

A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode.

  • This system-based approach is why Warrior School works.

You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression.

Powerful quotes from the episode

  • “We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.”
  • “Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.”
  • “Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.”
  • “Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.”
  • “Owning the movement starts with owning the system behind it.”

Resources Mentioned

Pre-script

https://www.pre-script.com/

Connect with Amy

Instagram: @amykatebowe

THE WOMEN WHO TRAIN SURVEY

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

Play To Win — AUSTRALIA

If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia.

A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process.

Details + tickets: https://warriorschool.co/play-to-win-live-australia/

Love the Show? Here’s how to support her

❤️ Leave a rating + review (it truly helps more women find the show)

Subscribe so each new episode lands directly in your ears

Share it with a woman you love — your sister, your training partner, your best friend.

Your support helps us grow The Warrior School Podcast and reach more women who need this work.

Xo

]]> no 1 I thought something was wrong with me (inside my longest season of not knowing) https://pinecast.com/guid/e48b25dd-b933-432a-8634-e73b8449cc56 Mon, 17 Nov 2025 23:04:38 -0000 00:37:01 Warrior woman, this one is a little messy.

A little raw.

A little “thinking on the mic.”

I’ve been sitting with a really big decision for almost 10 months — circling it, questioning myself, wondering if my intuition was blocked, asking whether clarity is a mindset thing, a nervous system thing, or an identity thing.

For months, I didn’t have the answer.

And honestly… I thought something was wrong with me.

But what I’ve learned is this:

Nothing was wrong with me — I just wasn’t ready. My nervous system wasn’t ready. My life wasn’t ready. I wasn’t her yet

In this EP, I take you inside that whole internal process — the questions, the frustration, the anger, the capacity-building, the surrender (the real kind, not the Instagram kind), and how clarity finally came… not because I manifested it, but because my bod could finally hold it.

Girl...If you’re in the in-between — if you’re circling a big decision, if you’re questioning yourself, if you feel like you “should” know the answer but don’t — this EP is for you darling.

Key Takeaways

  • Not knowing doesn’t mean you’re broken — it means your future self isn’t fully formed yet.

  • Clarity isn’t just mindset.

  • Big decisions require big identity shifts — and those take time.

  • You can be a slow decision-maker and a fast executor.

  • Intuition might not be “woo."

  • Surrender is not passive.

  • Becoming is slow.

Powerful Quotes

  • “Not knowing doesn’t mean you’re behind — it means your future self isn’t ready yet.”

  • “Maybe intuition isn’t magic. Maybe it’s just perception plus regulation.”

  • “I’m a slow decision-maker, but a fast executor. Once I know… I move.”

  • “Surrender isn’t trusting the universe — it’s letting go of urgency while you build the capacity to hold something big.”

  • “Sometimes your nervous system isn’t saying no… it’s saying not yet.”

In this deeply personal solo episode of The Warrior School Podcast, Amy unpacks a 10-month season of “not knowing” and what it taught her about intuition, nervous system capacity, identity, and big life decisions. This episode is for the woman who is circling a decision, questioning her intuition, or feeling stuck in the in-between.

You’ll learn why clarity often takes longer than you think, how the nervous system influences decision-making, the difference between intuition and perception, and how to build the capacity to hold big identity-level changes. If you’re in a season of uncertainty, this episode will help you feel seen, grounded, and supported.

THIS EPISODE IS FOR:

  • Women who are circling a big decision and don’t have the answer yet

  • Anyone who feels stuck in the in-between and is wondering if something’s “wrong” with them

  • High-achieving women who want to build the physical and emotional capacity to hold a bigger life

  • Leaders, creators, coaches — the women who are becoming someone new, even if it’s slow, even if it’s messy

THE WOMEN WHO TRAIN SURVEY

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

📲 SHARE + SUBSCRIBE

If this episode hit something in you — share it with a woman who’s in her own season of “not knowing.”

Tag @amykatebowe with your biggest takeaway.

Leave a review.

Hit follow.

Keep showing up for the woman you’re becoming.

]]> no 1 Stop chasing pain, rehab is training and why variety wins with David Grey https://pinecast.com/guid/db0be6de-82e2-45b1-9a55-02a40036d164 Thu, 06 Nov 2025 16:00:00 -0000 01:05:08 Alright girl, today I’ve got David Grey on the pod. If you don’t know him — he’s one of the most sought-after and coolest coaches in the rehab and performance space. He’s worked with Olympic athletes, pro footballers, and everyday people who were told they’d never move pain-free again. 

What I love about David is he doesn’t just chase symptoms — he changes how you move. He blends rehab, strength, and athleticism in a way that’s simple, powerful, and actually works. 

His approach is rooted in strategy and systems. But he always starts with the goal or vision - what do you want to be able to do. (and not being in pain is not a goal). Then we reverse engineers the plan and strategy from there. 

We talk about why variety is the secret to resilience, why pain isn’t proof you’re broken, and why rehab is just training with a different name. This one’s sharp, practical, and it’ll flip how you see your body.

Key Takeaways

  • Rehab = Training. The only difference is pain. The process is progressive loading, intelligent exercise selection, and consistency.
  • Variety builds resilience. Pure specialization makes you fragile; mix loads, tempos, planes, and patterns.
  • Execution > exercise list. It’s not “do calf raises,” it’s own the standard and progress it (tempo, range, reps, load).
  • Pain is nuanced, not a verdict. The biopsychosocial model matters: training load, sleep, stress, food, belief.
  • Foundation before hacks. Walk more, eat enough, sleep, and dose your training — before you blame hormones.
  • Joint longevity kit. Daily walking, big-toe extension, strong knees (bend + load), a supple spine (rotate/side-bend), hips that move.
  • Goal → map → milestones. Start with the vision (play tennis, run 5K, lift), then reverse-engineer the steps and targets.

Quotes

  • “Rehab is just training in the presence of pain.” — David Gray
  • “Variety is what keeps you resilient. Specialization without it makes you fragile.” — David Gray
  • “Every movement has a standard — own it before you load it.” — Amy Bowe
  • “It’s not your hormones if you’re under-recovered and under-fed — clean up the foundations first.” — David Gray
  • “Pain doesn’t mean you’re broken; it means your body wants better capacity.” — Amy Bowe

What We Cover

  • The myth that anything sub-maximal is “useless” — and why low-load work still drives progress
  • How David programs for athletes and everyday humans: vision → constraints → clear targets
  • Training through pain without making it your identity
  • Why scans rarely change the plan — and what actually does
  • The most over-prescribed rehab trope (hi, “sleepy glutes”) and what to do instead
  • A realistic “joint health insurance” plan for women in their 30s–40s

Links & Resources

Connect with David — Coach & educator at David Grey Rehab, known globally for redefining movement and rehab with precision, clarity, and results. The gram: https://www.instagram.com/davidgreyrehab/ Website: https://www.davidgreyrehab.com/pages/david-grey-rehab

Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this.

** Share + Subscribe**

If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @davidgreyrehab https://www.instagram.com/davidgreyrehab/

]]> no 1 The checklist era is over https://pinecast.com/guid/98d3ed95-da48-42e1-88a9-4fc73beb7a83 Wed, 29 Oct 2025 18:30:18 -0000 00:42:13 Warrior woman, welcome back to the mic girl. It's been a hot minute since we hung out, and today I wanna go deep with you on something that's holding so many women back in their health, their training, and their lives: the 'checklist era'. You know her. The macros. The reps. The Zone 2. The rules. The never-ending to-do list of what to eat, how to train, and when to sleep.

But here’s the truth girl: checklists don’t build bodies. Systems do.

In this EP, I break down what strategy actually means, why it's the missing link in your training and nutrition, and how to build a system that actually fits your life. I talk through the 3 identity shifts you need to make to move from exhausted and stuck to powerful and consistent. And I tell you exactly what I teach inside Warrior School when it comes to becoming a woman who can hold the body and the life she wants.

So grab a coffee, go for a walk, and let’s hang out.

IN THIS EPISODE I BREAK DOWN:

  • Why we cling to checklists when we feel overwhelmed, tired, or stuck
  • The biggest identity shift I had to make (that changed everything)
  • What an elegant strategy actually looks like (hint: it's not a plan)
  • The four pillars of every powerful strategy
  • How to move from reactive to resilient
  • Why doing more isn’t the answer—but holding more is

3 BIG IDENTITY SHIFTS TO BECOME THE WOMAN WHO HOLDS MORE

  1. From checklists to systems: Becoming the woman who trains with strategy (not just ticking boxes)
  2. From just showing up to execution: Learning to execute at the level required for the results you want
  3. From reacting to adapting: Building the skill of pivoting, not pausing, when life gets messy

POWERFUL QUOTES FROM THE EPISODE

  • "You don't become a badass by doing more. You become a badass by learning how to hold more."
  • "Checklists live in isolation. Systems talk to each other."
  • "Everything you've done so far has gotten you here. But becoming her? That’s a whole new identity."
  • "Execution is doing the right thing, the right way, at the right time—at the level required for the results you want."
  • "If you're still stuck, it's not because you're lazy. It's because no one taught you how to build a system that fits your life."

NEXT STEPS 📍Ready to build your own system IRL? Join the Play to Win Workshop (Melbourne, Jan 11) https://warriorschool.co/play-to-win-live-australia/

SHARE + SUBSCRIBE If this EP hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

xo

]]> no 1 The Emotional Home that’s secretly running your life with Nerida Bindt https://pinecast.com/guid/8a2e3929-1e61-43e0-a61e-9c4871bce117 Thu, 18 Sep 2025 15:04:28 -0000 01:19:57 Today, girl, I’ve got someone very special back on the mic with me. Five years ago, Nerida Bint joined me on this podcast. Back then, she was running two of the biggest women’s-only gyms in Australia — leading 500 women, 15 coaches, building an empire of strength. Since then? Life dismantled. Her businesses, her relationship, her identity — all stripped down in the chaos of 2020. And from that breakdown came her greatest breakthrough.

Now Nerida doesn’t just build gyms — she builds women. She teaches emotional intelligence. She helps women step out of their stories, face the emotions they’ve been running from, and finally lead themselves with power, grace, and truth.

She’s a heart-led entrepreneur, a thought leader, a coach, and a woman who has lived the collapse and the comeback. And in today’s conversation, we talk about the emotional homes we inherit, the epidemic of disconnection, and why doing the big, beautiful brain work is just as important as the training floor.

This one is electric — elegant, raw, and deeply human. You’re going to love it.

In this episode, we talk about what happens when your big, beautiful brain is telling one story, but your nervous system can’t hold it. We dive into emotional homes, unconscious beliefs, self-worth, and why doing “the work” means more than podcasts and therapy—it means execution. This is the conversation every woman who trains, leads, or builds anything needs to hear.

Key Takeaways

  • Your emotional home—the feelings you absorbed between ages 0–7—still runs your life until you rewire it.
  • Therapy and talk work only go so far; your nervous system has to learn to hold what your brain wants.
  • Most women aren’t failing because they lack information. They’re failing because they aren’t executing at the level required.
  • You can’t force anyone else to change. Show, don’t tell.
  • Energy (cellular + emotional) is the foundation. Without it, nothing holds.

Quotes to Share

  • “Anything you don’t have in life is because you’re unwilling to feel a feeling.” — Nerida
  • “Your identity will never outgrow your nervous system’s capacity to hold it.” — Nerida
  • “Stop feeding the wrong identity. Start feeding the woman you want to become.” — Amy
  • “The world reflects what you believe you’re worthy of—deep down, not just consciously.” — Nerida
  • “Training isn’t the hard part. The story you tell yourself is.” — Amy

Next Steps Want to go deeper into this work? Check out Nerida’s course → Master Emotional Intelligence Course:  https://www.neridabint.com/master-course

Special offer so you can access the full course for $499 using the code: PODCAST.

The course includes 6 modules, 60+ video lessons, and 60+ worksheets, all designed to help people build confidence, transform relationships and strengthen their emotional resilience and smash through limiting beliefs.

Connect with Nerida The gram: https://www.instagram.com/neridabint/ Website: https://www.neridabint.com/

🎧 Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. 📍 Ready to train like a woman who wins? →  Apply for Warrior School Coaching

📲 Share + Subscribe If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @neridabint with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

]]> no 1 What 20 years in gymnastics teaches you about life with Olympic Gymnast Emma Nedov https://pinecast.com/guid/b13c8b2d-a07b-4d64-8f51-3a31616fd706 Thu, 11 Sep 2025 15:04:12 -0000 01:33:40 Alright girl, today I’ve got Emma Nedov on the pod. If you don’t know her — she’s a two-time Olympian, an Australian gymnastics champion, and a woman who has lived the full arc of chasing a dream, breaking down, walking away, and then coming back stronger.

Emma’s story is wild. She trained for 20 years, missed out on the Games more than once, retired, and then — three years later — made the comeback of a lifetime to qualify for the Paris 2024 Olympics. What I love about Emma is her honesty about the falls, the pressure, the heartbreak, and the grit it takes to rise again. She’s proof that falling isn’t failure — it’s part of the process.

In our conversation, she shares the 10 lessons gymnastics gave her that now fuel her life outside the sport — lessons on resilience, patience, fear, identity, and why the goal is just a guide. This one is raw, inspiring, and full of wisdom for any woman who’s chasing something bigger than herself.

Why Listen Because you’re not afraid of falling—you’re afraid of not getting back up the right way. Press play for a blueprint in resilience that actually translates outside the gym.

What We Cover

  • Learn how to fall. It’s not about avoiding failure — it’s about falling with dignity and rising with choice, not obligation.
  • Patience is power. The results you want take years, not weeks. Learn to love the long game.
  • Perform under pressure. Nerves don’t disappear; you just learn how to move with them.
  • Do the session you don’t feel like. That’s usually the one that changes you.
  • Visualization is a weapon. See it, feel it, practice it — and your body will follow.
  • Sleep is non-negotiable. It’s the quiet performance tool nobody respects enough.
  • Fuel like an athlete. Food isn’t punishment or reward — it’s a tool for power, strength, and longevity.
  • Don’t chase perfection. You’ll never control the judges, the scores, or the outcome — only your own performance.
  • Build your board of directors. You need people around you who believe in you when you don’t.
  • The goal is the guide, not the prize. Who you become in the process is the real win.

Key Takeaways

  • Resilience isn’t heroic; it’s practiced. Tiny fails count.
  • Your feelings don’t run the show—your preparation does.
  • The most rewarding sessions are the ones you wanted to skip.
  • Control the controllables: your focus, your execution, your recovery.
  • The goal is a north star, not a verdict. The practice is the point.

Power Lines to Share

  • “Learn to fall well—and rise because you choose to, not because you’re told to.” — Emma
  • “Act despite how you feel. That’s where power lives.” — Emma
  • “Your performance is none of your feelings’ business.” — Emma
  • “The practice is the point. The process is the point.” — Amy
  • “Build your table. Fill the seats. Nobody wins alone.” — Emma & Amy

Connect with Emma The gram: https://www.instagram.com/ejnedov/ Website: https://www.emmanedov.com/

Next Steps 📍 Ready to train like a warrior? Apply for Warrior School Coaching DM me Coaching on the gram

💥 Want proximity, proof, and power? Join the Play to Win Workshops: Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

📲 Share + Subscribe If this episode hit something deep—send it to a woman who needs it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming.

]]> no 1 How to become a f*ckin’ badass (Part 3) https://pinecast.com/guid/2154eb3e-76bf-41b2-be98-3eb6390674f4 Thu, 04 Sep 2025 22:04:13 -0000 00:24:19 Welcome to the final instalment in our three-part series on becoming a f*cking badass. In part one, we defined her. In part two, we uncovered what blocks her. And now in part three, we build her. But let me tell you something straight up: you don’t become a badass by doing more. You become her by learning to hold more.

In this EP, I share the three core capacities you must train if you want to become a woman who can lead, lift, and live a powerful AF life:

  • the ability to hold tension
  • the ability to hold energy
  • the ability to hold power

This is the anatomy of a badass.

I walk you through exactly how I train these traits inside Warrior School so you can build the body, the mind, and the systems to hold the life you want. Because badassery isn’t about doing more. It’s about building the woman who can hold more.

Let’s go.

KEY TAKEAWAYS:

  • You don’t become a badass by doing more. You become her by building the capacity to hold more.
  • There are three core capacities to train: tension, energy, and power.
  • Most women avoid tension because they don’t have the energy to hold it.
  • Execution > effort. The badass woman doesn’t do more reps—she does the right ones, with intention and control.
  • Being seen, taking responsibility, leading with power—these are all trainable. You just need the reps.
  • Everything you want requires structure, systems, and support. You can’t hold it alone.

POWERFUL QUOTES FROM THE EPISODE:

  • “You don’t become a badass by doing more. You become her by learning how to hold more.”
  • “Tension isn’t the problem. Tension is what builds you.”
  • “Most of you have mistaken exhaustion for effort. But burnout isn’t a badge of honour.”
  • “You want to feel powerful, but the moment you do, you panic. Because power means pressure.”
  • “A badass woman doesn't waste time questioning herself. She takes the damn action.”

THIS EPISODE IS FOR:

  • Women who are tired of doing more and getting nowhere
  • Anyone who wants to build the physical and mental capacity to hold a big, beautiful life
  • Coaches, leaders and high-achieving women who crave structure and strategy that actually works

✨ NEXT STEPS 🎧 Missed Part 1? Listen here: 10 things blocking your badassery (and what to do about it) Part || https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000723898882

📍 Ready to build her IRL? Want help building your own badass operating system? Apply for Warrior School Coaching

📲 SHARE + SUBSCRIBE If this ep hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming

]]> no 1 10 things blocking your Badassery (and what to do about it) Part 2 https://pinecast.com/guid/3268db7a-635d-4376-b9dd-7f3cdf28259b Thu, 28 Aug 2025 15:04:57 -0000 00:33:44 Warrior woman— You say you want more. You want to feel powerful. Hot. Clear. Consistent. You want to be the woman who walks into the room and owns it. But you’re not her. Not yet. So what’s in the way?

This episode is part two in our 3-part deep dive on becoming a motherfucking badass—and I’m breaking down the 10 biggest things that stop women from living like the powerful, magnetic force they know they are.  Some of these you’ll recognize instantly. Others are sneakier. But every single one is trainable. And that’s the point. Being a badass isn’t a vibe. It’s a skillset. And you can build every part of her—one rep at a time.

Let’s go.

KEY TAKEAWAYS

  • Your big, beautiful brain isn’t broken—she’s just scared. You have to give her evidence.
  • If you’re exhausted, it’s not a mindset issue. It’s a nervous system and energy issue.
  • You don’t lack motivation—you lack structure, rhythm, and reps.
  • You’re not selfish for wanting more. You're not greedy. You're just a woman with a vision.
  • You cannot badass your way forward on the good girl operating system. It needs a rewrite.
  • If your body can’t hold the vision, you’ll never reach it.
  • You don’t have to duct tape together another plan—you need a table.
  • Skills are trainable. Strategy creates confidence. Rhythm creates results.

POWER QUOTES

  • “You are not lazy. You’re not unmotivated. You are just so damn tired.”
  • “No one became a badass on no energy—because you don’t have any power.”
  • “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
  • “Your body can’t hold the vision yet.”
  • “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
  • “Wanting more does not make you greedy. It does not make you selfish. It makes you a motherfucking badass.”
  • “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
  • “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

  • The woman who’s chasing clarity but constantly stalling
  • The woman who’s training, building, pushing—but still feels like she’s falling short
  • The woman who wants more—but doesn’t feel safe going all in
  • The one who knows she’s meant for something bigger, but can’t hold it yet

NEXT STEPS 🎧 Missed Part 1? Listen here: Ep 363 – What Is a Motherf*cking Badass (And How Do You Become One?)

Ready to build her IRL? Join the Play to Win Workshop (Toronto + Vancouver)

📲 SHARE + SUBSCRIBE If this episode hit something deep girl—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

]]> no 1 How to Become a F*cking Badass – Part I https://pinecast.com/guid/1bdd6ecb-f202-47c1-bd1e-16977180ddcd Thu, 21 Aug 2025 15:04:42 -0000 00:20:36 In this episode of The Warrior School Podcast, I talk about what it really means to be a badass woman—beyond aesthetics and hustle.

If you're ready to build a strong bod, magnetic presence, and a wildly powerful life, this 3-part series is your roadmap.

Let’s talk about becoming a F*cking badass.

I break down what it actually means to be a badass (spoiler: it’s not just edge and rebellion—it’s energy, execution, and standards), and why you don’t need to be born confident, magnetic, or strong to become wildly powerful. You just need to build the body that can hold it.

This one is edgy, elegant, and designed to leave you dangerously clear on who you are—and who you’re becoming.

Pull up a chair, girl. Let’s talk about power.

💥 KEY TAKEAWAYS:

  • The true definition of a badass (and it’s not what you think)
  • Why your body is the foundation of your power and presence
  • The role of energy, standards, and consistency in becoming magnetic
  • Why mental toughness and clarity are non-negotiable
  • The power of building your board of directors—your circle of badass women
  • How to hold the duality of celebrating yourself while still wanting more

🖤 QUOTES TO SHARE:

  • “A badass is a woman who is clear on what she wants—and is dangerously consistent."
  • “She holds the standard. She leads herself. She has a body that can hold everything she desires.”
  • “You don’t have to be born beautiful to be wildly attractive. It’s your energy.”
  • “To your old identity, it’ll look obsessive. But to you—it’s just your standard.”
  • “If you’re going to say yes to becoming a badass, what are you willing to say no to?”

RECOMMENDED FOR: Women in their 30s and 40s who are ready to train properly, build a powerful body, and lead themselves like never before. This episode is especially for high-achieving women craving more energy, confidence, and clarity in their lives.

🎧 LISTEN NEXT:

📲 GIRL SHARE & SUBSCRIBE: Love the pod? Share it with a badass woman in your world. Subscribe, leave a review, and tag @amykatebowe to tell me what being a badass means to you. See you in Part 2.

]]> no 1 The Beautiful Back Blueprint (How to build a back that looks like you lift) https://pinecast.com/guid/feb284d7-52d4-41a8-9d5f-741c85f6f4c2 Thu, 14 Aug 2025 15:04:34 -0000 00:33:57 Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just rows. But the whole system—lats, traps, scap, erectors.  The whole damn thing. 

Because the moment I trained my back the right way, everything changed. My lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she trained.

In this episode, I’ll teach you how to train your back like a badass bitch who knows what she’s doing. We’ll break down mobility, scap stability, and the big movements to build width, thickness, and a trunk that can actually hold you. 

If you’re sick of rowing with your traps or wondering why you can’t feel your lats, this one’s for you.

KEY TAKEAWAYS

  • The back is not one muscle—it’s a system (lats, upper back, scapula, erectors) that must be trained intentionally
  • Most women are missing lat connection because they lack overhead range or scapular control
  • Vertical pulling = lat dominance (pull-ups, lat pulldowns); Horizontal pulling = upper back dominance (rows, face pulls)
  • To build a strong spine and trunk, you need more than core work—you need erector strength and isometrics
  • You don’t need more exercises, you need better movement quality: intention, tension, range, and rhythm

QUOTES FROM THE EP

  • “No one became a badass on no energy—because you don’t have any power.”
  • “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
  • “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
  • “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
  • “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

  • Women who want a beautiful, powerful upper bod that feels just as strong as it looks
  • If you have shoulder pain or poor posture
  • Anyone not "feeling" their lats or rowing with their traps
  • Women ready to learn the real mechanics of back training

WORKSHOP: PLAY TO WIN 

📍Ready to build a beautiful back IRL? → Join the Play to Win Workshop (Toronto + Vancouver)

There are limited spots left. If you've been thinking about it, now's the time. Reach out with questions or go book your spot.

✨ NEXT STEPS 🎧 Missed Part 1 & 2? Listen here Hypertrophy series Part 1: Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000716712165

Part 2: How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000721065424

📲 SHARE + SUBSCRIBE If this episode hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

]]> no How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://pinecast.com/guid/9aff95e3-4c4a-4838-bc01-3819ca4f1bc4 Thu, 07 Aug 2025 15:04:57 -0000 00:32:07 Warrior woman—welcome back.

This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that first). Today, we’re moving down the chain—into your quads, hammies, and calves—so you can build legs that look like they train.

This isn’t just about lunges and leg presses. This is about movement quality, muscular tension, execution, and beauty. It’s about finally understanding what it means to train legs properly, so you can build shape, strength, and confidence that people notice. And it’s not about smashing yourself with circuits or chasing the burn—it's about training beautifully.

If you’ve been training your legs but still aren’t seeing definition—no shape, no pop—this one’s for you. Because you’re probably doing it like everyone else. And that’s the problem.

We go deep. Anatomically, strategically, methodically. You’ll walk away knowing exactly how to grow muscle in your quads, hamstrings, and calves—and how to do it the Warrior way.

KEY TAKEAWAYS:

  • Hypertrophy = Length Under Load + Control
  • Building muscle in your lower body requires deep range, slow tempo, and quality movement—not rushing through circuits.
  • Train Legs With Structure, Not Chaos
  • Random exercises and circuit-style training won’t build the legs you want. You need structure, mobility, stability, and progression.
  • The Three-Part Framework for Beautiful Movement: 1. Mobility – Can you access the right positions? 2. Stability – Can you control your body through them? 3. Strength – Can you load them with precision and power?
  • Quads love deep squats, split squats, and leg presses—trained with tempo and control.
  • Hamstrings thrive with hinge patterns like RDLs and leg curls—done slowly and intentionally.
  • Calves matter—for aesthetics, balance, and performance. Stop skipping them.
  • Combining multi-joint and single-joint exercises (e.g., squats and leg extensions) delivers the best growth results.
  • If it’s rushed, unstable, or ugly—it’s not effective.

POWERFUL QUOTES FROM THE EPISODE:

  • “If the movement feels beautiful, it’s because you’re moving well. That’s what builds a body you love.”
  • “We’re not chasing the burn—we’re chasing execution.”
  • “Women who have legs that turn heads? They move well. They own their training.”
  • “Time under tension equals hypertrophy. Quality equals results.”
  • “This isn’t about smashing your legs until you can’t walk—it’s about moving in a way that works.”

🎟️ If you’re ready to stop training like everyone else—and start training like a Warrior—join me in-person at Play To Win. We’ll break down squats, hinges, and deadlifts. You’ll learn exactly how to train legs properly, and we’ll find the exact progressions your body needs. ✅ Vancouver – Sept 28th (3 spots left) ✅ Toronto – Sept 13th (6 spots left) This is your chance to get in the room with me, learn the art of beautiful movement, and build legs that turn heads.

]]> no 1 How to keep training even when your body’s mad at you https://pinecast.com/guid/68238299-c676-4d68-b4d8-975b2b5e1177 Thu, 31 Jul 2025 22:17:45 -0000 00:29:04 Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships. We’re deep in the training block.

But my Achilles? She’s been real mad at me lately. Both of them, actually.

So today’s episode is about this: How do you keep training when parts of your bod are flaring up? When your back hurts. When your SI is pissed. When something just keeps feeling off.

You don’t wanna stop—but you’re not sure what to do. I get it girl...

This episode is for the woman who’s stuck in that start-stop cycle. She’s doing the work, she’s training, she’s feeling great— Then boom. Flare-up. And now she’s frustrated, anxious, overwhelmed… and thinking about pulling back. Again.

So let’s talk about it.

Let’s talk about why this happens—what’s actually going on inside the bod—and how we can keep going without making it worse.

I share two of the biggest levers we can pull inside our training:

  • Exercise selection → Are you choosing the right movement for where your body’s at right now?
  • Dosage → How much? How often? How heavy? How fast?

We also talk about movement mechanics, owning the movement, nervous system regulation, and why your bod isn’t broken—she’s just underfed, under-recovered, or being asked to do too much of the wrong thing at the wrong time.

This one’s packed. Let’s do it.

KEY THINGS WE COVER:

  • Why your body might not be ready for certain movements (and that’s okay)
  • How to adjust your training without stopping
  • What “the bud loves load” actually means
  • Why pain is often a nervous system issue—not a structural one
  • The difference between not being able to do something and just not owning the movement yet
  • How to dose your training like a pro (volume, tempo, rest, intensity—all of it)

🖤 QUOTES FROM THE EP:

  • “Parts of my bod are mad at me—but I’m still training. I’m just being smarter.”
  • “If you’re always flaring up after a squat… maybe it’s not the squat. Maybe your body just isn’t ready for that squat yet.”
  • “Strength training is rehab. We don’t need a physio band—we need the right movement, dosed properly.”
  • “The hips, the pelvis, the SI… they love load. You just have to give them the right kind.”
  • “If you’re gonna say yes to being a badass… you’ve gotta learn to coach your body properly.”

WHO THIS IS FOR:

  • The woman who keeps flaring something up
  • The one who doesn’t trust her body right now
  • The lifter who’s scared to squat again
  • The coach who wants to get better at navigating injury in training
  • Any woman who wants to stop the stop-start cycle and learn how to train properly—even when stuff hurts

🎟️ JOIN ME IN THE ROOM – PLAY TO WIN If you're in Toronto (Sept 13) or Vancouver (Sept 28), come train with me.

We'll work on: ✅ Proper technique and movement mechanics ✅ Exercise selection and progression ✅ Dosage, volume, and intensity ✅ Pain, injury, and flare-up management ✅ How to build a body that can hold everything you want

Only a few spots left. Let’s go.

Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

]]> no 1 Play to Win: Why you need to be in the room [Q&A Episode] https://pinecast.com/guid/f5f01edf-f49c-4b83-9d4b-6cdd8c57ffb0 Sat, 26 Jul 2025 15:04:31 -0000 00:23:38 Alright girl, let’s talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year.

You’ve been asking: What is it? What will we actually do on the day? Is it too hard for me? What if I’m not strong enough yet? Will I belong in the room? I answer all of that—

This workshop is for the woman who wants real coaching, real feedback, and real results. If you’re tired of second-guessing your lifts, training alone, or feeling unsure in the gym, this is the room you’ve been craving.

We’re going to train together. I’ll coach you. You’ll get feedback, touch points, technique corrections, and cues that actually make sense. And we’ll show you how to push to that next level—safely, confidently, and powerfully.

KEY TAKEAWAYS

  • Play to Win is not just a seminar—it’s a full-day, hands-on strength training experience.
  • You’ll learn how to train properly—with beautiful technique, effective progression, and the intensity required to actually change your body.
  • The day is broken into two capsules: Lower Body (squat, deadlift, lunge) and Upper Body (pull-ups, push-ups, pressing).
  • You’ll walk away with clear coaching cues, video feedback, and a progression plan you can use in your own training.
  • Yes, it’s tailored for YOU—even if you’re dealing with pain, injury, or inconsistency.
  • And yes, you belong in the room.

QUOTES

  • “You don’t need another program. You need someone in the room with you—coaching you, correcting you, pushing you.”
  • “You will walk in a lifter. But you’ll walk out a better one.”
  • “Most women are training—but not executing. This is where you learn how.”
  • “Technique first. Then intensity. That’s how we build bodies that win.”
  • “This workshop is for women who train—and want to train better. Period.”

Play to Win Workshop

💪 Want to stop second-guessing and start executing? → Come to Play To Win: 📍Toronto – Sept 13: https://warriorschool.co/play-to-win-live-toronto/ 📍Vancouver – Sept 28: https://warriorschool.co/play-to-win-live-vancouver/ 🌏 Australia – Dates dropping soon!

🌶️ Follow Amy on Instagram: https://www.instagram.com/amykatebowe/ Let's get in the room. Let’s rise. Let’s Play to Win. 🌶️💋

]]> no 1 Is clarity a mindset issue? [why you can't hold the vision, yet] https://pinecast.com/guid/d2bed411-a342-4d82-90a8-a87183b56b38 Wed, 23 Jul 2025 15:04:14 -0000 00:38:05 Today we’re talking about your big, beautiful life—and why it still feels so damn far away. You say you want more. You’ve got the vision. You know what you want. But you’re tired. Distracted. Scrolling. Stuck. And it’s not because you’re lazy. Or unmotivated. It’s because you don’t have the physical capacity to hold the vision. This episode is a wake-up call. We’re flipping the script on clarity. It’s not a mindset issue—it’s a metabolic one. You don’t need another journal prompt. You need energy. You need a nervous system that can handle the life you say you want. I’ll walk you through the real reason you’re stuck—and exactly what to do about it. If you’re tired of climbing uphill alone, this episode is for you.

KEY TAKEAWAYS

  • Clarity lives in the body—not the mind. If your nervous system is fried and your metabolism is weak, you will not be able to hold your vision.
  • Knowing what you want is only half the equation. You need a body that can carry that clarity forward—day after day.
  • Start with identity. Your current version of self isn’t strong enough to create the life you want. You must earn the new one through experience.
  • Environment matters. Your physical space and proximity to powerful people shape your capacity to stay in the game.
  • Energy is power. Stop blaming yourself for inconsistency—it’s not a motivation issue. It’s an energy issue. And it’s fixable.

QUOTES TO PULL FROM THE EPISODE

  • “Clarity is not a mindset issue. It’s physical. It lives in your nervous system and your metabolism.”
  • “You know what you want. But your body can’t hold it—yet.”
  • “Identity isn’t something you declare. It’s something you earn.”
  • “You can’t build a powerful life with a depleted body.”
  • “You don’t need more motivation. You need more energy.”

EADY TO BUILD THE BODY THAT CAN HOLD YOUR VISION? 💪 Want a real strategy to create the life you actually want? → Join Warrior School: https://warriorschool.co/ 🌶️ Craving more truth bombs and tools to build your capacity? → Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️ Love this episode? → Subscribe to The Warrior School Podcast for more bold, disruptive conversations.

If this episode cracked something open for you—don’t keep it to yourself. Share it. Leave a review. Tell another woman who’s tired of being tired. Let’s build bodies that can hold the damn vision. Let’s make 2025 the year we stop burning out—and start rising. Together. 🌶️💋

]]> no 1 Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://pinecast.com/guid/cdabb224-f94f-41da-b724-88c950202a97 Thu, 10 Jul 2025 17:04:17 -0000 00:34:15 Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for.

Today, we’re talking about glutes. But not just how to train them… We’re talking about how to train them beautifully.

Because there’s a difference between doing exercises and training properly. There’s a difference between just moving and moving well. And in my world—we care about doing things properly.

If you’ve been showing up, doing your squats, smashing your glutes with banded circuits and donkey kicks—but your results aren’t matching your effort? This EP is your intervention.

I’m giving you the full breakdown of what actually builds a bangin’ butt:

  • The anatomy
  • The movement strategy
  • The programming framework
  • The exact training dose

And I’ll show you why glutes are not just for aesthetics—they’re the engine behind your strength, posture, and performance.

If you want your training to work, if you want glutes that do things (and also fill out a pair of jeans like nothing else)—this is where we begin.

Here’s what happens when you train glutes the right way:

  • You feel your glutes light up—without your back kicking in
  • You get stronger every week
  • You look in the mirror and actually see change
  • People at the gym ask what you’re doing
  • Niggles disappear
  • You stop chasing workouts and start building a body you love

KEY TAKEAWAY

  • Your glutes are not just for show—they are the engine behind your power, posture, and performance.
  • Building glutes requires a clear hierarchy: Mobility → Stability → Strength → Intensity.
  • Most women don’t need more effort—they need better method and strategy.
  • Mechanical tension and metabolic stress are both essential for hypertrophy.
  • There’s no “best glute exercise.” You need a combination of:
  • Hip- and knee-dominant lifts
  • Vertical and horizontal loading
  • Lengthened and shortened positions
  • Use constraints (machines, tempo, support) to own the movement before chasing load.
  • Ditch random glute circuits and upgrade to intelligent, progressive programming.

QUOTES

  • "Glutes aren’t just your side booty—they’re the queen of aesthetics and the engine of your power."
  • "If you can’t own the movement, you’ll never apply enough force to grow the muscle."
  • "Your mobility opens the door. Stability walks into the room. Strength is the magnetic woman inside."
  • "Stop doing random glute circuits with bands. That’s not a strategy. That’s a distraction."
  • "It’s not about doing more—it’s about doing the right things, in the right order, the right way."

Want to train your glutes properly, get real-time feedback, and finally build a bangin’ butt that performs and looks incredible?

Get in the room. Join me at Play to Win—my full-day live strength training workshop for women in Toronto and Vancouver.

Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

Let’s build the body you love.

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears.

xo Amy

]]> no 1 The black hole, the breakup, and becoming unstoppable with Ash Sheppeard https://pinecast.com/guid/4987dca6-c3b0-4430-86d7-be3d587137d6 Fri, 04 Jul 2025 00:12:37 -0000 01:28:17 EPISODE SUMMARY:

Warrior Woman—this one is juicy.

I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppable—for a wild ride through her dots: the black holes, the breakups, the bold moves that led her to the work she does now. We talk about building a life you actually want to live (not one you're tolerating), the moment everything breaks so you can rebuild, and how your worth, energy, and emotional regulation are at the center of it all.

We go deep on burnout, boundaries, belief systems, feminine power, and why you need to sit in the black hole sometimes—until you’re ready to climb out with support. This one’s for the woman who knows she was made for more, but needs help getting out of the loop.

KEY TAKEAWAYS:

  • You don’t have a willpower problem—you have a disconnection problem. Ash and I unpack why most women are exhausted, resentful, and stuck—because they’ve been living out of alignment with their values for too long.

  • The black hole moment is necessary. We talk about hitting rock bottom—injuries, breakups, burnout—and how those moments are often the exact interruption you need to rewire your identity.

  • Leadership starts with emotional regulation. Ash breaks down what emotional intelligence actually is and why it’s the foundation of becoming a powerful woman—in relationships, business, and your body.

  • You can't do it alone. If you're in the black hole, stop trying to climb out without help. We talk about mentorship, community, and putting yourself in rooms that challenge you and call you forward.

  • Unstoppable isn’t just a vibe. It’s a decision. Ash shares how her program is helping women heal, regulate, and finally take radical responsibility for what they want—so they can build a life on their own terms.

CONNECT WITH ASH: Instagram: @AshSheppeard

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears. Let’s create a world full of powerful, unstoppable women. 🖤 Amy

]]> no 1 Play to Win: Build a Body That Turns Heads https://pinecast.com/guid/0b22f228-7bd2-4003-b849-dd8a4ce60d87 Thu, 03 Jul 2025 01:26:14 -0000 00:01:48 The doors are open to my newest live workshop: Play To Win.

I’m going to show you how to build a body that actually looks like you train - by using the right method, executing the movements properly and applying real intensity. 

This is how you build insane strength and get the body you crave - not by doing more, but by doing it right.

This is the system behind every Warrior School transformation—and it will save you three years of trying to figure it out on your own.

Toronto – Sept 13 Vancouver – Sept 28

Here’s what I’m going to show you girl:

  • How to do the movements right — so you can grow the parts you want: A bangin’ butt, legs & arms you love, a beautiful back
  • How to train with real intensity — the kind that builds insane strength and actually changes your body
  • How to finally fall in love with strength training — so you can build a powerful long-term relationship with it.

⸻

When you get in the room here’s what we’ll do together: Capsule I: THE LOWER BODY ISSUE Glutes. Quads. Hamstrings. Calves. How to lift for shape, power, and presence. You’ll learn:

  • RDLs for glutes you love (G.Y.L)
  • Squats for legs you love (L.Y.L)
  • The glute and leg exercises to build insane strength and change your physique.

Capsule II: THE BACK COVER Sexy back. Shoulder caps. Triceps. Posture. You’ll learn:

  • Pull-ups to build a back you love (B.Y.L)
  • Pressing exercises to help you build shoulder you love (S.Y.L)
  • The upper body exercises for definition and shape

⸻

YOU’LL LEARN:

  1. How to train for specific aesthetic outcomes (glutes, legs, arms, back)
  2. How to execute your lifts properly—with form, tempo, and tension
  3. How to train to (safe) muscular failure so you actually stimulate change
  4. How to fall in love with strength training—with joy, discipline, and play
  5. How to build a long-term relationship with training that feels powerful and feminine

Let’s Play To Win Spots are limited. 

Save your Spot:

See you there girl.

]]> no 1 Why your bod still doesn’t look like you train https://pinecast.com/guid/2444a461-bf27-4ec6-bc36-411b81e5d907 Thu, 26 Jun 2025 22:58:05 -0000 00:15:02 If you crave seeing the kind of change in your bod—the kind that turns heads… If you want your body to look like you train… If you’re scared that maybe—just maybe—it’s not going to happen for you… That you’ll never get the results you know you’re working for... Listen to this. Then listen to it again.

Thirteen years ago, I was flat on the floor—literally—unable to get up. I had a Bachelor’s in Exercise Science. I was about to start my Master’s in Dietetics. I’d trained my whole damn life. And I still didn’t know what to do.

This is the story of how I learned to actually train. How to do the right thing, at the right time—the right way. This story is for the woman who’s doing everything “right”—but still not seeing results. It’s not your effort that’s the problem girl. It’s your approach.

KEY TAKEAWAYS:

  • You can be doing all the right things—with the wrong approach.
  • Most women don’t need more effort—they need better execution.
  • When you train from fear, urgency, or stress, your results stall.
  • Getting real-time coaching and feedback on your movements changes everything.
  • Training with precision, presence, and power is what builds the body you love.

QUOTES:

  • “I was holding my life together with coffee, cortisol, and pure stubbornness.”
  • “No metaphor here, girl. I was literally stuck on the floor. And I didn’t know what to do.”
  • “You’re doing the work. But underneath all that effort? There’s fear.”
  • “It’s not just about training hard—it’s about training well.”
  • “You don’t need more reps. You need to do the right thing, at the right time, the right way.”

THE INVITE:

If you’re ready for the real shift—the kind that changes your training, your confidence, and your bod—you need to be in the room.

🖤 Play To Win is my new in-person workshop experience in Vancouver and Toronto. A full-day of hands-on training, feedback, coaching, and the push you've been craving.

This is where you learn:

  • How to train with confidence—so you stop second-guessing yourself and finally feel strong, capable, and certain in your lifts.
  • How to grow the parts you actually want to grow—your glutes, your back, your arms.
  • How to squat, hinge, push, and pull effectively—so you can get super strong and start seeing real change in how your body looks.
  • How to make training fun again—because when we train together, the energy hits different. You get a push you can’t get on your own.

✨ Only 14 spots. Warriors get early access. Stay close. Details drop soon.

]]> no 1 How to celebrate yourself, demand more, and run your own damn race https://pinecast.com/guid/4516eab6-6db3-40ef-aea0-2a90461df4c0 Thu, 26 Jun 2025 01:14:38 -0000 00:36:49 Warrior woman— She’s back.

The voice. You know the one. Draped in drama. Lip red. Martini in hand.

She walks in like she owns the place. And says it, without blinking: “It’s not good enough. You’re not good enough.”

She shows up right when you should be celebrating. After the launch. After the race. After the thing you poured your whole damn self into.

Instead of joy? You spiral.

This episode is about her. The inner critic. The elegant saboteur. The one who pushes—and punishes. It’s about me. And it’s probably about you.

I’m pulling the curtain back on what’s been happening behind the scenes: 📉 The podcast pause 💥 The sting of rejection after aiming higher 🔥 The dark and twisty hangover that followed 🖤 And the moment I realised: she doesn’t get to run the show

This one’s for the high-achiever who always wants more. The woman who can’t stop striving, but forgets to celebrate. You can be deeply proud. And still demand more. Let me show you how.

WHAT YOU’LL LEARN IN THIS EP:

  • How to celebrate your wins without losing your edge
  • Why “never good enough” can be fuel or fire—and how to tell the difference
  • The power of building your table (and why you can’t do this alone)
  • Why you often can’t see your own progress—and how coaching fixes that
  • What happens when you stop running other people’s races, and finally run your own

QUOTES:

  • “She’s dangerous—but she’s also the reason I got this good."
  • “You can be deeply proud and sharply unsatisfied.”
  • “You can’t abandon your cues just because someone else is pulling ahead.”
  • “Some days she shows up to push me forward. Some days, she wants to burn the whole thing down.”
  • “We can’t do this alone. You need a table. You need proximity to power.”

🎧 Loved this episode? Subscribe to The Warrior School Podcast and leave a review. It helps her reach more women—just like you—who need to hear this. 🖤 Want Amy in your ears every week? Follow on Spotify, Apple, or your favourite app so you never miss a drop.

]]> no 1 Why Protein Hits Different After 40: Amino Acids, Muscle, and Midlife Power with Liz Plosser https://pinecast.com/guid/2d63134c-6549-4ca9-9544-988b65c0680a Thu, 05 Jun 2025 18:00:16 -0000 01:11:55 Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women’s Health, where she oversaw the brand for seven years across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million.

A veteran of the wellness industry, she has held senior strategy and content roles at Well+Good, SoulCycle, SELF, & Cosmopolitan. She appears regularly as a speaker and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. She graduated cum laude from Princeton University, is a NASM certified trainer and nutrition coach, and lives in Brooklyn with her husband, three children and dog.

What We Talk About:

  • How Liz went from burning out in finance to running marathons to lifting heavy
  • The real reason your old nutrition strategy isn’t working anymore
  • Why most women are under-eating protein—and what that’s doing to your body
  • What amino acids are (and why they’re your body’s secret weapon after 40)
  • How to actually get enough protein without losing your mind
  • Why “toning” is out—and muscle is in
  • How to use EAAs strategically around training to build and preserve lean mass
  • Why She loves Kion EEAs

Key Takeaways:

  • Protein is essential, but not for the reason you think—it's not just for muscle, it's for everything: your brain, immune system, hormones, mood, and metabolism.
  • Most women are dramatically under-eating protein. 40–60g a day is not enough if you’re training, aging, or want to change your body composition.
  • Essential Amino Acids (EAAs) are a powerful tool to close the gap—especially when timed before training or during travel.
  • You can’t out-train a protein deficiency. If your training isn't landing, it might be a fuel problem.
  • Strength is non-negotiable after 40. It’s the gateway to power, energy, and the body you want.

Power Quotes:

  • “It finally looked like I was working as hard in the gym as I actually was.”
  • “You don’t just need protein for muscle—you need it to keep your brain, gut, immune system, and entire body running.”
  • “Your body’s going to activate protein synthesis one way or another—if you don’t feed it, it’ll steal it from your muscle.”
  • “Tracking gives you awareness. Strategy gives you power. But flexibility makes it sustainable.”
  • “If you want to be strong, vibrant, and powerful in your 40s—you have to train differently. And you have to fuel differently.”

Connect with Liz:

Website: https://www.lizplosser.com Instagram: https://www.instagram.com/lizplosser?igsh=MWQ4ZmdzMWswaWZyZg== Substack: https://lizplosser.substack.com

To save 20% on Kion EAAS, go to getkion.com/warrior

Connect with Amy: 💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️Subscribe to The Warrior School Pod for more episodes like this.

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋

]]> no 1 Speed, Power, Possibility: What Sprinting Unlocks in a Woman’s Body with Clay Terrell & Alex Nyandoro https://pinecast.com/guid/327df49c-61f7-49ce-aad0-94ae3b3fefb3 Thu, 29 May 2025 21:04:45 -0000 01:49:52 The truth about sprinting, speed, and female performance Okay girl—this one’s spicy. The Performance Era Is Feminine Now! So, of course, I brought in my sprint coach Alex—and his coach Clay—for an explosive conversation on sprinting, strength, and self-leadership.

This isn’t just a convo about speed. It’s about building power. It’s about mastering expression. And it’s about reclaiming your body’s true potential.

We talk about the biggest mistakes people make when they try to “run fast,” what sprinting actually is (hint: it’s not running hard for 100m), and why it’s the ultimate performance enhancer—for your body and your life.

We go deep on the foundations you need before you sprint, how to avoid injury, and why strength alone won’t make you fast. And why learning to sprint—properly—is one of the best things you can do to build a strong, fast, feminine body.

If you’ve ever wondered whether sprinting is for you (especially in your 30s, 40s, or beyond), this episode is for you girl.

Key Takeaways:

  1. Sprinting isn’t just for athletes—it’s for longevity. Sprint training improves bone density, tendon health, neuromuscular efficiency, and metabolic function—making it a powerful tool for women in their 30s, 40s, and beyond.
  2. Most people “run” too far and too poorly. Sprinting is not the same as running fast. It’s about short bursts of maximal effort with technical precision. Sprinting 10–30 meters with full recovery is far more effective (and safer) than “sprinting” 200m intervals.
  3. Strength training alone won’t make you fast. You need a foundation of power, stiffness, mobility, and timing. Strength is the base—but sprinting demands a new level of coordination and speed expression.
  4. Speed is a skill—one that can be trained. Sprinting has its own mechanics. Learning how to project force, manage ground contact, and use your arms is essential. You won’t “just get fast” by doing conditioning.
  5. Your nervous system is your limiter. Sprinting taxes the nervous system more than most people expect. That’s why volume must be low, recovery must be high, and programming must be intentional.
  6. Sprinting exposes everything. Poor ankle mobility? Weak glutes? Weak core? Sprinting will reveal it. That’s what makes it such a powerful diagnostic tool for movement quality.
  7. Women need access to high force outputs. Especially after 30, when muscle mass and fast-twitch fiber recruitment decline, sprinting helps women tap into explosive strength and protect performance long-term.
  8. The real magic happens when you combine strength, sprinting, and strategy. Sprinting isn’t a standalone hero. It works best when layered with smart strength training and recovery—exactly what you teach inside Warrior School.

🔥 Quotes from the Ep:

  • “Every rep matters. If you want to be fast, you have to train like your time counts.” —Clay Terrell
  • “Sprinting is the ultimate expression of human movement. It's power, precision, control—and freedom.” —Alex Nynandoro
  • “You don't need more strength. You need better coordination, better timing, and better intent.” —Clay Terrell
  • “Power is a choice. Sprinting reminds you that you still have it in you.” —Amy Bowe
  • “If you want to move like a weapon—this is how.” —Amy Bowe

🎧 Liked the episode? Subscribe to The Warrior School Podcast and share it with a friend who needs to unleash her power.

🔗 Connect with the Coaches:

]]> no 1 Inside My Training Right Now: The Mistakes, the Mess, and the New Approach That Works https://pinecast.com/guid/6ab64265-e4b2-4fee-873f-d51b06d31bda Fri, 23 May 2025 19:18:41 -0000 00:24:41 Episode Summary: Warrior woman—this one is personal. It’s raw, it’s real, and it’s the truth behind why so many of you are doing the work... and still not getting the results. In today’s solo episode, I walk you through what happened when I—someone with 20 years of experience—tried to layer sprinting into my already packed training and life. Spoiler alert: it didn’t work. It was messy. And I nearly burned it all down and binge-watched Grey’s Anatomy for the 27th time. But I didn’t. Instead, I learned what it really means to build a body you love. And why most women aren’t failing because they don’t know what to do—but because they don’t know how to approach it all for their body, goals, and life. If you’re tired of the checklist, the metrics, the macros, the saved reels, the wearable judging your sleep... and still feeling like something’s off—this episode is for you. I also give you the full BTS of the workshop I’m hosting next week: Build the Body You Love. And girl—you need to be in the room.

🔑 Key Takeaways:

  • You’re not doing it wrong—you just haven’t been shown how to approach it properly.
  • Most women don’t need more information. They need a framework that adjusts with their body and life.
  • Trying to do everything the experts say at once = burnout, injury, and confusion.
  • Execution matters more than effort. It’s not about more—it’s about the right thing at the right time.
  • There’s a difference between being given a dose and being given direction. Most of you are chasing doses.

🔥 Power Quotes from the Episode: > “You’re being given a dose, not direction—and that’s why it’s not working.” > “Girl, you’re doing the work—but something still feels off. That’s not your fault. That’s a sign you need a new approach.” > “It’s not about ticking boxes. It’s about layering, sequencing, and actually living the damn thing.” > “This isn’t just about strength or speed. It’s about building a relationship with your body where you lead—not chase.” > “The secret? There is a framework—and it’s much simpler (and gentler) than you’ve been told.” 🎟️ JOIN THE WORKSHOP: Build the Body You Love

May 27th 📅 3 PM PDT | 6 PM EDT | 8 AM AEST (May 28th) Live Online Workshop The new approach to training and fuelling that actually builds the body you want — even if you’ve stopped believing it’s possible. I’m going to show you how to approach your training and fuelling in a way that works for you, your body and life.

🎁 BONUS: Come live and get a free 30-minute Body Strategy Session with me.

👉 CLICK HERE TO SAVE YOUR SEAT

]]> no 1 Build The Body That You Love Workshop https://pinecast.com/guid/8f428f0d-c8f6-437f-8bac-db66e6c96f88 Thu, 22 May 2025 15:00:00 -0000 00:03:50 Build The Body You Love Workshop Tuesday May, 27th | 3:00PM PDT Save your spot: https://amykatebowe.kit.com/ff215fa98cB

]]> no 1 Integration Over Information https://pinecast.com/guid/48ee9f13-3a7b-4d6c-bc68-1cc81073330d Thu, 08 May 2025 20:00:00 -0000 00:24:55 Episode Summary:

Warrior woman—this one's a hot one. You’re not broken. You’re not doing it wrong. You’re just skipping the part that actually builds the body you love—the struggle. In today’s solo, I talk about why tips, tricks, and reels will never transform your body. And why integration—not information—is what you’re really missing. We’ve turned health and training into a highlight reel, and it’s keeping you stuck. So let’s talk about how to learn how to learn. How to struggle. How to lead yourself. And how to finally build trust with your body. If you feel like you're drowning in content, constantly second-guessing yourself, and still not seeing results—this is the one. I talk about the fluency of training, why we don’t need more applause (we need better leadership), and how to become the kind of woman who owns her training. If you want transformation? You’ve gotta earn it through practice.

🔥 Key Takeaways:

  • You don’t need more tips—you need integration.
  • Most women are stuck because they’ve removed the struggle from learning.
  • The body isn’t an algorithm—it learns through reps, tension, and time.
  • Fluency in training is like fluency in language—you can’t shortcut it.
  • Leadership and coaching aren't about clapping—they're about calibration and powerfully guiding your advancement.

💬 Power Quotes from the Episode: > “You don’t need more tips. You need a practice that teaches you how to lead yourself.” > “You’re not struggling because it’s not working—the struggle is the work.” > “Your body isn’t an algorithm. It doesn’t care about tips. It learns through experience.” > “Information doesn’t create transformation. Integration does.” > “Being led powerfully is way louder than applause.” 🎧 Tune in if you’re ready to stop consuming and start owning. And if you want support? Book your free body strategy session with me (Click this link). Let's find the way forward—together.

Join Warrior School: https://warriorschool.co/ Follow me on Instagram: https://www.instagram.com/amykatebowe/

🎙️Subscribe to The Warrior School Pod for more episodes like this. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋

]]> no 1 What Interruptions Are Actually Telling You About Your Body and Life https://pinecast.com/guid/508f5fde-db8f-46ab-ac94-1a46492b3978 Thu, 01 May 2025 22:24:05 -0000 00:16:55 If you’ve ever felt like you’d be crushing it if life would just stop interrupting you—this one’s for you. ✨ Summary:

Okay girl, let’s talk. You keep thinking the interruptions are what’s stopping your progress—your sick kid, your travel schedule, your energy dips, your injuries. But here’s the truth: interruptions aren’t getting in the way of your results—they are the way. In this episode, I break down why real transformation is forged inside the chaos—not in some perfectly planned, linear training program. I share how to train with life’s mess, not against it. This is what I teach inside Warrior School—and it’s the real reason my women keep showing up, evolving, and building the bodies they love. Let’s reframe how you see setbacks, and start leading ourselves through them—because that’s what creates power.

💥 Key Takeaways:

  • Interruptions reveal the state of your nervous system, biofeedback, and self-leadership
  • You don’t need perfection—you need a strategy built on flexibility + structure
  • There are two paths: avoid interruptions (and burn out)… or train with them (and evolve)
  • Maintenance is elegance. Holding your baseline during disruption is the work
  • Transformation doesn’t happen in the plan—it happens in your response to chaos

🔥 Quotes to Pull Into Your World: > “Interruptions aren’t the thing getting in the way. They are the way.” > “The real skill is built when things aren’t perfect—when you’re tired, overwhelmed, interrupted.” > “If you resist the disruption, you’ll stay stuck. But if you train through it, you grow.” > “Your new identity doesn’t fear interruptions—she uses them.” > “We’re not just following a plan—we’re leading ourselves.” 🔗 Subscribe & Share

If this hit home, text it to a friend who’s in the chaos and tell her: “You need to listen to this.” Then rate + review the podcast (it helps us reach more warrior women like you). And come DM me—I’d love to hear what you’re training through right now.

— Want help training through your interruptions? Apply to Warrior School and build the strategy that adapts with you—not against you.

]]> no 1 The #1 Supplement Every Woman Should Take (Hint: It's Not Protein) https://pinecast.com/guid/93237f73-db8c-4635-8208-342c759f9a27 Thu, 24 Apr 2025 15:00:00 -0000 00:39:45 https://warriorschool.co EPISODE SUMMARY:

Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to build strong bodies (and brains) for life.

We’ve got our first-ever female-focused research review on creatine—and I’m breaking it down for you. I’ll walk you through how creatine impacts strength, sprinting, mood, cognition, pregnancy, postpartum, and menopause. We’ll bust the myths (no, it won’t make you bulky) and I’ll show you exactly how to use it to train harder, recover faster, and feel more powerful—in your body and your life. This episode will give you the science and strategy to decide if creatine belongs in your training toolkit. (Spoiler: it probably does.) Let’s get it, girl.

KEY TAKEAWAYS:

  • Women have 70-80% lower creatine stores than men—meaning we can benefit even more from supplementation.
  • Creatine improves strength, power, and recovery without causing weight gain or bloating (thanks, estrogen!).
  • For postmenopausal women, creatine helps maintain muscle mass, bone density, and supports metabolic health.
  • Creatine supports mood, cognition, and brain health—especially under stress, sleep deprivation, and hormonal changes.
  • It may protect fetal brain development during pregnancy and support postpartum recovery.
  • Sprinters and strength athletes? Creatine enhances performance, improves speed endurance, and reduces fatigue between sets.

HOW TO SUPPLEMENT:

  • Loading phase (optional): 5g, 4x/day for 5-7 days.
  • Maintenance: 3-5g daily (even on rest days).
  • Take anytime, with or without food (carbs may enhance absorption).

POWERFUL QUOTES:

  • "We hold 70-80% less creatine than men. So, of course, we need more."
  • "Creatine isn’t just for the bros in the gym—it’s for every woman who wants to build power, strength, and resilience."
  • "A hydrated muscle is a happy muscle. Creatine pulls water into your muscle cells—not under your skin."
  • "When you have more muscle, you hold less abdominal fat and your metabolic health thrives."
  • "Creatine doesn’t make you bulky—it makes you better."

Love this episode? Share it with a friend who trains. Tag me on Instagram @amykatebowe with your biggest takeaway. And don’t forget to subscribe, rate, and review the podcast—it helps more Warrior Women find this work.

Need help creating your strategy? Join Warrior School: https://warriorschool.co/

]]> no 1 Zone 2 vs HIIT: What Actually Works for Fat Loss, Energy, and Longevity https://pinecast.com/guid/3f1e1d75-c1b8-4557-8db9-ce4289a8520b Thu, 17 Apr 2025 15:00:00 -0000 00:22:21 Episode Summary:

Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay healthy into my 40s and beyond?” I give it to you straight. What the research says. What I see in women I coach. And how I build cardio into Warrior School training strategies. This episode will help you drop the cardio confusion and build a plan that actually works with your body, not against it. Because here’s the truth: it’s not about either/or. It’s about timing, strategy, and execution.

🎯 Key Takeaways:

  • Zone 2 cardio is foundational—it builds your aerobic base, improves mitochondrial function, supports fat oxidation, and helps regulate stress and recovery.
  • HIIT and SIT develop power and preserve muscle—but only if your body is ready for it.
  • Sprint training is not for the underfed, under-recovered, or structurally weak. It requires serious preparation.
  • Both Zone 2 and HIIT improve cardiovascular and metabolic health—but they do it differently.
  • Your goal dictates the structure: longevity, fat loss, energy, or endurance all need different strategies.
  • Strength training remains the anchor that holds everything together.

🔥 Powerful Quotes from the Episode: > “If you’re doing cardio just to burn calories—you’re still playing the old game.” > “Zone 2 builds your base. Sprint training works your edges. Strength training holds it all together.” > “Sprint intervals can be a weapon—but only if your nervous system, feet, and fuel are ready for it.” > “We’re not here to stay small. We’re here to get strong, stay powerful, and live long.” > “The research is clear. But what matters most is execution—how you actually layer this into your training and your life.” ✨ Want to go deeper? Inside Warrior School, we create personalized training strategies that actually work for your body, goals, and life. Book a free Body Strategy Session at www.warriorschool.co and let’s build your training game plan.

💬 Subscribe. Share. Leave a Review. If this episode shifted something for you, screenshot and share it on IG, tag @amykatebowe, or leave a review. Help us reach more women with this message. Let’s grow the pod, warrior.

]]> no 1 You're Not Underperforming—You're Underfuelled: How to Eat for Sprinting https://pinecast.com/guid/5acc262a-6c41-4f91-9b75-80b1da62f6c1 Fri, 11 Apr 2025 18:04:25 -0000 00:34:03 You asked, so I’m answering girl—how the hell do we fuel properly for sprinting?

There’s a lot of noise out there. Some say “sprints are short, so you don’t need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you’ll know that’s not true.

In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I’m talking about real strategy—not theory—what I eat, when I eat it, and why.

I’ll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer.

Key Takeaways:

  • What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic)
  • Why creatine and carbohydrates are essential for short, explosive efforts
  • What to eat before, during, and after a sprint session for peak performance
  • The difference between fuelling for general training vs sprint-specific sessions
  • How under-fuelling kills your power output and stalls your progress
  • A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy
  • Why most women aren’t actually sprinting hard enough to need advanced fuelling—but how to work up to it
  • How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs

Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That’s your body under-fueled.”

“It’s not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.”

“You don’t earn power with discipline. You earn it with precision—and food is part of that precision.”

“Most women aren’t sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.”

“Science is great—but experience is better. I’ve spent the last year testing this on my own body. Here’s what works.”

Studies, Research & Protocols Mentioned

Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women’s Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877. 🔗 Read it on PubMed

Parolin, M.L. et al. (1999). "Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise." Published in American Journal of Physiology. 🔗 Read on PubMed

Balsom, P.D. et al. (1999). "High-intensity exercise and muscle glycogen availability." Published in Sports Medicine. 🔗 Abstract via PubMed

Nicholas, C.W. et al. (1995). "Carbohydrate ingestion during intermittent high-intensity running." Published in Journal of Sports Sciences. 🔗 Study Link

Tools & Products Mentioned

  • Chronometer App – where you track your macros and fuelling throughout the day
  • EAAs (Essential Amino Acids) – what you sip during warm-ups
  • Creatine Supplement – recommended as a foundational daily supplement
  • Electrolytes – used to maintain performance intensity during 90-min sprint sessions

Like the episode? Here’s how you can support the show girl: This podcast grows through word of mouth and warrior women sharing it. If this episode helped you: Subscribe so you never miss an EP. Share it with a woman who trains hard but still feels depleted  Leave a review on Spotify or Apple—it helps new women find the show Tag me @amykatebowe on Instagram with your biggest takeaway girl

]]> no 1 Do You Really Need a Deload? Why Life Might Be Handing You One Already https://pinecast.com/guid/6e04ca26-7cf5-4d62-83f5-481755017279 Thu, 03 Apr 2025 21:32:32 -0000 00:36:23 EPISODE SUMMARY:

Warrior Woman, welcome back. You’ve probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy, maybe in some performance podcast. And you might be wondering — should you be doing deload weeks? Here’s the truth bomb: Most women don’t need to plan them. In this episode, I unpack why your life — yes, your big, bold, busy life — is probably already handing you natural deloads. I share what a deload actually is, who needs them, and why most women are better off building consistent, intelligent training rather than obsessing over structured rest weeks. I also dish out a spicy little update on my world — from sprinting PBs and Achilles drama, to the new Warrior School Graduation Program, and my plans to bring you in-the-room, real-life live events this year. Let’s go.

SHOW NOTES:

Are Deload Weeks Necessary for Women? | Warrior School Podcast with Amy Bowe In this episode of The Warrior School Podcast, Amy Bowe answers a big question: Should you be doing deload weeks in your training? With so much confusion around rest, recovery, and performance, Amy breaks down what a deload is, who it’s actually for, and why most women don’t need to schedule one — because life is already doing it for you. You’ll also hear an update on Amy’s sprint training (including a new personal best and a cranky Achilles), the launch of her Warrior School Graduation Program, and her upcoming live training events in Canada and Australia. Whether you're new to training or a seasoned lifter, this episode will help you rethink recovery, manage your training load, and build a body that performs — not just looks good. 📍 Perfect for women in their 30s and 40s who want to train smarter, stay strong, and recover better.

KEY TAKEAWAYS:

  • A deload isn’t just taking time off — it’s a planned reduction in training load.
  • Life often naturally gives you deloads through illness, travel, low energy, or family demands.
  • Most women don’t need scheduled deloads until they’ve built a consistent training practice.
  • Athlete-style deloads are based on performance goals and periodized programs — not lifestyle.
  • Learn to read your biofeedback: low energy, motivation, or performance may signal a need to pull back.

QUOTES TO SHARE: > “Your life is a natural deload. She will hand it to you — trust me.” > “Performance is the point. Aesthetics are the byproduct.” > “If your body is strong, healthy, and resilient, it’s performing — that’s the goal.” > “You don’t need another plan or spreadsheet. You need to learn how to listen to your body.” > “Before you worry about deloads, build the habit. Show up. Be consistent.” RESOURCES + LINKS:

ENJOYED THIS EPISODE?

Make sure to subscribe, leave a 5-star review, and share it with your Warrior Women crew. Every download helps us grow the show and reach more women who want to build powerful, strong, feminine bodies — and feel damn good doing it.

]]> no 1 How the F Do I Fit It All In? The Smart, Layered Approach to Training That Actually Works https://pinecast.com/guid/380fc1e7-b49c-4790-a5d4-cfdaa4011fab Thu, 27 Mar 2025 21:51:32 -0000 00:38:16 Episode Summary:

Warrior Woman—if you've ever found yourself wondering how the F do I fit it all in... this one’s for you. In this solo episode, I walk you through the exact framework I use with all of my Warriors to help them train in a way that works for their body and their life. We’re not just talking about lifting weights—we’re talking about building a powerful, sustainable training practice that supports energy, strength, and results (without burning out or breaking down). You’ll learn my layered approach to training—why your workouts feel overwhelming, why they’re not giving you what you want, and how to finally fit it all in without sacrificing your sanity. This is about working smarter, not harder—and building the body you love from the ground up.

What We Cover:

  • Why most women build their training backwards—and what to do instead
  • The 4-layer hierarchy of training needs
  • How to structure your week so you’re not overwhelmed
  • Why strength training comes first (and how to do it right)
  • Where things like HIIT, sprint intervals, and Zone 2 actually fit in
  • How to layer training so it supports your life, not drains it

Key Takeaways:

  1. You don’t need more time—you need a smarter structure.
  2. A powerful training practice is built like a relationship: it needs both structure and novelty.
  3. Strength is your foundation. Without it, nothing else will work long-term.
  4. There’s a right time to add sprint work, HIIT, and cardio—but only after the foundation is laid.
  5. If your training keeps breaking down, it’s not you—it’s your system.

Quotes from the Episode:

  • “You’re trying to decorate the cake before you’ve even baked the damn thing.”
  • "Most women don’t have a training problem—they have a layering problem.”
  • “If your training isn’t giving you results, it’s not because you’re not working hard enough—it’s because you’re missing the structure.
  • “A strong foundation gives you possibility. Without it, you're always starting over.”
  • “Your training needs to support your life—not drain it.”

🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/

🎙️Subscribe to The Warrior School Pod for more episodes like this.

🌶️ If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together.

]]> no 1 Coming Home: How Ebonie Stirling-Gatt Rebuilt Herself After Loss, Eating Disorders & Self-Doubt https://pinecast.com/guid/be6a353e-ba12-4e44-9c53-a7f5c3a278bf Thu, 20 Mar 2025 21:15:15 -0000 01:03:48 EPISODE SUMMARY:

What if the hardest moments of your life were actually the ones that shaped you the most? What if the parts of your story you once wished you could erase were actually the key to your power? In today’s episode of The Warrior School Podcast, host Amy Bowe sits down with Ebonie Stirling-Gatt—author, exercise physiologist, and a woman with a big, powerful story. She takes us through her journey of loss, resilience, and rebuilding her life from the ground up.

We dive into her battle with disordered eating, the loss of both parents, finding strength in training, and how travel changed everything. This episode is raw, real, and deeply powerful. If you’ve ever felt like life has dealt you a tough hand, this conversation will show you that YOU have the power to rewrite your story.

If you’re ready to break free from self-doubt, take control of your story, and step into your power, this episode is for you. Hit play and start your transformation today!

🎧 LISTEN NOW and don’t forget to hit SUBSCRIBE to stay updated with future episodes!

KEY TAKEAWAYS:

  • Your past doesn’t define you—but how you respond to it does.

  • Control can become a coping mechanism—but true strength comes from letting go. - Your body is the boss—when you listen to it, everything changes.

  • The people in your life matter—build a table filled with those who lift you up. - Growth happens when you leave your comfort zone—whether in training or in life.

POWERFUL QUOTES:

🔥 "Your life is a choice. No one else can take that power away from you." — Ebonie Stirling-Gatt

🔥 "We like to think our mind is the boss, but it’s not. The body is the boss, and if you don’t listen, she’ll take over." — Amy Bowe

🔥 "I was afraid of my body changing, but what I was really afraid of was losing my identity." — Ebonie Stirling-Gatt

CONNECT WITH EBONIE SG: 📖 Get her book Coming Home: Amazon AUS | Amazon CAN | Amazon USA 📲 Follow Ebonie on Instagram: @ebonie.sg

CONNECT WITH AMY: 📲 Follow on Instagram: @amykatebowe 💪 Join Warrior School: https://warriorschool.co

]]> no Your Mind Won’t Trust What It Hasn’t Experienced—Here’s What to Do https://pinecast.com/guid/3fbf1b03-c74a-439b-9ee7-8e9c4c532242 Thu, 13 Mar 2025 15:00:00 -0000 00:18:56 EPISODE SUMMARY:

What if I told you that you could build the body you want in one year instead of five? That you don’t need more information—you need execution. The reason you’re stuck isn’t because you don’t know what to do, it’s because you don’t trust it yet. And that’s because your mind won’t trust what it hasn’t experienced. In this episode, I break down why execution builds trust, why hesitation is the thing holding you back, and how you can finally step into the new game—the game where results actually happen. This is about long-term commitment, showing up, and executing at the level required to get what you want. If you’re tired of second-guessing, tweaking, and waiting for proof, this episode is for you. Plus—I’m opening spots in Warrior School this March. If you’re ready to do the thing, click the link below to apply.

KEY TAKEAWAYS:

Your mind won’t trust what it hasn’t experienced. That’s why you hesitate and second-guess. Execution is the only way to build confidence. There are only two reasons you don’t have the results you want:

  1. You’re not executing at the level required.
  2. Your expectations don’t match reality (you haven’t given it enough time).

The old game of women’s fitness is about chasing excitement, jumping between programs, and constantly tweaking. The new game is about following a proven system, staying consistent, and committing for at least 12 months. Biofeedback is your foundation. If you’re not seeing the progress you want, start by auditing your energy, metabolism, and nervous system health. Proximity to success matters. If you don’t have guidance, leadership, and a community, you’ll keep feeling stuck. You need to put yourself in the right room.

POWERFUL QUOTES:

"Your mind won’t trust what it hasn’t experienced. You don’t need more proof before you take action—you need action to get proof." "You’re waiting for certainty before you commit, but confidence doesn’t come before execution—it comes _from_execution." "If you’re not seeing the results you want, you’re either not executing at the level required, or you haven’t given it enough time. Period." "You’re playing the wrong game. The old game is about overthinking, starting and stopping, and waiting to feel ready. The new game is about showing up and doing the damn thing—every day." "If you could have done it alone, you already would have. Stop waiting. Find the support, leadership, and guidance you need."

JOIN WARRIOR SCHOOL:

Spots are open this March for Warrior School. If you’re ready to stop overthinking and actually do the work, apply now. We’ll jump on a call, talk about your goals, and see if this is the right fit for you.

Apply for Warrior School Now: https://amy639434.typeform.com/to/rr5xqSiS

RATE, REVIEW & SUBSCRIBE:

If this episode resonated with you, I’d love for you to do the triple threat—subscribe, rate, and leave a review. Your support helps more women find Warrior School and step into their strongest selves. Subscribe & Review: Apple Podcasts | Spotify

]]> no 1 The Efficiency Fix: Why Your Training Isn't Working (Yet) https://pinecast.com/guid/93997c26-efbe-455e-8e22-125734383985 Fri, 07 Mar 2025 02:55:12 -0000 00:42:13 EPISODE SUMMARY:

Warrior Woman, if you feel like you're doing all the things in your training—lifting, running, tracking your food—but you're still not seeing the results you want… this episode is for you. Today, we’re talking about efficiency—because you can only scale efficiency. If your training isn’t efficient, if you don’t own your movements, if your execution isn’t locked in—adding more work, more reps, more weight is just scaling dysfunction. And dysfunction doesn’t build strength. It builds frustration, burnout, and injury. I’ll walk you through the Hierarchy of Training Needs—my four-layer approach to making your training efficient, effective, and powerful. We’re breaking down the most common inefficiencies I see in women’s training, why they’re keeping you weak and stuck, and the exact process I use inside Warrior School to help my women build strong, lean, athletic bodies. If you’re tired of working hard and getting nowhere, press play now. Let’s make your training work for you—not against you.

KEY TAKEAWAYS:

🔥 You can only scale efficiency—not dysfunction. More isn’t better, better is better. 🔥 Owning your movement is the foundation of strength—if your form is sloppy, you’re leaking strength, not building it. 🔥 Tempo & tension are your secret weapons—slow it down, build control, and watch your strength skyrocket. 🔥 Mobility → Stability → Strength—you can’t load a position you can’t control. 🔥 Execution beats effort every time—the best athletes aren’t working harder, they’re moving better.

POWERFUL QUOTES:

💥 “If you don’t build efficiency first, scaling will only make things worse.” 💥 “You don’t get stronger by just lifting heavier. You get stronger by moving better.” 💥 “More reps of bad movement don’t build muscle. They just reinforce dysfunction.” 💥 “Strength training is rehab. If you own your movement, you fix your pain.” 💥 “Training isn’t about doing more—it’s about executing better.”

ACTION STEP: I have a challenge for you this week. Pick one movement per training session—your squat, deadlift, press, or pull-up. Film yourself. Watch it back. Then slow it down. Add tempo (3-4 second eccentrics), pause in your end range, and own every rep. Let me know if you feel the difference!

WANT FEEDBACK? Send me a DM on Instagram with “Assess my squat” or “Assess my RDL.” I’ll send you filming instructions and give you direct feedback on how to make your movement more efficient.

HELP ME GROW THE PODCAST! If this episode hit home for you, share it! Take a screenshot, tag me on Instagram, and send it to a friend who needs to hear this. And if you love the podcast, leave a review on Apple or Spotify—it helps Warrior School reach more women who need this work!

LINKS & RESOURCES:

💪 Join Warrior School: https://warriorschool.co 🔥 Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎥 You can now watch on Youtube: https://youtu.be/1KRJ3DKO-q4

]]> no 1 The Secret Formula to Unlocking Strength 🏋🏻‍♀️ https://pinecast.com/guid/f9e28883-60f0-40ee-824d-f06b611de84c Thu, 27 Feb 2025 16:00:00 -0000 00:35:48 Episode Summary:

Warrior Woman, welcome back to The Warrior School Podcast. Today, we’re diving deep into two game-changing elements that will transform your training and help you build the body you love: Elegance and Intensity.

You’ve been putting in the work, showing up, and training consistently—but why aren’t you seeing the results you want? The answer isn’t about working harder; it’s about training smarter.

In this episode, I’ll break down why most women get stuck in their training, the missing ingredients in their programs, and how refining how you move (elegance) and how hard you push (intensity) will unlock insane strength and body composition changes.

Oh, and one more thing—I'm hosting a free LIVE workshop soon: Build the Body You Love in 2025. In it, I’ll take you through my Warrior Way system and help you design a training plan that actually works for YOU. Stay tuned for details! Let’s get into it, warrior.

What You’ll Learn in This Episode:

✔️ The two most overlooked keys to strength and body transformation: Elegance & Intensity ✔️ Why following random plans & apps isn't working for you ✔️ How movement mastery (a.k.a. elegance) leads to better results, injury prevention & confidence ✔️ How training with intensity drives real strength and muscle growth ✔️ A simple training challenge to test your intensity this week

Powerful Quotes from This Episode:

🔥 “True elegance is confidence in motion. When you move beautifully, you build a body you love.” 🔥 “Elegance and intensity aren’t opposites—they’re the ultimate power couple.” 🔥 “Most women train, but they don’t train hard enough. They never push to their true limits.” 🔥 “You don’t just need a plan. You need a plan that’s designed for YOU.” 🔥 “Master your movement first—then push to the edge.”

Your Training Challenge This Week:

1️⃣ Set an Intention: Choose ONE focus for your session. Example: “I’m going to refine my squat depth and stay stable through my midfoot.” 2️⃣ Master Your Form: Pick 1-2 key technical cues per movement. Quality > quantity. 3️⃣ Flirt with Failure: Take a lift to technical failure (on free weights) and one to absolute failure (on a machine). See what’s possible!

Links & Resources:

🔗 Watch on YouTube & Subscribe: https://youtu.be/BWefya-L328 🔗 Sign up for the FREE Build the Body You Love in 2025 Workshop: https://warriorschool.co/template-workshop-invite-2/ 🔗 Follow me on Instagram & tag me in your training: [@amykatebowe] 🔗Need help creating your strategy? Join Warrior School: https://warriorschool.co/

If you loved this episode, share it with a friend, post about your training challenge, and tag me. Let’s make 2025 the year we build the body we love.

]]> no 1 Build The Body You Love in 2025 [Live Workshop] https://pinecast.com/guid/07732701-6678-427f-b0d3-61eb2c2dcc7f Fri, 21 Feb 2025 00:45:39 -0000 00:15:48 EPISODE SUMMARY:

Warrior Woman, grab your coffee—we’re going for a walk. It’s freezing here, but I’ve got something HOT for you today. 🔥 Let’s talk about why you’re not seeing results in your training. Because let’s be real—you’ve tried the workouts, the online programs, the diets. Maybe they worked for a bit, but then… you got stuck. Frustrated. Wondering if you’re the problem.

It’s not you. It’s the plan.

Most programs aren’t built for YOU—your body, your life, your goals. And that’s why I created The Warrior Way System—a proven approach to training that works for women over 30.

In this EP, I break down:

✅ Why your current plan is keeping you stuck (and how to fix it). ✅ The exact system I use inside Warrior School to help women build lean muscle and train with purpose. ✅ How to put it all together—strength, food, cardio—so you finally get results. ✅ The difference between women who transform their bodies in ONE year vs. those who waste five years spinning their wheels.

And I’ve got something BIG for you. I’m running a live workshop—Build the Body You Love in 2025. I’ll teach you the exact strategy you need to finally create the body, energy, and strength you want.

🚀 Save your spot here: https://warriorschool.co/template-workshop-invite-2/

KEY TAKEAWAYS: 🔥 It’s not you—it’s your plan. Most women follow programs that weren’t built for their bodies, and that’s why they’re not seeing results. 🔥 Training harder won’t fix it—training SMARTER will. You need a system, not random workouts. 🔥 You need a plan that actually works for YOU. Your body, your goals, your life. 🔥 Most women spend five years trying to figure this out. What if you could do it in one? 🔥 The right plan changes everything. When you train with purpose, results come faster (and they last).

POWERFUL QUOTES: 💥 “It’s not you. It’s the plan.” 💥 “Most women waste YEARS trying to figure this out. What if you could do it in one?” 💥 “The difference between struggling and success? A plan that’s BUILT for YOU.” 💥 “If you have the right system, building the body you love doesn’t have to feel this hard.” 💥 “You’re working hard, girl. But if the strategy isn’t right, you’re just spinning your wheels.”

🔥 JOIN THE LIVE WORKSHOP: Ready to build the body you love in 2025? Join my LIVE workshop where I’ll teach you The Warrior Way System—the exact method I use to help women get strong, build lean muscle, and finally feel confident in their bodies.

🚀 Click the link to save your spot girl: https://warriorschool.co/template-workshop-invite-2/

🎧 Enjoyed this episode? Subscribe, leave a review, and share it with your Warrior sisters! Let’s go. 🚀 💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/

]]> no How to Shed Your Sh*t, Own Your Story, and Build a Powerful Brand with Heidi Anderson https://pinecast.com/guid/d63a6145-6aa5-43d6-9d6c-f289c3a0fb16 Sat, 15 Feb 2025 18:00:00 -0000 01:28:32 EPISODE SUMMARY

You’re not going to want to miss this one. I sat down with the powerhouse that is Heidi Anderson—radio host turned PR expert, speaker, and creator of the Sh_t Show Live Stories. This episode is a deep dive into _owning your story, shedding the sh__t that holds you back, and using PR to build your brand and impact.

Heidi shares the pivotal moments that changed her life—from broadcasting her deepest insecurities live on radio, to turning her vulnerability into a movement that transformed the media landscape. We talk about the power of exposure therapy, why PR isn’t just for celebrities, and how to use your story to create real visibility, credibility, and impact.

This conversation is raw, real, and packed with gold. If you’re a woman in business, an entrepreneur, or someone who wants to get seen, get heard, and change lives, this one is for you.

WHAT YOU’LL LEARN:

  • The power of shedding your sh*t – Why vulnerability is your biggest asset.
  • How Heidi turned a raw, personal moment on radio into a national movement.
  • Exposure therapy 101 – How to push your edges and expand your confidence.
  • Why PR is the missing piece in your brand strategy (and how to start today).
  • How to share your story powerfully and get featured in media (without needing a massive following).
  • What makes a compelling personal brand and how to own your narrative.
  • How to get on podcasts, TV, and major publications to build your credibility.

POWERFUL QUOTES FROM HEIDI:

  • _“Every great story starts with a sh*_t show moment.”
  • “When you take off the mask and share your truth, people don’t just listen—they feel.”
  • “PR isn’t about being famous—it’s about being seen and heard by the right people.”
  • “You don’t have to be ‘ready’ to tell your story. You just have to be willing.”
  • “Confidence isn’t built by thinking about doing something—it’s built by actually doing it.”

CONNECT WITH HEIDI ANDERSON

LOVED THIS EPISODE?

  • If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋
  • Need help creating your strategy? Join Warrior School: https://warriorschool.co/
  • Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/
]]> no 1 Earn the Ease – Why Success Feels Hard (and What to Do About It) 💪🔥 https://pinecast.com/guid/7e1fb5ca-fe6c-46eb-a020-05347cf80b79 Thu, 06 Feb 2025 16:00:00 -0000 00:18:19 Episode Summary: Let’s talk about earning the ease. So many women look at me and say, “It must be nice. It looks so easy for you.” But what they don’t see is the work. The effort. The years of reps, discipline, and learning. Nothing I’ve done in training, business, or life has come naturally to me. I’ve had to earn it. 💥 In this episode, I break down why things feel hard (and why they should) and how you can start earning the ease in your training, nutrition, and life. This is your reminder: stop wishing it were easier. Stop waiting for the right time. You have to show up and do the damn work. 👊🔥

What You’ll Learn:

  • 🏋️‍♀️ Why nothing worthwhile feels easy at first—and why that’s a good thing.
  • 🚀 The real reason your training, nutrition, or business feels hard (and how to change that).
  • 📈 How to build a system, find your people, and create a structure that makes things feel easier over time.
  • 🧠 The mindset shift that will change how you approach challenges.

Key Takeaways:

  1. 💡 You can’t wish for ease—you have to earn it through consistent effort.
  2. ⏳ Everything feels hard at first. Time, reps, and a solid strategy make it easier.
  3. 🤝 Having the right support (mentors, systems, community) makes the hard work more effective.
  4. ❓ If it feels too hard, ask yourself: do you have the right guide, plan, and strategy?
  5. 🔥 The most successful people don’t wait for it to be easy—they show up and do the work anyway.

Powerful Quotes:

  • “You don’t earn the ease by wishing for it. You earn it by putting in the damn work.” 💪
  • “If it feels brutally hard, ask yourself—do you have the right guide, the right system, the right people at your table?” 🤔
  • “I’ve never been the best. But I’ve always been the one willing to work my ass off to get better.” 🚀
  • “Training, nutrition, business—nothing just ‘clicks.’ You make it click by showing up, rep after rep.” 🔄
  • “Want to make things easier? Get a guide. Get a system. Then earn the ease.” 🎯

If this episode hit home, share it with a friend who needs to hear it. 💌 And if you’re ready to earn the ease in your training, hit subscribe and join me inside Warrior School. ⚔️🔥

Need help creating your strategy? Join Warrior School: https://warriorschool.co/ Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/ Subscribe to The Warrior School Pod for more episodes like this.

]]> no 1 The Secret to Stronger Lifts, Bigger Glutes, and Pain-Free Training (Hint: It’s Your Feet🦶) https://pinecast.com/guid/9d388991-4b69-494b-b548-e949c88d807b Thu, 30 Jan 2025 16:00:00 -0000 00:25:24

EPISODE SUMMARY Warrior woman, let’s talk about a game-changer that no one in women's fitness is talkin’ about. You’re training hard—squatting, deadlifting, doing RDLs—but your glutes aren’t growing, your legs aren’t getting stronger, and your back or knees feel like they’re taking the hit. So, what’s going on? The answer isn’t what you think. It’s not your glutes. It’s not your legs. It’s your feet girl. Your feet are the foundation of every single movement you make in the gym. If they’re weak, tight, or unstable, your body compensates—which can lead to knee pain, hip issues, and a botty that won’t grow. In this EP, I’ll break down why your feet matter and how you can train them for stronger lifts, better muscle activation, and pain-free movement. This is the missing piece girl. And once you dial it in? Everything changes.

WHAT YOU’LL LEARN IN THIS EPISODE:

  • The connection between foot strength and muscle activation (why weak feet = weak glutes)
  • Why knee pain, hip pain, and even lower back pain often start in the foot
  • How improper foot positioning negatively impacts your squat, deadlift, and RDL progress
  • The 4-phase foot training protocol that will transform how you lift
  • The exact drills you need to build strong, stable feet for better lifts, running and jumping

POWERFUL QUOTES FROM THIS EPISODE:

"Weak feet? Weak foundation. And if your foundation is weak, your lifts will never be strong." "Your foot isn’t just a thing that goes in a shoe. It’s your connection to power, strength, and movement efficiency." "If you want bigger glutes and stronger legs, you have to start from the ground up. Literally." "Your squat and deadlift don’t start at your hips. They start at your feet." "Training your feet isn’t sexy… but neither is knee pain, hip pain, or stalled progress."

HOW TO APPLY THIS TO YOUR TRAINING

  1. Start Training Barefoot – Remove your shoes during lifts to create awareness of your foot placement and pressure distribution. Think of your foot as a tripod—big toe, little toe, and heel—press evenly through all three points.
  2. Strengthen Your Feet – Incorporate foot-strengthening exercises (toe yoga, calf raises, foot mobility drills). Weak feet = weak lifts.
  3. Focus on Midfoot Activation – Learn to push through your midfoot during lifts. This helps activate your glutes properly and prevents compensations up the chain.
  4. Slow Down Your Lifts – Quality over speed. Own your tempo and stay grounded through the entire range of motion.

READY TO LEVEL UP YOUR LIFTS?

Try this: Next time you train your lower body, go barefoot and focus on your foot connection. DM me on Instagram (@amykatebowe) and tell me what you notice. If this episode helped you, share it with a friend and subscribe to The Warrior School Podcast so you never miss an episode. Let’s build the body you love—starting from the ground up.

💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️Subscribe to The Warrior School Pod for more episodes like this.

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋

]]> no 1 Strong, Simple, and Unstoppable: Training, Social Media, and Building a Body You Love with Sara Fiorvento 💪 https://pinecast.com/guid/a206cb4d-abc3-4de6-a43e-bf82c5a496ab Thu, 23 Jan 2025 16:00:00 -0000 01:15:11 Episode Summary:

Warrior woman, welcome back to The Warrior School Podcast. Today, I’m dishin’ up a guest Ep. featuring Sara Fiovento—a badass powerlifter, fitness coach, and social media influencer. Sara and I know each other from the gym. I wanted to get her on the pod to talk about her training journey into powerlifting and how she navigates the mental and physical challenges of the sport. We talk about how she finds balance between strength, performance, and aesthetics. We also explore the reality of being authentic in the social media space, what it takes to build a strong training foundation, and why going deeper—not doing more—is the key to creating long-term success in training and life. This conversation is packed with insights, laughs, and powerful takeaways to help you in your own health and fitness journey.

Sara shares her fitness journey and expertise across multiple platforms, including Instagram (@fitsarax), TikTok (@fitsara), and YouTube (FITSARA). Sara's content includes workout routines, fitness tips, and motivational insights to inspire and guide her audience towards achieving their health and fitness goals. She also shares her personal experiences and challenges, fostering a supportive and engaging community.

She offers online fitness coaching and collaborates with fitness brands.

Connect with Sara:

Key Takeaways:

  • Training Isn’t About Doing More—It’s About Going Deeper: Mastering the basics and building a strong foundation creates endless possibilities for growth and specialization.
  • Balance Strength and Aesthetics: Training isn’t just about how you look—it’s about how you perform. Combining powerlifting and bodybuilding gives you the best of both worlds.
  • Authenticity Matters on Social Media: Success online comes from showing up as your true self—not from trying to please everyone.
  • Self-Awareness is Key to Success: Collecting data, reflecting on experiences, and tuning into what feels right are essential for progress in training and life.
  • Simplicity Wins Every Time: Keep it simple, focus on the essentials, and you’ll see massive growth over time.

Powerful Quotes:

  • “You don’t need more; you need better. Go deeper, not wider.”
  • “Success in training isn’t about hitting numbers—it’s about falling in love with the process.”
  • “You only learn what’s right for you through experience. You have to try it on, collect data, and adjust.”
  • “Strong women aren’t born—they’re built with intention, repetition, and grit.”
  • “Social media can’t define your worth. Do it for yourself, not for the likes.”

Connect with Amy:

💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co 🌶️Want more tips? Follow me on Instagram: @amykatebowe 🎥 The Warrior School Podcast is now on Youtube! Watch here: https://youtu.be/2wo-zk6EyqQ

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

]]> no 1 Build your table & level up your life: magnetism, confidence, and the relentless pursuit of your mission with Erika Cramer 👑 https://pinecast.com/guid/237584f6-0566-46e0-922d-dca622dad977 Thu, 16 Jan 2025 16:34:00 -0000 01:11:03 I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of their lives. We went deep into the concept of building your own table and filling it with powerful people who push you to grow. We talked about what it really means to be magnetic, why confidence and trust in yourself are non-negotiable, and how to create your future self—right now. This one is packed with truth bombs and practical steps for becoming the woman you want to be. If you’re ready to take things to the next level, this episode is for you.

Key Takeaways:

  1. Build Your Own Table: Don’t wait for an invite—create your own table and bring in people who inspire, challenge, and elevate you.
  2. Pay to Play: If you want to grow fast, invest in being in the right rooms with the right people.
  3. Magnetism Starts with Self-Mastery: Confidence is about trusting yourself. Magnetism is about owning your energy and creating real connection.
  4. Step Into Your Alter She-Go: Your future self is waiting—dress, act, and move like her now. Be her today.
  5. Pass the Test: Life will test you. Are you really who you say you are? Stand firm in your new boundaries.

Powerful Quotes:

  1. “You don’t need permission to sit at the table—build your own and fill it with people who make you better.”
  2. “Confidence is trust. Magnetism is energy. When you own your energy, you attract what you’re ready for.”
  3. “People will judge the ghost version of you. Let them. Keep evolving so fast they can’t keep up.”
  4. “Freedom is earned. At first, it feels hard as hell. Then, one day, you realize nothing can shake you.”
  5. “Most women don’t have a confidence problem—they have a disconnection problem. Connect back to yourself.”

Connect with Erika:

💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co

🌶️Want more tips? Follow me on Instagram: @amykatebowe

🎥 The Warrior School Podcast is now on Youtube! Watch here: https://www.youtube.com/watch?v=sbyNnX6z-BM

🎙️Subscribe to The Warrior School Pod for more episodes like this.

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

]]> no 1 Simple, Right, Better, Deeper: Build Your Ultimate 2025 Training Strategy 📒💪 https://pinecast.com/guid/826d362a-b6de-47ff-9fa4-c164c2b06844 Mon, 13 Jan 2025 21:04:41 -0000 00:21:24 Today, we’re kickin' of the process of creating your ultimate 2025 training plan and strategy. Oooo yes we are girl. I’m going to take you through a core theme—Simple, Right, Better, Deeper—that will guide everything you do in your training and health this year.

You don’t need to do more—you need to do the right things better and go deeper into them. I’ll also break down the three non-negotiables you need for a strong plan—structured training, eating enough damn food, and proper recovery.

Let’s create a plan that’s elegant, simple, and something you can actually stick to. Sound good? Let’s dive in.

Key Takeaways

1. Your 2025 Core Theme: Simple, Right, Better, Deeper

  • Simple: Strip it back. You don’t need more variety or complexity—you need simplicity. Simple = consistent.
  • Right: What’s right for you right now? Where’s your body at? What’s the season of your life? Focus on what you need in this moment.
  • Better: It’s not about adding more—it’s about improving what’s already working. Dial it in. Make it better.
  • Deeper: You don’t need to find the next shiny thing—you need to go deeper into the foundational stuff: proper training, eating, and recovery.

2. Three Essentials for 2025

  • A Proper Training Program: No random workouts, no guessing. You need a structured plan that meets you where you’re at, helps you move better, and builds serious strength.
  • Eat Enough Damn Food: Food is fuel. If you want more energy, more strength, and better results, you need to eat. Period.

3. Rest and Recovery: Sleep, manage your stress, get outside, and move intentionally. Recovery isn’t optional—it’s essential.Set

  • Less Goals (Less is More)
  • Stop overloading your plate. Pick 1-2 key goals and focus on them.
  1. Shift from long-term planning to shorter-term blocks: 7 days, 30 days, 90 days max.Close the Expectation-Reality Gap - So many of us set goals based on where we want to be rather than where we are. You can’t expect big results if your foundation isn’t strong. Focus on building health first, then performance, and aesthetics will follow.

5. Traffic Light Assessment

  • Use the traffic light system to figure out what needs your attention:
  • Red: Stop. Needs urgent focus.
  • Orange: Needs improvement.
  • Green: Good to go—keep doing it.

6. The Warrior School Framework: Health, Performance, Aesthetics

  • Health: This is your foundation. Hormonal health, metabolic balance, and nervous system resilience matter.
  • Performance: Train with intention. Learn how to move well, own your movement, and build strength.
  • Aesthetics: This is a byproduct of doing the first two well. It happens over time as you go deeper into health and performance.

I want you to join me for a free live workshop where I’ll guide you through this process. We’ll use this core theme and my Warrior School framework to build your ultimate 2025 training plan - sign up will be out this week.

💪 Need help creating your strategy? Join Warrior School

🌶️Want more tips? Follow me on Instagram

🎙️Subscribe to The Warrior School Pod for more episodes like this. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

]]> no 1 How long does it really take to build the body you love? (The truth you need to hear🧨) https://pinecast.com/guid/fe47ed57-6339-491a-9fa0-e38a3e29eb5a Mon, 23 Dec 2024 20:04:09 -0000 00:28:57 Today’s EP is a spicy one 🧨🌶️. I’ve pulled out the juiciest, most powerful insights from my recent coaching conversations in Warrior School to serve you some serious gold.

Let’s get real: How long does it actually take to build the body you love?

Most women I talk to have no idea—and the fitness industry isn’t going to tell you the truth. Building the body you love isn’t about 6-week challenges, quick-fix diets, or shortcuts. It’s about playing the long game. 

I’ll break down what it really takes, why you’re stuck, and how to prime your body for massive, lasting change.

I’ll also dish on what to do when life throws you off track, why it’s okay to change your plan, and the mindset shifts you need to go from frustrated to thriving.

If you’re ready to stop spinnin' your wheels and start creating realllll progress, ya gotta whack her in your ears.

Key Quotes from the Episode:

  • “If you’re still asking, ‘How long does it take?’ you’re missing the whole damn point.”
  • “Building the body you love takes years—18 months to build your foundation, 3–5 years for big, lasting changes.”
  • “The aesthetics you’re chasing? They’re a byproduct of health, strength, and consistency.”
  • “Stop trying to catch up. Training isn’t about perfection; it’s a rolling practice.”
  • “Your plan will need to change. Your body is dynamic, and you need to adapt as you go.”
  • “You can’t shortcut your way to success, but you can make the process more efficient by showing up, prioritising your health, and committing to the work.”

Key Takeaways:

  • The Long Game is the Only Game: Forget the quick fixes. Building a bod you love takes time, patience, and consistency. It takes 18 months to 2 years to build a foundation and 3–5 years to see big, lasting body composition changes.
  • Foundation First: The foundation is health: eating enough, managing stress, improving resiliency, and creating a consistent training practice. Without it, the aesthetics you want (fat loss, muscle gain) won’t happen—or won’t last.
  • Missed Workouts? No Biggie: Stop stressing about catching up. Training is a rolling practice. Just pick up where you left off and keep going.
  • Adapt Your Plan: What worked six months ago might not work now. Pay attention to your body’s biofeedback and make adjustments when needed.
  • Say No to Say Yes: Want faster progress? Be willing to say no to energy-draining habits, relationships, and commitments. Show up consistently, focus on fueling and recovering, and commit to the process.

Why Listen? If you’ve been stuck in the cycle of quick fixes or feel like you’re spinnin’ your wheels, this EP is for you. I’ll give you the mindset, strategy, and truth bombs you need to shift gears for 2025, build a strong foundation, and finally see the results you’ve been wanting.

💪 Want to build the body you love? Check out Warrior School and let me guide you. 📩 DM me the word “BUILD” or email me with “BUILD” in the subject line, and I’ll help you get started. 🎙️ Love this episode? Subscribe to The Warrior School Podcast, leave a review, and share it with a friend who needs to hear this!

A xo

]]> no 1 Episode 329: 2024 recap [and creating your 2025🌶️] https://pinecast.com/guid/8cee4290-eaac-4150-97db-8808e0ac712f Mon, 16 Dec 2024 20:04:05 -0000 01:07:42 It’s time. This is the episode where we reflect on the year that was and set the stage for the year ahead. I want you to grab your big sheets of paper (yes, the A3 ones), your notebook, and a pen. If you’re out walking or driving, no worries—just listen for now, then come back when you can sit down and map it all out.

We’re going deep girl. We’ll celebrate your wins, claim the lessons from 2024, and reconnect to your vision for 2025. The vision gives you energy. It drives your decisions and keeps you anchored to what matters. But we’re not stoppin' at vision—we’ll build a strategy, get clear on who you need at your table, and map out who you need to become to make this year your best yet.

Your new life will cost you your old one, Warrior. Ready to rise? Let’s go.

  • 00:00 Welcome to the Warrior School Podcast
  • 01:28 The Power of Movement
  • 02:53 Vision and Goals: A Reflective Walk
  • 04:39 Creating a 10-Year Vision
  • 07:23 Reflecting on 2024
  • 08:09 The Warrior Ascension Event
  • 09:15 Choosing Your Word for the Year
  • 10:41 Overcoming Challenges and Finding Clarity
  • 27:05 Celebrating Wins and Lessons Learned
  • 38:19 Reflecting on 2024: Overcoming Challenges
  • 38:55 Reconnecting to Your Vision and Mission
  • 43:08 The Importance of a Strong Foundation
  • 45:26 Transforming Yourself for Success
  • 49:22 Setting Goals and Creating a Strategy
  • 51:11 The Power of Support and Mentorship
  • 55:39 Becoming the Person Who Achieves Your Goals
  • 01:04:39 Final Thoughts and Next Steps

Key Takeaways

2024 Reflections

  • What were your biggest wins this year? Claim them, celebrate them, and give them the energy they deserve.
  • What lessons and takeaways shaped you this year?
  • Who were you at the start of 2024, and who are you now?

Reconnect to Your Vision

  • Your vision gives you energy—it drives everything. Get clear on what you want for 2025.
  • Choose your word for the year. What’s the word that will guide you, give you focus, and keep you moving forward?

Foundation Before Strategy

  • Ask yourself: Is my foundation strong enough to support my vision? If you don’t have the energy, resilience, or capacity, you’ll run out of steam. Your foundation—your health, your training, your nourishment—matters.

Get Specific with SMART Goals

  • Goals aren’t just words on a page. Make them Specific, Measurable, Achievable, Relevant, and Timely. Anchor yourself to them so you don’t drift.

Your Board of Directors

  • Who do you need in your room to make this happen? Build your board of directors—mentors, coaches, partners—because you can’t do it alone.

Become Her

  • Who is the woman that achieves this? What does Warrior 4.0 (or 5.0) do differently? Start operating from that version of yourself right now.

Make the Strategy Clear

  • Break your vision into actionable steps, like a training plan. What are the daily, weekly, and monthly actions you need to take to get there?

Big Change Requires Big Courage

  • “Your new life will cost you your old one.” The version of you that got you here won’t take you there. Reinvent, reimagine, and redefine yourself.

Quotes:

"Your new life will cost you your old one." "The vision gives you energy—it drives your decisions and keeps you anchored to what matters." "Is your foundation strong enough to support your vision?" "Celebrate your wins, claim your lessons, and reconnect to your mission—because no one can want your vision more than you."

  • Need help creating your strategy? Join Warrior School here.
  • Want more tips? Follow me on Instagram here.
  • Subscribe to The Warrior School Pod for more episodes like this.

Warrior, I’d love to hear from you. What’s your word for 2025? What’s one big goal you are setting? DM me on Instagram, or share your wins, lessons, and intentions for 2025.

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

]]> no 1 Episode 328: The TED talk secret to getting results in your training https://pinecast.com/guid/18d291d7-a328-4a4c-ab9d-a7700d5ec2ef Thu, 12 Dec 2024 20:04:19 -0000 00:29:28 I recently read TED Talks: The Official TED Guide to Public Speaking, and it reminded me of something fundamental—More isn't better, better is better. In this EP, I share how the principle of a “single connected thread” can transform your results in health, fitness, and life. We’ll explore how stripping back, simplifying, and going deeper is the real secret to building the body and life you love. You don’t need to do more; you need to do better.

Key Takeaways:

  • [00:02:30] My performing arts background shaped my love for speaking and storytelling.
  • [00:05:10] The secret to an impactful TED Talk: focus on a single connected thread.
  • [00:07:00] The same principle applies to training—less is more, and focus is everything.
  • [00:10:20] “The secret to building a body you love lies in what you leave out.”
  • [00:12:45] More isn’t always better; better is better.
  • [00:15:30] To train smarter, focus on the essentials and go deeper.
  • [00:17:50] Ask yourself: What truly needs your attention right now?
  • [00:20:15] Simplicity and focus lead to results—it’s not easy, but it’s worth it.
  • [00:23:00] “You don’t need to do more classes, miles, or supplements—you need to do what matters most.”
  • [00:25:45] Audit your life: Where are your energy leaks?
  • [00:28:30] To get results, slash back, simplify, and properly develop one thing at a time.

Quotes to Remember:

  • “Less can be more. The secret often lies in what you leave out.”
  • “More isn’t better. Better is better.”
  • “Simplicity is beautiful and powerful—it’s about doing the right thing, not everything.”

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

If this episode resonated, hit subscribe, leave a review, and share it with another Warrior who needs to hear this.

Links Mentioned:

A xo

]]> no 1 Episode 327: The long way home: building a body you love in 2-5 years https://pinecast.com/guid/ef0e1ce5-a67f-43c4-a2d7-1b05ee53f677 Thu, 05 Dec 2024 20:04:04 -0000 00:35:21 As I drive home from the dentist, drinking a cortado, we chat about how you can enhance your nutrition and training to achieve specific body composition goals, especially for women who feel stuck despite consistently showin’ up.

I talk about the importance of looking deeper at your foundation, nutrition and training, the benefits of incorporating elements from different sports like bodybuilding and CrossFit, and the significance of lifestyle factors including stress management, alcohol and sleep on body composition and results.

Some key things we chat about

  1. Go Deeper, Not Harder: It’s not about adding more. The secret lies in refining what you’re already doing—whether it's squeezin’ more out of your nutrition, training, stress management, or sleep. Optimise each element to make the most of your efforts.
  2. Identify What’s Holding You Back: If you’re doing the work but still not seeing the results, it’s time to get brutally honest about what's holding you back. For many, this could be their relationship with alcohol or not pushing hard enough in training. Own it, declare it, and create an action plan to move past it.
  3. Understand the Time Commitment: Real, lasting body composition change takes time—2 to 5 years, on average. If you're consistent and committed, you’ll start seeing big results, but remember it’s about building a solid foundation first, both physically and mentally. Expect this journey to be longer than you think, but well worth it.
  4. Your Mindset is Key: The most important factor in making a lasting change isn’t your training program—it’s your mindset. Managing your thoughts, overcoming your fears, and believing in yourself are all critical in pushing through and making the progress you want.
  5. The Long Way Home is Worth It: If you're serious about building the body you love, the process will take time. But this approach will not only give you lasting results, but also the strength, resilience, and mindset to thrive in alllllll areas of life. - 00:00 Introduction to Training - 17:03 Analysing Your Training Routine - 17:41 Incorporating Bodybuilding Techniques - 17:58 Exploring CrossFit and High-Intensity Training - 20:16 Auditing Your Training Elements - 20:50 Addressing Lifestyle Factors - 22:35 Overcoming Personal Barriers - 24:11 The Role of Alcohol in Fitness - 27:24 Setting Long-Term Goals - 29:49 The Timeframe for Body Composition Changes

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

]]> no 1 Episode 326: The truth about fitness influencers, training age, and body composition https://pinecast.com/guid/c11f1668-5cf8-4b92-a6be-3e37a15bb51d Mon, 02 Dec 2024 20:04:54 -0000 00:31:40 In this EP, I’m diving into a powerful conversation inspired by one of my warriors stuck in a cycle of comparison, scrolling through social media and feeling defeated about her body. 

Sound familiar? 

Together, we explored what it really takes to build a strong, healthy, and beautiful body you love. Spoiler: it’s not quick fixes or unrealistic expectations—it’s about respect, time, and intentional training.

When you’re tempted to compare yourself to fitness influencers, I’ll share two critical questions to ask and explain why honouring your training age and focusing on the right strategies can transform your journey. 

If you’ve ever felt frustrated by slow progress or struggled to balance inspiration with comparison, this EP is for you.

Key Takeaways:

  1. Understand the concept of training age; real progress takes years of consistency.
  2. Build your foundation with proper nourishment, energy, and recovery.
  3. Train with intention and intensity to achieve lasting body composition changes.
  4. Comparing yourself to others without context is unhelpful and often disrespectful.
  5. Focus on what your body can do, not just how it looks.
  6. Every woman’s body is unique; your journey is about building the body you love.
  7. Social media can inspire or trigger; curate your influences wisely.
  8. Progress takes time—commit to a minimum of 2-5 years for meaningful transformation.
  9. Training, not casual exercise, is key to building a strong, athletic body.
  10. Shift the focus from external comparisons to internal growth and resilience.

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School Instagram

Amy xo

]]> no 1 Episode 325: I’m stronger than ever—so why don’t I Iove my body yet? https://pinecast.com/guid/1971fccb-b9f8-44a3-9525-065a17c98506 Fri, 29 Nov 2024 20:04:17 -0000 00:43:28 Have you ever thought, “I’m doing all the right things—training consistently, eating well, managing stress—but I still don’t love how I look?”

If that sounds familiar, this Ep is for you girl.

I had this exact conversation with a woman at The Elegant Edge recently. She’s the strongest and healthiest she’s ever been—her body can do what she wants it to—but she still doesn’t feel confident or happy with how she looks.

So, what’s the missing piece? In This EP, we’ll dive deep into the Body Pyramid I teach in Warrior School—a framework for building a body you love by focusing on Health, Performance, and Aesthetics (in that order). Most women skip straight to chasing the "look" without fully committing to the foundation. Spoiler: it doesn’t work that way.

In today’s jam, I’ll explain why aesthetics are the byproduct of health and performance—and why building a body you love is about doing the right things better, not just doing more. This is about taking the long way home, building the foundation, training with elegance and intensity, and rewiring your mindset to create sustainable transformation.

Key Take Aways

  • Building a body you love requires a solid foundation of health and performance before aesthetics can naturally emerge as a byproduct.
  • Many women who train consistently and eat well still struggle with body dissatisfaction because they focus solely on aesthetics instead of the base of the pyramid: health and performance.
  • Achieving significant body composition changes is a long-term process that often takes 2-5 years of consistent effort and intentional practice.
  • Progress isn’t about doing more; it’s about doing the right things better, such as refining nourishment, recovery, stress management, and training intensity.
  • Mindset plays a crucial role in transformation, as managing fears, stories, and limiting beliefs is as important as the physical work.
  • Success often requires support from a team or coach to guide you effectively and ensure you stay on the right path toward your goals.

Quote:

  • "Body composition isn’t something we can force; it’s a byproduct of health and performance."
  • "Many women chase the top of the pyramid— aesthetics—without fully committing to building the base of health and performance."
  • "It’s not about doing more; it’s about doing the right things better."
  • "Building a body you love takes time: a year to build your foundation, a year to train with elegance and intensity, and sometimes years to achieve the transformation you envision."
  • "We come for the training, but we stay for the mindset."
  • "Focus on the practice and process, and as a byproduct, your body will change."
  • "You can’t do it all alone; you need a team to help you achieve your goals."

If you’ve ever felt stuck, frustrated, or like your body doesn’t reflect the effort you’re putting in, this episode will give you clarity, perspective, and the tools to move forward. It’s not about doing more; it’s about doing better.

Let’s reframe the way you think about your body and the work it takes to create a body you love.

Loved this episode? Subscribe to the Warrior School Podcast and share it with a friend who needs to hear this. Don’t forget to leave a review—it helps more women find this work and start their journey to building the body they love!

Resources and Links:

]]> no 1 Episode 324: Real talk about common training issues that are holding you back https://pinecast.com/guid/f1017955-062c-4153-9d64-b6f11cda3d18 Thu, 07 Nov 2024 20:04:42 -0000 00:37:04 In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low energy and frustration with lack of progress. I also tackle issues like low motivation, the importance of focusing on the process rather than the outcome, the fear of injury, and the importance of consistent training. So, I thought I’d share some of what came up. Maybe you’ll find it helpful—or maybe not. Either way, here it is…

  • 00:00 Introduction and Podcast Format
  • 00:13 Sharing Personal Struggles and Insights
  • 02:06 Warrior Queen Olympics: Olympic Weightlifting
  • 05:48 The Importance of Process Over Progress
  • 10:47 Dealing with Low Motivation and Energy
  • 18:42 Overcoming Training Inconsistencies
  • 21:17 Handling Pain and Discomfort in Training
  • 31:39 Fixing Common Squat Mistakes
  • 38:12 Conclusion and Feedback Request

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials  Warrior School Instagram

]]> no 1 Episode 323: What is a good body? (and do you think your body is good) https://pinecast.com/guid/0890d578-5a0b-47be-ad68-a2b5c4a5c90f Mon, 04 Nov 2024 20:04:33 -0000 00:07:41 Ooooh I have a short ’n’ sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories. I discuss the common misconception among women that the root cause of their dissatisfaction with their bodies is weight, whereas it's actually a deeper disconnection with themselves. I introduce a framework built on three essential pillars – health, performance, and aesthetics – which are necessary to build a powerful relationship with our bodies.

I highlight the importance of building a foundation of health, improving body performance, and viewing aesthetics as a byproduct of the first two pillars. Additionally, I highlight the significance of mindset and vision in fostering a healthy relationship with our bodies. Finally, I challenge you to define what a 'good body' means to you personally.

00:00 Understanding the Disconnection Problem 00:35 The Three Essential Pillars of a Good Body 01:04 Health: The Foundation of a Good Body 01:28 Performance: Living Life on Your Own Terms 02:02 Aesthetics: The Top Layer 02:30 Wrapping It All Together: Mindset and Vision 03:03 Defining a Good Body in All Three Layers 07:22 What Does a Good Body Mean to You?

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

]]> no 1 Episode 322: Things I've been thinking lately https://pinecast.com/guid/56e49b94-2b3a-4102-9670-aec680d216b4 Thu, 31 Oct 2024 16:04:14 -0000 00:47:12

In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months, avoiding discomfort, the importance of hard conversations, and the idea of being too busy to be brilliant. Additionally, I touch on leading yourself to lead others, the significance of building a strong foundation, the distinction between knowledge and action, moving slowly towards certainty, and avoiding the trap of majoring in the minors.

00:00 Welcome to the Warrior School Podcast 01:39 Avoiding Discomfort: A Deep Dive 08:29 The Importance of Hard Conversations 17:34 Too Busy to Be Brilliant? 22:35 Leading Yourself to Lead Others 29:39 Building a Strong Foundation 32:33 Knowledge vs. Action 35:33 Moving Slowly Towards Certainty 39:52 Majoring in the Minors 43:03 Covering More Distance with Each Stride 45:26 Wrapping Up and Feedback

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

]]> no 1 Episode 321: Adapting your fitness routine for real life https://pinecast.com/guid/35ec8861-2e9a-413a-a19c-94df02671ae5 Mon, 21 Oct 2024 19:04:37 -0000 00:30:40 In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, and staying engaged in your fitness journey. I share how you can assess your baseline health, performance, and emotional load to keep your training consistent—even when a lot is going on in your world. Together, we’ll explore strategies for modifying your approach so that you stay engaged and committed to your fitness journey for the long haul.

Key Takeaways:

  • Understanding Your Baseline: I’ll walk you through evaluating your safety, nervous system health, metabolic health, and daily habits to create a solid foundation for your training.
  • The Importance of Adaptation: Discover how to tweak your training when life becomes overwhelming, ensuring you keep that fire alive.
  • Maintaining Consistency: I’ll share insights on how to embody the identity of being a "woman who trains," helping you keep moving forward, even during challenging times.

Episode Highlights:

  • [01:45] I’ll introduce the concept of baseline health and performance—what it means for you and your journey.
  • [05:30] We’ll talk about why maintaining your energy through nutrition, sleep, and sunlight is crucial.
  • [12:00] I’ll share my best strategies for adapting your training plan when life gets chaotic.
  • [20:15] Let’s discuss the significance of mindset: embracing the long game in fitness is essential for success.
  • [27:45] I’ll provide tips for staying curious and engaged in your training, even when obstacles arise.

Resources Mentioned:

If you enjoyed this EP, I’d love for you to subscribe, rate, and review The Warrior School Podcast on your fav platform. Your support means the world to me and helps me reach more incredible women ready to build strength and confidence in their fitness journeys.

Xo Amy

]]> no 1 Episode 320: Finding your peak hotness https://pinecast.com/guid/efa50c17-19c1-4eaf-93a1-a881ba916a92 Mon, 14 Oct 2024 19:04:56 -0000 00:28:40 In this EP, I share my breakthrough in sprinting—and how I am working through my knee injury. I talk about combining grace and grit in training to achieve 'peak hotness'—a state of strength and beauty. Libby and I invite you to join us in the upcoming 'Elegant Edge' event to help you learn how to combine grit and grace so you can work towards achieving peak hotness. I feature testimonials from Warrior School members who have experienced significant personal and physical transformations in WS.

Key Takeaways:

  1. The Power of Technique: Mastering the technical aspects of movement can transform your performance, as seen in sprinting and Olympic weightlifting.
  2. Grit vs. Grace: Both elements are essential for effective training. It's not about choosing one over the other; it's about combining them to achieve better results.
  3. Embrace Your Journey: Progress may feel slow and frustrating at times, but reviewing past performances can highlight significant improvements.
  4. Balancing Act: Many women struggle between lifting heavy and maintaining form. Finding the sweet spot allows for both strength and elegance.
  5. Peak Hotness: Define what "peak hotness" means for you. This concept encompasses feeling strong, confident, and empowered while embodying both strength and beauty.
  6. Community Support: Engaging with a supportive community, like the Warrior School, can enhance your training experience and keep you motivated.
  7. Mindset Shift: Reframe the way you view your training. It's not about perfection; it's about progress and the joy of movement. - 00:00 Introduction and Sprint Session Recap - 00:51 The Obsession with Technique - 03:04 Challenges and Breakthroughs in Sprinting - 06:22 Balancing Grace and Grit - 10:06 Achieving Peak Hotness - 15:06 Warrior School Testimonials

Connect with Me:

If you loved this episode, make sure to subscribe to the podcast so you never miss a new one!

  • Website: Warrior School
  • Instagram: @amykatebowe
  • Podcast: Available on Apple Podcasts, Spotify, and wherever you get your podcasts!
]]> no 1 Episode 319: The quality of your body shapes the quality of your life https://pinecast.com/guid/145087df-5785-4626-a1a1-7b3f9fe4553e Thu, 10 Oct 2024 19:04:13 -0000 00:35:21 In today's EP, I dive deep into a conversation that’s been brewing inside of me for a long time. I had the absolute privilege of attending an event with one of my greatest mentors, Esther Perel, and it got me thinking about how the relationship we have with our bodies—the way we train, nourish, and care for ourselves—impacts everything in our lives. 

_Could it be that the foundation of all our relationships stems from the quality of our health and nervous system? _

Join me as we explore the idea that building a strong relationship with yourself first can unlock better relationships with others and ultimately lead to a more powerful, fulfilling life.

Key Takeaways:

  1. Esther Perel's Influence: Esther’s teachings on relationships have shaped how I approach both personal and coaching relationships for over a decade.
  2. The Foundation of Connection: The quality of our relationships with others may depend on the quality of the relationship we have with our bodies—our training, nourishment, and metabolic health.
  3. The Red Umbrella Analogy: Your nervous system, like an umbrella, has prongs (training, food, sleep, etc.). If one prong is off, it impacts your entire system.
  4. A Disconnection Problem: Many women believe they have a weight problem, but the real issue is disconnection from their bodies and themselves.
  5. Relationship with Yourself First: Building a powerful, loving relationship with your body through training and nutrition is the foundation for strong relationships with others.
  6. Empowerment through Training: A long-term commitment to training can restore your power and transform how you relate to yourself and the world.

Time Stamp

  • 00:00 A Day Like Christmas Morning
  • 01:28 Meeting Esther Perel
  • 03:12 The Influence of Esther Perel
  • 04:28 The Importance of Self-Relationship
  • 06:19 The Red Umbrella Analogy
  • 08:19 The Foundation of Health
  • 10:53 The Disconnection Problem
  • 13:05 Warrior School Mission
  • 16:10 Can Women Have It All?
  • 19:56 The Energy Problem
  • 20:44 Exciting Podcast Project
  • 21:47 Warrior School Testimonials

Connect with me:

<pre>- Instagram: [@amykatebowe](https://www.instagram.com/amykatebowe/) - Website: [warriorschool.co](https://warriorschool.co) </pre>

I'd love to hear from you! Share your thoughts on this episode, your takeaways, or any questions you might have. Subscribe to the Podcast: If you enjoyed this episode, be sure to subscribe to The Warrior School Podcast on [platforms like Apple Podcasts, Spotify, etc.], so you never miss an update. Leave us a rating and review to help spread the message of strength, elegance, and empowerment!

]]> no 1 Episode 318: Success without perfection (resourcefulness) https://pinecast.com/guid/b9335145-659d-4e27-afd5-f87d08b3220e Mon, 07 Oct 2024 19:04:08 -0000 00:48:49 I was having a conversation with a dear friend and mentor of mine - Erika Cramer (AKA the Queen of Confidence) last week, and she said somethin' that blew my mind.

"You need this skill if you’re going to be successful: RESOURCEFULNESS"

She went on to say ...

"You may not have the resources.

You may not know how to do something.

But you figure it out.

You commit to making it happen.

You find a way instead finding a reason why you can’t.

This is a skill you must cultivate especially if you have huge dreams to impact

Get good at YouTube searching, get good at Google, get good at asking, investing, reading, watching and researching.

THIS is what separates the Dreamers from the Doers.

Do not wait for someone else to bring you the answer, go out and find it."

Oooo yeah, told you it was good.

So, of course I wrote this word down in my notebook and spent a week thinking about it and how you can use this idea in your health and training. In today’s EP we are talking about resourcefulness. I talk about knowing how to adapt, pivoting when things don’t go as planned, and maximising results even when life gets messy and you don't have allll the answers. ‘Cause remember—it’s not about what you’ve got, it’s about what you do with it. Grab a notebook (or just listen close) ‘cause you’re gonna wanna put this into action right away.

Key Takeways:

  • 00:00 Struggles with Podcast Recording Setup
  • 01:26 Turning to Carson for Tech Help
  • 03:50 The Importance of Resourcefulness
  • 06:01 Defining Resourcefulness
  • 06:58 Applying Resourcefulness in Training
  • 19:20 Resourcefulness in Business and Life
  • 22:38 Learning New Skills and Overcoming Challenges
  • 23:41 Resourcefulness in Survival Skills
  • 26:27 Pre-scripting for Success
  • 27:34 Introduction to Prescripting for Athletes
  • 27:58 Applying Prescripting to Food Strategy
  • 28:55 Overcoming Obstacles with Resourcefulness
  • 29:50 Practical Steps for Food Prescripting
  • 30:59 Building Resourcefulness Skills
  • 31:43 Reflecting on Personal Goals and Challenges
  • 35:15 Testimonials from Warrior School Members
  • 36:35 Personal Transformations and Achievements
  • 46:40 Advice for New Members
  • 48:03 Final Thoughts and Welcome

Quotes from the Episode:

  • "You don’t need perfect conditions to succeed; you need the mindset to make the best of what’s in front of you."
  • "The ability to adapt, to pivot, and to continue with purpose is the hallmark of a true warrior."
  • "Sometimes, you have everything you need—you just have to see it differently."

Connect with Me: If you loved this episode, make sure to subscribe to the podcast so you never miss a new one!

]]> no 1 Bonus Episode: Q&A Live with Libby Wescombe talkin' about our Elegant Edge Event https://pinecast.com/guid/08bfc532-350e-493c-9b3d-916d0ed6e97a Fri, 04 Oct 2024 00:04:16 -0000 00:34:26 In this episode, Libby and I answer your questions about the Elegant Edge. The Elegant Edge Event is a unique opportunity for women to elevate their training experience through an immersive day of expert coaching and community connection. Led by Libby Wescombe and myself, this event focuses on refining technique, enhancing intensity, and embracing the beauty of movement so you can find your edge for your training for 2025. You’ll walk away with your training plan and strategy for 2025.

  • Train, mingle, eat and hang out with us in SYDNEY, on November 17th for a full-on / full-day event
  • Event is broken into two sections: mastering the main lifts & content and education on elegance and intensity. In the morning you'll train lower body to build L.Y.L (legs you love), then in the afternoon you’ll train upper body to build S.Y.L (shoulders you love).
  • You will be in the room with 19 other amazing women, and you’ll be working directly, one-to-one with us throughout the day
  • You will get movement / exercise coaching, feedback on programming, overall coaching on your training. All designed to take your next year (and beyond), to a whole other level
  • Fully catered, with delicious elegant food
  • Expand your rolodex - connect with each other, build your network of like minded, powerful women
  • Recordings - yes, full access to event recordings so you can review the material later (sometimes you get an extra ‘nugget’ the second, or even third time of going through this stuff)
  • Besides a very worked body, you’ll also take away your own gift bag and workbook with key action points for all material covered

Here are some of the Q&A’s we riffed on:

  1. Structure of the Day: We want to reassure everyone that our day won’t resemble a boot camp or a high-intensity competition. Instead, it’s all about meeting you where you are and helping you improve your lifts while feeling confident and empowered. If you haven’t done squats or deadlifts lately, don’t worry! We will teach you the fundamentals, focusing on elegance, intensity, and technique to find what works best for you.

  2. Meeting You Where You're At: We understand that some of you may feel uncertain if you haven’t trained these lifts in a while. Our goal is to support you through the process. It’s not about who can lift the heaviest; it’s about helping you find that smooth, elegant feeling in your lifts. If training alone can be tough, this is a great opportunity to push your limits with support from fellow Women.

  3. Injury Considerations: If you're recovering from an injury or recent surgery, we want to stress that attending is still worthwhile. You’ll gain valuable insights by observing our hands-on corrections and cues, even if you can’t participate in the lifts. We’ve spent years working with women of all levels, so we understand the right cues to facilitate those “aha” moments. Your safety and comfort are our top priority.

  4. Understanding and Managing Pain: Both Libby and I have backgrounds in rehabilitation and injury management, and we love helping people navigate their pain. If you’re experiencing discomfort or have a specific issue, this is the perfect chance to get hands-on guidance and alternative suggestions tailored to your needs.

  5. Intense Training Programs: If you’re already following an intense training program, attending this event can still be beneficial. We’ll help you understand how to balance intensity and recovery, optimize your energy, and avoid energy leaks. We want to provide insights that will enhance your progress, regardless of your current training situation.

  6. Personalised Cues: The beauty of in-person coaching is the magic of personalised cues. One small adjustment can transform your lift and overall performance. We cherish those moments when we can help someone realise their strength through a simple change in position

Learn more about the The Elegant Edge HERE.

Join us at The Elegant Edge, Click HERE.

]]> no 1 Episode 317: How to train hard, avoid injury, and find your Elegant Edge https://pinecast.com/guid/516fdde2-baa5-49a9-96ff-8cbc5729e77d Tue, 01 Oct 2024 00:04:08 -0000 00:28:51 In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of finally feeling it click. I also dive into the importance of patience, practice, and having the right coach to help you push your limits and progress in your training.

Oh, and big news! Libby Wescombe and I have teamed up to create an exclusive full-day training immersion called The Elegant Edge, where we’ll teach you how to lift with strength and style. If ya wanna know more tune in.

Key takeaways:

  • Managing Injuries
  • Overcoming Mental Barriers
  • The Role of a Coach
  • The Elegant Edge Event

Join us for the Elegant Edge Workshop 🗓 Date: Sunday, 17th November 📍 Location: Sydney, Australia 👥 For women who want to elevate their training, confidence, and technique in the gym.

Quotes:

“If you want to get better, you’ve got to put in the reps and practice, practice, practice.”

“We want to help women feel strong and beautiful in their bodies—to master the art of training with power and grace.”

]]> no 1 Episode 316: How to crush negative self-talk and boost your confidence in the gym https://pinecast.com/guid/7f745506-4e0b-4bc5-8ed2-cc82f5850ff7 Thu, 26 Sep 2024 23:32:31 -0000 00:22:33 Have you ever felt overwhelmed or intimidated at the gym, worried about what others might think while you’re trying to lift? 

You’re not alone. Many women I work with feel the same way, especially when they’re learning new movements or pushing for heavier weights. In today’s episode, I’ll share powerful sports psychology techniques, like the “cue word” strategy, to help you overcome those negative thoughts and self-doubt. 

We'll explore how to create positive self-talk scripts that keep you focused and confident so you can own the gym and your training. This is all about finding your mental edge—because how we talk to ourselves is the most powerful tool we have.

Key Takeaways:

  1. The Power of Self-Talk: 
  2. The “Cue Word” Strategy
  3. Creating a Self-Talk Script
  4. The Importance of Mindset in Training
  5. Mindset and Techniques
  6. Intensity in Training
  7. Owning Your Movement
  8. The Elegant Edge Event

Quotes to Share:

  • “It’s our mind that holds us back from doing anything big and scary. It’s the story we tell ourselves. So let’s rewrite that story!”
  • “How you talk to yourself is the most powerful tool you have as a woman who trains. Let’s use that power wisely.”
  • “When we constrict or contract, it affects how well we move and how much we can lift. Replace those negative thoughts with performance-enhancing ones to create space and flow.”

Listen and Subscribe: Loved this episode? Don’t forget to subscribe to the Warrior School Podcast so you never miss out on new episodes that help you train, eat, and think like an athlete. And if this episode resonated with you, please share it with your friends or on social media to help more women conquer their fears in the gym.

Connect with Me: For more training tips, mindset strategies, and support, you can find me at warriorschool.co or follow me on Instagram @amykatebowe.

]]> no 1 Episode 315: Key traits of a woman who gets results https://pinecast.com/guid/f4c867fb-a805-4582-a8b1-6f41cae26d63 Mon, 23 Sep 2024 15:04:33 -0000 00:30:26 I know the frustration and overwhelm that comes from trying countless diets and workout plans without seeing lasting change. It’s a common struggle, but the transformation you're looking for—creating a strong, confident, beautiful body—takes time. It’s all about building a solid foundation with consistency, proper movement, and prioritising health over just how you look.

In this episode, I share the four principles that have helped me maintain a strong, powerful, and beautiful body for over a decade. These principles aren’t just about building muscle—they're about keeping your body healthy and moving well, with the right level of intensity and a committed approach to training. I also dive into the seven key traits of women who truly get results, so you can understand what it takes to create lasting change.

If you’re feeling stuck or frustrated and ready to learn what really leads to success in health, fitness, and life, this episode is for you.

Key Takeaways:

  1. Define Your Results: What does success mean to you in your health and fitness journey? It's crucial to start by identifying what true results look like for you.
  2. Prioritise Health Over Appearance: Focus on building a strong foundation of health, energy, and function first. Appearance will follow as a byproduct.
  3. Value the Aesthetics of Movement: Beautiful movement leads to a beautiful body. Prioritise form and technique over weight and speed.
  4. Find Your Edges: Training hard is essential. Push yourself to your limits while maintaining intensity and elegance in movement.
  5. Create a Committed Relationship with Your Body and Training: Your relationship with your body is the most important one in your life. Make it a long-term, passionate love affair.

Key Quotes:

  • "What do results mean to you? What does success look like when it comes to your health, your training, your fitness?"
  • "I have a strong, powerful, beautiful body because I prioritise my health before how I look."
  • "We need intensity and elegance. The strongest athletes know how to train hard and still move beautifully."
  • "My relationship with my body and training is the greatest love affair of my life."

Connect with Amy:

]]> no 1 Episode 314: Six powerful coaching lessons to help you in your training https://pinecast.com/guid/0c6a0015-8b52-495d-9663-d603a34fca11 Thu, 19 Sep 2024 19:04:38 -0000 01:07:01 One of the coolest things about my work is I get to have hundreds of conversations with women about their health and fitness. All of the Warriors work one-on-one with me. They have two coaching calls a month. On these calls we talk about training, nutrition, strategy, mindset. And they normally produce some pretty cool concepts and ideas.

In this episode, I dive into various ideas and concepts that I've gathered from one-on-one coaching calls with the Warriors over the last couple of months. I share insights on the importance of intention in training, finding pleasure in being prepared, balancing passion and discipline, and embracing the long-term journey to fitness goals. 

Additionally, I discuss strategies to overcome conflicting information in the fitness space and the significance of taking radical responsibility for your health and training. This stuff is gold and will help you win the game.

  • 00:00 Introduction and Purpose
  • 05:37 The Importance of Intention in Training
  • 16:35 Finding Pleasure in Being Prepared
  • 22:07 Balancing Passion and Discipline
  • 26:58 The Long Way Home: Embracing Transformation
  • 29:08 The Challenge of Transformation
  • 30:12 The Importance of Mindset
  • 31:53 Building a Strong Foundation
  • 32:59 The Role of Coaching and Mentorship
  • 37:38 Defining Success and Progress
  • 42:50 Navigating Conflicting Information
  • 52:17 Conclusion and Exciting Announcements

Resources Mentioned in This Episode:

Let’s Connect: • Instagram: https://www.instagram.com/amykatebowe/ • Website: https://warriorschool.co/

Take the Challenge: • Share this Episode: Found this episode powerful? Share it with your fellow Warriors. • Subscribe to the Podcast: Don’t miss future episodes. Subscribe on Apple Podcasts, Spotify, or your favourite platform!

]]> no 1 Episode 313: The three biggest challenges you’re going to face in your training https://pinecast.com/guid/b247e543-8312-41a6-b1d0-8cc90d7d6c67 Wed, 11 Sep 2024 23:05:46 -0000 00:45:55

I’m takin' you BTS of the Warrior Queen Olympics – a 10-week challenge where warriors train like athletes in their chosen sport. I also had guest expert Dr. Stacy Sims join Warrior School to share her insights on the importance of being 'selfishly' committed to one's training and the concept of taking up space. I talk about the three biggest challenges you'll face when it comes to your training including managing your energy, and mindset and committing to the long-term process of building a strong foundation.

Key Topics:

  • The launch of the Warrior Queen Olympics and what’s to come over the next 10 weeks.
  • Testing week: Why trying new lifts and movements can be both humbling and incredibly empowering.
  • Dr. Stacy Sims’ insights on training, eating, and recovering like an athlete, particularly for women in their 30s and 40s.
  • The importance of being selfish with your time and energy as an athlete, and taking up space in every aspect of your life.
  • My reflections on Steven Pressfield's concept of "The Resistance" and the journey of the athlete.
  • The three critical questions every warrior must ask: How much do you love it? How much do you want it? And how much are you willing to give?
  • Why falling in love with the process and cultivating joy in training is crucial for long-term success.
  • The three biggest challenges you’ll face when it comes to your training

If you’re ready to push yourself, think like an athlete, and see what’s truly possible, I invite you to check out WS.

Resources Mentioned in This Episode:

Quotes to Remember:

  • "The difference between a recreational athlete and an elite athlete is that athletes are selfish. They’re selfish with their time, their sleep, and their energy." – Dr. Stacy Sims
  • "However hard you think it will be, it’s 10 times harder. However long you think it will take, it’s 10 times longer. And however much you think it will cost, the price is 10 times higher." – Steven Pressfield
  • "We need to train for the rest of our lives – so, fall in love with the process and the practice." – Amy Bowe

Take the Challenge:

  • Share this Episode: Found this episode powerful? Share it with your fellow Warriors.
  • Subscribe to the Podcast: Don’t miss future episodes. Subscribe on Apple Podcasts, Spotify, or your favourite platform!

Let’s Connect:

]]> no 1 Episode 312: Lessons from my breakthrough in sprint training https://pinecast.com/guid/33fe31aa-04b1-4ec4-907a-af449f1a2f7f Sun, 01 Sep 2024 19:04:26 -0000 00:19:42 Show notes

In this EP, I share my recent breakthrough in sprint training with my coach, Alex. I describe how I've struggled with the acceleration technique for a few months and how it finally clicked during a recent sesh, making the movement feel easy and effortless. 

I talk about the importance of mastering technique to make your training seem less strenuous and more efficient. I also highlight how different cues and analogies from a coach can lead to significant improvements in our training and performance.

Key topics include:

  • The role of proper technique in sprint training
  • How effortless movement is achieved through practice
  • The impact of the mind-body connection on athletic performance
  • The power of effective coaching cues and analogies
  • My personal "click" moment and key takeaways

Tune in to learn how different training strategies can enhance your training and performance and make your movements feel more natural.

EP. Breakdown:

  • 00:00 – Breakthrough in Acceleration
  • 01:29 – The Importance of Technique
  • 02:34 – Effortless Movement
  • 03:33 – Mind-Body Connection
  • 04:19 – Effective Coaching Cues
  • 05:34 – The 'Click' Moment
  • 06:06 – Conclusion and Takeaways

Warrior School

]]> no 1 Episode 311: The power of positive self-talk in training https://pinecast.com/guid/2072b41d-1929-4000-a037-b01ccbc5652d Wed, 28 Aug 2024 21:04:15 -0000 00:58:19 In today’s EP, I talk about the power of mindset and its impact on our training and performance. I highlight the important balance between mental health and mental performance, and the importance of positive self-talk, visualisation, and pre-scripting to overcome mental barriers.

Key Takeaways

  • The Roots of Fear
  • Mental Health vs. Mental Performance: 
  • Developing an athlete's mindset 
  • Fear of People’s Opinions (FOPO):
  • The Importance of Resilience
  • Practical Tools for Mental Performance
  • The Warrior Queen Olympics

Key Quotes:

  • “We need to build the skill of training our mind like we train our body and not fall victim to the story, the old story, the beliefs, the narratives, the emotions, the feelings because they're not going to serve us when we need to step up and perform.”
  • “How we talk to ourselves is the most powerful thing, the most powerful tool that we have to impact our performance.”
  • "Your thoughts shape your reality. If you keep telling yourself you’re not good enough, you’ll start to believe it. But if you tell yourself you are capable, strong, and resilient, that’s what you’ll become."
  • "Fear of failure is just a sign that you’re pushing yourself beyond your comfort zone. And that’s where true growth happens."
  • "It’s not just about training the body—it’s about training the mind. Positive self-talk is one of our most powerful tools to elevate our performance."

**Remember to subscribe to the podcast, share it with another Warrior, and let me know what you say to yourself during training. **

  • 00:00 A Childhood Memory of Fear and Failure
  • 03:15 Introduction to Mindset and the Warrior Queen Olympics
  • 05:37 Mental Health as the Foundation for Performance
  • 09:00 Exploring Mental Performance and Its Importance
  • 13:23 The Power of Self-Talk and Pre-Scripted Routines
  • 30:48 Motivational and Instructional Self-Talk
  • 31:44 Visualisation Techniques for Athletes
  • 32:49 Pre-Scripting for Success
  • 35:26 Mental Preparation and Performance
  • 40:29 Warrior School Testimonials
  • 48:13 Personal Transformations and Wins

Warrior School

]]> no 1 Episode 310: Finding joy in the kitchen: The Ottolenghi effect and building a positive relationship with food https://pinecast.com/guid/643ea61b-3cdb-4650-860f-c0e9e4ef731c Sun, 25 Aug 2024 19:04:49 -0000 01:04:28 In this EP., I discuss the importance of food as a source of energy AND JOY, and why we need to fall in love with learning how to feed ourselves and find joy in the kitchen. Drawing from personal experiences, I emphasise the need to find your own culinary inspiration—what I call your 'Ottolenghi effect.' I offer practical tips on meal planning, preparation, and making the cooking process enjoyable. I delve into my admiration for Yotam Ottolenghi, explaining how his cookbooks inspire my weekly cooking rituals and foster a deep love for cooking.

  • 00:00 Setting Up the Perfect Podcast Backdrop
  • 00:56 A Surprise Discovery in the Kitchen
  • 01:35 The Story Behind My Ottolenghi Cookbooks
  • 03:27 Falling in Love with Ottolenghi's Recipes
  • 06:03 The Joy of Cooking and Sharing Food
  • 06:59 The Importance of a Healthy Relationship with Food
  • 11:15 My Journey into Nutritional Science
  • 23:10 Cultural Differences in Food Relationships
  • 34:53 Finding Your Own Ottolenghi Effect
  • 37:27 Using Constraints to Simplify Meal Planning
  • 38:38 Finding Inspiration in Cuisine and Culture
  • 39:51 Experimenting with New Recipes
  • 42:59 Making Cooking Enjoyable
  • 45:04 The Importance of Meal Prep
  • 50:54 Warrior School Testimonials
  • 52:45 Personal Transformations and Success Stories
  • 55:38 Advice for New Warriors
  • 01:02:19 The Power of Filming Your Progress

Related podcasts:

Featured on the show:

Warrior School

Ottolenghi website

Ottolenghi recipes

Ottolenghi Instagram

Alice Zaslavsky

Prue Mynard

]]> no Episode 309: What is a foundation? And is yours strong enough to support your goals? https://pinecast.com/guid/0fa11772-8e01-44be-8bff-9c87ccf7f305 Wed, 21 Aug 2024 19:04:20 -0000 00:58:24 In this Ep. join me as I take you along on a hike and offer an in-depth discussion on the importance of building a foundation before focusing on body composition changes. I share insights from a conversation with a Warrior and talk about the six pillars of foundational health: adequate sleep, proper nutrition, sunlight exposure, regular walking, consistent training, and mindful living. I dive deep into each pillar, offering practical tips and strategies to help you build a strong foundation, improve your energy levels, and enhance your overall well-being.

  • 00:00 Starting the Hike: A Day in the Life
  • 02:40 The Importance of Building a Foundation
  • 06:10 Understanding the Pyramid Concept
  • 10:02 Key Elements of a Strong Foundation
  • 11:12 The Role of Sleep and Nutrition
  • 13:59 The Power of Sunlight and Circadian Rhythm
  • 24:25 Walking: A Pillar of Health
  • 28:08 Training and Movement Practices
  • 31:22 Living a Stress-Free Life
  • 32:08 Identifying Stress and Its Impact
  • 33:00 Building a Strong Foundation
  • 34:27 Creating Conditions for Success
  • 35:14 The Journey to Ground Level
  • 36:48 Challenges and Choices in Building Foundations
  • 39:12 Maintaining and Strengthening Your Foundation
  • 40:29 Evaluating and Enhancing Your Baseline
  • 44:49 Real-Life Success Stories
  • 49:33 Advice and Encouragement from Warriors

Warrior School: https://warriorschool.co/

The 'gram': https://www.instagram.com/amykatebowe/

Warrior School Prospectus (25-page guide on Warrior School): https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

]]> no 1 Episode 308: Evaluating fitness content and Influencers https://pinecast.com/guid/abc2c6eb-186d-4dc0-82ab-8c86fc510a3c Sun, 18 Aug 2024 19:04:09 -0000 01:09:16 In this episode, I dive deep into how to evaluate fitness content and influencers, focusing on the importance of quality movement and effective training.

Here’s what you’ll learn:

  • The Warrior Queen Olympics
  • Why it’s crucial to train your eye to recognise good versus poor movement, both in yourself and on social media.
  • Observations on a highly-followed fitness influencer who, despite her large following and success, demonstrates poor movement techniques and ineffective training methods.
  • Critique common fitness trends like HIIT and ab-centric workouts, explaining why they may not be sufficient for building strength, improving body composition, or reducing injury risk.
  • Key Elements of Good Movement: Technique, Range of Motion, Control and Stability & Flow and Fluidity
  • Evaluating the weight being lifted and the intensity of the workouts.
  • My personal criteria for accepting health and fitness advice, focusing on the alignment between body composition and effective training practices.
  • How the objectified body often overshadows the importance of functional training and proper movement.
  • Insights into making informed decisions about your own training and offer guidance on what to look for when assessing fitness coaches and influencers.

I recommend following several leaders in women’s strength training:

  • Libby Wescombe: Known for her strong training philosophy and experience in female body composition
  • Kitty Blomfield: Recognised for her effective training methods and strength
  • Hattie Boydle: Noted for her impressive strength, physique and training practices in bodybuilding
  • Kelly Matthews: Praised for her strong movements and training approach
  • Meg Squats: Renowned for her focus on effective strength training

  • Hunter Elam: An Olympic weightlifter demonstrating top-notch technique and training

  • 00:00 Welcome to the Warrior School Podcast

  • 00:16 A Weekend of Filming
  • 01:55 Introducing the Warrior Queen Olympics
  • 03:35 Training Like an Athlete
  • 06:18 Focus on Skill and Performance
  • 10:23 The Importance of Beautiful Movement
  • 16:27 Recognising Good vs. Bad Movement
  • 18:40 The Role of Strength Training
  • 23:34 Identifying Quality Training Content
  • 37:33 Light and Fast Training: Analysing Body Composition
  • 37:49 The Importance of Lifting Heavy Weights
  • 38:14 Evaluating Coaches: Do They Walk the Talk?
  • 39:26 The Significance of Proper Training Techniques
  • 41:54 Show, Don't Tell: Identifying Good Coaches
  • 43:51 Long-Form Content and Building Trust
  • 48:24 Experience Matters: Finding the Right Mentor
  • 51:05 Spotlight on Leading Women in Strength Training
  • 55:42 Warrior School Testimonials: Real-Life Transformations

Warrior School https://warriorschool.co/

The 'gram' https://www.instagram.com/amykatebowe/

Warrior School Prospectus (25-page guide on Warrior School) https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

]]> no 1 Episode 307: Two key elements to give you an edge in your training https://pinecast.com/guid/e15cbe8f-9a42-439d-ab66-afae2b12c1ec Wed, 07 Aug 2024 22:04:00 -0000 00:48:28 If you've ever felt like you’re not getting the most out of your training sessions or you’re looking for that extra edge in the gym, this episode is for you.

I dive into the two crucial elements that can elevate your training experience: technique and intensity. I discuss the foundational aspects like safety, stability, and other variables that support effective training. I highlight the significance of owning the movement framework and mastering the details of technique to improve muscle recruitment, mobility, and overall training quality. I also stress the importance of setting intentions, framing movements, and understanding true effort and failure to achieve lasting progress and create strong, resilient bodies. 

00:00 Welcome to Warrior School Podcast 00:32 The Foundation of Effective Training 02:01 Introducing Technique and Intensity 03:49 Mastering Technique for Better Training 23:18 Understanding True Effort and Intensity 34:54 Real-Life Warrior School Success Stories 47:34 Final Words and Encouragement

Key Takeaways:

  1. Foundation of Training: Emphasising optimal sleep, nutrition, walking, and maintaining a healthy environment.
  2. Own the Movement Framework: Focusing on intention, technique, range of motion, feeling, and fluidity.
  3. Mastering Technique: Improve movements through attention to detail and proper setup.
  4. Understanding Intensity: Push to your limits and embrace the extreme depth of feeling.

Keywords:

  • Effective training techniques
  • Maximising gym performance
  • Importance of technique in training
  • Training intensity tips
  • 'Own the Movement' framework
  • Enhancing workout sessions
  • Building a resilient body
  • Women's strength training
  • Proper workout setup
  • Achieving fitness goals through technique and intensity

If you need support in getting that extra edge in your training you’ve gotta come and check out Warrior School. To learn more click here.

Warrior School https://warriorschool.co/

]]> no 1 Episode 306: The one training rule you need to follow https://pinecast.com/guid/3c1f1e9d-ab84-4ea7-879a-f47d920157f8 Sat, 03 Aug 2024 15:04:54 -0000 00:55:22 In this EP, I talk about our current household obsession with the Olympics. I dive into the complexity and dedication skill-based sports require and how they inspire my training approach. I emphasise focusing on skill acquisition over physical appearance and explain how proper training can lead to both improved performance and aesthetics. The central theme of this pod EP is the idea that there are no strict rules in training—the joy of training is that we get to make up our own rules.

  • 00:00 Welcome to Episode 306
  • 00:23 Olympics Obsession
  • 07:34 The Beauty of Athletic Movement
  • 12:40 Balancing Training and Life
  • 17:44 Debunking Fitness Myths
  • 21:32 The Only Rule: Move Better
  • 30:53 Debunking Muscle Growth Myths
  • 31:35 The Benefits of Nature and Cold Exposure
  • 32:19 Creating Your Own Health and Fitness Rules
  • 35:11 Personal Health Journey and Overcoming Challenges
  • 39:15 The Importance of Strategy in Training
  • 41:49 Warrior School Testimonials
  • 46:33 Advice for New Warriors
  • 49:25 Celebrating Wins and Progress
  • 53:14 Final Thoughts and Encouragement

Key Takeaways:

  • The Olympics highlight athletes who achieve peak performance by following their own unique training paths.
  • Skill-based sports require a deep understanding of movement and technique, emphasising the importance of a flexible training approach.
  • Documentaries about athletes like Simone Biles reveal the personalised strategies behind their success.
  • Training shouldn't be restricted by strict rules; it's about finding what works best for your body and goals.
  • Focusing on joy and creativity in training can make the fitness journey more fulfilling and effective.
  • Understanding your body's unique needs is key to maximising your training potential.
  • There are no bad movements—it's about context, preparation, and performing exercises safely and effectively.

Key Quotes from the Episode:

  • "The real beauty of training is that there are no strict rules; it's all about discovering what works best for you."
  • "The Olympics remind us that each athlete's journey is unique, shaped by their own experiences and choices."
  • "Skill-based sports like gymnastics and dance teach us that flexibility and creativity are essential in training."
  • "Watching documentaries on athletes like Simone Biles shows us the importance of a personalized approach to reaching peak performance."
  • "There's no such thing as a 'bad movement'—it's about understanding the context and preparing your body properly."
  • "Finding joy in training is key to a sustainable and enjoyable fitness journey."

Warrior School https://warriorschool.co/

]]> no 1 Episode 305: Understanding and managing pain & injuries while training https://pinecast.com/guid/648fcbee-c981-4df0-bb44-9c544c082011 Thu, 01 Aug 2024 01:04:16 -0000 01:17:59 In this EP. of the Warrior School podcast, I talk about my experience with injuries and how to manage them while continuing to train and build strength. I share personal stories, including Karson’s recent hamstring injuries, and delve into the differences between acute injuries and chronic pain.

Drawing from over 14 years of training practice and a helluva lotta injuries I talk about the importance of proper strength training, a movement-first approach to rehabilitation, and understanding your body to prevent and heal from injuries. I emphasise the importance of understanding pain as information, strengthening weak areas, and using proper training techniques to prevent and rehabilitate injuries.

The EP. also features testimonials from members of Warrior School who have overcome their pain and injuries in WS.

  • 00:00 Welcome to the Warrior School Podcast
  • 01:04 Dealing with Injuries: Karson's Story
  • 02:32 My Personal Injury Journey
  • 06:06 Understanding the Causes of Pain and Injuries
  • 10:28 Acute vs. Chronic Injuries
  • 14:43 The Importance of Strength Training
  • 25:45 Movement as Rehabilitation
  • 28:51 The Role of Experience in Injury Management
  • 35:27 Rehabilitation Strategies and Techniques
  • 42:37 Identifying and Treating Common Running Injuries
  • 43:33 Strengthening Feet and Lower Body for Pain Relief
  • 46:01 Understanding Pain and Injury Mechanisms
  • 47:11 Addressing Back Pain and Core Strength
  • 48:57 The Importance of Strength Training
  • 50:35 Dealing with Chronic Pain and Injuries
  • 54:10 Empowerment Through Self-Rehabilitation
  • 59:44 The Role of Practitioners in Pain Management
  • 01:04:26 Encouragement and Support in Warrior School

Quotes from the Episode:

  • "Chronic shoulder pain often results from too much mobility without adequate stability, poor shoulder and thoracic spine mobility, or weak back muscles."
  • "Your foot wants to connect to the ground. Training barefoot strengthens your feet and improves overall body mechanics."
  • "Pain is a signal, not a barrier. It's information that guides necessary adjustments in your training."
  • "Knowing how to use your own body as a tool is empowering—you can train anywhere, anytime."
  • "We can't rely solely on practitioners to fix our pain. Movement, the right programme, and proper dosage are key."

If you're struggling with chronic pain or injuries, or you want to improve your training I invite you to check out Warrior School. I teach you how to train properly, move better so you can rehabilitate injuries, and build a strong body that you love. 

Warrior School https://warriorschool.co/

Related podcasts

Episode 213: How to include mobility and flexibility into your training program to prevent injury and feel good when you train https://open.spotify.com/episode/69oKwuq0RRwYI4OCv20MS3?si=60cc1ecccd9b435a

Episode 147: What to do when things don’t go to plan (an update on my injury) https://open.spotify.com/episode/7sXBRA43QJJOv6lr2xycI6?si=a313778ee0ad48af

Episode 141: The resilience of the human body with physiotherapist Frances Brown https://open.spotify.com/episode/72ft22YzdhZ8QN8VRTPu5B?si=f7360572a6fb4ed7

Episode 130: How to move through pain and injury  https://open.spotify.com/episode/3Q1gXGcjLUkEma9jInkXxf?si=2d305df455ba4b25

Episode 97: How to improve your relationship with pain and recover from an injury with physiotherapist Dave Leyland https://open.spotify.com/episode/7riUtxbZTjEsKc6WM93gEn?si=d4a3fdaa554248bd

]]> no 1 Episode 304: Avoiding the start-stop cycle: maintaining motivation in your training https://pinecast.com/guid/5e4d20d8-a207-436e-8a52-d783e3875973 Sat, 27 Jul 2024 23:25:33 -0000 00:53:22 Today, I’m recordin’ from my car, fresh off a gym sesh. In this EP, I discuss how to stay engaged in your training and avoid the start-stop cycle. I talk about the balance between structure and novelty and how we need both to maintain our motivation. I provide strategies to help keep you engaged in your training.

Key Takeaways:

  • Setting clear, inspiring goals that keep you focused and driven.
  • How to listen to your body and adapt your training to fit your energy levels.
  • Combining structure and flexibility to make training sustainable.
  • The role of fun and novelty in keeping your workouts exciting.
  • Strategies for maintaining motivation and avoiding the start-stop cycle.
  • Embracing changes in your training goals and methods over time.
  • Understanding how mental engagement enhances physical performance.
  • Tips for preventing overtraining and maintaining long-term enthusiasm.
  • The benefits of having a supportive training environment.
  • Recognising and celebrating small wins to stay motivated.

Join the Conversation:

  • Instagram: Follow me @amykatebowe
  • Website: Visit Warrior School for more resources and information

Don't forget to subscribe, rate, and review the Warrior School Podcast on your favourite platform.

Time Stamp:

  • 00:00 Welcome Back to the Warrior School Podcast
  • 00:22 Gym Session Reflections
  • 02:35 Training Goals and Challenges
  • 05:12 Building a Training Foundation
  • 09:31 Engagement in Training
  • 19:03 Staying Motivated and Energised
  • 26:25 Learning New Skills and Progress
  • 35:16 Long-Term Commitment to Training
  • 39:24 Final Thoughts and Farewell
]]> no 1 Episode 303: Paint your own nude with Freyah Howland https://pinecast.com/guid/c900dd3a-1e7c-43a4-a1cd-f98816aae6ba Wed, 24 Jul 2024 15:04:22 -0000 01:13:08 In a world that often pits women against each other in a cycle of comparison and competition, it’s refreshing to find women and endeavours that celebrate individuality, creativity, and community. Freyah Howland the visionary behind Freyah Does Nudes (FDN), joins me on the pod to discuss her work of making women feel good in their skin.

In this vibrant, insightful conversation, Freyah shares her journey from a small town in Australia to running female empowerment events globally, where women paint their own nudes, embracing their bodies in a celebration of self-love and creativity.

Freyah is redefining what it means to embrace and love oneself. As she continues to expand her vision, the impact of her work will undoubtedly inspire more women to reclaim their bodies, express their creativity, and support each other in their unique journeys.

Key Discussion Points:

  • The inspiration behind Freyah Does Nudes (FDN) and its mission to empower women
  • The process of organising and conducting FDN events
  • Balancing the demands of a growing business with personal self-care and mental health
  • The power of creativity and community in fostering female empowerment
  • Freyah's plans for future international events and personal milestones

Timestamps:

  • 00:00 - Introduction and Casual Banter
  • 01:08 - Funny Clips and Social Media Moments
  • 03:35 - Hometown Connections and Background
  • 05:16 - Current Work and Female Empowerment Events
  • 06:07 - Career Journey and Transition to FDN
  • 12:37 - The Birth of Freya Does Nudes
  • 21:37 - Growth and Challenges of FDN
  • 27:00 - Celebrating Success and Community
  • 28:15 - The Power of Vulnerability and Expression
  • 30:04 - The Event Process Explained
  • 33:32 - Challenges and Triumphs
  • 43:36 - Managing Energy and Mental Health
  • 56:25 - Looking Forward: Future Plans and Reflections

Key Quotes:

  • "The journey really starts as you're sending that photo. It’s different when you're taking a nude for yourself."
  • "I think it was really just the empowerment and a bit of a confidence boost."
  • "In essence, they're celebrating each other's personalities."

Resources Mentioned:

  • Freyah Does Nudes Instagram

https://www.instagram.com/fdn.events/

  • Upcoming FDN event details

https://linktr.ee/freyahmitchellhowland

  • Warrior School Podcast

https://open.spotify.com/show/5MNmJBCx0zjl0MrbN8s9vA?si=bd5590b20b734bf8

  • Warrior School

https://warriorschool.co/

Call to Action:

  • Follow Freyah Howland on social media for updates on Freyah Does Nudes.
  • Join the next FDN event to experience the empowerment of self-expression and community.
  • Subscribe to the Warrior School Podcast
]]> no Episode 302: Lessons from 300 Episodes https://pinecast.com/guid/e88352ff-4ce6-4f3e-a642-42cfc2e9d1ef Sat, 20 Jul 2024 20:04:38 -0000 00:46:34 In this special episode, I share eight valuable lessons learned from producing 300 episodes of the WS pod. We'll explore the importance of repetition, practice, generosity, and self-reflection, and discuss how these lessons can be applied to your health and fitness journey and life.

Key Topics Covered:

1. The Power of Repetition:

  • Importance of putting in the work and reps.
  • The evolution from early episodes to finding my voice around episode 200.
  • The concept of needing years, not just weeks or months, to master a skill

2. Building Powerful Relationships:

  • How the podcast has helped me build meaningful connections in the health and fitness industry.
  • The value of relationships with inspiring women and experts who have contributed to the podcast.

3. Moving Away from Self-Absorption:

  • The impact of self-absorption on our ability to be generous.
  • Balancing self-absorption with generosity and seeking feedback.

4. Seeking Feedback, Not Just Recognition:

  • The importance of looking for constructive feedback over seeking constant praise.
  • The role of energy levels in how we perceive and seek feedback.

5. The Body of Work is the Point:

  • Emphasising the value of the practice, process, and body of work.
  • How focusing on the journey, rather than the outcome, leads to growth and success.

6. Thinking Better, Not Bigger:

  • The significance of aiming for better quality rather than just bigger results.
  • Applying this mindset to training and other aspects of life.

7. Creating Passion and Desire for Your Work:

  • The necessity of cultivating passion and desire in what you do.
  • Strategies for maintaining motivation and creativity in long-term projects.

8. Balancing Selfishness and Generosity:

  • Understanding when being selfish is necessary for self-care and energy.
  • Finding a balance between self-care and generosity towards others.

Resources Mentioned:

Join the Conversation:

  • Share your thoughts on this episode by leaving a comment below.
  • Follow me on Instagram for updates and behind-the-scenes content.

Subscribe & Review:

  • Subscribe to the podcast on Apple Podcasts or Spotify
  • If you enjoyed this episode, please leave a review on your preferred podcast platform. Your feedback helps me improve and reach more women.

Keywords:

  • Podcast Lessons
  • Repetition and Practice
  • Building Relationships
  • Self-Absorption
  • Seeking Feedback
  • Body of Work
  • Thinking Better Not Bigger
  • Passion and Desire for Work
  • Balancing Selfishness and Generosity

Time stamp:

  • 00:00 Welcome Back to the Warrior School Podcast
  • 00:30 Understanding the Post-Sprint Hangover
  • 05:40 Lessons from 300 Episodes
  • 07:37 Lesson 1: The Power of Repetition
  • 12:29 Lesson 2: Building Powerful Relationships
  • 17:03 Lesson 3: Moving Away from Self-Absorption
  • 18:31 Lesson 4: Seeking Feedback, Not Validation
  • 27:42 Lesson 5: The Body of Work is the Point
  • 29:57 Lesson 6: Think Better, Not Bigger
  • 31:43 Lesson 7: Creating Passion and Desire for the Work
  • 38:12 Lesson 8: Be Consistent, But Pivot if Needed
  • 44:50 Final Thoughts and Future Plans
]]> no 1 Episode 301: Deep dive with the Warrior Queen: An Interview with Amy Bowe https://pinecast.com/guid/c76cd41b-105d-4411-8c30-6365b642bda5 Sat, 13 Jul 2024 15:04:47 -0000 01:30:12 Show notes

In this very cool Ep., I'm interviewed by one of the Warriors, who is on a quest to improve her speaking skills this year. We switch roles, and she hosts me as a guest on my own pod.

We explore my journey in health and fitness, detailing my background in gymnastics, my transition into dietetics inspired by my sister's struggle with anorexia, and overcoming chronic back pain. We chat about my unique coaching philosophy and the foundational strategies behind my approach to health and fitness.

The discussion delves into the foundation of Warrior School, emphasising a high-touch coaching methodology and the philosophy of 'owning the movement.'

Timestamps:

00:00 - Introduction and Host Switch 00:21 - Amy's Coaching Philosophy 01:03 - Amy's Journey to Becoming a Coach 04:46 - Early Life and Movement Background 10:18 - Transition to Dietetics and Coaching 18:30 - Challenges and Realisations 24:25 - The Art of Coaching 42:53 - Creating Warrior School 46:43 - Exploring the Premium Coaching Program 47:49 - The Importance of Training Details 50:46 - Owning the Movement: A New Approach 54:54 - Challenges and Learnings in Coaching 01:00:49 - Building a Lifelong Foundation 01:04:43 - Creating a Unique Training Experience 01:08:43 - Inspiration and Future Plans 01:25:22 - Balancing Life and Career Changes 01:28:15 - Conclusion and Final Thoughts

Quotes:

  • "you can't look forward and connect the dots, but you can always look back and connect them. And you'll always have these key moments or key dots in your life that are really the reason why you are where you are. "
  • "If you make the process beautiful, the body can be beautiful."
  • "sometimes we need to take a breath and think about, our future selves and it's, yeah, it's a hard process to go through, but I think that the rewards are endless when you take that moment To think about what's possible."
  • " I truly believe that when you move well. When you train well, you can build a beautiful body. If you make the process beautiful, the body can be beautiful."

Featured on the show: Warrior School

]]> no Episode 300: The best of 300! https://pinecast.com/guid/3d6186b3-98e2-4519-95d5-67b58bb77145 Sun, 30 Jun 2024 21:30:25 -0000 02:59:40 Show notes

300 episodes. Five years. Hundreds of hours of recordings. Day 20/20. Episode 14/14. We did it!

In this super spesh milestone EP of the Warrior School Podcast, I reflect on our incredible journey to 300 episodes, sharing insights accumulated over five years. I discuss the 'long way home' approach that emphasises sustainable fitness and emotional connection over quick fixes. This episode also delves into insights on progressive overload, tailored training, and nutritional strategies for women in perimenopause, as well as balancing training with recovery.

Learn about the significance of your nervous system, hormonal health, and factors like sleep, training, and relationships, visualised through the metaphor of a big red umbrella. Discover how to create healthy habits and routines, manage stress, and build a holistic approach to your health and fitness. We also revisit our 200th episode, focusing on celebrating ourselves and claiming our wins.

I wanted to include so much more, but she's already at three hours! It's been wild, fun, hard and so very cool to create, build and nurture her.

THANK YOU for listening.

Big love.

  • 00:00 Welcome to Episode 300!
  • 00:24 Reflecting on 300 Episodes
  • 02:25 The Long Way Home Philosophy
  • 07:48 Understanding the Big Red Umbrella
  • 15:36 The Importance of Fuel and Recovery
  • 19:32 Aligning Goals with Actions
  • 33:11 Navigating Perimenopause and Training
  • 52:59 Balancing Performance, Health, and Aesthetics
  • 54:10 Adapting Goals During Injury
  • 54:37 Reconnecting with Your Body
  • 56:21 The Long Way Home: A Personal Journey
  • 01:07:17 Understanding Menopause and Hormonal Changes
  • 01:12:30 Polarized Training for Women Over 40
  • 01:16:16 The Importance of Nutrition and Protein
  • 01:18:59 Managing Stress and Hormonal Balance
  • 01:45:09 Maintaining Motivation in Long-Term Training
  • 01:56:06 Defining Winning and Overcoming Obstacles
  • 01:56:56 Embracing Play and Novelty in Training
  • 01:57:37 Building a Strong Foundation for Training
  • 01:58:00 The Importance of Proper Exercise and Recovery
  • 01:59:22 Goal Setting: Focusing on the Process
  • 02:02:12 Understanding the Costs of Achieving Goals
  • 02:04:52 The Compound Effect in Training
  • 02:11:13 Overcoming Passivity and Finding Your Fire
  • 02:14:02 The Three Barriers to Consistency
  • 02:16:23 Aligning Your Life with Your Mission
  • 02:29:21 Building a Strong Training Foundation
  • 02:40:16 The Importance of Meal Timing
  • 02:46:06 Welcome to Warrior School: Testimonials

Featured on the show

Warrior School https://warriorschool.co/

]]> no 1 Episode 299: A deep dive into consistent energy, pleasure and joyful Living https://pinecast.com/guid/ab391a31-1290-48ed-9bbe-48fe6b7c360b Fri, 28 Jun 2024 19:04:19 -0000 00:50:42 Show notes

Today’s episode is extra special as real conversations inspire it. I revisit the conversations about strategies for maintaining consistent energy and overcoming the stop-start cycle in training. We discuss the three pillars of energy: nutrition and training, mindset and mission, and daily living. I emphasise the importance of pleasure and joy in daily routines and challenge you to create and experience an ideal day. 

  • 00:00 Welcome to Episode 299
  • 02:03 The Energy Dilemma
  • 03:27 Pillars of Energy: Food and Training
  • 08:36 Pillars of Energy: Mindset and Mission
  • 11:44 Pillars of Energy: Lifestyle and Environment
  • 22:28 The Importance of Pleasure and Joy
  • 27:36 Planning Your Ideal Day
  • 28:18 Embracing Pleasure and Joy
  • 29:31 Breaking Free from Rigid Rules
  • 32:55 Energy Pillars and Personal Guidelines
  • 37:08 Introduction to Warrior School
  • 38:28 Warrior School Testimonials
  • 41:51 Advice for New Warriors
  • 44:43 Celebrating Progress and Wins
  • 49:47 Final Thoughts and Encouragement

Episode Summary

In this episode, we discuss:

  • The common issue of low energy among women and its impact on training and daily life.
  • The importance of understanding and balancing the pillars of energy: nutrition, mindset, and lifestyle.
  • How your mindset and connection to your mission can significantly influence your energy levels.
  • The concept of energy stacking and how to manage your energy threshold.
  • Practical steps to create a more energy-efficient and joyful life, including the "Ideal Day" exercise.

Action Steps:

  1. Evaluate Your Energy Pillars: Reflect on your nutrition, mindset, and lifestyle. Identify areas that need improvement.
  2. Create Your Ideal Day: Write down your ideal day, from start to finish, including activities that bring you joy and pleasure.
  3. Live Your Ideal Day: Plan and execute your ideal day at least once in the next month. Observe how it impacts your energy and well-being.
  4. Join Warrior School: Connect with a community of women who are navigating similar journeys. Get support, accountability, and coaching to implement these changes.

Quotes:

  • "Building your foundation is work. Training takes work. Figuring out your nutrition takes work. A lot of this takes energy and work."
  • "If you are doing things that you don’t want to do and you’re forcing it, that is going to create friction. The friction and the forcing leak energy."
  • "Pleasure. Experience seeking out and experiencing pleasure and allowing us to fall into our desires and seek things out that we desire and actually give ourselves those things and experience pleasure, joy, and space."

Connect with Me:

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

]]> no 1 Episode 298: How to measure progress and when to pivot for better results https://pinecast.com/guid/d97e5554-3f77-4200-8ee5-2234ca19958d Thu, 27 Jun 2024 15:04:56 -0000 00:32:34 Show notes

Welcome back to the Warrior School Podcast, Warrior Women! This is episode 298. We are on episode 12 of 14 in our countdown series, and we have three days to go. However, I’ve decided to pivot for episode 300. Instead of a live Q&A, I’m creating a "Best of 300" episode. I’ve spent the day revisiting our archives to pull out the most impactful moments from the past 300 episodes. It's a huge task, but a meaningful one.

In this EP, I dive into an important discussion inspired by a conversation Gary Vee had about the significance of consistency, progress, and the necessity to pivot when things aren't working. I encourage you to think about your health and fitness journey, assess the quality of your progress, and consider when it might be time to pivot to continue moving toward your goals effectively.

  • 00:00 Introduction and Episode Update
  • 00:40 Reflecting on 300 Episodes
  • 02:21 The Importance of Pivoting
  • 05:37 Consistency and Progress
  • 10:27 Real-Life Examples and Advice
  • 19:00 Warrior School Testimonials
  • 31:34 Final Thoughts and Encouragement

Episode Highlights:

  • Episode 300 Pivot: Instead of a live Q&A, we're curating the best clips from the past 300 episodes. This process involves sifting through old episodes, transcribing them, and saving the best moments.
  • Inspired by Gary Vee: Reflecting on advice from Gary Vee about the importance of pivoting when progress stalls. Consistency is key, but so is recognising when a change is needed.
  • Reflection and Progress: Emphasising the importance of reflecting on your journey, measuring progress, and being open to making changes when necessary.
  • Consistency and Quality: Discussing how consistency doesn’t mean doing the same thing repeatedly if it’s not working. It’s about making quality progress and knowing when to pivot.
  • Building a Foundation: Encouraging listeners to reflect on their health and fitness journey. Have you been consistent? Are you seeing progress? If not, it might be time to pivot.
  • Conversations on Change: Sharing insights from a conversation with Carson about the need for significant lifestyle changes to achieve big health and fitness goals.

Key Takeaways:

  1. Pivoting is Essential: If you're not seeing the progress you want, it's time to pivot. Adjust your strategy, but don't stop.
  2. Reflect on Your Journey: Regular reflection helps identify what's working and what's not. Use this to guide your next steps.
  3. Measure Quality Progress: Focus on the quality of your progress. Are you seeing improvements in your health and fitness? If not, consider a pivot.
  4. Consistency in Practice: Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results.

Quotes:

  • "We need to focus on the quality of the progress that we're making. If we're not making progress, we need to pivot."
  • "In the initial parts of building a foundation, we need to be consistent. We've got to do the same thing over and over until we've built that foundation."
  • "Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results."
  • "If we want big changes in our health and fitness, we have to change our whole life and mindset."
  • "Reflect on your journey, embrace the pivots, and focus on making quality progress."

Action Items:

  • Reflect on your health and fitness journey.
  • Identify areas where you need to pivot for better progress.
  • Stay consistent but be willing to adapt and change strategies as needed.

Connect with Me:

<pre>• Website: https://warriorschool.co/ • Instagram: https://www.instagram.com/amykatebowe/ • Email: amy@amykatebowe.com </pre>

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

]]> no 1 Episode 297: How our clothes influence our performance https://pinecast.com/guid/b9ec6f41-6178-4a52-b8a1-13f50f9642cc Tue, 25 Jun 2024 19:04:28 -0000 00:43:08 Show notes

**We are on episode 11 of 14, which means we have three episodes to go until we reach 300. If you have any questions that you want me to answer on our upcoming short and sweet Q&A episode, send them through! Send me a DM, send me an email, and I'll whack them on the list. I want you to join me live. ** In this EP, I explore the intricate relationship between fashion and athletic performance.

Key Takeaways

  • Vogue World Inspiration: The recent Vogue World show in Paris blended fashion and sport, sparking today's discussion.
  • Enclothed Cognition: Clothing influences psychological processes and athletic performance.
  • High-Quality Sportswear: Proper sportswear boosts confidence and readiness.
  • Research Insights: Well-fitted sportswear enhances performance; overly revealing uniforms can detract from focus.
  • Athlete Quotes: Serena Williams, Maria Sharapova, Simone Biles, and Flo Jo emphasize the impact of fashion on performance.
  • Colour Psychology: Colours like red can enhance aggression and dominance, while blue promotes calmness.
  • Practical Tips: Dress with intention, even when training at home, to boost confidence and performance.
  • Personal Reflections: Updating your wardrobe to match body changes is crucial for comfort and confidence.

Quotes "We dress to look good to feel good to perform good." "When we play to win, we train to win and we dress to win."

Resources:

  • Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.
  • Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.

Connect with Me:

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

]]> no 1 Episode 296: The feedback that changed the way I trained https://pinecast.com/guid/1b599752-6259-4383-81c6-f9bed305eb62 Tue, 25 Jun 2024 00:30:35 -0000 00:33:51 Show notes

In this EP, I share some harsh feedback from my coach about my attitude and obsession with results. It changed the way I trained and coached - shifting my focus from perfection in weightlifting to embracing the entire process. Over the last eight years, I learned to appreciate every part of the training process. This change not only improved my athletic performance but also my coaching approach. I emphasise the importance of loving the journey, not just the outcome, and adopting systems and mindsets that support quality progress.

  • 00:00 Harsh Truths About Your Attitude
  • 00:35 Personal Journey: From Obsession to Realisation
  • 02:36 The Turning Point: Walking Away from Weightlifting
  • 03:21 Embracing the Process: Eight Years of Growth
  • 03:53 Warrior School: Teaching the Whole Process
  • 04:59 Sprinting Lessons: Overcoming Frustration
  • 08:28 The Importance of the Process
  • 11:38 Energy, Mindset, and Systems
  • 15:37 Falling in Love with Training
  • 17:26 Final Thoughts: The Practice is the Point

Quotes from the Episode:

  • "Your attitude sucks. Your validation comes from weightlifting. It needs to come from the whole process."
  • "The process is the point. The obstacles we encounter are the path to success."
  • "You have to love the practice, the work, the training. If you do not love the process, you will not get the results you want."

Books Mentioned:

  • The Obstacle Is the Way by Ryan Holiday
  • Atomic Habits by James Clear
  • The Practice by Seth Godin
  • Mastery by Robert Greene

Resources:

  • Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.
  • Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.

Connect with Me:

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

]]> no 1 Episode 295: Understanding joint pain and optimising tendon strength in your 40s and beyond https://pinecast.com/guid/a75fb24f-f170-4642-a7ce-b17a08bbdd7b Sat, 22 Jun 2024 19:04:14 -0000 00:50:03 Show notes

In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. I share my observations from working with women over the past few years, discussing the increased prevalence of conditions like plantar fasciitis, Achilles tendonitis, and shoulder injuries in this age group—especially during perimenopause. 

The EP covers the anatomy of tendons, how they adapt to stress, and factors that affect tendon health, such as exercise, nutrition, and recovery. We'll also discuss the influence of hormonal changes during perimenopause on tendon health and provide practical advice for managing and preventing tendon issues. 

If you’re experiencing joint pain or tendon problems, this EP is packed with insights to help you understand and optimise your tendon health.

Key Takeaways:

  • Tendons adapt to mechanical stress but require more time and proper loading compared to muscles.
  • Hormonal changes during perimenopause and menopause can increase the risk of tendon injuries.
  • Adequate nutrition, particularly protein intake, is crucial for collagen synthesis and tendon health.
  • Progressive overload and appropriate rest are essential for strengthening tendons.

  • Seek professional help if experiencing persistent tendon issues, and consider advanced treatments if necessary.

  • 00:00 Introduction to Joint Pain and Tendon Strength

  • 00:42 Types of Research: Quantitative vs. Qualitative
  • 02:00 Observations on Joint Pain in Women Over 40
  • 03:58 Understanding Tendons: Anatomy 101
  • 06:42 Factors Affecting Tendon Health
  • 08:25 Exercise and Training: Building Tendon Strength
  • 16:59 Nutrition's Role in Tendon Health
  • 18:16 Rest and Recovery: Essential for Tendon Repair
  • 19:04 Managing Tendon Injuries: Practical Advice
  • 29:05 Hormonal Changes and Tendon Health in Perimenopause
  • 32:56 Preventing Tendon Issues: Tips and Strategies
  • 33:44 Conclusion and Support

For more resources and to stay connected, visit Warrior School.

Upcoming Events:

  • Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
  • Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me:

]]> no 1 Episode 294: The essential role of muscle mass for women's health https://pinecast.com/guid/5e37d29e-d6a8-4efd-8bd2-b93d83413692 Fri, 21 Jun 2024 19:04:12 -0000 01:00:27 Show notes

In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and maintain it, and why it's essential for our health, including physiological, hormonal, metabolic, and mental. Highlighting recent research in women's health and fitness, I challenge traditional approaches focused on weight loss and reduced activity. Instead, I emphasise the 'more' approach—advocating for more muscle, more energy, more food, and more optimal training. I delve into the science of muscle growth, training strategies, the influence of age and hormones, and the importance of a well-rounded muscle-centric lifestyle. 

00:00 Introduction: The Importance of Muscle Mass for Women 02:58 The Vision: Health and Body Goals 04:13 A New Approach: Adding More Muscle 06:33 Defining Optimal Muscle Mass 09:02 Understanding Muscle Composition and Averages 13:03 The Role of Muscle in Overall Health 19:02 Training and Nutrition for Muscle Growth 24:09 The Science of Building Muscle 36:53 Achieving and Maintaining Optimal Muscle Mass 42:01 Conclusion: Steps to Build and Maintain Muscle

For more resources and to stay connected, visit Warrior School.

Upcoming Events • Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges. • Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me • Website: https://warriorschool.co/ • Instagram: https://www.instagram.com/amykatebowe/ • Email: amy@amykatebowe.com

]]> no 1 Episode 293: How movement and motion boost creativity [And an update from my world & Warrior School] https://pinecast.com/guid/7150a4a6-7b7b-4cb4-8950-5f1df098b284 Wed, 19 Jun 2024 15:04:39 -0000 00:43:23 Show notes

This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth. As I walk and talk, I reflect on how movement fuels my creativity and share updates from my life and Warrior School. I discuss my fascination with long-term vision, the importance of maintenance periods, and the cycles of change every seven years. I also introduce new projects within Warrior School, including structural changes, a new alumni program, and exciting upcoming events like challenges and a Fiji training immersion in 2025. 

00:00 Introduction and Podcast Update 00:23 The Power of Movement and Creativity 01:50 Choosing a Word for the Year 03:48 The Concept of Maintenance and Momentum 05:09 Long-Term Vision and Goals 06:52 Exciting Projects and Future Plans 11:40 Warrior School Updates 17:27 Warrior School Challenges and Events 24:15 Personal Life and Renovations 26:07 Conclusion and Final Thoughts 26:31 Warrior School Testimonials

Key Topics Discussed

  • The Power of Motion and Creativity: Discover how movement fuels creativity and the benefits of incorporating physical activity into your daily routine.
  • Personal Updates: A listener asked about what's new in my life, and I share some significant changes and future plans.
  • Choosing a Word for the Year: Although it's mid-year, I'm choosing "movement" and "motion" as my guiding words for the remainder of 2024.
  • Maintenance vs. Momentum: The importance of balancing maintenance phases with periods of growth and momentum in your training and life.
  • The Seven-Year Cycle: An exploration of the seven-year cycle of change and its impact on our lives.
  • Exciting Warrior School Developments: From new coaching structures to the creation of the Warrior Alumni Program, hear about the latest innovations.
  • Upcoming Warrior School Challenge: Details on the next challenge starting September 2nd, focusing on finding your edges and pushing limits.
  • Warrior School's First Training Immersion Event: Announcing a three-day training immersion event in Fiji, in June 2025.
  • Personal Adventures and Renovations: Updates on my upcoming travels, family visits, and ongoing apartment renovations.

Notable Quotes

  • "The motion and the movement really help my mind. It's where I come up with a lot of my creative ideas."
  • "We thrive on forward momentum, the sense of being in motion, of progressing forward."
  • "It's okay to go through times of maintenance or stagnation. Those times are great for reflection and restoring your vision."
  • "The seven-year cycle offers us a chance for drastic change. It's a period of significant transformation in our lives."

Upcoming Events

  • Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
  • Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me

]]> no 1 Episode 292: Training strategies for travel and busy schedules https://pinecast.com/guid/4540c5b9-7756-4743-9509-550d705848e9 Mon, 17 Jun 2024 19:04:25 -0000 00:26:03 Show notes

In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, can make them feel less daunting. I also dive into an interesting conversation I had with a warrior about the anxieties of maintaining a training routine while travelling. We explore strategies for using one's body as a tool to create effective workout sessions anywhere, reinforcing the significance of foundational bodyweight strength training. The episode aims to empower you with confidence and knowledge to maintain your training regardless of your environment.

00:00 A Sunday Walk and Catching Up on Work 00:40 Supporting Karson's Big Events 02:50 Building Capacity Through Practice 05:36 A Conversation with a Warrior 08:18 Training While Traveling 12:24 Using Your Body as a Training Tool 19:12 Maintaining Consistency in Training 22:20 Final Thoughts and Encouragement

Quotes:

  • "When we're starting something new, it feels really big and scary because we haven't done it before. But the more that we practice it, the more that we do it, we build that skill or that thing.
  • "Our body is a tool. No matter where I go in the world, I know how to use my own body."

Resources Mentioned:

  • Creator Club

https://www.creatorclub.link/

  • Warrior School

https://warriorschool.co/

Connect with me

Listener Questions

  • Question of the Episode: How do you adapt your training or work routine when you're travelling or facing interruptions? Share your experiences with us on social media using the hashtag #EmpowermentThroughMovement.
  • Call to Action: If you found this episode helpful, please subscribe, leave a review, and share it with friends who might benefit from these insights.
]]> no 1 Episode 291: Finding momentum and motivation: A guide to setting and achieving big goals https://pinecast.com/guid/76a84bec-292e-4497-86fa-d2e958f5a787 Sat, 15 Jun 2024 19:04:18 -0000 00:31:03 Show notes

In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining momentum. I've been havin’ many conversations with the Warriors about deeper goal setting, talking about the importance of big, specific, measurable, and time-based goals. 

I also talk about the concept of periods of maintenance and momentum, explaining how to leverage both to achieve your visions - It's about embracing the process, discovering joy in new challenges, and putting ourselves on the hook to explore our true potential.

How are you going to put yourself on the hook for the second half of 2024?

  • 00:00 Introduction and Coaching Call Insights
  • 01:18 Reconnecting with Your Vision
  • 01:51 Setting Big, Scary Goals
  • 02:55 The Power of Challenges in Warrior School
  • 04:20 Maintenance vs. Momentum
  • 06:58 Declaring Specific Goals
  • 09:51 Finding Your Fire
  • 16:33 The Joy of Sprinting
  • 27:22 Pushing to Your Edges
  • 30:53 Conclusion and Final Thoughts

Featured on the Show

Warrior School

Related podcasts

Episode 287: How do I get back on track? Episode 284: Finding your fire Episode 276: Maintenance versus momentum Episode 243: How do keep gong in moments or period of change Episode 237: How are you thinking about your goals? Episode 236: Readiness and delaying

]]> no 1 Episode 290: The secret of your future https://pinecast.com/guid/e0295c45-374d-49d4-a3ea-b8450a07d1c6 Fri, 14 Jun 2024 19:04:41 -0000 00:17:52 Show notes

Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines." This sets the stage for a chat about the significance of maintaining consistent daily habits, particularly in building a strong foundation for your metabolism, energy levels, and training.

I share insights from a recent coaching call where we discussed why your body craves consistency, especially at the start of a fitness journey. Establishing and maintaining consistent practices in eating, training, sleeping, and managing stress are crucial for developing resilience and flexibility over time.

Episode Breakdown:

  • 00:00 Welcome to Episode 290
  • 01:31 Discovering Cosmos and Daily Routines
  • 02:28 The Importance of Consistency
  • 03:52 Building a Strong Foundation
  • 07:01 Consistency in Training and Nutrition
  • 12:11 Daily Routines for Future Success
  • 14:39 Final Thoughts on Consistency

Featured on the show

Warrior School

Related podcast episodes

Episode 257: Unlocking the power of meal timing Episode 253: Carb shortage SOS (overcoming insufficient intake) Episode 251: Breaking patterns and making confident training choices Episode 243: How to keep going in moments and times of change

]]> no 1 Episode 289: Your unique effect https://pinecast.com/guid/bc0da2a3-06a1-4170-bde7-507e415f2375 Thu, 13 Jun 2024 19:04:17 -0000 01:02:14 Show notes

In EP 4/14 of our sprint, I explore the importance of self-expression, creativity, and individuality in transforming our fitness and lives. The conversation includes insights from studying influential female athletes, dancers, and even cultural icons like Marilyn Monroe.

Learn how to identify and harness your unique 'effect'—the blend of qualities that make you distinct. I'll share details about our themed Brunch Club and Mastermind event, which was designed to immerse the Warriors in the high-energy vibes of the 70s and 80s, fostering creativity and self-discovery.

Join me in creating your very own 'effect' and lifting your vibration to become more magnetic and confident in all areas of your life.

00:00 Welcome to Warrior School Podcast 00:28 Owning the Movement: A Unique Approach 02:32 Researching Female Athletes and Influences 04:54 Studio 54 and the Birth of Brunch Club 06:50 Themes of Self-Expression, Creativity, and Individuality 09:15 Exploring High Energy Eras and Movements 21:00 The Power of High Vibration and Energy 26:52 Connecting the Dots: Personal Backstory 29:20 Creating Your Effect: Lessons from Icons 30:19 The Marilyn Effect: A Transformation on Broadway 31:23 Defining Marilyn: Iconic Traits and Movements 33:21 Marilyn Monroe: Master of Seduction 36:47 Creating Your Own Effect 37:14 Case Study: The Beyonce Effect 38:29 Exploring Personal Identity and Effect 45:51 Warrior School Testimonials: Personal Transformations 50:22 Advice for New Warriors

Featured on the Show

Warrior School

]]> no 1 Episode 288: The power of refinement in training https://pinecast.com/guid/12278ad5-8be7-44fa-8616-9d8f38432602 Wed, 12 Jun 2024 19:04:06 -0000 00:31:03 Show notes

This is Day 2 of the 20-day sprint - Episode 2/14! In today’s EP on the pod, we talk about the importance of refinement in training. I discuss the distinction between merely working out and truly training by paying close attention to our movements and slowing down. I highlight the significance of owning and refining each movement during warmups to maximise strength, stability, and results. I talk about considering your training intention, technique, and preparation so you can get more out of your training

00:00 Welcome to the Warrior School Podcast 00:16 The Importance of Refinement in Training 02:14 Slowing Down and Noticing Your Body 04:06 The Power of Preparation 06:04 Owning and Refining Movements 09:16 The Own the Movement Framework 12:34 Simplify and Refine Your Training 17:29 Warrior School Testimonials 22:12 Advice for New Warriors 25:04 Celebrating Wins and Progress 28:54 The Importance of Filming Your Training

Featured on the show

Warrior School

]]> no 1 Episode 287: How do I get back on track? https://pinecast.com/guid/e34bbdf3-858e-4982-94c2-8115051cf13a Tue, 11 Jun 2024 19:04:37 -0000 00:33:50 Show notes

Today's Ep. marks the beginning of our 14-episode podcast sprint over the next 20 days. Wild! We talk about regaining your rhythm and momentum, starting with a fascinating conversation with one of my warriors. She had been travelling and moving, feeling off-track, and asked how to get back into her routine. I share the framework I use to help warriors stay in the practice and maintain their baseline, regardless of their circumstances.  Today’s focus is on reconnecting with your vision and breaking down goals to create structure and regain energy.

Stay tuned for 13 more solo episodes and join us live for the 300th episode!

00:00 Welcome to the Warrior School Podcast 00:50 Getting Back on Track: A Warrior's Journey 01:59 The Practice: Always in Motion 02:40 Creating a Sustainable Training Plan 07:39 Reconnecting with Your Vision 10:31 Setting Specific Goals for Success 16:07 Addressing Energy and Vision Problems 18:41 Conclusion and Upcoming Episodes

Featured on the podcast

Warrior School

]]> no 1 Episode 286: The sprint to 300! [join me] https://pinecast.com/guid/6edeb4ee-73d0-412d-a623-3a97d136b5ea Sat, 08 Jun 2024 15:30:07 -0000 00:18:12 Show notes

In this EP of the Warrior School Podcast, I celebrate the upcoming 5th birthday of the podcast. That's right, on June 30th, the podcast turns five years old. Wild!! I’m launching an ambitious sprint to episode 300 to celebrate her fifth birthday and this milestone.

Reflecting on the journey of creating nearly 300 episodes over the past five years, I share how the podcast has evolved. From refining my speaking skills to creating clearer content and building stronger relationships, it's been a transformative experience. One key takeaway from this EP is the importance of consistent effort and energy. Just like in training, achieving long-term goals demands time, effort, and persistent dedication. 

Exciting plans are on the horizon for the podcast. To mark this five-year milestone, I'm planning a live podcast recording. I invite you to join me as I embark on this 20-day sprint to episode 300 and let's see what's possible when we push ourselves!

In this episode, you’ll learn about:

  • The importance of celebrating milestones and setting ambitious goals
  • How consistency and dedication impact long-term success.
  • The parallels between podcasting and fitness in terms of refining skills and processes.
  • Upcoming podcast plans include a live recording and enhanced video content.
  • I invite you to create your sprint for the next 20 days

Tag me I’m the EP. and share what you are sprinting towards over the next 20 days.

Warrior School https://warriorschool.co/

]]> no 1 Episode 285: Simplifying healing with Josh and Jeanne Rubin https://pinecast.com/guid/e195b300-8e61-4f06-93dd-fc66a99c6274 Thu, 06 Jun 2024 15:30:16 -0000 01:16:41 Show notes

In this EP, I welcome back the OG’s of the metabolic nutrition space, The Real Food Gangstas - Josh and Jeanne Rubin. This is Josh and Jeanne’s fifth or sixth time on the pod! In today’s EP, they share their insights on the importance of simplifying the healing process to reduce stress and complexity. This conversation dives deep into how lifestyle changes, light environment, and daily habits critically influence our overall well-being.

Early last year, a noticeable shift in Josh and Jeanne’s approach to their work emerged. Moving away from solely educational content, they began to simplify their message, focusing on straightforward and actionable healing strategies. Today, they introduce us to their 'Healing Hub' and 'Nourished Nervous System' programs, designed to foster new healthy habits and behaviours that reshape our biology and promote holistic health.

Key Takeaways:

Importance of Lifestyle Factors:

  • Home environment, relationships, and professional situations play a significant role in the healing process.
  • Small changes, such as walking after meals, can have a profound impact on health.

Creating Space for Recovery:

  • Emphasising the necessity of making time for recovery, even with a busy schedule.
  • Understanding that healing might not look perfect, but it’s essential to adapt and make the most of available time.

Decluttering the Health Landscape:

  • Simplifying the approach to health by focusing on essential, manageable habits.
  • Avoiding the chaos and stress often found in the current health and wellness space.

Reshaping Experiences and Biology:

  • Developing new, healthy habits and behaviours to reshape daily experiences.
  • Recognising that these changes in daily inputs influence hormonal balance, nervous system function, and overall health.

Quotes:

  • "And some people say, well, I have five kids. You can't, I can't, you have to focus on the time you do have, you have to make that choice to do it. It might not look how you want it to, and it might not look how you think it should look. But you got to do it differently because what else can you do? You either stay on the same track and you break down or you start making changes and you show your kids how to do it differently."
  • "We're saying, this is your story, and look at your day, your week. We need to start looking at the things in your life that you need to shift, that you have to adapt, that aren't working for you, that are working for you in a sense. Because really what we're doing is, we're creating new healthy habits and behaviors. We're reshaping your experiences, which reshapes your biology, because all of that in your day are the inputs that create the outputs in your hormones, your nervous system and everything."

00:00 Welcome to The Warrior School Podcast with Special Guests 01:54 The Evolution of Josh and Jeannie's Work in Metabolic Nutrition and Healing 02:38 Diving Deep into the Healing Hub and Nourished Nervous System Program 03:01 The Shift Towards Simplicity in Healing and Nutrition 05:48 Josh and Jeannie Share Their Personal and Professional Transformations 10:55 Exploring the Impact of Social Media on Health Education and Business 15:11 The Power of Simplifying Healing and Embracing Personalised Health Strategies 22:57 Navigating the Challenges of Social Media and Reconnecting with Authentic Healing 31:12 The Journey of Unlearning and Reconnecting for True Healing 37:43 Addressing the Emotional Body and the Importance of Starting the Day Right 39:36 The Impact of Blue Light on Your Morning Routine 40:49 Creating a Healthier Morning Routine 42:04 Shifting Focus: From Supplements to Habits 44:01 Introducing the Healing Hub: A Community for Change 51:57 The Power of Simplicity in Healing 01:03:05 The Importance of Environment and Energy in Healing 01:13:37 Simple Steps to Transform Your Health 01:15:23 Joining the Healing Hub and Concluding Thoughts

Featured on the Show

Programs Mentioned:

Healing Hub Nourished Nervous System

Connect with Josh and Jeannie Rubin:

Website: East West Healing Instagram: @realfoodgangstas

]]> no 1 Episode 284: Finding your fire https://pinecast.com/guid/8e86411d-2412-404f-b072-2bdc9b1cd5cf Mon, 03 Jun 2024 15:04:43 -0000 00:18:26 Show notes

This episode is inspired by Nikita - one of the Warriors. It is dedicated to her and all women who are trying to find their fire so they can chase their vision and goals. I talk about the necessity of building an unwavering belief and overcoming obstacles like energy depletion and fear. Throughout, I emphasise the importance of ‘putting a fire in your belly’ and the value of setting big goals—not for the sake of outcomes but for the transformative journey they provoke.

I reflect on my personal experiences, including Olympic weightlifting, to illustrate the power of motivation, visualisation, and maintaining baseline standards in achieving one's desires. I encourage you to recognise your worth, confront fears, and chase your dreams - go FIND YOUR FIRE!!!

00:00 Welcome to the Warrior School Podcast 00:09 Finding Your Fire: The Journey Begins 00:18 Dedication and Purpose: Lighting the Fire Within 01:02 The Essence of Desire: Wanting More and Finding Fire 03:49 Overcoming Obstacles: Energy and Fear 05:19 Harnessing the Power of Vision and Belief 08:21 The Transformation Journey: From Fear to Fire 11:18 Empowerment Through Choice: Crafting a Vision 14:56 Facing Fear with Fire: The Path to Mastery 16:36 Conclusion and Encouragement

Featured on the show

Warrior School

]]> no 1 Episode 283: The amount of preparation you need to build the body you love https://pinecast.com/guid/187e3f3f-3f3f-4710-b4c9-ff027be7523d Thu, 30 May 2024 15:04:13 -0000 00:55:43 Show notes

In this Ep of the WS Podcast, I discuss the profound impact preparation has on helping you achieve your desired body composition. I talk about two different types of perpetration and the various aspects of it, from routine tasks to facing new challenges. I highlight the importance of being prepared to adequately nourish the body so you have the energy to chase your goals.

Key Takeaways

00:00 Welcome to the Warrior School Podcast 00:15 A Day in the Life: Podcasting, Coaching, and Personal Growth 04:19 The Power of Preparation: Beyond Food 06:26 Diving Deep into Preparation for Health and Fitness 10:33 The Art of Meal Prep: Strategies for Success 26:13 Embracing the Preparation Journey in All Aspects of Life 28:42 Mastering Preparation: The Key to Success 28:52 Karson's Race Prep: A Journey of Firsts 30:26 The Art of Public Speaking: Conquering Fear with Preparation 32:28 The Power of Preparation: Physical and Mental Readiness 35:53 Embracing the Food Journey: A Path to Energy and Results 42:09 Warrior School Testimonial

Featured on the show

Warrior School Alex Hormozi Podcast on preparation

]]> no 1 Episode 281: How should women approach exercise? [part 5: individualisation, flexibility and fun] https://pinecast.com/guid/abbb3aad-b641-4109-ba47-8c916b003828 Mon, 27 May 2024 15:04:44 -0000 00:46:42 Show notes

EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it into your life in a way that aligns with your unique body and goals. 

The EP highlights the importance of individualisation, flexibility, and fun in fitness. I emphasise the need for a strong foundation in strength training, cardiovascular health, and nutrition, regardless of specific goals. 

I invite you to apply to join Warrior School if you need leadership and support with your heath and fitness. To learn more about Warrior School click here.

00:00 The Final Episode of Our Series 00:45 Sharing and Feedback 05:22 Diving Into Individualisation in Women's Exercise 05:53 Exploring the Importance of a Strong Foundation 08:06 The Power of Individual Goals and Hybrid Training 10:10 Creating a Personalised Training Strategy 16:19 The Joy and Challenge of Pursuing Fitness Goals 29:20 Invitation to Join Warrior School for Personalised Support 33:09 Warrior School Women Share Their Transformative Journeys

Related podcast episodes

Episode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics]  Episode 279: How should women approach exercise [part 3: cardiovascular training]  Episode 278: How should women approach exercise [part 2: strength training] Episode 277: How should women approach exercise [part 1: the guidelines] Episode 250: Elevate your training by embracing ease and joy Episode 214: Playing to win

]]> no 1 Episode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics] https://pinecast.com/guid/9d16e201-f1e4-47fe-b832-855393084ec0 Thu, 23 May 2024 15:04:33 -0000 00:49:54 Show notes

In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how to approach exercise’. I share my excitement about nearing the 300th episode milestone of the podcast (which is blowing my mind. I talk about about the concept of 'finding your fire,' a metaphor for the drive and passion needed to achieve substantial body composition changes and to embrace aggressive, high-intensity training methods such as sprinting and Olympic weightlifting.  I reflect on the importance of mindset, the need for a strong foundation, and the role of high-intensity training in achieving body composition goals. 

00:00 Welcome to Warrior School: The Journey to 300 Episodes 01:30 Igniting the Fire Within: The Power of Grit and Determination 03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting 05:34 Overcoming Self-Doubt: The Mental Battle of Training 11:37 Building a Strong Foundation: The Importance of Consistent Training 17:53 Integrating Sprint Training: A Guide to Enhancing Performance 24:51 Mindset and Adaptation: The Key to Pushing Your Limits 27:26 Igniting the Fire Within: The Power of Goals and Vision 28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep 29:26 Rekindling the Vision: Staying True to Your Goals 32:48 The Essence of Training: Finding Your Fire 36:21 Warrior School Testimonials

Related podcast episodes

Episode 229: Is training hard bad for female hormones and health Episode 227: The best sprint intervals for metabolic health and fat loss Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics] Episode 184: The power of plyometrics on body composition and metabolic health

Featured on the show

Warrior School

]]> no 1 Episode 279: How should women approach exercise? [part 3: cardiovascular training] https://pinecast.com/guid/144ba55d-9c5c-4ef7-b58d-2e9c4c6ac844 Mon, 20 May 2024 15:04:04 -0000 01:15:34 Show notes

In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training. 

Key Takeaways:

  • Understanding Energy Systems
  • Aerobic vs. Anaerobic Training
  • Common misunderstandings about High-Intensity Interval Training
  • Incorporating HIIT and SIT into your training
  • Creating your training strategy

00:00 Welcome to the Warrior School Podcast: Navigating Exercise 00:52 Diving Deep into Cardiovascular Training 00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT 07:37 Understanding Energy Systems: Aerobic vs. Anaerobic 19:30 Practical Guide to Aerobic Thresholds and Training Zones 30:58 Anaerobic Training Explained: Beyond the Basics 40:19 Unlocking the Benefits of High-Intensity Training for Women Over 40 44:05 Incorporating HIT and SIT into Your Routine: Practical Tips 52:00 Navigating the Path to Sprinting: A Gradual Approach 01:02:00 Warrior School Testimonials

Related podcast episodes

Episode 279: How should women approach exercise [part 2 cardiovascular exercise] Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 185: HIIT training for fat loss and metabolic health Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

]]> no 1 Episode 278: How should women approach exercise? [part 2: strength training] https://pinecast.com/guid/79ba1c18-8b63-4a2d-a7f7-78abdc4c1cfb Thu, 16 May 2024 15:04:37 -0000 01:11:19 Show notes

I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of strength training in creating the body you want.  I debunk myths about fitness post-40, presenting a new, empowered approach that prioritises strength, energy, and confidence over traditional diet and exercise narratives. I discuss adapting exercise to your current life stage, and highlight that change is not only possible but achievable through strategic, informed strength training and self-prioritisation. 

Key Takeaways:

  1. Strength Training is Essential: Strength training is highlighted as a cornerstone for women's fitness, particularly in the context of hormonal changes and body composition shifts that occur in the late thirties and beyond. 

  2. Navigating Through Noise: The episode discusses the importance of cutting through the fitness industry's 'noise' and focusing on strategies that offer clear, actionable guidelines tuned to women's unique physiological needs. 

  3. Old Game vs. New Game: A comparison is drawn between outdated fitness ideologies focused on weight loss and restriction ('Old Game') versus a more holistic approach ('New Game') emphasising strength, energy, and confidence. 

  4. Prioritising Health and Fitness: The importance of making one's health and fitness a top priority to maintain energy, functionality, and the ability to lead a full life is underscored

00:00 Welcome to the Warrior School Podcast: Women and Exercise 00:50 The Power of Strength Training for Women 00:54 Navigating the Noise in Women's Health and Fitness 01:20 Embracing Change: Fitness Beyond Your 40s 03:39 Old Game vs. New Game: A Fresh Approach to Fitness 04:38 Living Big: The New Game of More 09:26 Prioritising Health and Fitness for Energy and Power 12:10 Creating an Environment for Success 17:40 Owning the Movement: Beyond the Gym 22:06 The Essentials of Strength Training 27:50 Building a Foundation: The Importance of Body Weight Training 36:47 Designing a Training Program That Works for You 38:35 Training Needs for Females: A Comprehensive Guide 39:00 Customising Your Training: Athletes vs. Strength Focus 40:42 Creating Your Vision: The Foundation of Fitness Success 42:18 Adapting Training to Your Current Season of Life 43:27 Building Your Foundation: Starting with Strength Training 46:12 Advancing Your Training: Lifting Heavy and Building Muscle 57:46 Warrior School Testimonials: Transformations and Triumphs

Related podcast episodes

Episode 273: Q&amp;A Special Part 2 (timestamp 19-minutes) Episode 262: Transforming your training with Own the Movement Workshop Episode 233: How heavy should I be lifting to get stronger and build the body I love? Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 172: Strength training 101 Episode 158: My tops tips and tricks to help you lift more weight Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe  Episode 114: The key to taking your training to the next level Episode 105: How to confidently choose the right weights in your training Episode 104: Why you’re not making progress in your training with Libby Wescombe Episode 89: How to train hard in a respectful way

Featured on the podcast

Warrior School

]]> no 1 Episode 277: How should women approach exercise? [part 1: the guidelines] https://pinecast.com/guid/78ec7dda-6cca-446e-a945-98ec830ed69d Mon, 13 May 2024 15:04:28 -0000 00:44:09 Show notes

In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, should approach exercise.

I share insights into the complexities of women's health and the crucial aspects of building a fitness regimen that not only aligns with your goals but is also sustainable and responsive to your unique physiological needs.

Drawing from conversations with experts like Dr. Stacey Sims and incorporating the approach of 'playing to win' in the realm of women's fitness, I explore the foundational guidelines critical for developing a fitness strategy that resonates with your goals and life.

Key Takeaways:

  • The significance of strength training and its impact on muscle density and overall health.
  • The role of cardiovascular training, including HIIT and Zone 2 workouts, in enhancing energy efficiency and fat burning.
  • Understanding the importance of speed and power exercises for bone health, especially during the perimenopause and menopause stages.
  • The foundational principles of establishing a solid fitness base, including nourishing adequately, prioritising sleep, and regular movement.

00:00 Welcome to the Warrior School Podcast 00:49 Introducing the Five-Part Series on Exercise for Women 04:26 Understanding the Guidelines for Women's Exercise 06:59 The Importance of Vision, Current Season, and Foundation in Fitness 16:23 Deep Dive into Guideline One: Strength Training 21:48 Exploring Cardiovascular Training and Speed & Power 26:04 Building a Strong Foundation: The Female Training Pyramid 30:35 Warrior School Success Stories

Related podcasts

]]> no 1 Episode 276: Maintenance versus momentum https://pinecast.com/guid/e40dff72-ad37-4bc5-9d98-78790283c518 Thu, 09 May 2024 15:04:12 -0000 00:43:54 Show notes

In episode 276, we explores the significance of recognising and navigating through periods of 'Maintenance' and 'Momentum' in your health and fitness journey. 

'Maintenance' refers to periods focused on maintaining your current standards and baselines amidst life's demands, ensuring consistency. 'Momentum' describes times with fewer external pressures, allowing for aggressive progress and the pursuit of new goals, embodying a phase of growth, results, and setting new standards. 

Recognising which phase you are in - Maintenance May or Momentum May - and adopting the appropriate strategy ensures balanced, sustainable progress towards your health, fitness, and personal goals.

Warrior School https://warriorschool.co/

Related podcasts

Episode 260: Achieving more in less time https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000648230897

Episode 243: How to keep going in moments or periods of change https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000638789543

Episode 219: Self-discipline, patience and committing to the plan https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000627305907

Episode 205: How can I support myself in times of stress https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000621986418

Episode 189: Life sprints and shortening the long way home https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617374693

]]> no 1 Episode 275: Incorporating flexibility and fun into your training practice with Libby Wescombe https://pinecast.com/guid/11b99a8b-7b00-42f9-a1f7-5d9bc5947122 Mon, 06 May 2024 15:04:37 -0000 01:33:55 Show notes

In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth or fifth time on the Warrior School Podcast. In this EP, we chat about the significance of incorporating flexibility and fun into your training practice. Libby highlights the journey from beginner to advanced, how we navigate discomfort in training, and the need for balanced training that supports mental health and life fulfilment beyond physical benefits. We also talk about the importance of autonomy in setting personal goals, and the role of support from partners. 

Key Takeaways:

00:26 The Return of Libby Wescombe: Fan Favourites and Podcast Plans 01:21 Diving Deep into Training Flexibility and Fitness Philosophy 07:53 Exploring the Science and Personalisation of Training 14:00 The Journey from Beginner to Advanced: Building Muscle and Embracing Soreness 23:29 Navigating Discomfort and the Path to Athleticism 29:41 The Importance of Embracing Discomfort in Training 38:10 Understanding Your Body's Adaptation to New Workouts 38:45 The Importance of Frequency in Training 39:45 Evolving Your Fitness Goals Over Time 40:37 Exploring Diverse Training Approaches Beyond Longevity 41:34 Adapting Training to Individual Desires and Life Stages 44:31 The Power of Support in Achieving Fitness Goals 45:22 Embracing Change and Stepping Out of Comfort Zones 47:11 Combining Different Training Styles for Optimal Results 55:27 The Role of Communication and Support in Fitness 01:06:57 Finding Personal Fulfilment in Your Fitness Journey

Libby Wescombe Website    https://libbywescombe.com/your-monthly-fuel-about-page

Libby Wescombe Instagram  https://www.instagram.com/libbywescombe/

Episode 207: The importance of a well balanced exercise program with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452

Episode 142: How to confidently modify and progress your training with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe   https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

]]> no 1 Episode 274: Libido Unlocked: Transforming sexual intimacy and desire with Elena Rossi https://pinecast.com/guid/8baa9258-c31f-44aa-a12e-a4a956536424 Thu, 02 May 2024 15:04:56 -0000 01:27:18 Show notes

My guest today is with Elena Rossi, a connoisseur in female libido and sexuality.  Elena shares her personal journey from suffering sexual dysfunction and pain to experiencing a sexual awakening and dedicating her life to helping women navigate their sexuality. 

The Ep. delves into topics like the difference between sex and sexual intimacy, societal conditioning on sexual norms, the importance of safety and trust in sexual relationships, and the misinterpretations surrounding popular media like 'Fifty Shades of Grey.' 

Elena also discusses her course on understanding and addressing the root causes of diminished libido in long-term relationships, emphasising the importance of alignment with one's sexuality and the detrimental effects of trying to conform to male-centric views of sex.

*Warning: There is swearing and talk of rape as a fantasy in this episode (so be careful with little ears).

00:00 Opening Banter: Fashion and Introductions 00:41 Journey to the Podcast: Discovering Elena's Work 01:40 Elena's Mission: Saving Marriages and Understanding Female Sexuality 02:58 From Pain to Purpose: Elena's Personal Journey 06:17 Creating Safe Spaces: Addressing Women's Sexual Challenges 08:56 Understanding Female Libido: Beyond the Surface 13:55 The Pillars of Female Libido and Self-Care 25:43 Seasons of Libido: Navigating Life's Changes 28:16 Personalising Your Path: Sexuality and Libido Your Way 33:04 Maintaining Desire in Long-Term Relationships 34:56 The Illusion of Recapturing Novelty in Long-Term Relationships 35:59 Role-Playing and the Quest for Novelty 36:17 Evolving Desire Beyond Novelty 38:22 Building Emotional Connections for Deeper Intimacy 40:11 Redefining Arousal and Desire 41:11 The Importance of Time and Patience in Sexual Intimacy 45:40 Exploring the Difference Between Sex and Sexual Intimacy 49:06 Addressing Misconceptions and Communication in Relationships 51:19 Unpacking the Phenomenon of Fifty Shades of Grey 53:12 The Misunderstood Concept of the 'Rape Fantasy' 54:16 The Role of Safety in Sexual Desire 57:03 Challenging the Hustle Culture in Sexuality 57:38 Identifying and Addressing Libido Killers 01:07:13 Concluding Thoughts and the Importance of Communication

Elena Rossi Instagram https://www.instagram.com/elenarossiofficial_/

Website https://elenarossiofficial.com/

Where did my Libido Go Course 222USD OFF with the code WARRIORSCHOOL on her Level 1 Course. Here is the course link: https://elenarossiofficial.com/level-one/

]]> no 1 Episode 273: Q&A Part 2 https://pinecast.com/guid/a7194477-dbb7-484b-a898-33efda256a99 Thu, 25 Apr 2024 15:04:03 -0000 01:17:00 Show notes

In this EP, I explore the importance of optimal protein intake for muscle growth, navigating menopause, and the nuances between muscle building and strength training for women over 40.

I share personal experiences and insights gained from entrepreneurship, emphasising the value of adopting a long-way home approach in both business and fitness. I also discuss strategies for recognising and managing burnout by addressing low energy states.

00:00 Unexpected Q&A: Protein Absorption Insights 02:12 The Science of Protein Intake for Women 12:08 Navigating Menopause: Tests and Genetics 19:19 Muscle Building vs. Strength Training: A Deep Dive 34:18 Maximising Strength and Muscle Growth: Strategies and Insights 36:22 Upcoming Series Announcement: Fitness for Women in Their Forties and Beyond 36:48 Entrepreneurial Journey: Lessons Learned and Personal Growth 40:33 Embracing the Long Way in Business and Training: A Philosophy of Patience and Persistence 45:46 The Joy of No Rules: Finding Freedom in Training and Entrepreneurship 52:26 Navigating Burnout: Understanding and Overcoming Low Energy States 01:03:13 Concluding Thoughts: Wrapping Up Q&A Part Two

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 233: How heavy should I be lifting to get stronger and build the body I love? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000632941029

Episode 172: Strength training 101 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

]]> no 1 Episode 272: Q&A special part 1 https://pinecast.com/guid/876c3103-c272-4df9-a4fa-20a684032f4e Sat, 20 Apr 2024 20:04:43 -0000 01:00:46 Show notes

This EP of the Warrior School podcast, I dive into a Q&A sesh. We explore key topics such as meal timing for evening workouts, the benefits of consistent exercise schedules, managing energy levels, and effective strategies for addressing cellulite through metabolic health, resistance training, and dietary adjustments.

Key Takeaways:

  • Optimal nutrition throughout the day is crucial for training effectiveness, not just pre- and post-workout meals.
  • Consistency in workout timing, whether morning or evening, matters more than the specific time of day. - Understanding and managing energy leaks can significantly enhance overall health and vitality.
  • Cellulite can be managed through improved metabolic health, resistance training, and attention to hormone balance.
  • The support and shared experiences of a community like Warrior School can be incredibly motivating and transformative.

00:00 Welcome to the Warrior School Podcast Q&A Special! 00:34 Mastering Meal Timing for Evening Workouts 10:44 Exploring the Best Time for Workouts: Morning vs. Evening 19:40 Unveiling Energy Leaks: How to Harness Your Power 29:16 Demystifying Cellulite: Strength, Metabolism, and Body Composition 30:30 Unveiling the Mysteries of Cellulite: Causes and Hormonal Influences 31:05 The Role of Estrogen in Cellulite Formation 32:59 Strategies for Managing Cellulite: Hormonal Balance and Lifestyle Changes 33:51 Dietary Influences on Cellulite: Omega Fatty Acids and Inflammation 35:33 Metabolic Health and Its Impact on Cellulite 37:44 Exercise as a Key to Reducing Cellulite: Resistance Training and Sprinting 47:13 Personal Testimonies: Transformations in Warrior School 51:57 The Power of Community and Consistency in Warrior School 54:49 Celebrating Strength and Confidence: Warrior School Success Stories

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 257: Unlocking the power of meal timing https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000646713929

Episode 223: Q& A special (Why fasting is more stressful for women timestamp: 47:02) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000628920769

Episode 34: Why I don’t recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting

]]> no 1 Episode 271: Peak performance to post-challenge blues: embracing the training lows https://pinecast.com/guid/b078c1b3-9e8b-4dfa-9b19-883e465aa8c4 Sat, 13 Apr 2024 15:04:37 -0000 00:24:29 Show notes

In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experience with intense training regimens, the emotional highs of competition, and the subsequent low, unmotivated periods that followed. These post-competition blues, characterised by feelings of disappointment, depletion, and restlessness, are prevalent among all athletes in various sports, and women who train.

Whether you're into weightlifting or any sport, those feelings of disappointment and restlessness can hit hard. It's crucial to see these lows as part of the training cycle and give yourself time to recharge. I emphasise the significance of balancing structured training with periods of fluidity and playfulness to maintain a sustainable and successful training practice. 

00:00 Welcome to an Unscripted Podcast Episode 00:26 Reflecting on the Forge and Form Challenge 00:54 Understanding Post-Competition Blues 02:36 The Mental and Physical Impact of Intense Training 04:46 Navigating the Aftermath of Achievements 12:04 Embracing the Need for a Reset 14:47 Planning for Playfulness and Novelty in Training 20:27 Personal Reflections and Future Training Goals 23:40 Invitation to Join Warrior School

Warrior School https://warriorschool.co/

]]> no 1 Episode 270: Sitting at the table with Kitty, Leila and Libby https://pinecast.com/guid/c89283dd-8b52-4625-afb9-a074c3516630 Wed, 10 Apr 2024 22:30:03 -0000 01:48:58 Show notes

Do you have individuals in your life who offer valuable advice, push and support you, and provide feedback? Do you surround yourself with empowered women?

About four years ago, Kitty, Leila, Libby, and I connected online. We have appeared on each other's podcasts numerous times and maintain a private WhatsApp group where we discuss various aspects of life, business, and training.

However, we didn't confine our relationships solely to the digital realm. In 2022, we had our first in-person meeting in Sydney, followed by another gathering last November to celebrate Kitty and Craig's wedding.

I firmly believe in filling our spaces with influential women—those who are pursuing similar goals, inspiring us, and fostering our growth. These women are extraordinary; they are reshaping the landscape of women's health and fitness. Working alongside them is an immense honour.

In today's episode, we gather around the virtual 'zoom table' to delve into discussions about life, work, and relationships."

Featured on the show

Kitty Blomfield https://www.instagram.com/kittyblomfield/

Leila Lutz https://www.instagram.com/leilalutz/

Libby Wescombe https://www.instagram.com/libbywescombe/

Related podcast episodes

Episode 207: The importance of a well balanced exercise program with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452

Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Episode 75: Losing weight in a healthy and sustainable way with Leila Lutz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000524583040

Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa

]]> no 1 Episode 269: Playing to win with Dr. Stacy Sims https://pinecast.com/guid/a37ed49b-57df-4b06-aa57-ab12c1d43616 Thu, 04 Apr 2024 22:45:32 -0000 01:35:49

My guest today is Dr. Stacy Sims. This is Stac’s third time on the Warrior School Pod.  When I sent her the list of topics I wanted to talk about she wrote back - “Oh wow, I’ll have to think about these”. This Ep. Is more personal than it is ‘education and science’. Stacy has been on 292 podcasts in the last year or so, so I didn’t want to get her on the talk about the same stuff. I was more interested in what’s going on in her work and what playing to win means to her as a woman, athlete, Mum and scientist.

Key Takeaways:

  • What’s going on in Stacy’s World 
  • Why she decided to revise ROAR and what’s different in version 2.0
  • Her insights from collaborative projects aimed at educating women on strength training
  • Her passion for gender equality for youth athletes and sports in schools
  • Adapting training strategies throughout different life stages, particularly in response to hormonal changes.
  • Utilising technology, such as 'smart tampons,' for early warnings of health issues.
  • Groundbreaking research on using menstrual fluid as a diagnostic tool for women's healthcare accessibility.
  • Personal experiences with balancing training, business, and family, along with strategies for prioritising self-care and finding balance.
  • Balancing rigorous training with rest, nutrition, and recovery for holistic health.

00:00 Introduction talking about podcasts and podcast set-ups 01:46 The World of Women's Health and Fitness: Insights and Innovations 05:43 Revolutionising Women's Health: The Journey of Revising Roar 12:06 The Art of Writing: Collaborative Processes and Creative Challenges 14:50 Empowering Young Females: The Importance of Education and Awareness 22:39 Championing Change: Advocacy for Gender Equality in Sports and Education 29:27 Navigating the Noise: Personalising Women's Health and Fitness 40:04 The Importance of Returning to Baseline for Health and Fitness 40:55 The Big Rocks of Health: Sleep, Activity, and Nutrition 41:35 Personal Struggles with Balance and Health 42:10 The Power of Saying No and Prioritising Self-Care 42:40 The Challenge of Balancing Training, Business, and Family 43:33 Prioritising Training and Energy Management 47:33 Collaborations and Innovations in Women's Fitness 53:28 The Journey to Mastering Strength and Confidence 01:04:31 Exploring Menstrual Fluid as a Diagnostic Tool 01:11:33 Planning for Balance and Joy in LifeShow notes

]]> no 1 Episode 268: Finding your own style and feel great in your clothes with Jennine Jacob https://pinecast.com/guid/1b48b5ae-0523-482f-b34e-6bc965f9152e Mon, 01 Apr 2024 15:04:11 -0000 01:16:54 Show notes

My guest today is Jennine Jacob, a fashion expert who helps women feel great in their clothes. Originally from California, Jennine studied design in London before starting a popular fashion blog called 'The Coveted.' She also set up a website called Independent Fashion Bloggers (IFB) to help other bloggers make money from their sites and social media. After selling IFB in 2015, Jennine focused on being a mom, but she's now back in the fashion world, using social media, free style guides, and personal styling sessions to help women find their own style.

In our chat, we'll cover:

  • Jennine's story and how she got into fashion.
  • Why many women struggle with their wardrobes and how to fix it.
  • What it means to dress for your life.
  • Simple tips for creating a wardrobe you love.
  • How to make getting dressed easier with just 10 pieces.
  • Tips for successful thrifting.
  • Fashion advice for those over 40.

Featured on the show

Jennine Jacob Instagram https://www.instagram.com/jennine.jacob/

Jennine Jacob Store https://stan.store/jenninejacob

]]> no 1 Episode 267: The power of mindset in training https://pinecast.com/guid/76724d34-4633-43e3-8081-83f5d801ee66 Thu, 28 Mar 2024 15:04:38 -0000 00:46:45 Show notes

In this episode of the Warrior School podcast, I discuss the final week of the Forge and Form challenge, where the warriors have been focusing on the squat, deadlift, and strict press to forge new strength and confidence at the barbell. I also share insights from her friends Josh and Jeannie, leaders in nutrition and metabolic healing, and their upcoming webinar on Nutrition for Nervous System Healing. And I delve into the crucial role of mindset in training.

Key Takeaways:

  • The importance of mindset in training
  • How mindset can significantly impact performance and progress
  • Why you need to approach each training session with an intention
  • The power of personal mantras or themes to drive motivation and focus during training sessions

Featured on the show

Warrior School

Own The Movement Workshop

Real Food Gangstas Webinar - Nutrition for Nervous System Healing: Our 5 step proven method to stop chasing your symptoms and start creating an environment for healing.

Related podcast episodes

Episode 214: Playing to win Episode 188: The power of trying it on Episode 177: Claiming your wins and demanding more from yourself Episode 171: How I make decisions in my training, business and life Episode 165: The Importance of an Elegant mind [a Warriors mindset] [Episode 146: Is your vision and goal, yours setting big goals &amp; making them your own] Episode 140: Knowing what you want and how to get it Episode 134: The one skill every woman needs [a Warriors mindset] Episode 133: How to believe in yourself and get turned ON! Episode 113: Is your foundation strong enough to support your vision Episode 107: The power of persistence and passion Episode 99: Do you celebrate yourself?

]]> no 1 Episode 266: Genetics vs. Training – The real secret to your dream body https://pinecast.com/guid/2043b08f-a175-4d58-9637-278c01165385 Tue, 26 Mar 2024 00:10:23 -0000 00:29:19 Show notes

The other day, a woman reached out to me with a question:

“How much of your body aesthetic is your body type versus the training moves you do? I’ve always admired your graceful, yet strong physique, and many of the women I see in the gym don’t have that. There’s only one girl in particular who does, and she’s like 20! I also don’t have that. I’m training pretty consistently, but my body isn’t responding how I want it to. I’m not happy with how it looks. What exercises can help with that and what role does body fat have? Most of the women I see are too lean for what I want"

I recorded my answer in the seat of my car before doin’ my sprints on Saturday. 

Key takeaways:

  • Why you should watch the women you admire train and move
  • The importance of proper training techniques 
  • “Training ugly" versus "training beautiful"
  • Why the quality of your movement is just as important as how much weight you're lifting
  • The role of genetics and targeted training in shaping physique
  • Enhancing specific physical attributes through targeted training
  • The most important things when it comes building the body you love

If you want to learn how to train to get your dream body you've gotta come and check out the 'Own The Movement Workshop'. i'll teach you exactly what you need to know to build a beautiful, graceful and strong body. To learn more about it click here.

Own The Movement Workshop

Warrior School

]]> no 1 Episode 265: Doing it 'your' way with Ruby Marsh https://pinecast.com/guid/65735358-60b8-4e04-9862-bc773ac43364 Sat, 23 Mar 2024 20:04:10 -0000 01:57:50 Show notes

In this EP, I sit down with my good friend and biz coach Ruby Marsh, to explore the concept of doing business, health and fitness, and life 'your way'. 

A few months ago we were havin' a conversation about our podcasts. Ruby's theme for her podcast this year is ‘doing biz your way’. When I heard it I thought, YES, I’ve gotta get her on to talk about this idea. So, we delve into her "your way" concept, what it means and how it applies to biz, health, fitness and life. 

Key Takeaways:

  • Where this idea came from and why Ruby made it her theme for her podcast 
  • Why doing business and personal endeavours 'your way' will help you be sustainable and successful
  • The importance of understanding and applying your values and vision in your work and life
  • The challenges and rewards of stepping away from ‘conventional paths’ to pursue ones that are more aligned with your beliefs and desires
  • Ruby shares her journey and experiences in coaching
  • The significance of energy in sustaining long-term goals and objectives, both in business and health
  • Why we need to trust our instincts and pursue paths that resonate with our individuality, rather than conforming to societal expectations or pressures

True to You Podcast

Creator Club

**Related episodes **

Episode 161: How to build more confidence through character design and brand with Ruby Marsh

Episode 94: Turning pro in your training through fearless boundary setting with Ruby Marsh

]]> no 1 Episode 264: Empowering women through training and playing to win with Amy Boadle https://pinecast.com/guid/a3ab4114-9bb6-4d8a-9830-2106ffa3f2b9 Wed, 20 Mar 2024 21:04:50 -0000 00:50:18 Show notes

Today, my guest is Amy Boadle - a dedicated mother of three and a passionate business owner who thrives on setting and achieving goals. She is the proud owner of Willow Fit, a biz dedicated to empowering women through personalised training and coaching.

In today’s episode, Amy shares her journey of balancing motherhood, entrepreneurship, and training, as well as what "playing to win" means to her in all of these areas.

Key Takeaways:

  • How Amy champions the concept of 'playing to win’ in her life, work, and training
  • How she pushes herself to overcome challenges and achieve long-standing goals
  • Her journey preparing for a triathlon, overcoming initial barriers with structured cardio training, and mastering her running pace.
  • How she managed her stress levels and adapted training routines during her triathlon training
  • Amy emphasises the importance of reframing thoughts and establishing solid plans to tackle daunting goals, drawing inspiration from her journey as a mother and business owner.
  • She highlights the significance of adapting training routines according to stress levels and committing to this approach for lifelong well-being.
  • Amy celebrates milestones like mastering strict pull-ups and looks forward to refining her nutrition strategy and improving running speed in 2024.

Featured on the show

Willow Fit

Warrior School

]]> no 1 Episode 263: Playing to Win: exploring perspectives on fitness and relationships with Kate Gordon https://pinecast.com/guid/9b838bc6-2d0a-4671-8168-521a50d6ab6f Sat, 16 Mar 2024 15:04:05 -0000 01:38:53 Show notes

In today's episode, I have Kate Gordon back on the pod! From setting big goals to navigating the complexities of a non-monogamous relationship, we explore the diverse landscapes of personal growth and connection.  We talk about how we can play to win in women’s health and fitness and we unpack the importance of mindset shifts, conscious decision-making, and maintaining a health-focused lifestyle in fostering fulfilling relationships.

Key Takeaways:

  • Kate’s perspective on ‘Playing to Win’ in Women’s Health and Fitness.
  • Kate’s journey from competitive CrossFit athlete to preparing for motherhood,
  • How her training has evolved.
  • The importance of setting big goals and the mindset shift needed to achieve them.
  • The concept of assuming identities and their impact on behaviour and decision-making.
  • The power of positive affirmations in personal and professional relationships.
  • Kate’s experience with her non-monogamous relationship and how it contributes to her long-term relationship goals.
  • The challenges and benefits of unconventional relationship structures.
  • Kate’s upcoming mentorship program launch and her nutrition coaching program.
  • The importance of visualising relationship goals and fostering authenticity and open communication for satisfaction and fulfilment.
  • What’s on for Kate in 2024?

Featured on the show

Kate Gordon Instagram

CFK Nutrition

Warrior School

Related podcast episodes

Episode 118: Finding Crossfit, gaining weight and falling in love with what her body can do with Kate Gordon

]]> no 1 Episode 262: Transform your training with the Own The Movement workshop https://pinecast.com/guid/a63b9f27-478c-4ca3-a3a1-33a1bec7f598 Thu, 14 Mar 2024 16:04:56 -0000 00:44:11 Show notes

In today’s Ep, I talk about my journey of overcoming chronic back pain and discovering the importance of proper training techniques. I introduce the "Own the Movement" principle and talk about the "Own the Movement" workshop, a four-week intensive program designed to transform your approach to training and help you achieve your fitness goals.

Key Takeaways:

  • The importance of building a strong foundation and meeting movement standards before progressing.
  • The significance of mastering movement quality for achieving transformative results in training.
  • Introduction to the "Own the Movement" workshop, offering live coaching calls, personalised feedback, and a comprehensive framework for mastering movement.
  • Emphasis on improving strength, technique, mobility, and body awareness while fostering a deeper connection to the body.
  • Registration details for interested women to join the upcoming workshop and embark on their journey to owning the movement

Learn more about the Own The Movement Workshop https://amykatebowe.ck.page/2de94049c8

Warrior School https://warriorschool.co/

Episode 259: Own The Movement: A paradigm shift in women’s training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000647766309

]]> no 1 Episode 261: Mastering Savoir Faire in fashion, health, and fitness https://pinecast.com/guid/72e25f1d-7e8c-436d-a1c8-12be05a1cb16 Sat, 09 Mar 2024 16:04:38 -0000 00:24:03 Show notes

In today's episode, we explore the timeless concept of 'Savoir Faire' (which means know how to do). Drawing inspo from Louis Vuitton's legacy of quality and innovation, as well as James Bond's suave adaptability, I uncover the profound relevance of savoir faire in navigating our health and fitness journeys. I dissect the essence of savoir faire and share how to apply its principles to your life.

Key Takeaways:

  • Understanding the essence of savoir faire: Learn how savoir faire embodies competence, experience, and expertise, shaping decisions and actions in various fields.
  • The legacy of Louis Vuitton: Discover how Louis Vuitton's journey from the 18th century to becoming a leader in luxury fashion exemplifies savoir faire and its enduring impact.
  • Applying savoir faire in health and fitness: Explore the significance of savoir faire in women's health and fitness journeys, bridging the gap between knowledge and effective implementation.
  • James Bond analogy: Uncover parallels between James Bond's suave adaptability and the need for women to master savoir faire in navigating diverse health and fitness environments.
  • Building savoir faire skills: Learn about key skills essential for developing savoir faire, including tactical, physical, diplomatic, improvisational, reconnaissance, awareness, clarity of mind, and intuition.
  • Cultivating confidence and precision: Discover practical strategies inspired by James Bond's approach, such as training for specific situations, carrying essential tools, establishing confidence-instilling routines, and acting with precision and observation.
  • Embracing the journey to mastery: Understand that mastering savoir faire is a process of continuous learning, practice, and refinement, ultimately empowering women to excel in health, fitness, and all aspects of life.

Featured on the show

The homeless boy who invented Louis Vuitton (youtube video)

What is Savior Faire? (youtube video)

James Bond

Warrior School

]]> no 1 Episode 260: Achieving more in less time https://pinecast.com/guid/03da0b4f-4fd6-4e3e-9bd2-870c8a5a1921 Wed, 06 Mar 2024 16:04:19 -0000 00:35:25 Show notes

Have you ever wondered if there's a way to achieve your goals in less time? 

Whether it's about improving your health, fitness, or makin' gains in your personal or professional life, the idea of accomplishing more in less time is certainly enticing, right?!

In this episode, we'll explore various insights and strategies to help you optimise your efforts and make impactful changes efficiently.

Key Takeaways:

  • Building a Strong Foundation: Recognise the importance of laying a solid groundwork, especially in areas like health and fitness, which often require time and consistency.
  • 80/20 Rule and Parkinson's Law: Understand the principles of the 80/20 rule, emphasising the significance of identifying high-impact actions, and Parkinson's Law, highlighting the need for efficient time management.
  • Action Audit: Regularly assess your actions and their effectiveness through an action audit to ensure alignment with your goals and make necessary adjustments.
  • Small Moves vs. Big Moves: Determine whether you should focus on small, consistent actions to build a foundation or make bold, decisive moves for quicker results, depending on your current circumstances.
  • Five-Step Framework: Utilise a structured framework involving goal setting, evaluation of current actions, identification of necessary changes, decision-making regarding small or big moves, and conducting action audits to streamline your efforts and achieve results efficiently

Featured on the show

The Life Coach School Podcast By Brook Castillo - Action Audit Podcast

Creator Club

Warrior School

Related podcast episodes

Episode 246: How to change your body and life in a year

Episode 237: How are you thinking about your goals

Episode 228: How long does it take to actually get results

]]> no 1 Episode 259: Owning the Movement: a paradigm shift in women’s training https://pinecast.com/guid/777ac85d-3cc2-4f08-83e2-3a13f7933348 Sat, 02 Mar 2024 16:04:25 -0000 00:25:27 Show notes

In today’s episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in itself. As someone who's spent years in the realm of fitness and health, I've observed a recurring theme: the relentless pursuit of aesthetic perfection often overshadowing the joy and elegance of the training process.

In today's conversation, I will unpack this paradigm and uncover a refreshing approach that prioritises skill, intention, and fluidity in our workouts. We'll also explore how this concept extends far beyond the gym, influencing the way we carry ourselves in everyday life.

Key Takeaways:

  • The importance of making the training process itself beautiful and enjoyable.
  • Prioritising skill acquisition over solely focusing on aesthetic outcomes.
  • Recognising the disconnect between desiring a beautiful body and engaging in training lacking elegance and fluidity.
  • Introducing a comprehensive framework for owning the movement to enhance training practices.
  • Extending the concept of owning the movement beyond the gym to encompass daily movements and posture.
  • Highlighting key elements such as intention, flow, fluidity, control, and body awareness in mastering movement.
  • Drawing analogies with dance, gymnastics, and sprinting to underscore the importance of technique and efficiency.
  • Emphasising the notion of "earning the ease" through focused effort and mastery of movement fundamentals.
  • Join a cohort-based course focused on owning the movement for transformative changes in your training practice and overall well-being.

Featured on the show

Warrior School

]]> no 1 Episode 258: How to hit your protein goal when it feels like too much food https://pinecast.com/guid/52dd3a33-8290-461a-83a0-0ac98f2008a2 Wed, 28 Feb 2024 16:04:24 -0000 00:34:47 Show notes

Today's hot topic delves into the challenge of meeting your protein goal, particularly when it seems like an overwhelming amount of food. In this episode, I tackle a common question about strategies for hitting protein targets, especially for those striving to build muscle.

Key Takeaways:

  • Common struggle of meeting protein goals, particularly when it feels overwhelming.
  • The importance of basing protein goals on lean muscle mass.
  • How to gradually increase protein intake for a smoother adaptation.
  • Factors Affecting Protein Consumption.
  • Strategies for Increasing Protein Intake.
  • Optimising Meal Composition.
  • Layering in Protein Increases.
  • A systematic approach to gradually adjust portion sizes and meal compositions.

Featured on the show

Warrior School

Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

]]> no 1 Episode 257: Unlocking the power of meal timing https://pinecast.com/guid/9b16ea83-f67d-459d-940c-e577099bbe4c Sat, 24 Feb 2024 18:04:30 -0000 00:40:10 Show notes

In this episode, I delve into the often overlooked aspect of nutrition: meal timing. I explore the significance of front-loading your day, optimising carbohydrate intake, and enhancing energy stability through strategic meal planning.

What you'll discover

  • The phased-based approach to meal timing within Warrior School's framework.
  • Benefits of front-loading calories, especially focusing on breakfast and lunch.
  • Role of carbohydrates in fuelling performance and metabolic health.
  • Practical tips for timing carbohydrate consumption, particularly around training sessions.
  • Actionable steps for maximising the benefits of front-loading calories
  • An example of how to front-load calories and carbs

Featured on the show

TED&#x27;s secret to great public speaking

How to speak so that people want to listen

Elon Musk, by Walter Isaacson

You Could Make This Place Beautiful, a memoir by poet Maggie Smith

Your Blueprint for Pleasure: Discover the 5 Erotic Types to Awaken—and Fulfil—Your Desires by Sexologist Jaiya

Related podcast episodes

Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

]]> no 1 Episode 256: Simplifying meal times and feeding your family stress free with Prue Mynard https://pinecast.com/guid/8bcbc9f2-9ffc-4f41-b47c-a8042c3a3def Wed, 14 Feb 2024 16:04:16 -0000 01:28:31 Prue and I crossed paths during our Masters in Dietetics over a decade ago. She has worked as an accredited practicing Dietitian in Australia for the past 11 years. In 2017, she founded What's Prue Cooking.

Prue is committed to simplifying the intricate world of family nutrition. She introduced her groundbreaking 12-week Family Nutrition Transformation Program at the end of 2023. With a focus on practical and sustainable transformations, Prue's mission is to empower busy families and leave a lasting impact on their well-being.

In today's episode, we delve into managing meal times and feeding your family. Our discussion covers nurturing children’s relationships with food during meals and effectively handling fussy eaters. Prue generously shares some frameworks to transform meal times. Trust me; Prue is someone you'd want at your dinner table!

Here are some key takeaways:

  • Family Nutrition Transformation Program
  • Challenges in Family Nutrition
  • Simplifying Challenges
  • Meal Planning Tips
  • Mealtime Conflicts
  • Managing Busy Lifestyles

Learn more about Prue's 12-Week Program: Family Nutrition Transformation Program:

]]> no 1 Episode 255: Does caffeine give more potential in the gym? https://pinecast.com/guid/da67454c-57fc-4df6-b442-6d661569bec6 Sat, 10 Feb 2024 16:04:41 -0000 00:33:36 Show notes

In today's Ep, I talk about the potential of caffeine to power up your training and performance. I talk about how caffeine stimulates fatty acid release, aiding fat utilisation during exercise, and increases calcium content in muscles, leading to improved muscle contractions I share the recommended dosing and when to take that hit of caffeine before training or a race.

What you'll discover

  • Why I drink coffee when I train
  • Caffeine's Impact on Performance
  • Research-Backed Benefits of Caffeine
  • Performance Improvement and Dosing
  • Caffeine's Effects on Fat Utilisation and Muscle Contractions
  • Considerations and Personal Experience with caffeine

Featured on the show

Warrior School

Conquer your first strict pull-up mini course

Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review

Caffeine and Exercise Performance: Possible Directions for Definitive Findings

International society of sports nutrition position stand: caffeine and exercise performance

]]> no 1 Episode 254: The one biomarker you aren’t measuring and should be https://pinecast.com/guid/e0564989-4314-4f07-ad3a-dc4aee8703f0 Wed, 07 Feb 2024 16:04:41 -0000 00:27:14 Show notes

In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticed—I'm gunna call her: 'sixth vital sign' - your grip strength. In a world where biomarkers dictate our well-being, this one might just be the game-changer, especially as we age. Intrigued?!

What you'll discover

  • Defining Biomarkers
  • Why Grip Strength Matters
  • Research-backed Benefits
  • It's effect on overall health
  • Building Your Grip Strength
  • Factors Affecting Grip Strength

Featured on the show

Warrior School

Conquer your first strict pull-up mini course

Related podcast episodes

Episode 255: Conquer your first strict pull-up (a course by Warrior School)

]]> no 1 Episode 253: Carb shortage SOS (overcoming insufficient intake) https://pinecast.com/guid/fde71afa-7a5e-40e6-a4b6-c950da357c99 Sat, 03 Feb 2024 16:04:54 -0000 00:29:58 Show notes

In this latest episode, we're diving into the third theme that emerged from recent strategy calls – the challenge many warriors face with energy, particularly due to a carb shortage. The Ep sheds light on how insufficient carb intake, especially in the morning and around training, is impacting energy levels and overall well-being.

I discuss the critical role of carbs in providing energy during exercise, fuelling the brain, and preserving muscle mass. Despite the spotlight on protein, we need to strike a balance. The research emphasises that "Fat is burned in a carbohydrate flame," underlining the importance of carbs in the game of women's health and fitness.

I share a three-phase strategy to address this issue:

  • Self-Check: Evaluate your carb intake – grams, timing, and types. Ensure you're meeting the minimum requirements.
  • Strategic Increase: Gradually up your carb intake, focusing on balance, especially at the start of the day. A nutrient-dense morning meal can make a big difference.
  • Timing Matters: Fine-tune carb intake around workouts to optimize performance. Fueling properly before and after sessions is key.

Featured on the podcast

Warrior School

Conquer your first strict pull-up mini course

ROAR, by Dr. Stacy SIms

Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT)

Recreational female Crossfit athletes and low energy availability

Related podcasts

Episode 144: Q&amp;A special Part 2

]]> no 1 Episode 252: The key role of communication in your fitness journey https://pinecast.com/guid/cfc214f1-ffee-486d-9f8f-e98d70e9ec73 Thu, 01 Feb 2024 02:04:53 -0000 00:16:56 Show Notes

In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-long fascination with the topic, I explore its pivotal role in our health and fitness journey.

Key takeaways:

  1. Communication as the Pulse: I emphasise the role of communication as the pulse of any relationship, especially in health and training journeys.
  2. Coach-Client Dynamics: I highlight how frequent communication enhances trust and shapes the coach-client relationship.
  3. Impact on Health Goals: Effective communication significantly influences success in health and training goals. Regular pulse checks ensure better guidance and support.
  4. Broader Relationships: Communication's importance extends beyond coaching, impacting family, friendships, and partnerships. It builds a robust support system for overall well-being.

Featured on the podcast

Warrior School

Conquer your first strict pull-up mini course

Esther Perel

Brené Brown

]]> no 1 Episode 251: Breaking patterns and making confident training choices https://pinecast.com/guid/2c90f2bd-c9d0-4c1e-b3fc-514653fbace0 Fri, 26 Jan 2024 16:04:05 -0000 00:47:37 Show notes

Do you ever struggle with maintaining consistency in your training? Feel trapped in a repeating pattern you're just itchin’ to break? Well, you're not alone.

In the upcoming three episodes, I'll be sharing invaluable insights from recent strategy calls with the Warriors. Today kicks off the series, focusing on breaking patterns and boosting confidence in your training.

Here's a sneak peek at what we'll cover:

  • Inconsistency and Energy Stacking: Dive into a Warrior's journey, unravelling the challenges tied to consistency and the intricate dance of physical, mental, and emotional energy.
  • Mindset Shift and Simplified Choices: Explore a mindset shift tailored for those caught in the all-or-nothing cycle, suggesting simple, goal-aligned activities to reignite motivation.
  • Three-Step Strategy: Awareness, Mindset Shift, and Lifestyle Changes: Discover the transformative power of creating awareness around energy stacking, making a mindset shift, and embracing lifestyle changes for a consistent and fulfilling fitness journey.
  • Decision-Making Checklist: Learn a quick checklist to guide your training decisions, emphasising the importance of showing up, staying curious, and making adjustments when needed.
  • Bonus Insights: Unpack post-holiday training challenges, addressing stress management, nourishment, and optimal movement on non-training days.

Curious to explore mindset challenges and rediscover the joy of training? Join me in the next EP as we delve into the realms of energy, curiosity, and variety.

Featured on the show

Warrior School

Conquer your first strict pull-up mini course

Esther Perel&#x27;s &#x27;Where Shall We Begin: A game of stories&#x27;

Related podcast episodes

[Episode 170: How to know if you should workout or take a rest day the importance of energy stacking)

]]> no 1 Episode 250: Elevate your training by embracing ease and joy https://pinecast.com/guid/14d8cfe1-c73f-482e-ae50-0bbff34d8eb9 Mon, 22 Jan 2024 22:04:15 -0000 00:41:02 Episode 250 baby! Today, I share some recent experiences and get into the exciting details of what's coming up next inside WS and my world. I give you the BTS look at the new WQ Forge and Form Challenge and share how you can bring more ease and joy to your training this year. 

Main Takeaways:

  • Challenges as Lateral Connection: I see these challenges as more than just fitness goals. They're a way for us warriors to connect, share our wins, and enjoy the journey together.
  • Balancing Structure and Novelty: We all crave structure, but we also want our training to be fun. Finding that balance between stability and playfulness is the ongoing challenge.
  • Understanding the Craving for Change: I've noticed that the desire for change often comes from an energy deficit—both physically and mentally. Recognising and addressing this is key for sustainable progress.
  • Evaluating Energy Levels: Low mental and emotional energy can impact our workouts. It's essential to recognise and address mental load and stress for consistent training.
  • Importance of Environment: Whether you're working out at home or in a gym, your training environment matters. It can significantly influence your motivation and focus.
  • Creating Personal Challenges: I encourage you to design your own 10-week challenges. Start with a baseline routine and add in elements that challenge and excite you.
  • Year of Ease and Effortlessness: Let's make this year about bringing more ease, effortlessness, and enjoyment into our health and training. It's all about more energy, clear plans, and professional guidance.
  • Exciting Developments: I've got some exciting projects in the works, including the Warrior Foundations course. It's designed for a cohort experience, focusing on interaction, lateral connection, and live learning.

Featured on the show:

Warrior School https://warriorschool.co/

]]> no 1 Episode 249: Embracing Change: The Tipping Point of Perimenopause https://pinecast.com/guid/433f9255-2955-4cd2-a42f-8213e807e00e Mon, 15 Jan 2024 21:00:25 -0000 00:38:07 In this episode, I shared updates on upcoming plans for Warrior School, including new additions like circles, live events, and frameworks. Despite intense planning, not everything was completed due to unforeseen challenges. Reflecting on the project, I considered what worked, what didn't, and the next steps.

Looking forward to 2024, I shared three impactful thoughts, touching on relationships, simplicity in health concepts, and the importance of personal transformation for achieving goals.

The main focus was on perimenopause as a tipping point in women's health, exploring neurological rewiring and its impact on long-term health. I discussed Lara Briden's insights, emphasising that perimenopause is a natural phase that shouldn't inherently be symptomatic.

Digging into the research, I highlighted the neurological origins of perimenopausal symptoms and their potential links to neurodegenerative diseases. The critical role of estrogen in regulating brain systems was emphasised, and I provided insights on how strength training and nutrition tailored for women in their 40s and 50s can be a game-changer.

The key takeaway is that perimenopause is a pivotal moment for women to optimise their bodies, with strategic eating, purposeful training, and prioritizing self-care. It's time to embrace a revolutionary approach to women's health and fitness, seizing the moment and playing to win.

What you'll discover:

  • Warrior School updates: Circles, live events, and frameworks.
  • Reflection on project planning challenges and lessons learned.
  • Introduction to the Warrior Queen Challenge: Forge and Form.
  • Thoughts for 2024: Relationships, simplicity in health concepts, personal transformation.
  • How Perimenopause is a tipping point in women's health.
  • Neurological symptoms during perimenopause and their potential links to neurodegenerative diseases.
  • The role of estrogen in regulating brain systems.
  • Strength training and nutrition as game-changers for women in their 40s and 50s.
  • Embracing a revolutionary approach to women's health and fitness.
  • Invitation to Warrior School.

Featured on the podcast:

Lara Briden https://www.instagram.com/larabriden/

Period Repair Manual https://www.larabriden.com/period-repair-manual/

Hormone Repair Manual https://www.larabriden.com/hormone-repair-manual/

Article: Perimenopause as a neurological transition state https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934205/

Warrior School https://warriorschool.co/

]]> no 1 Episode 248: Navigating burnout, weight loss, and training on the go with Meghan Meredith https://pinecast.com/guid/cb880525-8dc5-46b0-84d3-68410e02d053 Wed, 03 Jan 2024 22:04:37 -0000 00:34:27 Show notes

Last year, I hosted two training challenges within WS. The second one, dubbed Warrior Queen 2.0: Play to Win, concluded in November. This challenge revolved around mastering the game. Warriors selected their preferred level to play, each tier featuring specific tasks for completion. These tasks earned them points, and there were additional bonus points up for grabs.

In today's episode, I'm joined by Warrior Meghan Meredith, making her second appearance on the podcast. Meghan delves into her journey during Warrior Queen 2.0: Play to Win, sharing the hurdles she encountered and how she conquered them. She highlights her wins over the 10-week challenge and discusses her anticipated ventures for 2024.

Key Insights include:

  • Meghan's interpretation of playing to win
  • Her initial thoughts on the WQ challenge presentation
  • The level she opted to engage in and her reasons behind it
  • Details on the tasks involved in her chosen level
  • The challenges faced throughout the 10-week journey and her strategies to overcome them
  • Her overall achievements during the period
  • Meghan’s most significant lesson learned and achievement during these ten weeks
  • Her enthusiastic outlook for the year 2024

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 175: Squatting 190lbs, deadlifting 210lbs and learning to respect her body with Meghan Meredith

]]> no 1 Episode 247: 2023 recap [and creating your 2024 vision] https://pinecast.com/guid/83194971-1366-4067-936b-07c24f2b39e8 Sat, 30 Dec 2023 22:04:21 -0000 00:48:35 Show notes

Happy New Year Warrior!

How was your 2023? What did you set out to do this year? Did you do it? If you did, did you claim your win and celebrate yourself? If you didn’t, why not? What happened? What did you learn?

In today's EP, we recap 2023 and set your vision for 2024! I give you the behind the scenes from our end of year event: The Warrior Renaissance. I talk about my goals (and challenges) for 2023 and how I plan for the next year. I give you four key questions to help your reflect on your 2023 and three steps to help you plan 2024.

Are you ready to change your life? In just one year, you can. I will teach you how in Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now.

What you'll discover

  • What went down in our end of year event: The Warrior Renaissance
  • Four reflection questions for 2023
  • My goals for 2023 and the challenges I experienced
  • How I plan for my year
  • Three steps to help you plan your 2024
  • What's going on in Warrior School in 2024
  • Your invitation to join

Featured on the show

About Warrior School https://warriorschool.co/

Related podcast episodes

Episode 246: How to change your body and life in a year

Episode 230: Is Warrior School right for you?

]]> no 1 Episode 246: How to change your body and life in a year https://pinecast.com/guid/74a0574f-ff92-46ab-9006-7a04726b7762 Wed, 27 Dec 2023 16:04:18 -0000 00:44:30 Show notes

Are you ready to change your body and life? In just one year, you can.

In today's episode, I talk about how to make the journey more effective and efficient. I share the three steps you need to take to change your body and get the life you want. I step you through phase one of the Warrior Way model and invite you to come and check out Warrior School.

I will teach you how inside Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now.

What you'll discover

  • How you can change your body and life in a year
  • How to make the journey more effective and efficient
  • The three steps to changing your body and life
  • The Warrior Way Model and my phased based approach
  • How you can efficiently move through the phases to get what you want
  • What stops us from getting the body we love and the life we want
  • How I can help you change your body and life in 2024

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://amy639434.typeform.com/to/rr5xqSiS

Related podcast episodes

Episode 230: Is Warrior School right for you?

Episode 228: How long does it take to actually get results

Episode 219: Self-discipline, patience and committing to the plan

Episode 214: Playing to win

Episode 209: Ditchin&#x27; perfectionism and the all-or-nothing mindset

Episode 202: Adaptability and being unbeatable

]]> no 1 Episode 245: Increasing her capacity for training, regulating her cycle and losing fat with Kelsea Sutton https://pinecast.com/guid/6a3228a7-c34b-40ad-8151-ba8687f25a38 Sun, 24 Dec 2023 01:04:31 -0000 00:35:14 Show notes

This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This challenge was all about how well you play the game. The Warriors chose a level to play at. Each level had certain tasks they had to complete. They accumulated certain points for each task, and then had the option of collecting bonus points.

In today's EP, I have Warrior Kelsea Sutton on the podcast (for the third time). Kels talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024.

What you'll discover

  • What playing to win means to Kelsea
  • How she felt about the WQ challenge when it was first presented
  • What level she played at during the challenge and why
  • What was involved with her level
  • The challenges she faced over the 10-weeks and how she overcame them
  • Her results over the 10-weeks
  • Kelsea's biggest learning and win during the ten weeks
  • What she is excited about for 2024

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 111: Owning your training and building a capable body with Kelsea Sutton https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000559154961

]]> no 1 Episode 244: The compound effect https://pinecast.com/guid/b6751abb-5675-4035-9a4d-a77afb125583 Thu, 21 Dec 2023 00:00:12 -0000 00:24:31 Show notes

A lot of the conversations I’ve had lately, one thing that keeps coming up is this concept of the 'compound effect'. The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions. Small choices + consistency + time = significant results. But what happens when we experience the negative side of the compound effect? Small choice or behaviours that exceed our resources + consistency + time = stress and/or negative results. There becomes a point in which the compound effect tips to the negative and we aren't seeing a return on our investment.

In today's episode, I talk about the negative side of the compound effect and how we can prepare and manage periods of stress. I share three things we can do to when we experience the negative side effects of the compound effect.

What you'll discover

  • The compound effect
  • The negative side of the compound effect
  • The tipping point of the compound effect
  • How I manage periods of stress and compounding variables
  • The importance of planing your sprints and rest periods

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 243: How to keep going in moments or periods of change https://pinecast.com/guid/ec0655da-70b1-4372-a2c0-086bd6beb4a2 Sat, 16 Dec 2023 16:04:56 -0000 00:22:25 Show notes

Transitions are these moments or periods of change. Or a shift in our rhythm, environment or body that can cause upheaval or a disturbance. Often they leave us not wanting to do the things we normally do. In todays Ep, I talk about transitions and how to navigate them. If you’re going through a transition, be gentle with yourself. We ain't robots. Just do what you can today. One small step. It will come back in time.

What you'll discover

  • What are transition periods
  • Why they impact our energy, training, goals and life
  • How to navigate transition periods
  • Why a phased based approach to finding your rhythm works
  • The importance of coming back to baseline in times of transitions
  • What you can do (today) to support yourself

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 242: Creating a consistent walking practice, reducing alcohol and building a body she loves with Warrior Leah Rife https://pinecast.com/guid/b340cf8c-46b3-400d-af9f-300ef4f57459 Wed, 13 Dec 2023 16:04:22 -0000 00:45:00 Show notes

This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This challenge was all about how well you play the game. The Warriors chose a level to play at. Each level had certain tasks they had to complete. They accumulated certain points for each task, and then had the option of collecting bonus points. In today's EP, I have Warrior Leah Rife on the podcast. Leah talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024.

What you'll discover

  • What playing to win means to Leah (and how that has that changed for her over the last two years)
  • How she felt about the WQ challenge when it was first presented
  • How Leah overcomes fear and resistance
  • What level she played at during the challenge and why
  • What was involved with her level
  • Her challenges with tracking her food and how we modified her approach
  • Other challenges she faced over the 10-weeks and how she overcame them
  • Her results over the 10-weeks
  • Leah's biggest learning or win during the ten weeks
  • What she is excited about for 2024

Featured on the show

Leah Rife Wedding Photographer Website https://leahrifephoto.com/

Her work 'gram' https://www.instagram.com/leahrife/

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 214: Playing to win

Episode 174: Squatting and deadlifting 200lbs and have fun in her training with Leah Rife

Episode 152: The journey of a Warrior with Leah Rife

Episode 127: How consistency gave her more confidence in her life with Leah Rife

]]> no 1 Episode 241: The secret to makin' killer progress in your training [progressive overload part 2] https://pinecast.com/guid/a0876fdb-c1d5-49c8-8d74-b29dffacf451 Sat, 09 Dec 2023 16:04:19 -0000 00:39:40 Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For some of us, we always err on the side of caution. Not pushing the weight, or ourselves too much. We conserve. Maybe due to fear of injury, or not being able to finish the session. For others, we are driven by weight. It's often our only measure of 'success' and sometimes this is at the detriment to our technique and tempo.

So, how do we find our sweet spot?

That combination of performing the movement correctly (so we get the most out of it), pushing ourselves hard enough (so we are makin' gains') and not just measuring our success by how much we lift... The secret is all about combining 'the variables' in the right way, and introducing fresh stress to your muscles. If you have the variables right the movement should feel good and progress over time and your body will change.

How do you do that?

There are five key variables in your session - reps, sets, weight, rest and tempo. At least one of these variables needs to be changing over time in a way that challenges you. The technical term for this is progressive overload. If you fail to do this right your body gets used to the stimulus and your results plateau. In fact increasing weight is a really overused variable.

Women get so stuck on trying to increase the weight on the bar, which can often lead to them making very small improvements to their physique and strength. Over the next two weeks we are going to look at the five ways you can progress your training with ease and confidence in our two part teaching call series.

What you'll discover

  • The importance of introducing new stresses on the body.
  • The five variables you can change in your training to make it harder.
  • You'll practice prescribing progressive overload to a training program and have a chance to apply progressive overload to your training.
  • You'll walk away with a clear framework for you to take into your training sessions so you can progress each session with ease and confidence.

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 233: How heavy should I be lifting to get stronger and create the body I love?

Episode 172: Strength Training 101

Episode 158: My top tips and tricks to help you lift more weight

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe

Episode 114: The key to taking your training to the next level

Episode 105: How to confidently choose the right weights in your training

Episode 104: Why you’re not making progress in your training with Libby Wescombe

Episode 89: How to train hard in a respectful way

]]> no Episode 240: The secret to makin' killer progress in your training [progressive overload part 1] https://pinecast.com/guid/7d2f925b-1abb-46c1-86d0-fac2cf73949d Wed, 06 Dec 2023 16:04:59 -0000 00:48:50 Show notes

Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For some of us, we always err on the side of caution. Not pushing the weight, or ourselves too much. We conserve. Maybe due to fear of injury, or not being able to finish the session. For others, we are driven by weight. It's often our only measure of 'success' and sometimes this is at the detriment to our technique and tempo.

So, how do we find our sweet spot?

That combination of performing the movement correctly (so we get the most out of it), pushing ourselves hard enough (so we are makin' gains') and not just measuring our success by how much we lift... The secret is all about combining 'the variables' in the right way, and introducing fresh stress to your muscles. If you have the variables right the movement should feel good and progress over time and your body will change.

How do you do that?

There are five key variables in your session - reps, sets, weight, rest and tempo. At least one of these variables needs to be changing over time in a way that challenges you. The technical term for this is progressive overload. If you fail to do this right your body gets used to the stimulus and your results plateau. In fact increasing weight is a really overused variable.

Women get so stuck on trying to increase the weight on the bar, which can often lead to them making very small improvements to their physique and strength. Over the next two weeks we are going to look at the five ways you can progress your training with ease and confidence in our two part teaching call series.

What you'll discover

  • The importance of introducing new stresses on the body.
  • The five variables you can change in your training to make it harder.
  • You'll practice prescribing progressive overload to a training program and have a chance to apply progressive overload to your training.
  • You'll walk away with a clear framework for you to take into your training sessions so you can progress each session with ease and confidence.

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 233: How heavy should I be lifting to get stronger and create the body I love?

Episode 172: Strength Training 101

Episode 158: My top tips and tricks to help you lift more weight

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe

Episode 114: The key to taking your training to the next level

Episode 105: How to confidently choose the right weights in your training

Episode 104: Why you’re not making progress in your training with Libby Wescombe

Episode 89: How to train hard in a respectful way

This podcast is powered by Pinecast.

]]> no 1 Episode 239: The perfect conditions https://pinecast.com/guid/7d0c3dca-a3ae-41e6-ab71-a04c85677c71 Sat, 02 Dec 2023 16:04:15 -0000 00:20:49 Show notes

Are you waiting for the perfect conditions to start? What if the conditions are never perfect... Would you just start anyway? We have this idea that we need the conditions to be perfect to start. That we need to be fully healed, fully nourished, pain free, stress free, ready... to start. In today's episode, I talk about why we can't wait for the perfect conditions to start. I talk about how I was waiting for the perfect conditions to record my podcast while in Australia. I also read a very powerful blog that shook me to my core and helped me dance with the story I was telling myself about needing the perfect conditions.

What you'll discover

  • Why I didn't record a podcast for fifteen days
  • The story I was telling myself about needing the perfect conditions
  • Why we don't take action
  • Why waiting for the perfect conditions stops us from starting, or taking consistent action
  • Taking imperfect action is more powerful than not taking action
  • Seth Godin's blog on 'The perfect conditions'

Featured on the show

Seth Godin's Blog: The perfect conditions https://seths.blog/2023/11/the-perfect-conditions/

The perfect conditions "Somewhere, there is the ideal soil for growing mangoes. Or the best possible wave for surfing. Or the most romantic sunset for a proposal.  But it’s not right here and it’s not right now. Our success has a lot to do with how we dance with conditions that aren’t quite perfect"

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 238: A modern approach for changing your relationship with alcohol with Jessica Jeboult https://pinecast.com/guid/e5d00c1b-e59c-4147-a88e-0af8e96df2a1 Wed, 29 Nov 2023 16:04:16 -0000 01:22:12 Show notes

Today, my guest is Jessica Jeboult. Jess is the founder and creator of A Sober Girls Guide. A Sober Girls Guide is a modern community and program for women who want to change their relationship with alcohol. The community was inspired from Jess’s own health and sobriety journey and helps women explore and define their relationship with alcohol. In our conversation we talk about how Jess went from DJ in the hottest LA nightclubs to quittin’ booze, gettin’ sober and starting a business. We talk about our relationship with alcohol and why so many women have an unhealthy relationship with alcohol.

What you'll discover

  • Jess’s story and relationship with alcohol
  • What is sobriety really like? 
  • How do we know if we have an unhelpful/unhealthy relationship with alcohol 
  • Why so many people (women) drink
  • How to start your booze-free journey
  • How to tell your friends and family you are a sober girl
  • Socialising alcohol-free 
  • Jess’ community, group coaching, podcast and other biz stuff

Featured on the show

A sober girls guide website https://www.asobergirlsguide.com/

A sober girls guide programs https://www.asobergirlsguide.com/programs

A sober girls guide instagram  https://www.instagram.com/asobergirlsguide/

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 237: How you are thinking about your goals https://pinecast.com/guid/10329459-de01-4fd3-9fc4-67243f8808eb Mon, 13 Nov 2023 16:04:32 -0000 00:49:50 Show notes

We have these goals that we are working towards to help us achieve the body and life we want. But...how are we thinking about our goals, and what do we do when we feel like what we are doing isn't working. Should we keep going after the goal? How do we know whether we give up or keep going?

In this episode, I talk about vision and goal setting and the cost of goals. I share a process I use inside of Warrior School to help my Warriors know if they should change course of keep going with their goals. Discover why establishing your vision and goals and understanding the cost (and all the added benefits) of setting your goal is very important for anything you want to achieve.

What you'll discover

  • Where I learnt to create vision and goals from
  • The power of creating (and being clear on) your vision
  • How goals feed into your vision
  • How to think about your goals
  • What to do when you feel like it's not working or you want to give up
  • The cost of goals
  • Being okay with the cost
  • The process for deciding whether or not to keep going after the goal
  • The benefits and costs of goals
  • Being in alignment with your goals

Featured on the show

Little Black Stretch Pants By Chip Wilson https://www.amazon.ca/Little-Black-Stretchy-Pants-Wilson/dp/1948122340

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 146: Is your vision and goals, yours?

Episode 140: Knowing what you want and how to get it

Episode 133: How to believe in yourself and get turned ON!

]]> no 1 Episode 236: Readiness and delaying https://pinecast.com/guid/ea24629b-0fff-4eaf-bb5b-b0b54f034bd3 Fri, 10 Nov 2023 16:04:56 -0000 00:29:58 Show notes

Have you been delaying starting something because you feel like you need to be more ready? Are you not taking action towards your goals because you feel like you need to be more prepared? A lot of us have this idea that we need to be more prepared to start. In today's episode, I talk about why you can't wait until you're ready to start and why right now is the right time.

What you'll discover

  • The importance of being clear on your vision and goals
  • The one thing that stops us from taking action
  • Why we delay taking action
  • The consequences of prolonging decisions
  • How to move through resistance
  • Why you can't wait until you feel ready to start
  • Some wise words from a Warrior on starting
  • When delaying can be beneficial

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 235: How to honour your growth on the journey

Episode 232: Pressure creates power

Episode 219: Self-discipline, patience and committing to the plan

Episode 217: Resistance and readiness

]]> no 1 Episode 235: How to honour your growth on the journey https://pinecast.com/guid/fa6d8b73-8012-4696-9698-5b8a2beab2c9 Mon, 06 Nov 2023 16:04:01 -0000 00:45:04 Show notes

Celebrate all of your wins, big and small! Even though you may not yet have the physical results you're after (yet), you are probably already feeling more energised, sleeping better, having better cycles, and having a healthier relationship with food, your body, and training. Here's to consistency! And honouring your growth on the journey ahead.

In today's episode, I talk about how to 'stay the course' when you feel like it's not working, things get though or you wanna give up. I share a three step framework that will help you honour your growth and help you move forward towards your goals more effectively and efficiently.

What you'll discover

  • The importance of knowing your vision and what you want
  • How your vision determines your course
  • Finding the right 'path' for you
  • Why we find it hard to stay the course
  • The importance of honouring your growth during the journey
  • My three step framework for staying the course

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 200: Celebrating episode 200 (and staying the course)

Episode 177: Claiming your wins and demanding more from yourself

Episode 167: How to know if you&#x27;re on the right track and why the all-or-nothing approach doesn&#x27;t work

Episode 165: The importance of an elegant mind [a warriors mindset]

Episode 163: What the journey [to results] really looks like

Episode 153: How to overcome uncertainty and enjoy the process

Episode 146: Is your vision and goal, yours?

]]> no 1 Episode 234: Breaking through fat loss plateaus with intermittent energy restriction https://pinecast.com/guid/6a4cdc3d-c027-43b8-9d57-6f6df88472aa Fri, 03 Nov 2023 15:04:32 -0000 00:54:30 Show notes

Did you ever hit a plateau while trying to reach your body composition goals?

Intermittent energy restriction could be a powerful approach to use after you've built a strong foundation to help you reach your goals! Studies have shown that this approach to dieting and fat loss could help us to overcome the adaptation that causes the plateau while minimising muscle mass loss and maximising fat loss.

In today's episode, I talk about the research behind intermittent energy restriction and how I applied it to The Warrior Queen 2.0 Challenge.

What you'll discover

  • Why women find it hard to achieve their body composition goals
  • The importance of building a strong foundation and being in a healthy body
  • Adaptive thermogenesis
  • Constant energy restriction VS Intermittent energy restriction
  • The research and results on intermittent energy restriction and fat loss
  • How I adapted the approach for Warrior Queen 2.0 Challenge
  • Cycle syncing intermittent energy restriction approach
  • The results from the approach over a nine-week period

Featured on the show

Research Article Intermittent energy restriction improves weight loss in obese men: the MATADOR study

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 233: How heavy should I be lifting to get stronger and build the body I love? https://pinecast.com/guid/5227bf36-8034-4139-8bca-610396ce043f Sat, 28 Oct 2023 19:04:13 -0000 01:04:31 Show notes

"How heavy should we be training? Can you speak to more of that as far as going to failure or rep numbers" 

I was asked this question last week. So, In today's episode, I talk about how much weight we should be lifting to get stronger and build the body we love. I talk about the three different types of strength and how to improve them. I share key weight milestones for the squat, deadlift, pull-up, push-up and strict press and how to work towards them.

What you'll discover

  • The importance of removing distractions during training
  • How to get more out of your training sessions
  • The three types of strength and how to include them into your training
  • How to improve the three types of strength
  • What weight you should be lifting
  • The importance of progressive overload
  • Key weight milestones for the squat, deadlift, pull-up, push-up and strict press
  • The importance of testing your strength

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes****

Episode 172: Strength Training 101 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

Episode 158: My top tips and tricks to help you lift more weight https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000596122235

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 114: The key to taking your training to the next level https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000562599301

Episode 105: How to confidently choose the right weights in your training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555628955

Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 89: How to train hard in a respectful way https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000543090947

]]> no 1 Episode 232: Pressure creates power https://pinecast.com/guid/3e7357b6-8e8e-433b-bf4e-d737fc357d94 Wed, 25 Oct 2023 15:04:50 -0000 00:37:25 Show notes

Do you ever feel pressure to do something that you don’t really want to do? Do you place a lot of pressure on yourself to do things perfectly or right? Does feeling pressure stop you from doing something? I believe pressure can be powerful when applied in the right way, and at the right time. In today’s podcast EP, I talk about pressure - applying pressure, the right type of pressure, how to apply pressure, external versus internal pressure and the importance of pressure. Pressure when used well is power. I ask you four questions that will help you get clear on your pressure story.

What you'll discover

  • Where this idea of pressure came from
  • The root meaning of pressure
  • How I think about pressure and how I use it in my life, biz and training
  • External versus internal pressure
  • Why the problem isn’t pressure
  • How are when to apply pressure
  • How pressure gives you power
  • How the correct does of pressure will help you achieve your goals 

Featured on the show****

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 231: Gaining confidence and sustainability through specificity and flexibility https://pinecast.com/guid/817c82a6-812a-432f-985d-813540d9b212 Sat, 21 Oct 2023 16:04:08 -0000 00:46:34 Show notes

We need the structure and the flexibility to make sure our plans and strategies are successful and sustainable. It's not just about having specific plans - we also need the ability to adapt and modify them when needed.

The more specific we are, especially at the start of our journey, the more confident we feel. As we get further into our journey we can utilise flexibility more, which helps us sustain our training. The trick… Is knowing when and how to use them.

In today’s episode, I talk about how to create more specificity with your health and fitness and why it’s important in helping you achieve what you want. I also discuss the importance of being flexible with your plans and systems and why being able to confidently adapt them is the key to success.

What you'll discover

  • What is specificity and how does it create confidence?
  • What is flexibility and how does it create sustainability?
  • The problem with getting our health and fitness information from social media
  • How and when to be more specific when it comes to your health and fitness
  • How to create flexibility within your systems
  • Why having the skill and confidence to adapt and modify your plans and strategies is the key for your success
  • How and when to be more flexible when it comes to your health and fitness

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 219: Self-discipline, patience and sticking to the plan Episode 209: Ditchin’ perfectionism and the all-or-nothing approach Episode 202: Adaptability and being unbeatable Episode 177: claiming your wins and demanding more from yourself Episode 165: The importance of an elegant mind [a Warrior&#x27;s mindset]

]]> no 1 Episode 230: Is Warrior School right for you? (Warrior School turns three) https://pinecast.com/guid/6449ccec-e734-413d-a575-8510075fe2c7 Wed, 18 Oct 2023 15:04:08 -0000 01:14:07

SHOW NOTES

Warrior School (WS) Turns Three on October 21st (that's in three days), so I decided to do a full EP to celebrate her and you. I’ve actually never done a full EP on WS and I owe her that - so here she is… if you’ve been wonderin’ about her and if she’s right for you I’m gonna dish out the dirt and the deets on her and I invite you to join her, if it feels right for you.

WHAT YOU WILL DISCOVER

  • What is Warrior School
  • Warrior Schools mission
  • How WS will help you play the new game
  • How WS works and what ya get
  • The secret behind the success of the Warriors
  • The Warrior Way Model
  • What our work together actually looks like
  • The next steps you can take if you feel WS is right for you
  • The investment and your invitation
  • Why we can celebrate ourselves and demand more from ourselves - at the same time
  • A few cool announcements of whats to come in 2024

FEATURED ON THE SHOW

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

]]> no 1 Episode 229: Is training hard bad for female hormones and health? https://pinecast.com/guid/7f206f68-2e76-4d04-9075-3260e6712641 Sat, 14 Oct 2023 16:04:48 -0000 00:39:11 SHOW NOTES

Is cardio or HITT the villain for your health and hormones? If so, does that make strength training batman?  There are claims out there that if you do cardio you’ll stress your body and create hormonal chaos. Are these true?

In today’s episode, I talk about the effects of cardio on your health, hormones and immune function. We look at the current research on HIIT training and its role in inflammation, PMS, health and body composition.  I talk about the difference between short term inflammation versus chronic inflammation and why you can train hard and still be healthy.

WHAT YOU WILL DISCOVER

  • What is true HIIT training
  • The claims being made in the metabolic and cycle-syncing space against HIIT and why they aren’t (totally) true
  • Current research on HIIT training and its role in inflammation
  • Current research on HIIT training and its role in managing PMS
  • The difference between short term inflammation versus chronic inflammation
  • Why the inflammation created from exercise is good
  • Strategies to support you and your training during the luteal phase of you cycle
  • Why women can train hard and how to do it in a respectful way
  • How to include HITT into your training

FEATURED ON THE SHOW

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

RELATED PODCASTS

Episode 227: The best sprint intervals for metabolic health and fat loss

Episode 192: How hormones affect your training (the menstrual years)

Episode 185: HITT training for fat loss and metabolic health

]]> no 1 Episode 228: How long does it actually take to get results? https://pinecast.com/guid/31dca005-7f91-42a2-891b-8244f4859243 Wed, 11 Oct 2023 15:04:23 -0000 00:53:00 SHOW NOTES

“How long will it take to get the results I want?”

I get asked this a lot. 

In today's episode, I talk all about timelines! How long it actually takes, how to powerfully measure your progress and why having a plan and strategy that has a timeline of years is really important. I talk about key milestones to work towards and what to do when you feel like you’re not making progress.

WHAT YOU WILL DISCOVER

  • How long it actually takes to get results
  • Why I don’t measure progress in terms of time (days, week, months)
  • A more powerful way to measure progress
  • What determines how we move forward
  • Key milestones to work towards to help you get more energy, build insane strength and create the body you love
  • What to do when you feel like you’re not making progress

FEATURED ON THE SHOW

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

RELATED PODCASTS

Episode 85: How long does it take to get results? https://open.spotify.com/episode/75ydxQvuvUMycWnb0Q9eRm?si=1Db60FK5R8OCYPjEZk-Cqw

Episode 74: The roadmap to results https://open.spotify.com/episode/5Yv1ZXVOuFSUSYLspI5Kki?si=EMoXj34bQCyj5np1jpLO2w

]]> no 1 Episode 227: The best sprint intervals for metabolic health and fat loss https://pinecast.com/guid/7196af12-7c02-45bc-baa7-270e699c8978 Sat, 07 Oct 2023 15:04:05 -0000 00:51:28

SHOW NOTES

You’ve been told that sprint intervals are great for you as you age. They help fat loss and improve metabolic health. But you aren’t sure how to approach them.

In today’s episode, I talk about the best sprint intervals for women and which produce the greatest results. I also talk about how to add them into your training program.

WHAT YOU WILL DISCOVER

  • What is true sprint interval training
  • How it improves both your metabolic health and body composition
  • The research on sprint interval training in women
  • Which protocols produce the greatest reward for women
  • How to include it into your training

FEATURED ON THE SHOW

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

RELATED PODCASTS

Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=d019117291f04ee4

Episode 185: HIIT Training for fat loss and metabolic healthhttps://open.spotify.com/episode/09yyxYQWf5W2EVZJMWtdJf?si=ac58c388a21f4b9c

]]> no 1 Episode 226: The training sweet spot https://pinecast.com/guid/1876268c-1d85-4bed-b434-2ac356d82b97 Wed, 04 Oct 2023 16:04:29 -0000 00:34:07

SHOW NOTES

When it comes to training one of the hardest things is knowing what to do. But what’s even harder is knowing how to fit it all in - how to balance it - I call it ‘finding your sweet spot’. In today’s episode, I talk about finding your training sweet spot and how you can create your ideal training practice using it. New groundbreaking research and work is showing that our 30s and 40s are the sweet spot to prepare well for the perimenopause and menopause transition.

WHAT YOU WILL DISCOVER

  • What is your training sweet spot
  • How to find your training sweet spot
  • How to create a well-balanced exercise program
  • The hormonal changes that happen during our 40s and 50s and how to create an exercise program that support these changes
  • The three pillars of training that are essential in our training program 

FEATURED ON THE SHOW

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 225: Conquer your first pull-up (a course by Warrior School) https://pinecast.com/guid/b22e5c8c-0e4a-431d-b120-2ceca1797923 Sun, 01 Oct 2023 00:00:57 -0000 00:16:41 I’m obsessed with helping women work towards their first strict pull-up. I’m so obsessed I created a course on ‘how to conquer your first strict pull-up’.

The conquer your first strict pull-up course is broken down into seven sections and has eleven lessons. And… the star of the show … a very cool and in-depth program broken down into four key milestones.

I know, you probably just wanna get into the program. To the fun, juicy stuff. But a key part of this course is understanding how it all fits together.

That’s why I didn’t just write a pull-up program. I want you to have the whole storyline. All the juicy deets.

The course will help you understand how to conquer your first pull-up through education, videos, a clear plan and a very structured program.

This course is for women, or people, who train and have never done a pull-up before, or who have previously done one but haven’t in a long time.****

WHAT YOU WILL DISCOVER

  • Why I created the course
  • What's in the course
  • Who's it for
  • How the course will help you conquer your first strict pull-up

IT LAUNCHES TODAY - SEPTEMBER 30

HERE'S THE LINK TO BUY IT https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

FEATURED ON THE SHOW

The conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 224: Getting ‘Up to Speed’ on the science of women’s health and performance with Christine Yu https://pinecast.com/guid/143aba10-f226-4a26-8470-7b80b310e30c Wed, 27 Sep 2023 15:04:05 -0000 01:13:15

SHOW NOTES

In today’s episode, I’m joined by Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health. She especially loves telling stories about the intersection of sports science and women athletes, so she wrote a book about it - 'UP TO SPEED: The Groundbreaking Science of Women Athletes'. 

I read her new book ‘Up to Speed’ earlier this year. It inspired a few podcasts during my podcast sprint and as soon as I finished it I jumped into my email to ask Christine if she’d come on the podcast to talk about her work and book. So, kindly accepted my invitation and we sat down one afternoon over a hot drink and had a chat about the new groundbreaking science of women athletes and how it's changing how we play the game.

WHAT YOU WILL DISCOVER

  • How Christine became a journalist writing about women’s sports
  • Why Christine is passionate about diving into “taboo topics” instead of avoiding them
  • The books and experiences that inspired her book, Up to Speed
  • The biggest thing she learnt during her research and writing when it comes to females in sport
  • Her experiences of being an active woman and training in her 40s
  • Why have women been neglected and misrepresented by the sports science field and what’s the impact of this?
  • What can we do to close this gap
  • How the latest science can help women achieve their athletic potential
  • The importance of both qualitative and quantitative research when it come to females and training 
  • The books and experiences that inspired ‘Up to Speed’
  • The process of writing her book - how she approached it and what surprised her the most when researching and writing it
  • Is it really downhill after 40? - what it means to be a lifelong athlete (what facilitates our ability to be physically active and what gets in the way of it).
  • Her next project

FEATURED ON THE SHOW

Christine Yu Website https://www.christinemyu.com

Christine Yu Instagram https://www.instagram.com/cyu888/

Christine Yu ‘Up to Speed’ Book https://www.amazon.com/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 223: Q+A part 2 (The Warrior Renaissance, the perfect training space, when to get a massage, why fasting is more stressful for women and how to improve your sleep) https://pinecast.com/guid/2582518d-bcad-464e-89e9-738669bfc23b Sat, 23 Sep 2023 15:04:50 -0000 01:30:49 SHOW NOTES

In today’s episode, I do part two of a hot Q&A episode. Here's what you'll discover:

  • What do I mean when I talk about reinvention and creating your second life 
  • What does a perfect training practice space look and feel like
  • When’s the best time to get a massage
  • Why fasting is more stressful for women than men
  • How to improve your sleep

FEATURED ON THE SHOW

Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting

Dr Andrew Huberman - Sleep toolkit: Tools your optimising sleep https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/

Matthew Walker Why we sleep book

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

RELATED PODCASTS

Episode 122 Q&A Special (How I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts)

Episode 144 Q&A (time: 40:55 - CrossFit and Low LEA) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274

Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

Episode 34: Why I don’t recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

]]> no 1 Episode 222: Q+A Special (how I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts) https://pinecast.com/guid/77afaf6f-9efc-4b13-a1c9-edfe44ac025a Wed, 20 Sep 2023 15:04:39 -0000 01:33:25 SHOW NOTES

In today’s episode, I do a hot Q&A episode. Here's what you'll discover:

  • What I think about my whoop and what I’ve learnt after wearing it for a year
  • The impact of alcohol on hormones
  • How should you breathe and brace for your lifts

FEATURED ON THE SHOW

Huberman lab podcast: What Alcohol Does to Your Body, Brain & Health https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

RELATED PODCASTS

Episode 144: Q&A special part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274

Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288

Episode 86: How to get more out of our training with Dr Caity Haviner https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=100053874331

]]> no 1 Episode 221: Understanding lab and hormone testing with Nat Kringoudis (the hormone revolutionist) https://pinecast.com/guid/f64c9560-9c7d-4d32-bf37-6960457e3390 Sat, 16 Sep 2023 15:04:28 -0000 01:15:35 Show notes

In today’s episode, I talk with Nat Kringoudis (AKA the hormone revolutionist).  Nat is a health care practitioner who has over 20 years of experience, Author, Speaker and all-round natural fertility expert. She’s also the founder of Melbourne women’s health clinic, The Pagoda Tree, creator of Yo’Nuts and producer of HealthTalks TV and most recently 2 x Best Selling Author with her new book Beautiful You. 

But what does she r_eally _do? She makes women’s hormones happy.

I wanted to put Nat in the hot seat to talk about hormone testing and how to understand your lab test results. 

WHAT YOU WILL DISCOVER

  • Nat’s powerful work revolutionising women’s hormones
  • PCOS and how to understand and treat your symptoms
  • The three different types of hormone testing 
  • The pros and cons of blood tests
  • What to look for when testing hormones
  • How do we understand our lab tests
  • What to do if the blood test comes back 'normal’, but you don’t feel ‘fine’
  • Why you don’t feel fine even though your blood tests say otherwise
  • Hormone changes during perimenopause and menopause 
  • How to support our hormones during our 40s and 50s
  • Hormonal support  and HRT
  • Nat’s membership and masterclasses

Featured on the show

Nat Kringoudis Instagram https://www.instagram.com/natkringoudis/

Nat Kringoudis Website https://linktr.ee/natkringoudis

Nat Kringoudis Membership https://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 220: Is it all downhill after 40? https://pinecast.com/guid/c1c20047-bfb9-46ff-acc7-3f01aa96bedf Wed, 13 Sep 2023 15:04:49 -0000 00:23:05 Show notes

In today’s episode, I talk about the cultural change that’s causing us to be more stressed than ever and why when we hit our 40s we feel like we’ve been ambushed by stress. I talk about the idea of ‘old game versus new game’ when it comes to our health and fitness and how new groundbreaking research is changing how we ‘play the game’ as women.

WHAT YOU WILL DISCOVER

  • The cultural change that’s causing us to be more stressed than ever
  • Why when we hit our 40s we feel like we’ve been ambushed by stress
  • Outdated beliefs about ageing and menopause
  • The new groundbreaking research that’s change how we ‘play the game’ as women
  • How to prepare well for menopause and beyond (our ‘second life’)
  • Why you need to get clear on who you need to become to age powerfully
  • Why you need to stop blaming perfectionism for not doing the work
  • Your invitation into Warrior School

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 219: Self-discipline, patience and committing to the plan https://pinecast.com/guid/b1ecb45c-ec97-4a62-9fe2-5f91867f5380 Sat, 09 Sep 2023 15:04:45 -0000 00:58:27

Show notes

When you think about self-discipline do you think about punishment, restriction, and being boring?

What if I told you that self-discipline isn’t any of those things? It’s actually about freedom, adaptation, novelty and the biggest acts of self-love you can give yourself… 

Blows your mind to think of it that way, doesn’t it?

In today’s podcast episode, I talk about getting clear on your future self and why being disciplined and pushing yourself above your baseline is an act of self-love. I offer you a different way to look at discipline and the importance of setting standards for yourself. I share how to know if you are ‘on the right path’ and why so many of us having trouble with commitment.

WHAT YOU WILL DISCOVER

  • Why you need to push yourself above your baseline
  • Getting clear on your future self
  • How stoicism views self-discipline
  • Why self-discipline isn’t about being restrictive, non-spontaneous, and boring
  • The importance of setting standards for yourself
  • Why I don’t agree with the big movement around self-acceptance and self-love
  • What self-acceptance means to me
  • How to tell if you’re on the right path 
  • The importance of patience, small constant actions and high-value future decisions
  • Why do we have trouble committing to things and how we can overcome it
  • Your invitation to Warrior School

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 218: Recap of Confidently Ever After Tour (finding your baseline) https://open.spotify.com/episode/2fQQIMSYOILu4owGZHF59x?si=976d91358a6349e6

Episode 202: Adaptability and being unbeatable https://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=a4c6e7a8d4804dc2

Episode 196: Personal responsibility, taking ownership and regulating ourselves https://open.spotify.com/episode/4FrhHL0fFw8bDTlSslQIPa?si=e1a5508bade8485f

Episode 177: Claiming your wins and demanding more from yourself https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=d4fc785b492f49dc

Episode 165: The importance of an elegant mind (the Warriors mindset) https://open.spotify.com/episode/1dA8ZfL50ZDN4iSnhDnVw5?si=b7f6fbb0ef8047fd

]]> no 1 Episode 218: Recap of Confidently Ever After Tour https://pinecast.com/guid/0515972b-15c4-485b-906d-4c66843a8f96 Wed, 06 Sep 2023 15:04:09 -0000 00:53:34 Show notes

Last year I set a goal to take Warrior School on Tour - to run three live events in three different countries. Last Saturday I just wrapped up my last leg (event) of the tour here in Vancouver.  In today’s episode, I give a recap of the Confidently Ever After Tour. I share how I brought this goal to life, how each event ran, and what didn’t do to plan. I share some secret behind-the-scenes audio footage from the event and my learnings and reflections for the 2023 Confidently Ever After Tour.

WHAT YOU WILL DISCOVER

  • Why I ran three live events in three different countries 
  • How I brought this goal to life 
  • What confidently ever after is
  • How the event ran and what didn’t go to plan
  • The Three Acts of Confidence
  • Audio clips from the events of the Warriors talking about their confidently ever after
  • The sacred perception activity

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 177: Claiming your wins and demanding more for yourself (the power of self-celebration) https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=kuj2dQkYTMyzTn12qdJpsQ

Episode 124: How can we be more confident with Sina King https://open.spotify.com/episode/3GPOji468UfJvDGtwJBjXY?si=62be3316d4004a50

]]> no 1 Episode 217: Resistance and Readiness https://pinecast.com/guid/3f23263d-e577-4828-8224-d662f02b724e Sat, 02 Sep 2023 15:04:59 -0000 00:40:43 Show notes

In today’s episode, I talk about resistance and readiness. A lot of us won’t take action because we feel we aren’t ‘ready’. These feelings of doubt, fear, overwhelm, and confusion produce an overall feeling of unpreparedness. I talk about why we don’t have to feel great, sure, less overwhelmed or ready to take action. I share my process for producing urgency and taking action.

WHAT YOU WILL DISCOVER

  • How I look at resistance and readiness
  • Why do you struggle to take action
  • How focusing on energy and behaviour helps override emotions
  • How focusing on energy and behaviour helps us take action
  • The role of self-confidence in helping us feel ready
  • My process for overcoming resistance, producing urgency and taking action
  • Things I’ve done before I was ready

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 188: The power of trying it on https://open.spotify.com/episode/2x7IXk2hhKxlLON8c9tXB0?si=cfdd3994927e4e24

Episode 167: How do know if you are on the right track and why the all-or-nothing approach won’t work https://open.spotify.com/episode/6WgjH6qbOLLGJJwGq0lT1r?si=0498d57b2ee94e76

Episode 163: What the journey to results really looks like https://open.spotify.com/episode/7AH9X9DSWUFuzf9F758w5T?si=53b8c90b637248c8

Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=d774dab00d214d4d

Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=c76404e7e7cb4648

Episode 133: How to believe in yourself and get turned on https://open.spotify.com/episode/5t9uhKlFVVUiSFGEK1wkKn?si=46bc74a20fbc4fa7

]]> no 1 Episode 216: Natural birth control, natural conception and the Symptothermal Method with Jessie Brebner https://pinecast.com/guid/41e25b12-56f7-4720-820a-910ebdf6260e Wed, 30 Aug 2023 15:04:39 -0000 01:36:31 SHOW NOTES

Did you know that your fertile window can be up to six-nine days long?  And that you can take control of your fertility and conception by tracking some key biomarkers.

My guest today, is Jessie Brebner. Jessie is a certified Symptothermal Method Instructor with the Natural Family Planning Teachers Association of the United Kingdom.

Combining her passion for natural birth control, natural conception and the Symptothermal Method with her creative flare, she created and developed Fertility Charting Journals – one of the first high-quality, hard-backed A4 journals designed specifically for users of Fertility Awareness-Based Methods (FABMs) to chart their menstrual cycles.

Jessie spends her life raising a little human and working with people from all around the world to de-mystify the menstrual cycle. She provides comprehensive, evidence-based education, resources and guidance to her clients as they transition off hormonal/non-hormonal contraceptives and onto the Symptothermal Method. 

Jessie can fully support you whether you are trying to conceive, trying to avoid pregnancy, or are interested in using the Symptothermal Method to track your hormonal health.

WHAT YOU WILL DISCOVER

  • Jessie’s story and work
  • The Symptothermal Method
  • Our fertility window (it’s longer than you think!)
  • How effective is FAM compared to the pill
  • Fertility biomarkers and Charting tools
  • Why there’s no such thing as a late period
  • Why some women don’t have the “perfect textbook cycle”
  • Jessie’s thoughts on the ‘new over-the-counter pill’
  • Jessie’s work, resources and courses

FEATURED ON THE SHOW

Fertility Charting Instagram https://www.instagram.com/fertilitycharting/

Fertility Charting Website https://fertilitycharting.com.au/start-here/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 215: Taking the stress and overwhelm out of gut healing with The Gut Goddess https://pinecast.com/guid/469526c1-7d54-45a3-8a4b-8903761f34d3 Sat, 26 Aug 2023 15:04:08 -0000 01:36:09 SHOW NOTES

In today’s EP, I’m joined by Madisen (AKA The Gut Goddess). Madisen has a Master of Science in Holistic Nutrition and is Primal Health Coach. She spent a decade of her life trying to ‘heal her gut’ - doing all the restrictive gut healing diets (everything from vegan to carnivore), spending thousands of dollars on supplements, and bouncing around from practitioner to practitioner, all to be left with lingering bloating, loose stools, acne, fatigue, a long list of foods to avoid and no hope she would ever feel normal again.

In 2016, she completed started her Master of Science in Holistic Nutrition, and soon after started working with a coach.  It was during this time that she learned all about the nervous system, hormones, stress and metabolism and how they ALL impact the gut. She now helps people heal their gut through her group coaching program and one-on-one coaching.

WHAT YOU WILL DISCOVER

  • Her gut story and work
  • How the digestive system works
  • How stress impacts the gut
  • Diarrhoea and constipation 
  • Food foundations for gut health
  • Five foundations in her gut healing approach
  • Minerals and gut health
  • How to gut impacts hormones
  • Movement and gut health
  • How you can work with Madisen

FEATURED ON THE SHOW

The Gut Goddess Instagram  https://www.instagram.com/the.gut.goddess/

The Gut Goddess Website https://www.thegutgoddess.com

Nourished Babes Podcast  https://open.spotify.com/show/1o3EQ8sVj5tZdYdcOoi5kz?si=hGBJQ3u5SICOob0EC5Vvxw

Gut Goddess Academy https://www.thegutgoddess.com/gutgoddessacademy Applications open end of August, 2023

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 214: Playing to win https://pinecast.com/guid/cb931ab5-da79-4a8e-a8e7-31cb0e5ee2bb Wed, 23 Aug 2023 15:04:43 -0000 00:41:06 Show notes

What do results mean to you? What does winning mean to you? What does playing to win look like for you for the four months?  What could stop you from achieving that?

In today’s episode, I talk about our theme and mission for our next event inside of WS - Warrior Queen 2.0: Playing to Win. I discuss where I got the inspiration from, the definition of ‘play’ and ‘win’ and why they are important. I talk about the importance of playing the game (well) and why winning helps us stay motivated.

WHAT YOU WILL DISCOVER

  • Recap of Confidently Ever After Nashville
  • What’s going on inside of Warrior School
  • The importance of being adaptable and flexible
  • What to do when things don’t go to plan
  • Warrior Queen 2.0 - ‘play to win’
  • The definition of ‘play’ and ‘win’ and why they are important
  • How we can play to win in our training (and lives)
  • Four questions to help you win over the next four months (above)

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 213: How to include mobility and flexibility in your training program to prevent injury and feel good when you train https://pinecast.com/guid/31002e32-eedd-4a68-b96f-97cc0bbac581 Sat, 19 Aug 2023 15:04:31 -0000 01:00:00 Show notes

How do you build quality muscle? How do you get stronger? How do you feel good when you train? How do you prevent injuries?

In today’s episode, I talk about the importance of mobility and flexibility and how to include them in your training program. I share how I approach them in my training and how I teach them inside Warrior School.

WHAT YOU WILL DISCOVER

  • Understanding what mobility and flexibility are
  • The two types of mobility
  • How to Build Mobility (two ways)
  • A few foundations I teach inside Warrior School
  • How much should we be doing?
  • How to include mobility and flexibility in your training program 
  • The cycle and stretching 

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 141: the resilience of the human body with physiotherapist Frances Brown https://open.spotify.com/episode/72ft22YzdhZ8QN8VRTPu5B?si=de201e489f1d4190

Episode 131: Why flexibility is a key part of building a foundation with Lucas Aaron https://open.spotify.com/episode/65E3lpL5xjOLMzOeQEQlkQ?si=c9c6fe0c702948c8

Episode 130: How to move through pain and injury https://open.spotify.com/episode/3Q1gXGcjLUkEma9jInkXxf?si=8cea9f27f6e041ea

]]> no 1 Episode 212: Taking ownership and asking yourself what’s possible with Kitty Bloomfield https://pinecast.com/guid/c939eaa8-ad0c-4d6a-8767-b3386972ecdc Wed, 16 Aug 2023 15:04:01 -0000 01:08:07

**Show notes **

In today’s episode, I’m joined by one of the coolest women I know - Kitty Bloomfield. Kitty and I first connected a few years ago, online. We’ve been on each other’s podcasts multiple times and we chat several times a week via WhatsApp. One day over several long voice messages we decided to record a podcast on this topic! 

Kitty and I share the same worldview and belief systems when it comes to creating the body and life you want. I wanted to put Kitty in the hot seat to talk about why we need to be better at taking ownership of our choices and lives, how we can take more responsibility and how to overcome our fear so we can see what’s possible for ourselves and our lives. Kitty also talks about her limiting believes and how she makes decisions in her life.

What you will discover

  • Why comparison isn’t helpful
  • The importance of taking ownership and responsibility
  • How coaching can help you learn how to lead yourself more powerfully
  • Kitty’s work with Greta to help her overcome limiting beliefs 
  • Playing to our strengths and being okay with the fact we aren’t good at everything
  • How Kitty makes decisions in her life and why fear doesn’t hold her back
  • The importance of having a powerful table
  • The role of possibility in helping you achieve your goals

Featured on the show

Kitty Bloomfield Website https://www.nustrength.com.au

Kitty Bloomfield Instagram https://www.instagram.com/kittyblomfield/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 196: Personal responsibility, taking ownership and regulating ourselves https://open.spotify.com/episode/4FrhHL0fFw8bDTlSslQIPa?si=6b0dbe8647f44492

Episode 177: Claiming your wins and demanding more form yourself  https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=3345eb475e9a48f8

Episode 165: The importance of an elegant mind https://open.spotify.com/episode/1dA8ZfL50ZDN4iSnhDnVw5?si=75ff71159eb44fd5

Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=b5f7b55b3c344cf3

Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=591f0a44babc4a3e

Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa

]]> no 1 Episode 211: How to stay motivated in your training https://pinecast.com/guid/ecc008fe-41cc-416c-ac97-f96fcfc9524f Sat, 12 Aug 2023 15:04:13 -0000 00:52:05 **Show notes **

Have you ever felt just blah in your training? Are you feeling unmotivated to train?  How do we stay motivated in our training so we can get the results we want?

In today’s episode. I talk about motivation. I bring in ideas from my mentor Ester Perel to help us see how we can build a long-term committed relationship with training, that’s fun and gets us results. I talk about why most programs don’t work and what you need to do to stay motivated in your training.

**What you’ll discover **

  • Why do we lose motivation?
  • What do we need to do to help us stay motivated in our training
  • Key elements in all relationships - passion, desire, playfulness, intimacy
  • The importance of having structure AND novelty in your training
  • Why a lot of programs don’t work
  • Getting clear on your expectations and how you’ll meet those in your training
  • How to cultivate pleasure in your training
  • Why do we need to do the boring work

Featured on the show

Esther Perel  https://www.estherperel.com

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 210: Dietary Supplements for health and performance https://pinecast.com/guid/92aa3ea4-9f11-4756-ac52-858dcc23ae1a Wed, 09 Aug 2023 23:04:33 -0000 01:00:05 Show notes

In this today’s episode, I talk about key supplements for health and performance. I talk about the benefits of liver and oysters and the importance of minerals. I share the current research on dietary supplements for performance, particularly in women, and if, or how, we should supplement during the luteal phase of our menstrual cycle.

WHAT YOU WILL DISCOVER

  • Benefits of liver and oysters
  • Importance of magnesium, sodium and potassium
  • Dietary supplements for performance (caffeine, creatine, beta-alanine)
  • How should women supplement during the luteal phase?

*Disclaimer - The Warrior School podcast is for general informational purposes only. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your primary healthcare practitioner for support and advice.

Featured on the show

Satureé https://www.saturee.com.au

Satureé Affiliate Code and Link Code: WARRIORSCHOOL Link: https://lddy.no/1go0u

Realfoodgangstas (Eastwest healing) https://www.instagram.com/realfoodgangstas/

Loren De La Cruz (Innate Fertility) https://www.instagram.com/innate_fertility/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 151: Fertility, progesterone and minerals with Loren De La Cruz https://open.spotify.com/episode/7nEZywf66XfALVKSRuCNnQ?si=9RFlWkm9QqWek2dLw_A2NA

]]> no 1 Episode 209: Ditchin’ perfectionism and the all-or-nothing approach https://pinecast.com/guid/7ab9652a-b0ff-46cd-84f2-41714ed89ecd Sat, 05 Aug 2023 15:04:29 -0000 00:43:11 **Show notes **

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? 

This is an example of ‘all-or-nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to health and fitness. But often, it’s not very helpful.

In today’s episode, I talk about why all-or-nothing thinking is common, but not helpful and how chasing perfectionism can stop us from taking action. I also share some common examples of all-or-nothing thinking and I give you some hot tips to help you change your mindset around your training and health. 

What you will discover

  • Understanding what ‘All-or-Nothing’ thinking is
  • Why All-or-nothing thinking is common
  • How perfectionism can stop us from taking action
  • Common examples of ‘All-or-Nothing’ thinking when it comes to fitness and nutrition
  • What you can do to change your mindset so you can achieve your goals
  • Learn what ‘and’ thinking is and how it could help you shift your mindset
  • How to confidently adapt and modify your training, food and plans for long-term success

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 188: The power of trying it on https://open.spotify.com/episode/2x7IXk2hhKxlLON8c9tXB0?si=cfdd3994927e4e24

Episode 167: How do know if you are on the right track and why the all-or-nothing approach won’t work  https://open.spotify.com/episode/6WgjH6qbOLLGJJwGq0lT1r?si=0498d57b2ee94e76

Episode 163: What the journey to results really looks like https://open.spotify.com/episode/7AH9X9DSWUFuzf9F758w5T?si=53b8c90b637248c8

Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=d774dab00d214d4d

Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=c76404e7e7cb4648

Episode 133: How to believe in yourself and get turned on https://open.spotify.com/episode/5t9uhKlFVVUiSFGEK1wkKn?si=46bc74a20fbc4fa7

]]> no 1 Episode 208: How can I support myself during times of stress (part two) https://pinecast.com/guid/a69b6e56-0359-49c5-a0b7-a19ff511156d Wed, 02 Aug 2023 21:31:50 -0000 01:07:07 Show notes

Q - “As a coach, how do you lead your clients when they feel they don’t have the capacity to change their energy leaks? i.e.: Relationships, kids, work, finances. As in, they can’t see a way out of their stress” AND Q - “What if you can see that a client is stressed but won’t acknowledge it or adapt? Would it be asking them how her food intake, sleep, etc., to get them to dig deeper?”

I was asked these two questions last week, so I thought I’d jump on and record my answers. In today’s episode, I talk more about stress. I share more about how I help women acknowledge and understand stress. I also talk about how to measure stress, the importance of resilience and energy.

What you will discover

  • What I’m doing in my training right now
  • How I lead women when they feel they don’t have the capacity to change their stressors?
  • How I help women acknowledge and understand their stress
  • What is health?
  • Different stress conditions
  • How to acknowledge and adapt to stress
  • Looking at how we are “actually living”
  • The importance of resilience 
  • The importance of fun

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 205: How can I support myself in times of stress https://open.spotify.com/episode/3UFqvp7hL91O8r7VHXi9XY?si=bcef31a5756e4086

Episode 202: Adaptability and being unbeatable  https://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=795fb57146ff4cb7

Episode 186: How to approach training (exercise prescript for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=58133b43c6ec4d6d

]]> no 1 Episode 207: The importance of a well-balanced exercise program with Libby Wescombe https://pinecast.com/guid/cdad6e77-bc0a-4dbc-859f-5fe385aca099 Sat, 29 Jul 2023 15:04:21 -0000 01:17:58 Show notes

In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth time on the Warrior School Podcast. One of the hardest things when it comes to training is knowing what to do, but what’s even harder is knowing how to approach it - how to fit it all in, in a balanced and supportive way. So, I pulled in Lib to talk about the importance of a well-balanced exercise program and how you can approach it in a way that works for you and your life.

What you will discover

  • The importance of a well-balanced exercise program
  • What is a well-balanced exercise program
  • How to incorporate strength, cardio and HITT into your training
  • The importance of aerobic conditioning
  • The role of cardio in promoting muscle hypertrophy
  • The importance of speed and power training for women over 40
  • How much exercise do you need for health and results
  • The minimum effective dose to still get benefits
  • How to fit them all into your training plan in a balanced and supportive way

Featured on the show

Libby Wescombe Website   https://libbywescombe.com/your-monthly-fuel-about-page

Libby Wescombe Instagram https://www.instagram.com/libbywescombe/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Previous podcasts with Libby

Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

]]> no 1 Episode 206: Should I change what I eat across my menstrual cycle? https://pinecast.com/guid/0ade116f-c14b-41bd-9f47-c332213af489 Wed, 26 Jul 2023 15:04:44 -0000 00:43:40 **Show notes **

Have you ever wondered if you should change how you eat during different phases of your cycle? Do you get extra hungry the five to seven days before your period starts? Or does training sometimes feel a little harder during certain parts of your cycle?

In today’s episode, I talk about caloric and macronutrient needs during the menstrual cycle. I discuss the hierarchy of nutritional needs, how much you should eat, and the macronutrient requirements during the follicular and luteal phases of your cycle. I also share some key supplements that can help you train and perform across your cycle.

What you will discover

  • The Hierarchy of nutritional needs for female athletes
  • The different caloric and macronutrient needs during the menstrual cycle
  • Caloric intake considerations across the cycle
  • Carbohydrates throughout your menstrual cycle
  • Importance of Adequate Fat for menstrual function
  • Protein throughout your cycle
  • Do you need to supplement during your cycle?

Featured on the show

Referenced studies

Gorczyca AM, Sjaarda LA, Mitchell EM, Perkins NJ, Schliep KC, Wactawski-Wende J, Mumford SL. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016 Apr;55(3):1181-8. doi: 10.1007/s00394-015-0931-0. Epub 2015 Jun 5. PMID: 26043860; PMCID: PMC6257992. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/

Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female-specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8 https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8

Sixtus Aguree, Laura E. Murray-Kolb, Francisco Diaz & Alison D. Gernand (2023) Menstrual Cycle-Associated Changes in Micronutrient Biomarkers Concentration: A Prospective Cohort Study, Journal of the American Nutrition Association, 42:4, 339-348, DOI: 10.1080/07315724.2022.2040399 https://www.tandfonline.com/doi/full/10.1080/07315724.2022.2040399

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcast episodes

Episode 192: How your hormone affect your training (menstrual cycle years)

Episode 169: Becoming a macro tracking maverick with Libby Wescombe

Episode 168: What to eat before and after training

Episode 129: How to fuel before and after training to get stronger and build muscle

]]> no 1 Episode 205: How can I support myself in times of stress? https://pinecast.com/guid/5d855f32-1472-4da1-b137-f2e79ce3b543 Sat, 22 Jul 2023 15:04:20 -0000 01:01:58 Show notes

How can I support myself in times of stress? 

One of my warriors asked this question last week on her momentum call.

So, in today’s episode, I talk about stress, its impact on our hormones and physiology and how we can better support ourselves during times of higher stress. I share an easy framework that you can use to help support yourself during times of stress

What you will discover

  • What is stress
  • Acute versus chronic stress
  • The umbrella analogy and energy leaks
  • The top five tools to help you manage stress
  • Additional tools to help you manage stress
  • Supplementation for stress
  • How to change your training during times of stress

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 203: How to thrive as a busy modern woman with Nicke Hursthouse

Episode 170: How to know if you should workout or take a rest day (and the impotence of energy stacking)

Episode 132: How to understand and control your hormones with Jeanne Rubin

Episode 133: Is your foundation strong enough to support your vision?

Episode 69: Is stress sabotaging your training with Jeanne Rubin

]]> no 1 Episode 204: Training and performing through PMS https://pinecast.com/guid/eee24997-12f6-48db-8bfd-cef172f2149c Wed, 19 Jul 2023 15:04:39 -0000 00:48:35 **Show notes **

Do you dread those last 5-7 days before you get your period?  Does PMS stop you from training? 

In today’s episode, I talk about training and performing through PMS. I talk about why we experience PMS, how PMS can impact your training and performance and how to reduce the effects of PMS so you can train and feel great. I also share a PMS cocktail that can help you conquer PMS.

What you will discover

  • What is premenstrual syndrome?
  • Why some women experience PMS
  • The role of estrogen and progesterone on PMS
  • How PMS impacts your training and performance 
  • How cycle-related symptoms influence perceived exercise performance and recovery
  • How to manage PMS so you can feel great and train
  • Foods to eat and avoid during the second phase of your cycle 
  • Dr. Stacy Sims PMS cocktail

Featured on the show

Dr. Stacy Sims Article on PMS https://www.drstacysims.com/blog/training-and-racing-through-pms

The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 203: How to thrive as a busy modern woman with Nickie Hursthouse https://pinecast.com/guid/1d0445c7-c036-477f-9999-1f475c95a2e8 Sat, 15 Jul 2023 15:04:25 -0000 01:29:21 **Show notes **

In today’s episode, I’m joined by fellow Dietitian Nickie Hursthouse. Nicki and I first met over a decade ago during our Masters in Dietetics, In Melbourne Australia. Nickie Hursthouse is a New Zealand Registered Dietitian, who lives, with her husband and daughter in NZ. She is also a registered yoga teacher. In our conversation today. I wanted to put Nickie in the hot seat to talk about stress and gut health. 

After years of working in the clinical setting, she felt unsatisfied. So, she left and has been building her business over the last few years. Nickie, now helps busy women manage stress and overcome gut problems. You can download her free “THE ULTIMATE WOMEN’S GUT HEALTH GUIDE.”

What you will discover

  • Nick’s story and background - how we meet and her work as a Dietitian over the last 10 years
  • Why she’s taking a more unconventional approach as a Dietitian to help women 
  • The modern woman ‘iceberg’
  • How stress affects your gut
  • Signs of an unhappy gut
  • How to support the gut and manage stress as a modern women 
  • The importance of movement to manage stress 
  • The modern woman program  - how she helps busy women nourish their body and mind through nutrition, mindset & physiology

Featured on the show

Nickie Hursthouse Instagram https://www.instagram.com/nickiehursthouse/

Nickie Hursthouse Website https://www.nickiehursthouse.com

How to Thrive podcast  https://www.nickiehursthouse.com/podcast

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 126: How to have a healthy gut using a nervous system approach with Jessica Ash https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569432044

Episode 69: Is stress sabotaging your training with Jeanna Rubin  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000516894182

]]> no 1 Episode 202: Adaptability and being unbeatable https://pinecast.com/guid/d95046e4-cbc9-4d4b-82b5-dc463461bb89 Wed, 12 Jul 2023 22:04:07 -0000 00:40:44 **Show notes **

I just finished reading “Carrie Sotto is Back” By Taylor Jenkins Reid. There’s this quote at the start of the book - “But she’s also hugely adaptable. When you play her, you’re playing somebody who is adjusting on the fly, tailoring their game to your specific weakness. That’s what makes her unbeatable”

In today’s episode, I talk about adaptability. When you are hugely adaptable and know how to adjust on the fly, tailoring your training to what your body is telling you, and what's going on in your life, you are unbeatable. I talk about the definition of adaptable and the importance of balancing structure and organisation with fluidity and adaptability. I give you examples of how to adapt your training to different conditions. I also speak about attention and giving training and health 80% of your attention

What you will discover

  • The definition of adaptable 
  • Why it’s important to be Adaptable
  • The 80% attention rule
  • Why do we need to stop trying to make things convenient when it comes to health and training
  • The balance between structure and organisation and fluidity
  • How we adapt to different conditions
  • Understanding how to modify and progress training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 201 How to nurture our children’s relationship with food

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe

]]> no 1 Episode 201: Nurturing our children’s relationship with food with Alice Zaslavsky https://pinecast.com/guid/f6bfed5f-4806-46d7-a623-bf354be64ed6 Wed, 05 Jul 2023 20:53:27 -0000 01:07:04 Show notes

In today’s episode, I sit down over a hot drink with Alice Zaslavsky. Alice is full of beans; literally. I’ve known Alice for over a decade. We first meet at CrossFit St Kilda. We had the same coach, Jules. And her husband, Nick, is an Osteopath and treated me for many years while I was lifting.

Alice is Known for her energy, empathy, enthusiasm, and her strong liking for veggies. She combines a teacher’s heart with a voracious appetite – for food, and for culture. 

An award-winning author, broadcaster and ‘Vegelante’, she’s the host of ABC Radio Melbourne’s Saturday Breakfast, and resident foodie on ABC TV’s News Breakfast program.

Her vegetable bible, In Praise of Veg, is an international sensation, winning accolades around the globe. In Praise of Veg has been published in 11 countries, winning the 2021 ABIA for Best Illustrated Non-Fiction, along with medals and accolades in Germany, The Netherlands and the UK. 

She’s just plated up her next hit, The Joy of Better Cooking, to give every would-be cook a sense of confidence and freedom in the kitchen – no matter their age or ability.

Today we talk about 'how to nurture our children’s relationship with food'

What you will discover

  • Alices Story (from History Teacher to Masterchef to author, writer, broadcaster, and Mama)
  • How do we help connect our kids more powerfully with food?
  • How do we get kids interested in vegetables?
  • Raising fussy eaters - what do we do?!
  • The Zaslavsky Method - how she's nurturing her daughter's relationship with food
  • Alice’s work, books and upcoming events in her world

Featured on the show

Alice Zaslavsky Website https://alicezaslavsky.com

Alice Zaslavsky Instagram https://www.instagram.com/aliceinframes/

Cookbooks https://shop.alicezaslavsky.com

Tiny Tasters https://www.abc.net.au/radionational/programs/lifematters/tiny-tasters/101533726

Solid Starts https://www.instagram.com/solidstarts/

Kids food explorers https://kidfoodexplorers.com

Phenomenom https://phenomenom.com.au

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 148: How to talk to our daughters about food and their bodies https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000583746663

]]> no 1 Episode 200: Celebrating 200 episodes and staying on course https://pinecast.com/guid/f4ff9962-7cc2-4964-9ecf-27caf45eee42 Fri, 30 Jun 2023 15:04:06 -0000 00:27:28 Celebrating 200 episodes

Happy Fourth Birthday Warrior School Podcast!

Today's episode is the 13th episode of my podcast sprint. Over the last 16 days, I sprinted to get to episode 200 to celebrate the WS podcast's birthday today. I did 13 episodes in 16 days. It was wild, hard and so much fun. In today's episode, I speak celebrate getting to 200 episodes and I also talk about how we 'stay on course' when things get hard and we want to give up.

Thank you for listening. Thank you for being here.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 199: Having a great relationship with Karson Rosser (my lover) https://pinecast.com/guid/f8d7c96f-4d93-4296-b3ba-5055fe5aa903 Thu, 29 Jun 2023 15:04:00 -0000 00:54:40 Show notes

This is a special episode today, as my guest is Karson Rosser, who is my lover and the behind-the-scenes guy in my biz.

The Warrior School podcast is four years old on June 30th, and our 7th anniversary is on July 1st, so I thought it would be cool to get Karson on to talk about how we navigate business, life and our relationship.

Here's what we talk about in the EP.:

  • How we met
  • Karson's weight loss and health story
  • How Karson's time in Melbourne changed the trajectory of his life
  • How we learned to work and live together
  • The importance of having shared values and vision
  • Our strengths and weaknesses
  • The ongoing work we do to have a great relationship
  • Why our relationship works

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 198: My business journey over the last four years https://pinecast.com/guid/77edb9e1-c0b5-49f5-8f20-a336759d7e08 Wed, 28 Jun 2023 15:04:49 -0000 00:53:35 Show notes

In today’s episode, I talk about my business journey over the last four years. I built my business from scratch on a 12-year-old laptop out of my one-bedroom apartment. I share how my discipline and connection to training translate to other areas of my life and talk about the importance of self-discipline.

What you will discover

- My business journey over the last four years

  • Pivotal moments that got me to where I am today
  • How my discipline and connection to training translates to other areas of my life
  • What I've loved most about building my business - both Warrior School and the social media side of things
  • What has been the hardest
  • Who is my support system
  • How I maintain consistency with creating content and podcasts
  • What is Warrior School?

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

** I**f you want to hear more about my business journey listen to Creator Club podcast 

EP 78 Building the warrior school world Amy built her business from scratch, on an old laptop. She now helps women around the world build strength, confidence and passion in their relationships and lives through her coaching and community. In this episode, we talk about how she switched to an online offering, and how she is developing her business and messaging as she grows.

EP 31 Revolutionising Women’s Training We cover some of Amy's backstory and the business side, but also dive into her approach to strength training, and why it's so powerful.

]]> no 1 Episode 197: Breasts, exercise and the perfect sports bra https://pinecast.com/guid/33d47155-5773-4ec8-a949-39001da88705 Tue, 27 Jun 2023 15:04:39 -0000 01:05:16 **Show notes **

Have your boobs ever gotten in the way during exercise? Do you experience breast pain or discomfort when training? Have your boobs ever stopped you from training or participating in sports?

In today’s episode, I talk about breasts and their impact on training and performance. I talk about the anatomy and structure of the breast, the history of the bra and what the current research is showing when it comes to breast health, exercise and performance.

What you will discover

  • How my breasts have impacted my training
  • The anatomy and structure of the breast
  • History of the bra
  • Breast health and exercise
  • Current research on breast health and bras
  • What makes a good sports bra
  • Choosing a sports bra
  • Difference between compression and encapsulation
  • The future of bras

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Sports Bra Fitness booklet https://ro.uow.edu.au/cgi/viewcontent.cgi?article=1023&amp;context=uowbooks

Sports Medicine Australia https://sma.org.au/resources/injury-fact-sheets/exercise-and-breast-support/

Research Group in Breast Health https://www.port.ac.uk/research/research-groups-and-centres/research-group-in-breast-health

Up to Speed by Christine Yu https://www.amazon.ca/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393

]]> no 1 Episode 196: Personal Responsibility, taking ownership and regulating ourselves https://pinecast.com/guid/4e66e60b-60fa-4d75-baa6-596edaf1bcd7 Mon, 26 Jun 2023 19:16:01 -0000 00:59:57 Show notes

This is a repost of an older episode on taking responsibility and ownership I did back in September 2021. I talk about the importance of regulating ourselves and why only being on the journey to get to the destination doesn’t work, how getting clear on your values and what you want will help you on the journey, the expectation reality gap, and I share four steps that you can take to help you take responsibility and ownership of your life and journey.

What you will discover

- The definitions of Personal responsibility, ownership and self-regulation - The importance of regulating ourselves and having a strong nervous system

  • Why just focusing on the outcome doesn't work - The expectation reality gap - How to practice taking responsibility and ownership

  • Four steps to help you take responsibility and ownership of your life and journey

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 195: Do you really need to walk 10,000 steps a day? https://pinecast.com/guid/a431fd71-615e-4ed8-9993-f15711d4abb3 Sat, 24 Jun 2023 15:04:59 -0000 00:32:49 **Show notes **

Walking is a powerful way to connect to ourselves and the environment. But do we really need to get 10,000 steps every day?

In today’s episode, I answer that big question!

I talk about the current exercise guidelines and research on exercise and walking. I share some specific recommendations around walking, aerobic work, strength training and HIIT training to help you plan your training. I also talk about my walking practice and how I plan my training.

What you will discover

  • My take on walking and why I walk every day
  • What the current exercise guidelines say for health and longevity
  • The research behind walking 10,000 steps a day
  • How many steps we should be walking
  • Clear guidelines for you to follow when it comes to walking, zone 2, strength training and HIIT
  • Recommendations to help you plan your training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Australian Exercise Guidelines https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Referenced research studies Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382

Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019 Aug 1;179(8):1105-1112. doi: 10.1001/jamainternmed.2019.0899. PMID: 31141585; PMCID: PMC6547157.

Peter Attia https://peterattiamd.com

]]> no 1 Episode 194: How hormones affect your training (Part 3: menopause) https://pinecast.com/guid/7cc764f2-4786-4f77-bccd-5f9d7943be0c Fri, 23 Jun 2023 15:04:54 -0000 00:31:22 **Show notes **

In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause.

In today’s episode, I talk about the hormonal changes that happen during the menopause transition and how that affects our training. I also share some strategies to help you plan your training during this phase. To dive deeper into this topic make sure you listen to the related podcast episodes below.

What you will discover - What happens leading up to menopause - What is menopause - The hormonal shifts that happen during perimenopause and menopause - How the change ratio of hormones affect our training, body composition and recovery - Body composition changes - How to train during this season of your life

  • What to focus on if you're on the other side of menopause

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 186: How to approach your training (exercise prescription for strength, HIIT and plyometrics https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000616072799

Episode 185: HIIT training for fat loss and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613781811

Episode 184: The power of plyometrics on body composition and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613386685

Episode 182: Training in your 40s, 50s and beyond https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612497509

Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611594965

]]> no 1 Episode 193: How hormones affect your training (Part 2: pregnancy and postpartum) https://pinecast.com/guid/ebdc943e-3145-49e7-8145-3954a4e63fe4 Thu, 22 Jun 2023 15:04:25 -0000 01:12:46 **Show notes **

In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause.

In today’s episode, I talk about the hormonal, anatomical and physiological changes that happen during pregnancy and postpartum and how they affect training. I share the exercise guidelines and recommendations for pregnant women and give you some strategies to use to support your training during this season of your life.

What you will discover

  • The energy, hormonal, anatomical and physiological changes during pregnancy
  • How pregnancy may affect training in the first, second and third trimesters
  • Effects of exercise on the mother (benefits)
  • Exercise recommendations and guidelines
  • Postpartum and retiring to training guidelines and recommendations
  • Strategies to support you in this season

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Dr. Stacy Sims Microlearning Pregnancy https://www.drstacysims.com/microlearning

ACOG guidelines https://www.acog.org/news/news-releases/2020/03/acog-releases-updated-guidance-on-exercise-in-pregnancy-and-postpartum

Related podcasts

Episode 150: Fertility, progesterone and minerals with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000586896194

Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288

Episode 87: Conscious conception with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000539820738

Episode 38: Training, pregnancy and the pelvic floor with Lizzy Crouch https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000477230562

]]> no 1 Episode 192: How hormones affect your training (Part 1: the menstrual years) https://pinecast.com/guid/6e600245-b9c4-4e23-a2c2-a79bb0a30d05 Wed, 21 Jun 2023 15:04:23 -0000 00:46:36 **Show notes **

In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause.

In this episode, I talk about the different phases of the menstrual cycle and the hormonal changes that happen during the cycle. We look at the difference between performance and training and how our hormones can affect training, performance and recovery. I give you some strategies to use to support your training during each phase of your cycle.

What you will discover

  • The different phases of the menstrual cycle
  • The hormonal changes during the cycle
  • The difference between performance and training
  • How hormones affect training and recovery
  • Fuelling during the cycle
  • Strategies to implement during your cycle to support your training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Dr. Stacy Sims https://www.drstacysims.com

Related podcasts

Episode 31: Stress and your cycle

Episode 39: Your cycle is a TOOL for your training

Episode 59: Training the week before your period

Episode 61: Tracking your training and cycle for best results

]]> no 1 Episode 191: A ‘behind the scenes’ look into my world https://pinecast.com/guid/60c96eff-0662-497d-b8dd-324bef3c1f8b Tue, 20 Jun 2023 19:04:40 -0000 00:47:06 Last week I put out a request on the gram for podcast topics to support my podcast sprint. I had a few women want to know more about me and my life. So, in today’s episode, I share a little bit of the “behind the scenes” of my life.

What you will discover

  • What's going on in my world
  • My hobbies, or activities that bring me life and joy
  • What's creating friction for me right now
  • What am I looking forward to this year
  • My all-time favourite books
  • What is inspiring me right now
  • Values
  • Morning and nighttime routines
  • How Karson and I met

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Episode 161: How to build more confidence through character design and personal brand with Ruby Marsh https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000598062485

]]> no 1 Episode 190: Who’s at your table? https://pinecast.com/guid/82a46dac-5eb5-4f40-bf61-9681c3646742 Sun, 18 Jun 2023 15:04:53 -0000 00:27:42 **Show notes **

Do you have people in your life that give you good advice? That push and support you? That give you feedback?

In today’s episode, I talk about why we can't do it alone and the importance of having a board of directors to help us move toward our vision and goals. I share who's on my table and the role they play and why you need to build your table.

What you will discover

  • The importance of building and designing your table
  • Creating your board of directors
  • Deciding who you want to sit at the table with?
  • Why you need to put women who have done what you want on your table
  • Who I put at my table

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts Episode 179: How to ask for what you want

]]> no 1 Episode 189: Life sprints and shortening the long way home https://pinecast.com/guid/27271c6e-fb18-40a4-9c7b-0f4394dfe1c2 Sat, 17 Jun 2023 15:04:21 -0000 00:31:13 **Show notes **

Over the next 15 days, I'm recording 12 podcasts to get to EP 200 for The Warrior Schools' fourth birthday.

In today’s episode, I talk about challenges and 'sprints'. I think challenges get a bad rap. Most people don't like them. Let's thank the fitness industry's 6-or 12-week weight loss challenges for that. I think we’ve been scarred.

But what if we got it wrong?  What if ... Sprints actually help us break through old stories and beliefs. Help us throw out ‘how it should be', and push us to create our own rules. Make us realize that we can't always wait until we "feel like it" to take action. Helps us shorten the long way home? Or what if the long way home is full of shorter sprints? Help us build more capacity. Give us an opportunity to "try something new on"... 

I talk about the importance of doing sprints in your life, training and business and how they can help you start, create momentum, focus and confidence.

What you will discover

  • What are challenges and sprints
  • The importance of sprints
  • How sprints can help you create momentum, focus and confidence
  • The importance of energy and enthusiasm during sprints
  • Why pushing hard for short amounts of time can help us progress faster
  • Shortening the long way home
  • My current 'podcast' challenge

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Episode 188: The power of 'trying it on' https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617285918

]]> no 1 Episode 188: The power of ‘Trying it on’ https://pinecast.com/guid/422a3556-5d85-43e7-a549-ff321f14698a Fri, 16 Jun 2023 15:04:57 -0000 00:42:17 **Show notes **

Are you afraid to try something new because it might not work out, you might fail at it, look silly, or be judged?

In today’s episode, I talk about the importance of embracing a ‘try it on’ attitude when it comes to your training (and life). 

The only way we are going to know if something ‘fits’ for us, is by trying it on - to see how it feels, to see if we like it, to see what happens…

So, go! Try something new on this week!

What you will discover

  • The importance of embracing a ‘try it on’ approach
  • The key to doing ‘try it on’ work - when and how to do it
  • Why you need to figure out what works for your body.
  • Things I’ve tried on before
  • How we use the ‘try it on’ approach in Warrior School
  • How to tell when to ‘take something off’

Featured on the show

Learn more about Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Follow Amy on Instagram https://www.instagram.com/amykatebowe/

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

]]> no 1 Episode 187: Recovering from shoulder surgery, squatting and deadlifting 90kg and returning to hand-balancing with Nicole McGill https://pinecast.com/guid/4c1d3d88-4563-4f6b-9509-3a23ecc33e86 Wed, 14 Jun 2023 18:52:39 -0000 00:38:17 **Show notes **

In today’s episode, I am joined by Warrior Woman Nicole McGill. Nicole is an amazing hand balancer, but two years ago she fell and tore her labrum and bicep tendon in her right shoulder.

Just over a year ago, Nicole had shoulder surgery to repair it. In this episode, she shares her rehabilitation journey over the last 12 months and how she went from not being able to hold a barbell on her back and in her hands to squatting and deadlifting 90kg!

Nic also shares some HOT words of wisdom and advice for women who are struggling with an injury or their training.

What you will discover

  • Nicole’s shoulder injury and rehabilitation journey
  • How she went from not being able to lift her arm to returning to hand balancing
  • Her biggest learnings and insights over the last 12 months after her surgery
  • Her PRs (AKA the results she got in the twelve-week WQ challenge)
  • How she rebuilt her confidence to train, lift heavy weights and push herself again after surgery
  • Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

Episode 183: Overcoming back pain, getting strong and having fun with Meg Thomasson https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612889553

Episode 181: Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611982440

Episode 178: Form zero strength training to training four days a week with Tina Albrecht https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260

Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609651232

Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meg Meredith https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807

Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092

Episode 130: How to move through pain and injury https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000571020747

]]> no 1 Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT) https://pinecast.com/guid/ac309e65-4184-4b04-9f45-9b4f9306a0ae Wed, 07 Jun 2023 23:02:10 -0000 01:14:18 **Show notes **

One of the hardest parts of training is knowing what to do. But what’s even harder than that is knowing how to approach it - when to fit it all in, how to do it in a way that works with your body and life. Right?!

In today’s episode, I talk about how to approach your training. A lot of women I work with are Mamas, have big jobs/careers, busy lives, families etcetera. So, energy and time are hot commodities. Women now know that they need to strength train to support their hormones, bones and metabolic health. Now, they are also being told to jump, sprint and do zone 2 work. 

But the big question is… How do I fit it all in? In today’s EP I give you a clear exercise prescription to follow to help you ‘fit it all in’… And not just in a throw it together kinda way, in an intelligent way that works with your body and lifestyle. 

WHAT YOU WILL DISCOVER

  • Why women need to do aerobic work, strength training, plyometrics and HIIT
  • How to know where to start
  • How to prioritise your training
  • How much do we need to train to get results
  • How do you fit everything into a week? And What does it look like
  • Examples of how I program strength training, plyometrics and HIIT work

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Related podcasts

EP 166: Where do I start? (how to start training again after having time off) EP 163: What the journey to results really looks like EP 172: Strength Training 101 (the why, what and how) EP 184: The power of plyometrics for body composition and metabolic health EP 185: HIIT training for fat loss and metabolic health

]]> no 1 Episode 185: HIIT training for fat loss and metabolic health https://pinecast.com/guid/fdd9b389-2276-494a-9472-cd867bda320a Sat, 20 May 2023 14:04:01 -0000 00:54:53 **Show notes **

One of the hardest things when it comes to training is knowing what to do. BUT. What's even harder is knowing how to approach it. How to fit it all in.

In today’s episode, I talk about high-intensity interval training (HIIT) or sprint interval training (SIT). As women in our 30s, 40s, 50s and beyond we are told that we need to strength train.

Now there are some new kids on the block - plyometrics and HIIT - that are shown to be beneficial for fat loss, metabolic health and speed and power in women.

I talk about what TRUE HIIT training is and its benefits on body composition and metabolic health. I also share how to include it in your training.

WHAT YOU WILL DISCOVER

- How to approach your training

  • What is true HIIT/SIT training
  • The benefits of HIIT/SIT training on body composition and metabolic health
  • Is HIIT/SIT great for perimenopause and menopause
  • Where HIIT/SIT fits into your training
  • How to HIIT/SIT train
  • The recommended protocols for women to help lose fat

Featured on the show

About Warrior School

Apply for Warrior School

Dr. Stacy Sims

Related podcasts

Episode 184: The power of plyometrics on body composition and metabolic health

Episode 182: Training in your 40s, 50s, and beyond

Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims

Episode 172: Strength training 101

Episode 100: Mastering menopause with Dr. Stacy Sims

]]> no 1 Episode 184: The power of plyometrics on body composition and metabolic health https://pinecast.com/guid/c1cc7c57-2694-45ad-ba7a-26f0af0ce22d Wed, 17 May 2023 14:04:12 -0000 00:32:07 **Show notes **

When was the last time you jumped, skipped or hopped?

In today’s episode, I talk about the importance of plyometrics on muscle, bone and metabolic health. I discuss how it can positively influence our body composition and how to add it to your training routine.

WHAT YOU WILL DISCOVER

  • What happens to your muscle, bone and metabolic health as you age
  • What are plyometrics
  • The benefits of plyometrics on muscle, bone and metabolic health
  • The role plyometrics play in helping body composition
  • How to incorporate plyometrics into your training
  • Where it sits on your training pyramid
  • Where to start and how often you should be doing it

Now go jump, Warrior!

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 183: Overcoming back pain, getting strong and having fun with Meg Thomasson https://pinecast.com/guid/13bbbfd5-653a-42b9-b5be-050731620ca4 Sat, 13 May 2023 15:04:34 -0000 00:41:47 Show notes

In today’s episode, I talk to Warrior Meg Thomasson. Meg shares her biggest insights and learnings from the Warrior Queen Challenge and her training over the last 12 months. A year ago she had back pain and didn’t like to train. In the WQ challenge, she squatted 75kg - a 35-40kg PR! And she deadlifted 80kg. She also got 7 assisted chin-ups on the TOPS of her feet. Meg also dishes up some HOT words of wisdom and advice for the women who are struggling with their training.

WHAT YOU WILL DISCOVER

  • Meg’s biggest learnings over the last 12 months and from the WQ challenge
  • Her PRs (AKA the results she got over the twelve weeks)
  • How she built her confidence to train, lift heavy weights and push herself
  • The importance of food preparation and being organised
  • How she trained 4 times a week while travelling a lot for work
  • The importance of tracking and the data
  • Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Listen to the other Warriors’ journeys and results - EP 174, 175, 176, 178 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252

]]> no 1 Episode 182: How to train in your 40’s, 50s and beyond https://pinecast.com/guid/79d71900-3cfe-4dce-8191-d23a36cae95e Wed, 10 May 2023 14:04:58 -0000 00:36:54 Episode 182: How to train in your 40’s, 50s and beyond **Show notes **

In your thirties, you may have trained hard and responded well, achieving your goals, and feeling good in your body, but by your forties, you notice things are harder.

Then you reach a point in your later forties when it feels like your training and nutrition just aren’t workin’ for ya anymore.

The biggest concern of women in their forties is that their body composition starts changing.  They start storing fat in their abdomen. And they lose muscle (so they feel weaker)

In today’s episode, I talk about what’s driving this change and how we can reduce abdominal adiposity. I also talk about how to train in your 40s, 50s and beyond.

WHAT YOU WILL DISCOVER

  • Why do women have an increase in abdominal fat in the 3-4 years before menopause
  • What’s driving the change
  • Insulins’ role in abdominal adiposity
  • How to train in your 40s, 50s and beyond 
  • How strength training improves muscle mass, metabolic flexibility and body composition.
  • Why you need to polarise your training
  • Training at the top and low ends and their role in body composition
  • The importance of eating enough and enough protein
  • Where to start if you’re in your 40s, 50s or beyond

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 100: Mastering Menopause with Dr. Stacy Sims

Episode 172: Strength Training 101

]]> no 1 Episode 181 Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby https://pinecast.com/guid/aa6bb216-a58a-4f09-b045-9140c4313768 Sat, 06 May 2023 14:04:22 -0000 00:50:22 Episode 181 Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby **Show notes **

In today’s episode, I speak with Warrior, Shannon Dalby. Shan and I have been working together for about five years. In this EP. she shares her biggest insights and learnings from the Warrior Queen Challenge, and from her training over the last few years. She also dishes up some HOT words of wisdom and advice for the women who are struggling with their training.

WHAT YOU WILL DISCOVER

  • Her key learnings and insights over the twelve-week challenge
  • How she worked around her knees to get a 330lbs (150k) leg press
  • Her results over the twelve weeks
  • How training has helped her feel more confident in other areas of her life
  • Her goals and what she’s excited about for the future
  • Her advice to women who feel stuck with their training

Featured on the show

Free beginner bodyweight strength program https://amykatebowe.ck.page/9925443715

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 54: The expectation reality gap https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000495708361

Episode 78: Patience, trust and celebrating the wins with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000528374911

Episode 178: From zero strength training to training four days a week with Tina Albrecht https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260

Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609651232

Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meghan Meredith https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807

Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092

]]> no 1 Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims https://pinecast.com/guid/2c7d3191-8e69-4cf7-ae01-d5c709ffca7e Wed, 03 May 2023 14:04:11 -0000 00:59:42 **Show notes **

In today’s episode, I speak with Dr. Stacy Sims. This is her second time on the podcast. She drank a coffee and I drank tea and we had a great conversation. I wanted to put Stacy in the hot seat and talk to her about her latest research, ‘the menstrual cycle-syncing craze’, body composition changes during perimenopause and dietary supplements for women to improve performance. 

WHAT YOU WILL DISCOVER

  • Her current research projects on low energy availability and menstrual blood markers for health
  • The problem with menstrual cycle research 
  • Cutting through the confusion on cycle-sync training
  • Low energy availability in peri-menopause and its effects on hormones
  • Perimenopause and body composition changes
  • Training during perimenopause
  • Creatine supplementation
  • Dietary supplementation for women and performance
  • Her training 
  • How she talks to her daughter about her body and hormones
  • ROAR 2.0 is coming out soon with NEW research and updates

Featured on the show

Dr. Stacy Sims

Website - https://www.drstacysims.com

Instagram - https://www.instagram.com/drstacysims/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 100: Mastering Menopause with Dr. Stacy Sims https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000553249906

]]> no 1 Episode 179: How to ask for what you want https://pinecast.com/guid/68c8361b-3e1e-42b5-8a54-3d4102ab84f7 Sat, 29 Apr 2023 15:04:29 -0000 01:04:10 **Show notes **

Are you connected to your true desires?  Do you know what you want?  Do you feel powerful?  Do you ask for what you want?

In today’s episode, I talk a lot about a powerful book I just finished reading, on…wait for it…power!  'Unbound' was written by Kasia Urbaniak - who, over the course of nearly 20 years, worked as a professional Dominatrix and practiced Taoist alchemy in one of the oldest female-led monasteries in China. In her book, she talks about the importance of knowing what you want, power, influence, and how to ask for what you want.

WHAT YOU WILL DISCOVER

  • What is power
  • How we can get more power
  • The importance of your desires and knowing what you want
  • Why do women have a hard time asking for what they want
  • Difference between submissive and dominating roles of attention
  • Elements of a powerful ask
  • ‘The Ask’ - how to powerfully ask for what you want
  • The importance of attention
  • How to overcome resistance and no
  • Examples of asking for what you what

Featured on the show

Unbound: A Woman's Guide to Power" by Kasia Urbaniak https://www.kasiaurbaniak.com/unbound-book

Free twelve-week bodyweight strength program https://amykatebowe.ck.page/9925443715

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 178: From zero strength training to training four days a week with Tina Albrecht https://pinecast.com/guid/b370377b-86d2-4919-9f9c-727fe211ee53 Wed, 26 Apr 2023 14:04:10 -0000 00:46:19 **Show notes **

In today’s episode, I speak with Warrior, Tina Albrecht. Tina shares her biggest insights and learnings from the Warrior Queen Challenge, and her training over the last two years. Two years ago Tina had never strength trained before, and had a hamstring injury. Two weeks ago she PR’d her squat at 160lbs and her deadlift at 200lbs. She also dishes up some HOT words of wisdom and advice for the women who are struggling with their training - ask for help, create a rhythm and track your progress.

WHAT YOU WILL DISCOVER

  • Tina’s learnings and insights over the twelve-week challenge
  • Tina’s personal records (AKA the results she got over the twelve weeks)
  • How Tina built her confidence to train, lift heavy weights and push herself
  • Her limiting beliefs and assumptions and how she’s overcome them
  • Her three biggest pieces of advice to women who feel stuck with their training (they’ll change ya life)

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 177: Claiming your wins and demanding more from yourself (the power of Self-celebration) https://pinecast.com/guid/bb48367b-ae1b-4bfd-b9c7-97f1bd024dbc Sat, 22 Apr 2023 15:04:22 -0000 00:35:47 **Show notes **

Do you claim your wins? Do celebrate yourself? Or do you just focus on getting "there" and say to yourself you're not enough?

In today's episode, I talk about the importance of claiming our wins and celebrating ourselves. Too often we focus on the "mythical there" and we forget to celebrate our wins. This leaves us always wanting and never feeling satisfied. When we learn to claim our wins and celebrate ourselves it opens up the possibility that we can be proud of ourselves AND demand more from ourselves - at the same time.

Listen to this episode to learn more about how you can respect where you're at and want more.

Warrior, this week claim a win and celebrate yourself! Go on!

Featured on the show

Download your free Twelve-week Bodyweight Strength Program https://amykatebowe.ck.page/9925443715

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 154: Small consistent action, why logging your food is important and the 7 principles of powerful body image

Episode 153: How to overcome uncertainty and enjoy the process

Episode 138: Comparison

]]> no 1 Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://pinecast.com/guid/05fe9761-c376-45e3-96de-ef3aedefe172 Wed, 19 Apr 2023 14:04:42 -0000 00:36:26 **Show notes **

In today’s episode, I speak with Warrior, Nadine Allaham. Like so many women I work with, Nadine had punished herself for years through overtraining, restriction and diets. Over the last year, she’s learnt how to have a positive relationship with training and her body. We talk about her biggest ‘a-ha’ moments over the last year and how she’s learnt to enjoy the process.

WHAT YOU WILL DISCOVER

  • Her biggest learnings and insights over the last year
  • How slowing down and training three days a week helped her redefine her relationship with training
  • How she overcame “freakouts”, overwhelm and not trusting the process and her body
  • Meeting herself with compassion and learning to trust the process
  • Being intentional with her nutrition and seeing her muscle develop
  • How having breaks/time off is part of the plan
  • How she’s learnt to enjoy movement in a completely different way
  • Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meghan Meredith https://pinecast.com/guid/62a2968a-114e-49cf-8285-a85685217173 Sat, 15 Apr 2023 14:04:10 -0000 00:43:16 **Show notes **

In today’s episode, I speak with Warrior, Meghan Meredith. Today we talk about her results and learnings from the Warrior Queen Challenge (a twelve-week strength challenge to build confidence at the barbell). Meg loved learning more about the movements and why we do things. She is one of the hardest workers I know. Meg PR’d her squat by 80lbs and her deadlift by 80lbs. She can also hang unassisted for 45s and did 12 assisted chin-ups!

WHAT YOU WILL DISCOVER

  • Meg’s learnings and insights over the twelve weeks
  • Meg’s personal records (AKA the results she got over the twelve weeks)
  • Her training journey over the last 17 months
  • How she’s learnt to trust and respect her body while still wanting to change it
  • How she adjusted her training due to bladder leakage
  • Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://pinecast.com/guid/471749c0-779a-4be8-b358-67ac8919c3f0 Wed, 12 Apr 2023 14:04:38 -0000 00:35:48 **Show notes **

In today’s episode, I speak with Warrior, Leah Rife. I think this is her fourth time on the podcast. I love talking to Leah. Today we talk about her results from the Warrior Queen Challenge (a twelve-week strength challenge to build confidence at the barbell). Leah PR’d her squat by 40lbs and her deadlift by 80lbs for 2 reps. She is also way more confident in her chin-up work.

WHAT YOU WILL DISCOVER

  • Leah’s learnings and insights over the twelve weeks
  • Leah’s personal records (AKA the results she got over the twelve weeks)
  • How she stayed committed to the challenge for the twelve weeks
  • How she had fun in her training over the twelve weeks
  • Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 152: Journey of a Warrior Woman with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159

Episode 127: How consistency gave her more confidence in her life with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

]]> no 1 Episode 173: How feel more confident and find your momentum https://pinecast.com/guid/a924fec7-7ed4-43b1-a830-dcfd1dc12482 Wed, 05 Apr 2023 19:11:03 -0000 00:44:20 **Show notes **

In today’s episode, I talk about how I lost my rhythm after being sick, and the impact it had on my work. I also talk about confidence, the importance of confidence and how training helps us build more confidence in all other areas of our lives.

WHAT YOU WILL DISCOVER

  • Why losing our rhythm and momentum is hard
  • The link between rhythm and systems 
  • How to find your momentum again
  • What confidence is all about
  • Where it comes from and the biggest misconception about it.
  • Why confidence is so difficult for most of us?
  • How to feel more confident

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

EP 165: The importance of an elegant mind [a Warriors mindset] https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000600688696

EP 140: Knowing what you want and how to get it https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579280147

EP 133: How to believe in yourself and get turned on https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625 e

]]> no 1 Episode 172: Strength training 101 (the why, what and how) https://pinecast.com/guid/0fc872a1-4de2-42d4-b0d3-512da646202a Wed, 29 Mar 2023 19:53:56 -0000 01:13:05 **Show notes **

One of my missions in WS is to teach women HOW to train - the process and methods, the science, the approach. There’s a science and practice to strength training.  It’s very complicated and scientific. But it doesn’t have to be hard. When we have energy, a plan and someone to support us it makes training simple.

In today’s episode, I talk about strength training and the important role it plays in our health and life. We cover types of strength training and how to strength train to get stronger and build muscle. 

WHAT YOU WILL DISCOVER

> What is strength and strength training > The importance of intention > Why strength training is important > Types of strength training > Training principle and variables  > Training methods > How to strength train > Where to start

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 158: My tops tips and tricks to help you lift more weight https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000596122235

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 114: The key to taking your training to the next level https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000562599301

Episode 105: How to confidently choose the right weights in your training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555628955

Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 89: How to train hard in a respectful way https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000543090947

Books

The science and practice of strength training - Vladimir M. Zatsiorsky, a world-renowned sport biomechanist and former strength and conditioning consultant for the Soviet Union Olympic teams.

The Conjugate Method: Enhanced Through the Research of Westside Barbell - Louie Simmons.

]]> no 1 Episode 171: How I make decisions in my training, business and life https://pinecast.com/guid/1905472d-d81f-4966-8571-db7cb699139d Thu, 23 Mar 2023 16:16:33 -0000 00:54:19 **Show notes **

Are you good at making decisions? Big ones? Small ones? A lot of women I talk to are not very good at making decisions. They indulge in ambivalence, confusion and uncertainty, especially when it comes to their health and training.  So, why are we so bad at making decisions? In today’s episode, I talk about how I make decisions in my life, training and business. I share the process I use to help me make big decisions and why learning how to energy stack will help you become a powerful decision-maker.

WHAT YOU WILL DISCOVER

  • How do ambivalence and self-doubt stop us from making decisions
  • How I make decisions
  • My process for making big decisions
  • The importance of energy stacking
  • The biggest thing I’ve learnt about making decisions

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 153: How to overcome uncertainty and enjoy the process  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000590046653

Episode 146: Is your vision and goal, yours (setting big goals and making it your own) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000582015287

Episode 140: Knowing what you want and how to get it https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579280147

Episode 134: The one skill every woman needs (how to manage your mind) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575826101

Episode 133: How to believe in yourself and get turned ON https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625

Episode 99: Do you celebrate yourself? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000552980869

Episode 94: Turning pro in your training through fearless boundary setting with Ruby March https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000548073223

Episode 84: Personal responsibility, taking ownership and being true to you https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000536552112

]]> no 1 Episode 170: How to know if you should workout or take a rest day (and the importance of energy stacking) https://pinecast.com/guid/f943b5e7-13b3-4bd9-804f-8d9af2c42deb Mon, 13 Mar 2023 14:04:07 -0000 00:35:37 **Show notes **

Are you good at making decisions? Big ones? Small ones? A lot of women I talk to are not very good at making decisions, especially when it comes to their training - should I train? should I rest? What do I know if I should work out?

In today’s episode, I talk about the two powerful checklists you can use to help you decide if you should train or take a rest day. I also talk about why learning how to energy stack will help you get more energy and train consistently.

WHAT YOU WILL DISCOVER

  • What is energy stacking?
  • The importance of energy stacking
  • The before-training checklist to help you decide if you should train
  • The after-training checklist to see if you recovered well from training
  • How do I decide if I should train or take a rest day

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 169: Becoming a macro tracking maverick with Libby Wescombe https://pinecast.com/guid/ef383083-5247-4ed0-9deb-3c4c2972c60b Wed, 08 Mar 2023 15:04:43 -0000 01:13:24 Show notes

In today’s episode, I put Libby Wescombe in the hot set. She’s just launched her new course “Macro Mavericks - the Cronometer course” by Libby Wescombe. Lib is the queen of macros. Which is why I wanted to pick her brain and talk about her course. We talk about energy balance, how to track, Marco targets, meal planning, hacks and tricks and more.

This episode is perfect for ya if - You’re keen to start tracking macros but you don’t know where to start or how to navigate a tracking app and you’re driving yourself crazy trying to identify the best diet, the combination of foods or the perfect meal plan that will deliver the results you’re looking for.

WHAT YOU WILL DISCOVER

> Energy balance - The simple science behind the energy balance, calories and the 3 macronutrients: Protein, carbs and fats > How to track - The A-Z of how to track your macros with ease and accuracy for better results. > Macro targets - How to set and adjust your own macro targets > Meal planning - How to plan your meals straight in the app and hit your macro “checkpoints” each day > Hacks and tricks - All the hacks to make staying on track easier, and the nitty-gritty tips and tricks to help you become a macro tracking pro. > Eating out - How to navigate restaurant eats, social events and travel.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Libby Wescombe https://www.instagram.com/libbywescombe/

Macro Mavericks - The Cronometer Course by Libby Wescombe https://libbywescombe.thinkific.com/courses/cronometer-macro-mavericks

Previous episodes with Libby Wescombe

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

]]> no 1 Episode 168: What to eat before and after training https://pinecast.com/guid/546bcfee-42fa-4f3a-88c6-9f3ad4bd4d85 Fri, 03 Mar 2023 15:04:18 -0000 00:37:00 **Show notes **

The meal after you train gets alotta of focus. She’s called the magic window and she gets the spotlight. But. What’s more important than the magic window is how you fuel yourself over the entire day.

If you are consistently feeding your body protein over the day, and at adequate amounts, that has a much more profound effect than hyper-focusing on one meal.

In today’s episode, I talk about how to fuel well over the entire day. I also share key targets that you need to hit to fuel well before and after training and the importance of the magic window.

WHAT YOU WILL DISCOVER

> The best way to figure out how much you need to eat > Where to start when it comes to fuelling well > The key foundations you need to nail before you focus on before and after fuelling > What the magic window is and why it’s important > What and when to eat before training > What and when to eat after training > Eating before and after training for the early morning Warrior > Examples of meals that work well for me before and after training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 129: How to fuel before and after training to get stronger and build muscle https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000570589059

Episode 110: Three things to boost your recovery https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643

Episode 103: The foundations tracking part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000554806184

Episode 96: The foundations of tracking part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000550689372

]]> no 1 Episode 167: How to know if you're on the right track and why the all-or-nothing approach doesn’t work https://pinecast.com/guid/ca3ce618-8747-4d0c-8977-284332e2b9d3 Mon, 27 Feb 2023 16:00:43 -0000 00:40:17 **Show notes **

In today’s episode, I talk about why the all-or-nothing approach doesn't work and how to know if you're on the right track to help you get the results you want. I share how you can feel more secure in your approach and how to learn to be in the messy middle.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 163: What the Journey to results actually looks like

Episode 153: How to overcome uncertainty and enjoy the process

Episode 140: Knowing what you want and how to get it

Episode 134: The one skill every woman needs (how to manage your mind)

Episode 133: How to believe in yourself and get turned ON

]]> no 1 Episode 166: “Where do I start?” - how to start training again after having time off https://pinecast.com/guid/a87f8c9e-8019-40c4-8c03-e5cc3477fd3b Fri, 24 Feb 2023 15:00:00 -0000 01:14:58 **Show notes **

One of the most common questions I get asked is - “Where do I start?” - One of the biggest challenges for women is they don’t know where to start when it comes to their training and health. In today’s episode, I talk to you about starting. I talk about starting in more general terms, then more specifically - starting to train again after having time off. 

If you’d like help with your plan here’s your next step -> join Warrior School in 3-steps

  1. Fill out the application form https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

  2. Book a free discovery call 

  3. Get your plan and start training

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 163: What the journey to [results] really looks like https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000599214711

Episode 156: The journey of a Warrior Woman with Julie Currier https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000593825816

Episode 152: Journey of a Warrior Woman with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159

Episode 127: How consistency gave her more confidence in her life with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

Episode 117: Overcoming chronic pain and learning to trust her body with Tami Thurston https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000565182652

Episode 111: Owning your training and building a capable body with Kelsea Sutton https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

]]> no 1 Episode 165: The importance of an elegant mind [a Warriors mindset] https://pinecast.com/guid/09531d08-739b-47d5-b3df-4e2571c026bc Mon, 20 Feb 2023 21:56:21 -0000 00:36:33 **Show notes **

In today’s episode, I talk about the importance of having an elegant mind (a good mindset). I talk about how the ability to slow down and maintain is the key to success.  If you want to create a very successful and sustainable training practice you need to develop a strong, elegant and prosperous mind. And I share my top six tips for creating an elegant mind.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

D.V, by by Diana Vreeland https://www.amazon.ca/D-V-Diana-Vreeland/dp/006202440X

**Related podcasts **

Episode 133: How to believe in yourself and get turned on by your life https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625

Episode 134: the one skill every woman needs (how to manage our minds) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575826101

Episode 138: Comparison ** https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000578055133**

]]> no 1 Episode 164: The low-down on my unleash your dark side photoshoot https://pinecast.com/guid/bbe54b1a-3591-4c8e-a3b8-736fbe7103b8 Wed, 15 Feb 2023 20:08:31 -0000 00:59:47 Show Notes

In today’s episode, I talk about my upcoming photoshoot - 'unleash your dark side' - in five weeks. I share with you where the idea to do a naked photoshoot came from and the planning and training involved in it. I also talk about the live event in Australia in May, how we know if we are training hard enough and resistance and reluctance.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 163: What the journey [to results] really looks like https://pinecast.com/guid/ad4f89a9-fa9f-4f83-889c-3ec6386e601c Sun, 12 Feb 2023 16:00:03 -0000 00:42:32 **Show notes **

In today’s episode, I talk about how long it really takes to get strong and feel great in your body. I share with you what the journey looks like over the twelve months inside Warrior School. I also talk about why you need to commit to a plan that takes at least twelve months. 

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

If you know of a Woman who might be a great fit for Warrior School send her the link above.

]]> no 1 Episode 162: Why filming your training is a powerful tool https://pinecast.com/guid/81a2828c-0f81-4246-89f2-b44a9cd41701 Wed, 08 Feb 2023 16:00:11 -0000 00:46:55 Show notes 

In today’s episode, I talk about why you should film your training. I’ve been filming my training since 2012. I share my top tips for filming and how to analyse your lifts so you can get more out of your sessions.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 161: How to build more confidence through character design and personal brand with Ruby Marsh https://pinecast.com/guid/2860ed3e-3a3a-4149-b45f-fe965cb4c7c4 Sun, 05 Feb 2023 16:00:14 -0000 01:27:56 Show notes

I talk to my dear friend and biz coach Ruby Marsh in this episode. I wanted to put Ruby in the hot seat to talk about building your character (AKA finding your personal brand, but on steroids). Ruby talks about how she discovered this idea of ‘seeing yourself as the main character’ and how building a character allows a deeper story and connection to ourselves. We talk about character design, style, fashion, and photoshoots.

WHAT YOU WILL DISCOVER

  • Creating your vision
  • What is your ‘character’ (think personal brand/identity)
  • Why developing your character is important
  • How you can start to develop your character
  • The role fashion can play in character development
  • Our obsession with luxury things
  • How to plan a photoshoot
  • Reflecting on the next season of your life - what do you want?

Featured on the show

Ruby Marsh https://www.instagram.com/rubykmarsh/

Creator Club https://www.instagram.com/creatorclub.link/ https://www.creatorclub.link

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 160: The feedback that changed the way I trained (and lived) https://pinecast.com/guid/1745bbe0-f8e3-41be-bbc1-205009e5ef2f Wed, 01 Feb 2023 21:20:20 -0000 00:39:54 Show notes 

In today’s episode, I talk about the feedback I got from my coach in 2016 that changed everything - the way I trained and lived. I share a concept that I've been thinking about for while that will help you create a more successful and sustainable training practice. I also talk about the importance of being able to dynamically adjust our plan or training based on what's going on in our life and body.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 159: How strength is built under load with Bec Wilcock https://pinecast.com/guid/c0dd3882-c1be-48cc-ab70-6bd59b37ccf3 Fri, 27 Jan 2023 15:30:36 -0000 01:11:15 Show notes

In today’s episode, I speak with my dear friend and fellow coach Bec Wilcock. Bec is a coach and endurance Athlete, Co/Founder: @her_trails @her_sports, and coach @nike.  Bec has a Bachelor of Exercise Science and over 10 years of experience in the fitness industry. She has worked 1:1 with elite athletes as a personal trainer and reached millions of runners worldwide through her work with the Nike Running Club (NRC) and now HerTrails.

Her Trails is a global female adventure platform empowering women to discover their resilience, self-reliance and play through connecting to the trail, nature and themselves. I have the privilege of being the Her Trails Women's Health Guru. I've also been on the Her Trails Podcast twice talking about finding your own unique recipe for performance, the menstrual cycle and training and perimenopause.

Bec pitched an idea/theme for our podcast episode - "Strength is built under load". And I fell in love with this idea/concept (you know I love a good ol' concept to ruminate on). We also talk about her story, low energy availability, training and pregnancy myths and running.

WHAT YOU WILL DISCOVER

> Bec’s story (from triathlete to burnout and how she came back from it) > Low energy availability and its impact on performance  > The three things you need to help you in your training > How strength is built under load  > Phases of training for women  > Training and pregnancy myths > How to add more adventures to 2023 > Her Trails programs

Featured on the show

Bec Wilcock https://www.instagram.com/becwilcock/

HerTrails  https://hertrails.com https://www.instagram.com/her_trails/

About Warrior School https://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 158: My top tips and tricks to help you lift more weight https://pinecast.com/guid/dbcf8d26-cbe1-4f6c-83a5-c680a62c4032 Mon, 23 Jan 2023 15:30:48 -0000 01:15:34 In today’s episode, I share my top five tips and tricks to help you confidently lift more weight. I talk about the importance of having enough energy, technique and tension. I share with you some key pieces of equipment to help you improve your lifts and performance. 

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 142: How to confidently progress and modify your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

]]> no 1 Episode 157: How I define a great workout https://pinecast.com/guid/5c3b1016-9c8e-4522-8c11-e497293d681d Wed, 18 Jan 2023 20:40:49 -0000 01:05:00 Show notes 

In today’s episode, I talk about how I define a great workout. I share how a great workout feels to me - prior, during and after - and what a bad one feels like. I talk about the seven key things you need to have a sustainable and successful training practice and the importance of heart, desire, effort and having a process.

WHAT YOU WILL DISCOVER

> Update on my training, hip and Warrior School > The difference between working out and having a practice > How I previously defined a great workout > How I now define a great workout > How a great workout feels to me - prior to, during and after (physically, mentally and emotionally) > The seven things you need for a successful and sustainable training practice

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 156: The journey of a Warrior with Julie Currier https://pinecast.com/guid/d4f00e91-652d-45fa-9c3d-baec40e36dc8 Wed, 11 Jan 2023 19:34:10 -0000 01:17:00 Show notes

In today’s episode, I chat with one of my Warriors, Julie. Julie is 43, a life coach and spiritual director, wife to Bryan and mama to her four children. She lives in Nashville. I wanted to put Julie in the hot seat to talk about her journey over the last 18 months. 

“Somehow the training feels like this foundation place that allows for everything else to happen in a healthier way. The translation to the rest of my life has been amazing, so amazing” 

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 155: How to get in the best shape of your life https://pinecast.com/guid/e0ffbc5a-8bfb-4fab-b9f2-2b6271017048 Mon, 02 Jan 2023 20:37:54 -0000 00:31:02 In today's episode, I share what's on for the next twelve months inside Warrior School, and for me personally. I also talk about the three key things that need to be in your 2023 plan so you can get into the best shape of your life this year.

If training is feeling hard, here is a way I can make it easier for you this year…

  1. Join Warrior School

• When you join we have a one-on-one coaching session to get clear on your goals and create a plan for the year. • We create a nutrition plan to give you energy and support your training. • You follow an individualized strength training program that meets you where you're at and teaches you how to train properly to get strong. • Monthly one-on-one coaching gives you ongoing support and helps you modify your plan based on what’s going on in your life.

We work hard, but we also have a helluva lotta fun! 

Applications open today - click the link below.

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior School - Applications open today https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

]]> no 1 Episode 154: Small consistent action, why logging your food is important and the 7 principles of a powerful body image https://pinecast.com/guid/dfd2fc6e-8a21-417c-b34a-c4397a1babd0 Wed, 21 Dec 2022 21:10:18 -0000 00:50:34 This week, I share some insights from our end-of-year event on Building Powerful Relationships.  Three powerful women presented at this year’s event. Ruby Marsh spoke about ‘Prosperity’, the importance of having enough energy to achieve what we want and the powerful role of small consistent actions (SCAs). Leila Lutz spoke about the importance of ‘Self-parenting’ and balancing the Mother and Father archetypes and how food gives us power. Jessica Ash finished off the weekend with a bang - she spoke about the 7 practices of a powerful body image, and the importance of learning the language of your body.

WHAT YOU WILL DISCOVER

> The Red Umbrella Analogy > Why powerful relationships are important > What negatively impacts our relationships > How we have powerful relationships with our goals, food, training and ourselves > Key questions to ask yourself to help you build powerful relationships > Small audio clips from the three guest speakers > How small consistent actions help you achieve your goals > Why logging is important > The 7 principles of a powerful body image > How to create a successful and sustainable training practice And so much more

Featured on the show

About Warrior School https://warriorschool.co

Apply for Warrior (Applications open January 2nd) https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Ruby Marsh https://www.instagram.com/rubykmarsh/

Leila Lutz https://www.instagram.com/leilalutz/

Jessica Ash https://www.instagram.com/jessicaashwellness/

Creator Club https://www.creatorclub.link

]]> no 1 Episode 153: How to overcome uncertainty and enjoy the process https://pinecast.com/guid/9dcc0f87-fd08-4294-82af-a968eeeea253 Tue, 13 Dec 2022 15:34:33 -0000 Show notes

In today’s episode, I share some insights on overcoming uncertainty and enjoying the hard parts of training. Learn why sitting with ambivalence is better than going for the quick fix, and why the more you challenge yourself with hard things, the more you expand your capacity as a woman.

WHAT YOU WILL DISCOVER

> Why do we experience ambivalence and uncertainty when it comes to our health and training > How to move through uncertainty > Why hard parts are a normal part of life and training > How to enjoy the hard parts of training

Featured on the show

About Warrior School https://warriorschool.co

Episode 151 How to take your training to the Next Level Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000587419936 Spotify: https://open.spotify.com/episode/2xVTHF9VJ6Cyb944LjTkrV?si=a7ba8492d4174e4d

]]> no 1 Episode 152: Journey of a Warrior Woman with Leah Rife https://pinecast.com/guid/80a34aaa-0dfb-49d6-9d38-d8cf956813dd Fri, 09 Dec 2022 20:04:32 -0000 00:56:32

“I looked fit, leaner and happy. Sexy” - Leah

In today’s episode, I chat with one of my Warriors, Leah. Leah is 36, an Indiana wedding photographer, wife to Landon and mama to her two boys Finn and Johann. On our October coaching call, Leah shared so many cool wins with me that I took notes. This stuff is SO good. I had to share it with you. So, I asked her to come on and talk about her journey over the last 15 months.

Here are my original notes from our call in October [this is what we chat about on today’s episode]

Loved the strengthen your confidence challenge Pushed harder than she’s ever trained before Trained with sister and cousin who have been training for 2+ years and lifted more than them Encouraged them to push harder - she felt like a leader The challenge taught her that she’s capable of so much more in her training Noticed big changes in her body composition over the last few months Hasn’t gotten rid of clothes as she wanted them to fit her again Found a pair of jeans - put them on and they fit better than they ever have - “OMG, they fit and my booty looks great” It’s a win to try on clothes that fit and feel so good in them Seeing changes gives her more motivation to keep going - she’s inspired “I feel better, I’m stronger, can move well, and I feel sexier” Didn’t believe it was possible to feel strong, sexy and confident - now she believes and knows it works Sister took a picture of her on Halloween and she loved how she looked - “I looked fit, leaner and happy. Sexy” “I like how I feel so I want to start something with my husband” My husband started a training program - “I’ve tried to get him to train for years” He’s started to care about his health and the way he looks - “I think he’s seen me training and can see the changes and my confidence” Improved relationship “It’s exciting and fun for me to watch him train. I was watching him the other day and was like OMG! Wow.” It’s a turn-on

Training helps us build confidence. Confidence allows us to open ourselves up to what’s possible for our lives and relationships.

If you want to get turned on by a pair of jeans, a photo and a husband who trains you have to come and check out Warrior School.

Applications for Warrior School will open in January. To learn more go to https://warriorschool.co

Featured on the show

About Warrior School https://warriorschool.co

Leah Rife Photography https://leahrifephoto.com

Episode 127 How consistency gave her more confidence in her life with Leah Rife Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661 Spotify: https://open.spotify.com/episode/0gvO918DJ1hFO47XUyRJmR?si=6388003904934bdf

Episode 151 How to take your training to the Next Level Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000587419936 Spotify: https://open.spotify.com/episode/2xVTHF9VJ6Cyb944LjTkrV?si=a7ba8492d4174e4d

]]> no Episode 151: How to take your training to the next level https://pinecast.com/guid/01086d34-dca3-4381-a437-ae3d95bdd580 Thu, 24 Nov 2022 20:00:53 -0000 00:43:44 Show notes

An idea I've held over the last month is this concept of: “How can take it to the next level?”  Not just in my training and work. But also in my relationships, in particular with myself and Karson. I've used this question in my training for the last 12 years - which is how I've built the strength and body I have. And now I'm using it for my life and relationships.

In today's episode, I talk about how you can take your training to the next level. I share 7 ideas for upgrading your training so you can get stronger and achieve the results you want. I also talk about how I help women in Warrior School take their training to the next level.

Featured on the show

Warrior School https://warriorschool.co

Creator Club https://www.creatorclub.link

Ruby Marsh https://www.instagram.com/rubykmarsh/

]]> no 1 Episode 150: Fertility, progesterone and minerals with Loren De La Cruz https://pinecast.com/guid/69b5626b-5b1e-4984-b8c3-605a332784c4 Mon, 21 Nov 2022 01:23:44 -0000 01:35:30 In today’s episode, I’m joined by Loren from Innate Nutrition. This is Loren’s second time on the podcast. I wanted to put her in the hot seat to talk about fertility, progesterone and minerals. She’s about to launch 2.0 of conscious conception and she’s developing a Male fertility course. We talk about progesterone and how we can improve the production and utilization of progesterone to support our cycles and metabolism. We also talk about key micronutrients and minerals for hormone function and fertility. 

WHAT YOU WILL DISCOVER

> Her new course on Male Fertility  > Conscious Conception 2.0  > The difference between low progesterone and our ability to use it well > The symptoms of progesterone > Why progesterone is important > How to improve progesterone production > The importance of the ratio of estrogen and progesterone  > When should we use hormonal replacement therapy > Micronutrients and minerals  > Why a lot of women are depleted in vitamins and minerals > Key micronutrients and minerals important for our hormones and fertility > Why do we get white spots on our nails And more.

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

Loren De La Cruz Instagram https://www.instagram.com/innate_fertility/

Innate Fertility - Conscious conception course https://www.innatefertility.org/conscious-conception-2-0-wait-list-landing-page-final

Innate Wisdom Podcast  https://podcasts.apple.com/ca/podcast/innate-wisdom-podcast/id1653885700

]]> no 1 Episode 149: The human foot and the perfect shoe with Coach Pax from Restore Human https://pinecast.com/guid/b2577ead-b61c-499e-bcba-94658b1a9b60 Tue, 01 Nov 2022 00:30:44 -0000 01:34:33 In today’s episode, my guest is Pax a senior coach at Restore Human (a personal training studio here in Vancouver) and Vivo barefoot educator.  I wanted to get Pax on the podcast to pick his brain on the human foot and barefoot shoes. He just recently climbed the Grouse Grind - a is a 2.5-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster" with his wife in a backpack, in barefoot shoes! He has a very cool philosophy on health and training, let’s say - we vibe!

WHAT YOU WILL DISCOVER

  • How Pax became a coach 
  • Why and how Pax climbed a mountain with his wife in a backpack
  • The importance of movement and training
  • The evolution of the foot (sensory, stable and strong)
  • Features of a healthy foot
  • Why should we care about foot strength
  • Why shoes cause foot problems
  • Why moving more is best for foot health
  • How can we strengthen our feet
  • The theories of barefoot running

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

Restore Human Website https://www.restorehuman.com

Restore Human Instagram https://www.instagram.com/restorehuman/

Human Pax  https://www.instagram.com/humanpax/

Vivo Barefoot https://www.vivobarefoot.com/ca/

Discount code  WARRIORSCHOOL15  (Make a profile first before entering the code)

]]> no 1 Episode 148: How to talk to our daughters about food and their bodies https://pinecast.com/guid/96c7b0bf-c63b-48d1-a5e9-8eac80e8a3cb Mon, 24 Oct 2022 22:42:31 -0000 01:28:17 In today’s episode, I talk about how my sister's experience with Anorexia Nervosa in the mid-2000's birthed my fascination with our relationship with food and our bodies. Decades later, after working with 100's of women, and having 1000's conversations I'm just beginning to understand relationships. I talk about the importance of working on our relationship with food and our body so we can model healthy relationships for our daughters. I share how I work with young females who are experiencing disordered eating or eating disorders.

WHAT YOU WILL DISCOVER

  • What’s going on in my world
  • My sister’s experience with an eating disorder and how that shaped what I do
  • My major research project on the Eating Disorder Continuum
  • My work in the eating disorder space as a Dietitian
  • Why you need to look at your relationship with food and your body
  • How you can build a powerful relationship with food and your body
  • How to talk to your daughter about food and her body
  • The Warrior School End of Year Event on “Building Powerful Relationships"

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

The Butterfly Foundation https://butterfly.org.au

National Eating Disorder Information Centre https://nedic.ca/eating-disorders-treatment/

Disclaimer This episode (and the Warrior School podcast is not intended as a substitute for the advice of appropriate healthcare professionals, and no person may rely upon any information contained in the podcast for any reason whatsoever. If professional advice is required, the services of a competent and qualified professional should be sought.

]]> no 1 Episode 147 What to do when things don't go to plan (an update on my injury) https://pinecast.com/guid/eed8cb1b-0528-4a69-81ee-4983921c741f Fri, 14 Oct 2022 22:51:36 -0000 00:41:35 Show notes

In this episode, I talk about what's going on in my world for the next 90-days. I update you on my injury and training. I talk about how to modify your plan in real-time based on the feedback your body is giving you. I share how I help women inside Warrior School adjust their plans when "things aren't going to plan".

Featured on the show Warrior School Applications for Warrior School Open November 1st

]]> no 1 Episode 146 Is your vision and goal, yours? (setting BIG goals and making it your own) https://pinecast.com/guid/02e0b498-5fdc-4f74-b21a-1e6ea9f6f590 Sat, 08 Oct 2022 20:21:31 -0000 00:57:45 In today’s episode, I share my plans for the next 3-months both personally and within Warrior School. I talk about the importance of creating a vision and setting BIG goals. And we need to get clear on the actions we need to take right now to move us toward our vision. I share with you the five steps I take when setting big goals.

WHAT YOU WILL DISCOVER

  • What’s going on in my life and inside Warrior School
  • The Warrior School Tour 2023
  • Why having a vision is important 
  • What are big goals, and why they are different from small goals
  • The importance of embodying and OWNING our vision and goals
  • Getting clear on what you need to do right now to move you toward your vision and goals
  • The five steps I take when setting big goals
]]> no 1 Episode 145: How to change your story so you can change your life With Theresa Piela https://pinecast.com/guid/d75ea55d-0df1-4814-be9c-605234669e51 Mon, 03 Oct 2022 23:44:35 -0000 01:29:08 Episode Notes

In today’s episode, I am joined by Theresa Piela. Theresa is a trauma-informed EFT Tapping coach, for those with chronic disease and trauma reactions.  She is the founder of Living Roots Wellness. As an independent health researcher & brain rewiring coach. 

Theresa has a powerful story. One that saw her on the brink of death - suffering and just existing in a dark hole of hopelessness, to living a life full of passion in a healthy and functioning body. 

After being diagnosed with Lyme and co-infections, Epstein Barr Virus, heavy metal and mould toxicity, SIBO, candida, chronic fatigue, insulin resistance, hypothyroidism, infertility, osteoporosis, “leaky gut,” early onset ovarian failure, mast cell activation syndrome, parasites, C. diff, gastroparesis, osteoporosis, and a host of other conditions, she set out on a journey to heal sustainably and find beauty in the process when traditional treatments failed.

She now focuses on supporting people with chronic illness, nervous system restoration and trauma. She helps them become “unstuck” through Emotional Freedom Technique (EFT), nervous system regulation and brain rewiring, so they can find meaning and happiness. I connected with Teresa through my dear friends KittyBlomfield and Libby Wescombe. Theresa has profoundly changed the life of Kitty Blomfield, with her work. 

Theresa and I would love to know if you got something out of this episode.  Please let us know by sharing on Instagram and tagging us in your stories. 

WHAT YOU’LL DISCOVER

  • Theresa’s story: how she healed her body sustainably and found meaning and happiness in her life
  • How we can start to trust ourselves and our bodies more
  • The relationship between our thoughts and body
  • How to create a safe nervous system
  • Why are stories that are limiting or shameful keep us stuck
  • Somatic experience and healing
  • Why imagining is important to help us change
  • Emotional Freedom Technique (EFT) - what is it and how it works
  • How EFT helps preprogram beliefs and adopt a new thought pattern
  • Her work and Tapping course

Featured on the show

Apply to Warrior School  https://forms.gle/51fiZBSAGK72iK2k6

Theresa Piela Instagram - @livingrootswellness Tapping with T. - https://www.tappingwitht.com Her website is -  www.livingrootswellness.com

]]> no 1 Episode 144: Question & Answer Special Part 2 https://pinecast.com/guid/a29e2010-37dc-4364-a894-83c4ad53a49e Thu, 29 Sep 2022 21:39:49 -0000 01:45:35 Episode Notes

**Show notes **

In this Part 2 special Q+A episode, I talk about why building a strong foundation opens up possibilities, the different paths you can take in your training, whether you can be healthy while doing Crossfit, the importance of sex, what shoes I wear and Warrior School. Tune in to this juicy Q+A session where we go from shoes to sex!

Featured on the show

Apply for Warrior School  https://forms.gle/51fiZBSAGK72iK2k6

Vivo barefoot https://www.vivobarefoot.com/ca/

Esther Perel  https://www.estherperel.com/focus-on-categories/intimate-relationships

Esther Perel Eroticism Article https://www.estherperel.com/blog/letters-from-esther-37-eroticism-is-an-art-but-its-also-a-practice

Studies 

Recreational Female CrossFit Athletes and Low Energy Availability https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=1191&amp;context=etd2

Assessment of Dietary Intake and Nutritional Status in CrossFit-Trained Individuals: A Descriptive Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369802/

]]> no 1 Episode 143: Q+A Special Part 1 https://pinecast.com/guid/272bc26f-d5b3-43f9-827c-3b0bc9d82b79 Mon, 26 Sep 2022 14:30:46 -0000 01:28:47 Show Notes

In this Part 1 of this special Q+A episode, I talk about my home gym set-up, protein, how I became an entrepreneur, the hardest sessions I’ve learnt as a business owner, my favourite movement to coach and why it's never too old to start training. Tune in to this juicy Q+A session.

Featured on the show

Apply for Warrior School  https://forms.gle/51fiZBSAGK72iK2k6

Creator Club https://www.creatorclub.link/new-index-1

Episode 141 The resilience of the human body with physiotherapist Frances Brown https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579981280

]]> no 1 Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe https://pinecast.com/guid/74e8339d-c587-444f-a446-8f0bdb07da20 Fri, 23 Sep 2022 14:30:26 -0000 01:13:35 **Show notes **

In today’s episode, my guest is Libby Wescombe. This is Lib’s third time on the Warrior School Podcast. Originally we were going to talk about the trend of training with your cycle and why we need to focus on how well we fuel ourselves and recover as it has a bigger impact on our training than our cycle. But we actually kicked off our convo talking about how to progress your training as a lot of women ask us:

"how will I know when I should make it harder", "how do I progress a movement", "how do I go up in weight", "what do I do after I've had time off"...

So, in today’s episode, we talk about how to confidently progress and modify your training so you can get stronger and build muscle. Knowing how to confidently progress your training is an art. There are many ways to progress a movement. Knowing how to confidently modify your training after having time off is also an art. When we don't have the confidence to progress or modify our training we can get stuck. Either we don't get stronger because we haven't made it harder, or we are inconsistent because we don't modify it to meet our body where it's at after having time off. 

WHAT YOU WILL DISCOVER

  • What Libby is working on in her training right now (hint: she’s building like a badass)
  • How we build muscle
  • Why it’s important to progress your training if you want to get stronger and build muscle
  • How to confidently progress your training 
  • Key ways to progress an exercise so you can get strong and build muscle
  • How to confidently modify your training after time off 
  • The 70% rule
  • The importance of showing up for your training session even if you don’t feel like it

Featured on the show

Libby Wescombe Website  https://libbywescombe.com/your-monthly-fuel-about-page

Libby Wescombe Instagram  https://www.instagram.com/libbywescombe/

Episode 104 Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

]]> no 1 Episode 141: The resilience of the human body with Physiotherapist Frances Brown https://pinecast.com/guid/5b166df2-8cf8-48f0-9001-b262571457f0 Mon, 19 Sep 2022 21:25:11 -0000 01:34:02 Episode Notes

**Show notes **

In today’s episode, my guest is Physiotherapist Frances Brown. Frances and I connected through Creator Club, our business coaching membership and I was instantly drawn to her.  Maybe it was because she can lift heavy sh*t, well, or that she integrates a strong belief in the resilience of the human body with strength training and bone density classes to help clients of all ages not just recover or rehabilitate from injuries or niggles, but realise their own potential and resilience. This is a very cool conversation.

WHAT YOU WILL DISCOVER

  • How Frances integrates strength training into her practice
  • Why ‘believing’ you will get better will help your recovery
  • How we can change our relationship with pain
  • The importance of taking a movement-based approach to injury rehabilitation. And why it’s more powerful than just manual therapy
  • Women and bone health
  • Why women need to strength train
  • The importance of jumping and how it improves bone density and cartilage thickness

And so much more!!

Featured on the show

Frances Brown Website https://www.fkbphysio.com

Frances Brown Instagram  https://www.instagram.com/fkbphysio/

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

]]> no 1 Episode 140: Knowing what you want and how to get it https://pinecast.com/guid/4cff1bd1-18a5-4092-9afc-75445f3236c2 Tue, 13 Sep 2022 03:38:39 -0000 01:01:49 In this episode, I talk about why knowing what you want is important. I share with you why it’s totallyyyy normal to be afraid of knowing what you want and how you can move through that fear to achieve your desires. I show you five steps that will help you get what you want. And the key tools to use for setting and achieving your goals.

What you’ll discover:

  • What's happening inside Warrior School
  • Why knowing what you want is important
  • Why it’s important to understand why we want what we want
  • The five steps to focus on to help you get what you want
  • How I help my Warriors to overcome their fear and breakdown stories that aren't serving them
  • Tools for setting and achieving your goals

Featured on the show

Warrior School Applications are closing end of September 2022 Apply now ** https://forms.gle/pTLvnSSqEDb1Bc5y8**

Huberman Lab podcast - DR. EMILY BALCETIS: TOOLS FOR SETTING & ACHIEVING GOALS https://hubermanlab.com/dr-emily-balcetis-tools-for-setting-and-achieving-goals/

Other podcast episodes to help you get what you want

Episode 133 How to believe in yourself and get turned on https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625

Episode 124: How to be more confident with Sina King  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000568677878

Episode 113 Is your foundation strong enough to support your vision? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000560370989

]]> no 1 Episode 139: The Benefits of Deliberate Hot and Cold Exposure https://pinecast.com/guid/716b0b9e-69e3-4808-961e-cbae65cbdf63 Sat, 10 Sep 2022 03:02:42 -0000 00:57:27 What’s your relationship with discomfort like? Do you spend time “with” discomfort, or do you try to move away from it? Avoid it?

I’m fascinated with our relationship to discomfort and in today’s episode, I talk about my current experience with deliberate heat and cold exposure. We also discuss the science behind heat and cold exposure as a way to improve health and recovery. And I share the specific protocols that have been shown to improve health and recovery. 

I’m not a specialist in temperature exposure therapy. It is a very potent stimulus. Everyone shows up on the long road, or, to protocols with different health positions. So, please see the disclaimer at the bottom of the show’s notes. This is not prescriptive. Please refer to your health care team for support if you want to start this exposure therapy. 

WHAT YOU WILL DISCOVER

  • My current experience with deliberate heat and cold exposure and why I started it
  • How heat and cold exposure affect women
  • How the onset of menopause changes our response to heat
  • The use of deliberate heat exposure as a way to improve health and recovery
  • Specific protocols for deliberate health exposure - times, temperature, time of day, and delivery in order to achieve specific outcomes 
  • How deliberate cold exposure can enhance mental health, physical health, and performance.
  • Specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, optimal temperatures, recovery, and mindset. 
  • How cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation

Featured on the show

Apply for Warrior School  https://forms.gle/axng1yoK7YcUyNf1A

Tality Wellness  https://www.talityspa.com/secret

Huberman Lab Podcast: Using deliberate cold exposure for health and performance https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/

Huberman Lab Podcast: The science and health benefits of deliberate heat exposure https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/

Scientific papers on heat from The Huberman Lab Podcast

Scientific papers on cold from The Huberman Lab Podcast

Wim Hoff Method  https://www.wimhofmethod.com/science

DISCLAIMER The Warrior School Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked to this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

]]> no 1 Episode 138: Comparison https://pinecast.com/guid/67a15526-cfa8-4356-8e19-b8064c43c941 Thu, 01 Sep 2022 15:04:22 -0000 **Show notes **

In today’s episode, I talk about comparison. It drives many big feelings that can affect our relationships and self-worth. It is hardwired into us. So, how do we stop comparing ourselves constantly to others?  In the episode, we analyze what comparison is, when it can be helpful and how to overcome comparison. I share how I manage comparison.  I also talk about the emotions of jealousy and envy.  Tune in for some solid tips and tricks that will help you stop constantly comparing yourself to others and help you feel more confident in yourself and your vision.

WHAT YOU WILL DISCOVER

  • Why comparison isn’t the thief of joy
  • How we can use comparison to inspire us
  • How to overcome and manage comparison
  • The difference between jealousy and envy
  • Why you need to be clear on your values and vision
  • Tips and tricks that will help you stop constantly comparing yourself

Featured on the show

Apply for Warrior School  https://forms.gle/axng1yoK7YcUyNf1A

Warrior School https://warriorschool.carrd.co

Brené Brown  https://brenebrown.com

Libby Wescombe https://www.instagram.com/libbywescombe/ https://www.instagram.com/p/Chjg-lGvkvC/

]]> no 1 Episode 137: How to have powerful relationships https://pinecast.com/guid/4b6dba0a-af8f-43da-aef6-f1711f30081a Mon, 22 Aug 2022 23:10:04 -0000 01:16:51 Episode Notes

The relationship you have with yourself is the number one relationship you’ll have in this life. So, what’s it like? What’s the quality of your relationship with yourself, your body and your training? Is it powerful? When we don’t have powerful relationships it stops us from getting the thing we want, from achieving our goals. Listen to this week’s episode as I share how I became fascinated with relationships and how I help coach women to redefine their relationships with themselves. I also talk about the importance of having confident conversations and give you a framework to use to help you communicate with more confidence.

WHAT YOU'LL DISCOVER

  • How I became fascinated with relationships
  • The importance of nurturing all of our relationships 
  • The four questions I’m working on right now to redefine my relationship with myself
  • How I help coach women to redefine their relationship with themselves, their bodies and training
  • The importance of having confident conversations
  • How to have confident conversations

Featured on the show

Apply for Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Esther Perel’s Website https://www.estherperel.com/ TED talks https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en Podcast - Where should we begin Books - Mating in Captivity and The State of Affairs

Brené Brown Website https://brenebrown.com/ TED talks  https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en https://www.ted.com/talks/brene_brown_listening_to_shame?language=en Books - Daring Greatly, Rising Strong and Dare to Lead

]]> no 1 Episode 136: What is a Good Body? https://pinecast.com/guid/3bf7480f-687b-4404-973a-a0bc85895261 Thu, 18 Aug 2022 23:22:09 -0000 00:32:58 What is a good body? Is it one that … Looks a certain way?  Feels a certain way?  Functions a certain way? Does what you want it to do?

Like you, many women I work with label their body as _"bad" _because it doesn't look or feel the way they want them to feel. We often have this friction between our functioning body and how our body looks. And when our body doesn't look or feel a certain way we feel unsafe, therefore we think it's "not good",

But. What if we changed the language? In today's episode, I talk about how we can change the way we talk about our body and how it will help us redefine who we are, and our relationship with ourselves.

If you’d like to work on your relationship with your body - you have to come and check out Warrior School - it’s my online coaching program for women - who are all over the world. I help you redefine your relationship with yourself and your body through coaching and training. I'd love to have you join us.

**Featured on the show **

Apply to Warrior School https://forms.gle/axng1yoK7YcUyNf1A

]]> no 1 Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://pinecast.com/guid/49e5ad02-78ba-47f4-a4c6-94c199e07361 Tue, 16 Aug 2022 00:30:00 -0000 01:17:59 Show Notes

Today’s guest is Kim Vopni (AKA the Vagina Coach). Kim the OG vagina coach - an author and leader in pelvic floor health. She’s a pro at helping women prevent and overcome pelvic floor dysfunction. She has helped thousands of women (including herself) learn how to do pelvic floor exercises, ditch the incontinence pads, eliminate their prolapse symptoms and get back to living life to the fullest! She drops so many knowledge bombs in this episode! You are going to love it.

WHAT YOU WILL DISCOVER

  • How Kim became the Vagina Coach 
  • Her business as a pelvic floor coach
  • Her pelvic health story
  • What is the pelvic floor
  • What is pelvic health
  • What is incontinence and why the hell does it happen
  • What is a prolapse, and why the hell does it happen
  • What are the signs and symptoms of a prolapse
  • How do we prevent and overcome incontinence and organ prolapse
  • What is a hypertonic pelvic floor?
  • How the pelvic floor is related to hip and back pain 
  • How to breath 
  • Why every vagina needs a coach 
  • Working with a pelvic floor specialist 
  • Myths of the pelvic floor
  • The guidelines for returning to running and weightlifting postpartum 

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Kim Vopni  https://www.vaginacoach.com

Instagram  https://www.instagram.com/vaginacoach/

Books https://www.vaginacoach.com/books

]]> no 1 Episode 134: The one skill every woman needs https://pinecast.com/guid/cf4ec9b6-5058-4c74-b080-840d24502f9c Fri, 12 Aug 2022 01:01:18 -0000 01:10:19 Show notes

In this episode, I talk about how to manage our minds.  Our mind is our biggest asset. So, how do we manage it? And how does managing our mind help us achieve our goals? I talk about the difference between managing and controlling our minds. I share two powerful frameworks that help us dissect the facts from emotion, allowing us to manage our minds powerfully and effectively. I also share with you four key things I do to help me manage my mind.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Sign up for Warrior Words  https://warriorschool.carrd.co - scroll down and whack your email in the box to get on the exclusive list

ACT made simple by Russ Harris

Brook Castillo The Life School Coach https://thelifecoachschool.com

Self-coaching Model https://thelifecoachschool.com/self-coaching-model-guide/

Creator Club (Business Coaching Membership) https://www.creatorclub.link

]]> no 1 Episode 133: How to believe in yourself and get turned ON! https://pinecast.com/guid/47ecd9c4-a156-449d-b684-e3e8ae9c0176 Mon, 08 Aug 2022 14:00:00 -0000 00:58:56 Episode Notes

In this episode, I talk about the importance of believing hard and being turned ON by what you want. For a few weeks I've had these two concepts written on a posit note next to my computer. They aren't my concepts. When I hear a concept I'll write it down, stick it behind my computer and get to work on internalizing it.

I let it marinate into me. The believing hard concept I got from Brooke Castillo. The getting turned on concept I got from Monica Yates. In today's episode, I talk about how we can use them to achieve what we want.

You have to believe hard that you can get out of the pit or black hole, overcome pain or injury, get stronger and healthier, and change your body composition. Believing hard is so important - in today’s episode, I talk about why.

You know that button on your iPhone that you click “ON”’ and it activates some kind of function?! It unlocks something. What if you could click your ON button and achieve what you want to achieve in your life?

If you enjoyed this episode you have to come and check out Warrior School - it’s my monthly coaching program for women - where we take all this material and apply it - we use it to help you build a body and life that turns you ON!

Join me at Warriorschool.card.co. I’d love to have you join me.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Sign up for my monthly Newsletter https://warriorschool.carrd.co/

Brooke Castillo https://thelifecoachschool.com

Monica Yates https://monicayates.com.au

]]> no 1 Episode 132: How to understand and control your hormones with Jeanne Rubin https://pinecast.com/guid/72b19ab3-c185-454c-b16e-837297cbb4b4 Wed, 03 Aug 2022 16:00:51 -0000 01:10:45 Today, my guest is Jeanne Rubin, who is the founder of EastWestHealing with her Husband Josh - AKA 'the realfoodgangstas'. Josh and Jeanne are pioneers in restoring thyroid and metabolic health and have taken “food as medicine” to the next level.  

They have over 20 years of research and experience - which means they are pretty close to unlocking the secret to what defines a healthy, healing and sustainable diet. Which is…..You. Or more specifically your ability to metabolise and process not only the food you eat but the environment you live in, into energy – your body’s most basic and fundamental need.

Josh and Jeanne have their group coaching program RTN which is almost a prerequisite for working with me in Warrior School. 

This is Jeanne’s fifth time on the podcast! I wanted to put her in the hot seat and ask her allllll about hormones and progesterone.

Here's what we chat about in our conversation today:

  • Stress
  • Hormones and their roles in our body
  • How stress affects our hormones (and cycle)
  • Why do we need to focus on nourishing the body and restoring minerals, first, before supplementation
  • The importance of owning your day and why Jeanne starts with breakfast
  • How to control your hormones 
  • Why tracking and building awareness are key ways to understand, balance and control your hormones
  • Progesterone - its role and why it might be low
  • How to boost progesterone, naturally
  • The importance of working with a good GP
  • When supplemental progesterone is indicated, and, how Jeanne uses progesterone in her work

Featured on the show

Josh and Jeanne’s work - RTN group coaching program  https://www.eastwesthealing.com

Balancing the Body Budget Guide https://www.eastwesthealing.com/balancing-the-body-budget

Instagram  https://www.instagram.com/realfoodgangstas/

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 131: Why flexibility is a key part of building a strong foundation (and body) with Lucas Aaron https://pinecast.com/guid/178b98a8-4a62-49d6-8812-d21b5c6c869c Sun, 31 Jul 2022 16:00:06 -0000 00:57:50

Today, my guest is Lucas Aaron. Lucas has been a coach for over 15 years. He’s also a dad, husband and business owner. Lucas went from being an injured powerlifter that couldn’t move to the full splits, in all 3 directions. He lives and understands - Strength & Range. He is the creator of Range of Strength - a coaching membership that helps people become more flexible and strong.  I wanted to put Lucas in the hot seat and ask him all about flexibility and why it’s so important if you want to get stronger and feel great in your body.

Here's what we chat about in our conversation today:

  • Lucas’ training philosophy 
  • What is flexibility? 
  • What kind of stretching is best - active versus static stretching
  • What is mobility?
  • What’s the difference between flexibility and mobility?
  • When should we stretch?
  • Why is flexibility an important part of building a strong foundation?
  • How Lucas structures his training sessions
  • Misconceptions surrounding flexibility and mobility
  • Range of Strength Community and workshops

Featured on the show

Website  https://www.rangeofstrength.ca

Range of Strength Membership https://www.rangeofstrength.ca/membership/

Instagram  https://www.instagram.com/rangeofstrength/?hl=en

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 130: How to move through pain and injury https://pinecast.com/guid/c679373e-eff8-455a-8729-cd44d1faf84f Sun, 24 Jul 2022 21:41:23 -0000 01:10:42 **Show notes **

In this episode, I talk about my 'pain' story. I share with you how I’ve overcome many injuries. I talk about how I’m working through my current back pain. I also talk about the difference between acute and chronic pain and how to move through your pain and injuries, so you can continue to train and get strong.

So, Warrior, are you ready to move through your pain and injuries? If you are - I invite you to check out Warrior School. I teach women how to build a foundation that helps them move through pain and injury and builds a stronger body. 

We are taking applications for August. But. It’s not for everyone. Click the link below to fill out an application form. If that’s successful we’ll jump on a 40-min discovery call so we can learn more about each other.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Sarah Lewis https://sarahelizabethlewis.com

Rise by Sarah Lewis  https://www.simonandschuster.com/books/The-Rise/Sarah-Lewis/9781451629248

Professor Lorimer Moseley - Tame the Beast  https://www.tamethebeast.org

]]> no 1 Episode 129: How to fuel before and after training to get stronger and build muscle https://pinecast.com/guid/2f90c6f5-0a06-4317-a25e-ef6e44638830 Wed, 20 Jul 2022 14:00:00 -0000 00:33:57 Show Notes

In this episode, I talk about what to eat before and after training to get stronger, recover well and build muscle. I share how many calories you need to eat to support your physiology and training, and why eating enough protein is key to recovering well.

Featured on the show

ROAR by Dr. Stacy Sims https://www.drstacysims.com/booksandmore

Learn more about Warrior School https://warriorschool.carrd.co/

Related podcast episodes

Episode 110 Three Things to Book your Recovery https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643

Episode 103 Foundation of Tracking Part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643

Episode 96 The Foundations of Tracking Part 1  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000550689372

Episode 80 How to Build Muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Episode 57 Am I Eating Enough https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000499075091

]]> no 1 Episode 128: Training with your Cycle - how to work with your physiology in your 30’s, 40’s, 50’s and beyond https://pinecast.com/guid/19a1f409-22cf-40d2-aa5f-d220355beacf Sun, 17 Jul 2022 14:00:00 -0000 00:47:42 Show Notes

In this episode, I talk about how our hormones change during our cycle. And how it impacts how we feel, our energy, temperature, recovery and strength. I share my story about learning about my cycle and physiology. And how this helped me learn that - how well you fuel yourself AND recover has a bigger impact on your training than your cycle. I also talk about the key things to focus on in your 40s and 50s to help you get stronger and feel great in your body.

So, Warrior, are you ready to learn how to train with your body and physiology? If you are, I invite you to check out Warrior School. We are taking applications for July. But. It’s not for everyone. Click the link below to fill out an application form. If that’s successful we’ll jump on a 40-min discovery call so we can learn more about each other.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

3-part cycle series https://amykatebowe.ck.page/b6c2e0a6bb

Related podcast episodes Episode 110 Three Things to Boost Your Recovery Episode 100 Mastering Menopause with Dr. Stacy Sims Episode 61 Tracking your Training and Cycle for Best Results Episode 59 Training the Week Before Your Period Episode 41 How to Train with Your Cycle After 40 Episode 40 The Length of Your Cycle Matters Episode 39 Your Cycle in a Tool for Your Training

Other resources Free workshop on Tracking your Training and Cycle https://www.youtube.com/watch?v=0qqTqcPX410

Books ROAR - Dr. Stacy Sims Next Level - Dr. Stacy Sims

]]> no 1 Episode 127: How consistency gave her more confidence in her life with Leah Rife https://pinecast.com/guid/c632ab59-5d88-4bd5-bec7-d63f01878eb3 Wed, 13 Jul 2022 15:00:52 -0000 In this episode I talk to Leah Rife, one of my Warrior Women. She’s one of the coolest women I know. Leah is a wife, Mama to two boys and owns her own business as an Indiana Wedding Photographer .She also just started her own podcast - The Photo Concierge podcast. She has been in Warrior School for 12-months this July.

In this conversation, we talk about…

  • What her world, life, training and health were like before Warrior School
  • How her world life, health, and training have changed since joining Warrior School
  • How finding consistency with her training has seeped into other areas of her life AND given her more confidence 
  • How setting boundaries and saying no has helped her be consistent
  • Her biggest wins
  • Her greatest insights and learnings over the last year
  • What she is excited about for the future

So, Warrior, are you ready to consistently train - following a program that works with your body, builds strength and helps you gain confidence?  If you are, I invite you to check out Warrior School. We are taking applications for July. But, it’s not for everyone. Click the link below to fill out an application form. If that’s successful we’ll jump on a 40-min discovery call so we can learn more about each other - click the apply now link below.

Featured on the show

Leah Rife Photography https://leahrifephoto.com

The Photo Concierge Podcast  https://podcasts.apple.com/ca/podcast/the-photo-concierge/id1622493942

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 126: Gut Health - how to have a healthy gut using a nervous system approach with Jessica Ash https://pinecast.com/guid/0e22f9d9-ad77-4a16-a411-5feb9f5ba541 Sun, 10 Jul 2022 15:00:00 -0000 Today, my guest is Hormone + PCOS Educator and business boss lady, Jessica Ash who created Fully Nourished. And she’s brewing up a second baby - her gut course. I really wanted to put Jess in the hot hot hot seat and ask her alllllllll about the gut and her new course. This is Jess’s third time on the podcast!

Here's what we chat about in our conversation today:

  • What she’s learnt about the gut and gut health after working with 1,000 of women
  • The digestive system and how it works
  • What is the gut and how are the thyroid and the gut connected
  • Digestion issues: leaky gut, bloating, constipation, diarrhoea, SIBO, candida, histamine issues
  • Why cleanses and 7-day detox’s won’t fix your gut
  • The signs of a healthy gut
  • The connection between our nervous system and the gut
  • Her gut course - how she’s taken a metabolism, mineral and nervous system approach to gut health

Featured on the show

Jessica Ash Website https://www.jessicaashwellness.com

Instagram https://www.instagram.com/jessicaashwellness/

Fully Nourished Course https://www.jessicaashwellness.com/fully-nourished

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 125: Returning to lifting, writing a book and how I built my business from scratch https://pinecast.com/guid/24880fb0-087a-40c6-9757-063f27cf98b7 Thu, 07 Jul 2022 01:09:14 -0000 01:03:43

In this episode I talk about my plan to return to Olympic weightlifting and why I’m writing a book. I also talk about how I built my business from scratch over the last two years, and why passion, desire and obsession are key in helping you build what you want - in your life and business.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Creator Club - business coaching membership https://www.creatorclub.link

]]> no 1 Episode 124: How we can be more confident with Sina King https://pinecast.com/guid/ba7a071a-fc44-44f0-b57d-4d866f945c4a Mon, 04 Jul 2022 00:21:25 -0000 01:13:06 Episode Notes

Episode 124: How we can be more Confident with Sina King

Show notes

Today my guest is the delicious Sina King. Last ranked #22 most influential burlesque star in the world and voted Australia’s ‘Most Glamorous’ Showgirl; Melbourne-born Sina King is an international icon. After a decade touring the world as Australia's elite burlesque performer, model, creative director and social media entrepreneur; Sina King has become an expert on the way of the confident woman and embodying feminine energy. I wanted to put her in the hot seat and ask her “how do we build more confidence”, so we can live into our vision and feel great in our bodies.

Here's what we chat about in our conversation today:

  • What is confidence
  • The two types of confidence: situational and embodied
  • The importance of having self-awareness and feeling safe
  • How our experiences create patterns and how they can affect our confidence
  • How we can learn how to embody confidence so we can bring it to every situation
  • Her story as an elite burlesque performer
  • Sina’s work: “The Way of the Confident Woman”

Featured on the show

Sina King Website https://www.misssinaking.com

Sing King Instagram https://www.instagram.com/misssinaking/

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 123: Allergies, Vitamin D and the Importance of Progesterone with Kate Deering https://pinecast.com/guid/2ee3166f-6ca7-4eb1-9ac1-0374fd9550b2 Thu, 30 Jun 2022 03:24:18 -0000 01:07:16 Episode Notes

Episode 123: Allergies, Vitamin D and the Importance of Progesterone with Kate Deering

Show notes

Today, my guest is Author and Nutrition Coach, Kate Deering. Kate coaches stressed out people on how to optimise a slow running metabolism.  I wanted to put Kate in the hot seat to talk about hormones and the importance of progesterone. So, we actually kicked off the podcast talking about me, and my allergies! We then talked about vitamin D supplementation (a controversial topic in the metabolic space). And we ended our conversation talking about the hormonal changes that happen during peri-menopause.

Here's what we chat about in our conversation today:

  • Allergies: what causes them and what we could do to treat them
  • Vitamin D supplementation: should or shouldn’t we supplement?
  • How Kate supports her clients who live in the northern hemisphere when daylight is limited
  • What hormones increase, or decrease under stress
  • Misconceptions surrounding peri-menopause and menopause
  • Menopause and progesterone - How can we make more progesterone?
  • What should women in their 40’s and 50’s do to support the transition into menopause

Featured on the show

Kate Deering Website https://www.katedeering.com

Kate Deering Instagram  https://www.instagram.com/katedeeringfitness/

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 122: Mental Labour - how we powerfully share the load in our relationships so our family can thrive (not survive) with Elyse McNeil https://pinecast.com/guid/a8eb4540-63a5-47b0-a4ad-7c4400fd7912 Fri, 24 Jun 2022 23:08:17 -0000 01:01:46 My guest today is psychologist Elise McNeil. I’ve had the pleasure of knowing Elyse for almost 10 years. Elyse is just finishing her PhD on Mental Load. And she recently just became a Mama to her son Rex. I really wanted to put Elyse in the hot seat and ask her all about how we can powerfully share the load in our relationships so we can thrive as a family unit.

Here’s what we talk about in our conversation:

  • What is Mental Labour?
  • What she was noticing in her clinical practice that led her to do a PhD on Mental Labour 
  • How is mental labour experienced by individuals (especially women/mothers) and within couple - what does it look like, or feel like?
  • How do we help our partners understand what’s valuable to us? 
  • How do we work on relaxing some of these expectations or standards?
  • How do we improve sharing in our relationship?
  • What are some examples, skills and strategies to help our relationships not just survive, but thrive
  • Her work - Share to Thrive and her NEW course on Mental Labour which will be out soon!

Featured on the show

Share to Thrive https://www.sharetothrive.com

Instagram https://www.instagram.com/sharetothrive/

]]> no 1 Episode 121: What I'm focusing on in my Training Practice (and my two big announcements) https://pinecast.com/guid/554077c6-dd3f-4bef-831f-0756d001beb7 Wed, 22 Jun 2022 20:03:03 -0000 00:39:12

In todays episode, I talk about how to create systems to support your training during big seasonal shifts. I also share with you what’s happening in my life, training and business. And I make two big announcements!!!! 

So, Warrior, what’s happening in your life? Are you excited for the next 6-months? 

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 120: Taking the Long Way Home https://pinecast.com/guid/eb3c2984-212a-47ad-b304-3f970258f494 Mon, 20 Jun 2022 18:29:14 -0000 00:32:23

In today's episode, I talk about Taking the Long Way Home. My first EVER podcast episode, two years ago, was on "Taking the Long Way Home"- 120 episodes later, I feel like I'm only just getting started. And I'm still talking about Taking the Long Way Home.

Like you, and many other women I’ve worked with, or who follow me and listen to the podcast, I found myself at the bottom of the pit - weak, broken and stressed. And I had to get back up.  

You might see me on Instagram doing all these completely amazing things with my body.  Hanging, rope climbing, handstands, beautiful clean and snatches and with this beautiful athletic body, but one day I got injured and I had to start all the way from the bottom.  

What happened to me was not able to be overcome in a 12 week transformation or by setting an aesthetic goal. I had to take the long road home. I had to rebuild a strong foundation to support my vision. This took years, not weeks or months.

Now in Warrior School, I coach women all over the world, to do just that - to take the long way home.  And I want to share with you first hand, the journey my warriors take to get out of the pit.

So, Warrior, do you need help getting out of the pit? If this episode resonates with you, I invite you to apply for Warrior School.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Episode 1: The Long Way Home https://podcasts.apple.com/ca/podcast/episode-1-the-long-way-home/id1470895252?i=1000443274588

Episode 85 How long does it take to get results  https://podcasts.apple.com/ca/podcast/episode-85-how-long-does-it-take-to-get-results/id1470895252?i=1000537410666

Episode 107 The power of persistence and passion  https://podcasts.apple.com/ca/podcast/episode-107-the-power-of-persistence-and-passion/id1470895252?i=1000556438904

Guest on The Body Never Lies Podcast "Taking the Long Way home" with Leila Lutz https://podcasts.apple.com/ca/podcast/the-long-way-home-with-amy-kate-bowe/id1522395193?i=1000565547254

]]> no 1 Episode 119: Why it matters what you put on your skin with The Nutrition Coach Emma Sgourakis https://pinecast.com/guid/fb427920-c47c-44ca-9770-a61d5b543aa7 Mon, 13 Jun 2022 22:01:11 -0000 01:27:36

Today, my guest is nutritionist and business boss lady, Emma Sgourakis who owns Saturée with Kitty Blomfield.  

Saturée has just launched their new skincare line. 

I really wanted to put Emma in the hot hot hot seat and ask her alllllllll about the skin (and gut) from a nutritionist’s perspective.

Here's what we chat about in our conversation today:

  • Emma's work as a nutritionist for the last 18 years and what she's learnt about health
  • Skin from a nutritionists perspective 
  • How to have healthy and happy skin
  • The gut and its relationship to our skin
  • Supplements for our skin
  • Foods we should be eating to support our skin (and health)
  • The importance of getting back to how our grandparents and great grandparents ate
  • What she's learnt over the last three years researching and developing the Saturee Skin Line
  • What are the ingredients in skincare and what's in a good skincare product?
  • Skin conditions such as ache, eczema and psoriasis 
  • Sun Damage and How much sun should you have?
  • Skincare with Saturated Fat vs PUFA

Featured on the show

Emma Sgourakis https://www.thenutritioncoach.com.au/blog/

Follow her on "the gram" https://www.instagram.com/thenutritioncoach/

Saturée https://www.instagram.com/Saturee_official/

]]> no 1 Episode 118: Finding CrossFit, gaining weight and falling in love with what her body can do with Kate Gordon https://pinecast.com/guid/e3ca6acb-26cc-468a-98e7-3161ac7f0d16 Tue, 07 Jun 2022 20:40:38 -0000

Today I am joined by Kate Gordon. Kate lives in Newcastle, Australia. She joined Creator Club - a business coaching membership I've been apart of for over a year, a couple of months ago, and, after a few conversations together in breakout groups, I knew I wanted her on the podcast.

Kate runs a nutrition coaching business (@cfknutrition) and creates programming (@cfkprogramming) for people training on their own, as well as affiliates. She also has a podcast called Gone Rogue which is 90% relationships and 10% CrossFit.

She's been Crossfitting for 11 years and working on CrossFit Seminar Staff for 8 years. She competed at the CrossFit Games in 2015 and 2019.

In our conversation we talk about:

  • Kate's training and coaching career (how she found Crossfit)
  • Body image and training
  • How Crossfit helped her change her relationship with her body
  • The intersection between our performing body, how our body looks, and being healthy
  • Her back injury and rehabilitation journey
  • How to overcome fear around injury, and the barbell
  • Her work - CFK programming and CFK nutrition

*There's a bit of swearing in this podcast, so whack your headphones in your ears if little humans are around

Featured on the show

Kate Gordon (CFKate) The Gram https://www.instagram.com/cfkate/

Website https://www.cfkate.com/

Podcast "Gone Rogue" https://open.spotify.com/show/2kDG1q0OZRDtyJILvlR9em?si=mB7vV1cSTpWDLvmdTEesCA

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 117: Overcoming chronic pain and learning to trust her body again with Tami Thurston https://pinecast.com/guid/b4a3f4ef-0a32-40ec-81bd-c79501029b2f Sat, 04 Jun 2022 03:00:51 -0000 01:04:32 Episode Notes

Episode 117 Overcoming chronic pain and learning to trust her body again with Tami Thurston

Tami is one of the coolest women I know. A teacher, wife, mother, and warrior! I have had the pleasure of coaching and leading her in her training and health for the last 4 years.

The first time I saw Tami at my studio for a session she couldn't even walk pain-free. She had to hold on to the railing to get up the stairs. 

She thought we would never be able to train again.

Over the last few years, we have worked on rebuilding her foundation. 

One of her first goals was to be able to move pain-free during daily life activities and get back to regular training movements. 

Our work together has helped her to recover fully and be back training in her studio with the other Warrior women. 

She has learned to listen to and understand her body better. She is pain-free during my daily life, and her balance, mobility, flexibility, strength, and mental health have greatly improved.

Tami, I'm so proud of you.

In our conversation we talk about:

  • What her training and health were like before Warrior School
  • How her life, health, and training have changed since joining Warrior School
  • Her biggest wins (being pain-free, back squatting the most weight she's ever squatted, her first strict push-ups)
  • How she moved out of pain and fell in love with her training
  • Her greatest insights and learnings over the few years
  • What she is excited about for the future

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 116: How to overcome the fear of adding weight to the bar https://pinecast.com/guid/e9cedb87-7317-4f37-8d60-65f39ff093fa Tue, 31 May 2022 00:42:56 -0000 00:48:38 In this episode, I talk about how to overcome the fear we feel around adding weight to the bar or lifting heavier. I talk about the mindset around lifting heavy weights and share a key checklist you can use to help you decide if you should go up in weight.

So, Warrior, do you feel confident to add weight to the bar? If you don't check out Warrior School. I can teach you how to lift weights, with confidence so you can get stronger and feel great in your body.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

]]> no 1 Episode 115: The three key moments that made me fall in love with training https://pinecast.com/guid/e4877610-55c5-4188-ab28-585b729cb02f Mon, 23 May 2022 17:11:17 -0000 00:35:25 In this episode, I talk about the three key moments that made me fall in love with training. I believe that we need to LOVE our training. It needs to excite us because getting stronger, takes a lot of work.

So, Warrior, do you have a key moment that made you fall in love with training? Let me know!

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Episode 109 How to fall in love with you’re training  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558166643

]]> no 1 Episode 114: The key to take your training to the next level https://pinecast.com/guid/fd818c25-2086-4455-84ee-cfa68a57d5cb Thu, 19 May 2022 16:46:42 -0000 00:35:19 Episode Notes

In this episode, I talk about the one tool that will help you take your training to the next level - organization. Organization is a system designed to build a strong foundation so you can hit your goals even when things change.

So, Warrior, are you organized? Do you have a system? If you want to take your training to the next level you need to be organized.

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School in June  https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

]]> no 1 Episode 113: Is your Foundation Strong Enough to Support your Vision? https://pinecast.com/guid/248668ca-f11d-46ab-89bd-12c989322445 Tue, 10 May 2022 21:33:17 -0000 00:33:23 Show notes

In this episode I talk about the importance of building a strong foundation to support your vision. When I started working with my coach 11 years ago I realised the real problem was women hadn't built a strong foundation. By working through the "Foundation of training needs for women" [which is like a hierarchy] we slowly build a foundation in which we can then achieve the results we want AND live into our vision. 

No go Warrior, build your foundation!

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School  https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

]]> no 1 Episode 112: The Performing Body versus the Objectified Body https://pinecast.com/guid/a46e7223-357e-4bfb-b20d-42138f0f2f23 Sat, 07 May 2022 01:23:57 -0000 00:39:08 In this episode, I talk about the friction we often feel between our performing body (what our body can do) versus the objectified body (how our body looks).  Like you, most of the women I work with have focused on how their body looks. As a result, it has negatively impacted their physical performance and health.

I believe to get stronger and build a body you love you need to focus on your performing body - how well it functions, how heavy you can lift, how mobile you are, and how well you can recover. AND as a by-product, your physical appearance can change. 

Let me ask you... don't you wanna be in a body that carries you through your life on your own terms? Well, if you do, you need to focus on performance!

Now, go, perform Warrior! 

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 111: Owning your Training and Building a Capable Body with Kelsea Sutton https://pinecast.com/guid/cf16266d-2ef9-47fd-b394-0fe9d1ecd938 Fri, 29 Apr 2022 23:11:12 -0000 00:55:51 Kelsea is one of the coolest women I know. A lawyer, wife, mother, and leader in her community - she's on a mission to learn how to support her body for decades of full living! 

After a very hard 6-years, full of stress and trauma, Kels found herself _feeling very defeated, weak, and imbalanced often to the point of pain. _

She was frustrated that she couldn’t use her body to carry her through her life on her own terms.

So, she took action! She got support with her nutrition from Josh and Jeanne, and “binged” listened to the Warrior School Podcast. 

And I’ve had the privilege of leading her in her training (and health) for the last 11-months. 

I believe you need to FALL IN LOVE with your training to get those badass results you want. And Kels has fallen head over heels for her training practice.

In this conversation, we talk about…

  • What her training and health were like before Warrior School
  • How her life, health, and training have changed since joining Warrior School
  • The importance of language 
  • Her biggest wins (she went from hanging for a few seconds to a full minute, she now has the raddest, controlled full pushups coming on, and her squat form is on fire!)
  • How she fell in love with her training AND walking
  • Her greatest insights and learnings over the last year
  • What she is excited about for the future

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

]]> no 1 Episode 110: 3 Things to Boost your Recovery https://pinecast.com/guid/ae032771-de57-4cf1-a49a-277c6e98e56d Mon, 25 Apr 2022 17:32:12 -0000 In this episode, I talk about the importance of rest and recovery. If the goal of your rest day is to boost recovery, then you actually have to take action towards that, it’s not merely about "not going to the gym" - there's a strategy to it! I also share the 3 Things to Boost your Next-Day Recovery (hint it isn't about special supplements) and how you can start to actively recover better today!

Now go recover well Warrior!

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Past podcast episodes on rest and recovery

Episode 41: How to Recover Well Part 1 https://podcasts.apple.com/ca/podcast/episode-41-how-to-train-with-your-cycle-after-40/id1470895252?i=1000478519093

Episode 42: How to Recover Well Part 2 https://podcasts.apple.com/ca/podcast/episode-42-how-to-recover-well-from-training-part-1-3/id1470895252?i=1000484882072

Episode 43: How to Recover Well Part 3 https://podcasts.apple.com/ca/podcast/episode-43-why-you-need-a-movement-and/id1470895252?i=1000485127197

Dr. Stacy Sim's Article - How your female hormones affect HRV https://www.drstacysims.com/blog/how-your-female-sex-hormones-affect-hrv

]]> no 1 Episode 109: How to fall in love with your training (and why it's the key to the results you want) https://pinecast.com/guid/8573c49c-17da-4adf-8d99-45f4c4c86bab Wed, 20 Apr 2022 15:34:17 -0000 00:38:10 Episode Notes

Episode 109 How to fall in love with your training (and why it's the key to the results you want)

Do you get excited to train? Are you in LOVE with your training?

In this episode, I talk about what it means to love your training and why it is how you're really going to build strength and confidence and the badass results you want.

I also talk about how a few Warriors have gotten a crapload stronger recently (hint it's got to do with love) and how you can start to fall in love with YOUR training.

So, do you, love it? Or are you ready to?

If you want to fall in love with your training here’s how I can help -> Apply to join Warrior School in May

Tap the link below to apply

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Apply to Warrior School https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

Listen to Episode 78 "Patience, trust, and celebrating the wins with Shannon Dalby (one of my Warriors)  https://podcasts.apple.com/ca/podcast/episode-78-patience-trust-and-celebrating-the/id1470895252?i=1000528374911

]]> no 1 Episode 108: The three things that are stopping you from being consistent https://pinecast.com/guid/5e26e0b1-06e9-4f36-a3c0-17480bccd07b Mon, 11 Apr 2022 18:43:01 -0000 00:37:47 Episode Notes

**Episode 108 The three things that are stopping you from being consistent **

In this episode, I talk about the three things that stop us from being consistent in our training and why being clear on your mission, having energy, and loving your training is how you are going to get the rewards you want!

So, which one of these three is true, for you?

Now go get clear on your mission, fuel yourself, and join Warrior School so you can FALL in LOVE with your training!

Featured on the show

Learn more about and JOIN Warrior School https://warriorschool.carrd.co/

Creator Club (my business coaches) https://www.creatorclub.link/

]]> no 1 Episode 107: The Power of Persistence and Passion https://pinecast.com/guid/f1aab5cc-da56-41c3-a19e-d435aefdb4bc Wed, 06 Apr 2022 16:23:11 -0000 00:39:06 Recently I had a conversation with my business coach about the importance of persistence. So, in this episode, I talk about why persistence, and how your ability to persevere in the face of obstacles, is the key to your success in training (and life).

But, we need more than just persistence. It's the blend of PASSION AND persistence that's the key! If you want to get stronger and feel great in your body you need both passion AND persistence.

Do you have a passion for your training? Does it excite you? Do you persist when things get hard?

Featured on the show

Angela Duckworth TED Talk  https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance

Angela Duckworth's book GRIT https://angeladuckworth.com/grit-book/

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 106: How we can take ownership of our emotions, set boundaries, and trust ourselves with self expression coach Gemma Hanley https://pinecast.com/guid/7485298e-90f2-4dfb-8a73-554e7de379fd Sat, 02 Apr 2022 18:52:05 -0000 01:03:36 Episode Notes

Episode 106 How we can take ownership of our emotions, set boundaries, and trust ourselves with Self Expression Coach Gemma Hanley

Imagine feeling confident, worthy, and being able to show up as your best self.....Sounds so cool, doesn't it?

That's what my dear friend Gemma Hanley helps women do!

Through her coaching program "Reveal and Rise", Gem teaches women how to "get on the field" and express their emotions so they can trust themselves and step into their power!

In our conversation Gemma and I talk about:

  • The importance of trusting AND understanding ourselves
  • How to move from feeling indecisive or stuck to confident and free
  • Why do we hold ourselves back, hide, and self-sabotage
  • Why do we have a hard time expressing emotions 
  • Why emotions are important and what they are telling you
  • How we can take ownership of our emotions and use them to get the results we want
  • How to move on from the past and "get onto the field"
  • Why does negative self-talk and constantly assuming the worst doesn't help us
  • How we can confidently communicate with ourselves and in our relationships
  • How to feel more settled and grounded in our life 

"If it's feeling hard. If it's feeling super challenging. If you're questioning almost everything...That's beautiful evidence that you're doing something different. If it feels familiar, and of course, the pain and the stuckness will still be there too, but if it's feeling familiar, there's probably not too much happening that's going to make a shift and help move you forward"

Featured on the show

Gemma Hanley 

Connect with Gem on "the gram" -  https://www.instagram.com/gemmaehanley/

Her "Reveal and Rise Program" https://www.gemmahanley.com/reveal&amp;rise

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 105: How to confidently choose the right weights in your training https://pinecast.com/guid/fc0b826a-c0b9-4d70-bd29-958e3ff104bb Tue, 29 Mar 2022 19:21:17 -0000 00:40:40 Episode Notes

In this episode, I talk about why you aren't getting the results you want in your training, why bodyweight strength and mobility are the foundation for getting stronger, and how to confidently choose the right weights in your training.

Now, go add weight and get stronger!

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Sign up for my monthly newsletter https://warriorschool.carrd.co/

Episode 104: Why you're not progressing in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/episode-104-why-youre-not-making-progress-in-your-training/id1470895252?i=1000555321960

]]> no 1 Episode 104: Why you’re not making progress in your training with Libby Wescombe https://pinecast.com/guid/e52e1976-7b1c-45f2-801d-5df06a63f7db Sat, 26 Mar 2022 20:28:15 -0000 01:11:25 Episode Notes

In this episode, Libby and I talk about why you're not making progress in your training and how to change your training to start seeing results. Lib also talks about the importance of progressive overload and recovery, and why doing moderate-intensity training is a wasteland for your energy and results.

Libby Wescombe is a MUSCLE BUILDING EXPERT. She helps women optimise their diet and metabolism so they can get in the best shape of their life.

This is Lib's second time on the podcast. Our first episode was on How to Build Muscle Episode 80: https://podcasts.apple.com/ca/podcast/episode-80-how-to-build-muscle-with-libby-wescombe/id1470895252?i=1000530211023

I got her on to chat about one of our favourite topics - why you're not making progress in your training

In today's episode we talk about:

The real reason women aren't getting strong and feeling confident in their bodies

The importance of building a foundation

The importance of polarizing our training to get strong, build muscle, and feel good (staying out of metabolic wasteland)

How to approach our training to build muscle and get strong (exercise selection, training frequency, intensity, and volume)

Why having GRIT and grace are BOTH important in our training

How do we know if our training is working for us and we are progressing?

Her new coaching program which is launching at the end of March

Now, go fuel yourself and start making progress in your training!

Featured on the show

Connect with Libby Wescombe  Website: https://libbywescombe.com/your-monthly-fuel-about-page Follow her on "the gram": https://www.instagram.com/libbywescombe/

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 103: The foundations of tracking part 2 https://pinecast.com/guid/86fc0679-37ea-448e-aaea-58551aeac0c1 Tue, 22 Mar 2022 03:34:55 -0000 00:45:34 Episode Notes

In this episode, I talk about the two different types of tracking - tracking for health versus tracking for performance, how we can redefine our relationship with tracking, and how to modify our calories and macros based on our data.

When we talk about this stuff always think of it in the context of you. How it applies to you, your body, and training.

Go track and find your gap!

Featured on the show

RMR equation: RMR woman: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.33 x age in years) 

Learn more about Warrior School https://warriorschool.carrd.co/

Episode 96: The Foundations of Tracking Part 1 https://podcasts.apple.com/ca/podcast/episode-96-the-foundations-of-tracking-part-1/id1470895252?i=1000550689372

Episode 61: Tracking your Training and Cycle for Best Results  https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889

Free 60-min workshop on Tracking your Training and Cycle for Best Results https://youtu.be/0qqTqcPX410

Libby Wescombe - Tracking tips and education with the Tracking Queen Follow her on "the gram": https://www.instagram.com/libbywescombe/

]]> no 1 Episode 102: What I write in my training diary (and why I don't have an Apple Watch) https://pinecast.com/guid/54d3c10c-c6e3-4c78-ae85-82426370d1a1 Mon, 14 Mar 2022 18:29:33 -0000 00:26:41 Episode Notes

In this episode, I talk about what I write in my training diary and why I track my training in a notebook instead of on my phone or in an app.

I also talk about the.5 reasons why you should track your training and cycle.

Go buy a diary and track your training!

Featured on the show

Episode 61 "Tracking your Training and Cycle for Best Results" https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889

Free workshop on "Tracking your Training and Cycle for Best Results" https://youtu.be/0qqTqcPX410

Learn more about Warrior School https://warriorschool.carrd.co/

]]> no 1 Episode 101: Talking about periods and other sensitive things with Sarah Sproule https://pinecast.com/guid/e5404401-a76e-4066-aff5-45e656eea82a Fri, 11 Mar 2022 18:54:46 -0000 01:03:30 Episode Notes

Sarah Sproule is an occupational therapist with a master's in sexuality studies and host of the fabulous podcast, “Sitting in a Car” where she helps parents stay connected with their kids while having conversations about puberty, bodies, and sex.

In today's episode we talk about:

  • Why do most parents feel unbearably awkward initiating conversations about sexuality with their kid(s)  

  • How important it is for your kids to have age-appropriate guidance about their body and about physical intimacy

  • How to be their go-to resource when they have questions about attraction, dating, relationships, and sex

  • How to start hard conversations (and put magic into it) with our kid(s)

  • The importance of having a strong nervous system and body language

  • Why it is so important to have these conversations about our bodies, not only with our kids but ourselves.

  • Her work through Evolve School

Featured on the show

Website  https://sarahsproule.com/

Evolve School https://sarahsproule.support/waitlist/

Instagram https://www.instagram.com/iamsarahsproule/

Sitting in a Car Podcast https://sarahsproule.support/welcome-to-sitting-in-a-car/

]]> no 1 Episode 100: Mastering Menopause with Dr. Stacy Sims https://pinecast.com/guid/d46175b7-b579-4c9c-a615-26dbf97ba9d9 Tue, 08 Mar 2022 02:39:42 -0000 00:58:29 Episode Notes

Episode 100: Mastering Menopause with Dr. Stacy Sims

The queen of female physiology: Dr. Stacy Sims joins me on the podcast to celebrate episode 100!!! I'm so excited for this one!

Stacy is a researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions!

She is the author of ROAR - which I have on my desk, and the Co-founder of WILD AI.

Stacy and I sat down on a Wednesday morning in February and talked about all things menopause and training.

Here's a snapshot of what we covered in today's episode:

  • Stacy's current interest and/or research in the Menopause space - “What’s hot and super cool/interesting right now”. 
  • The Science of Menopause (What the hell is happening?) 
  • How can we prepare ourselves for a better, and more powerful transition into Menopause 
  • Training for the menopausal woman (why we need to polarize our training)
  • Nutrition for the menopausal woman
  • Her Women are not Small Men Workshop - Class Starts March 4th

Go fuel yourself and polarize your training!

Featured on the show

Roar  https://www.drstacysims.com/booksandmore

Foundation Partner of WILD AI https://wild.ai/

The gram https://www.instagram.com/drstacysims/

Website https://www.drstacysims.com/

Women aren't small men course https://www.drstacysims.com/offers/zCtxCUiu/checkout

Menopause for athletes  https://www.drstacysims.com/menopause

]]> no 1 Episode 99: Do you celebrate yourself? https://pinecast.com/guid/174816b2-2b35-4faf-a0bb-66c6b1426126 Sat, 05 Mar 2022 00:41:49 -0000 00:25:40 Episode Notes

On Monday I am releasing episode 100!! I’m also close to reaching a very cool business goal I’ve been working towards for years.

This got me thinking about pride (and why we aren’t good at celebrating ourselves).

Do you pause and acknowledge yourself for your hard work and wins. Do you celebrate yourself?

In today's episode, I talk about why we need to be proud of ourselves AND the importance of celebrating our hard work.

I also talk about how we can be proud of ourselves AND hold this belief that we can do better.

Go celebrate yourself!

Featured on the show

Learn more about Warrior School https://warriorschool.carrd.co/

Download my 3-part series on "Training with your Cycle for Best Results" https://amykatebowe.ck.page/b6c2e0a6bb

]]> no 1 Episode 98: Learning how to meet your bodies needs with Jessica Ash https://pinecast.com/guid/79224c7a-8c29-4053-a312-527f00680e98 Tue, 01 Mar 2022 02:12:14 -0000 01:23:04 Episode Notes

Jessica Ash - is the queen of helping women heal their metabolism

This is her second time on the podcast. Our first episode on Hormonally Respectful Fat Loss has been my most downloaded and listened to episode EVER!

Check it out here - h

Our conversations are always fire! And today's episode is full of fire and laughter!

Today we talk about:

  • Her morning routine
  • What she's super interested in right now - pelvic floor and coffee experiment 
  • What she's working on right now
  • Why does nourishment sometimes feel worse before it feels better
  • Why do some women need to gain fat to lose fat (safety weight/healing lbs versus unhealthy fat gain and what’s behind them)
  • The link between metabolic health and anxiety

Connect with Jess

The gram https://www.instagram.com/jessicaashwellness/

Website  https://www.jessicaashwellness.com/

Fully Nourished Course https://www.jessicaashwellness.com/fully-nourished

]]> no 1 Episode 97: How to improve your relationship with pain and recover from injury with Dave Leyland https://pinecast.com/guid/56f100ed-b9fa-4f86-8fdd-5d1cd7211d51 Mon, 21 Feb 2022 15:48:08 -0000 00:48:15 Episode Notes

Dave Leyland is co-owner of COAST and has been a practicing Physiotherapist since 2012 in North Vancouver (he's very good!).

COAST Performance Rehab is a movement-focused, multidisciplinary company in North Vancouver and Vancouver that is changing the rehab game!!

Dave believes that the most important tool when it comes to rehab is movement (which is why I love him).

Today we talk about:

  • Dave's story and philosophy
  • The anatomy and physiology of pain (and our relationship to pain)
  • Why having a movement-based approach to injury and rehab is key
  • Addressing common injuries - from how the issues come about in the first place - to the most common recommendations and exercises he gives when treating them.
  • Injury Myths and Misconceptions

Coast Performance Rehab Website https://www.coastperformancerehab.com/

]]> no 1 Episode 96: The foundations of tracking part 1 https://pinecast.com/guid/5f2f6762-6bbe-4378-8f4c-9e0c5b115198 Thu, 10 Feb 2022 15:11:40 -0000 00:37:42 no 1 Episode 95: Taking control of your hormones with Jeanne Rubin https://pinecast.com/guid/950a0934-3212-4303-ad2b-09dc0e92edc0 Mon, 31 Jan 2022 16:46:23 -0000 01:14:16 Episode Notes

Episode 69: Is Stress Sabotaging your Training Take Control of Your Hormones!

Jeanne Rubin is co-founder of East West Healing with her husband Josh Rubin (AKA The Real Food Gangstas on "The Gram"). 

Jeanne and Josh and **leaders in the metabolic space. **

In the episode, Jeanne and I talk about:

  • Jeanne's hormone story
  • Why we should do things that scare the sh*t out of us
  • The science of perimenopause and menopause (what the hell is happening) 
  • Nutrition for the menopausal woman

  • How can we better prepare ourselves and our physiology for this transition

  • Interventions like HRT, progesterone, castor oil packs and nutrition And more

https://podcasts.apple.com/ca/podcast/episode-69-is-stress-sabotaging-your-training-with/id1470895252?i=1000516894182

East West Healing https://www.eastwesthealing.com/

Group Coaching Program  https://www.eastwesthealing.com/rtn-group-coaching

Real Food Gangstas https://www.instagram.com/realfoodgangstas/

]]> no 1 Episode 94: Turning pro in your training through fearless boundary setting with Ruby Marsh https://pinecast.com/guid/473ad2ed-d859-4092-9d4e-e02183cc144e Mon, 17 Jan 2022 04:11:54 -0000 01:16:02 Episode Notes

Today I'm joined by my dear friend and business coach Ruby Marsh

This is a cracker of an episode where we talk bout our favorite  topics - vital metrics and boundary setting (I know they don't sound sexy, but trust me Rubs makes them sexy)

If you want to level up in your training and get results this year you NEED to be a fearless boundary setter!

Here's what we talk about: 

● Ruby's (powerful) story ● Vital Metrics, what are vital metrics, and why are they important for our training and health ● Fearless boundary setting and why is boundary setting important for our training and health ● Where we start with boundary setting And more

To connect with Ruby and her work click these links

Her gram https://instagram.com/rubykmarsh?utm_medium=copy_link

Her podcast - True to You https://podcasts.apple.com/ca/podcast/true-to-you/id1466367025

Creator club gram https://instagram.com/creatorclub.link?utm_medium=copy_link

Creator club website https://www.creatorclub.link/

Women's body weight strength intensive

https://womensbodyweightstrengthintensive.ck.page/a81969c5e9

]]> no 1 Episode 93: Do you know your training mission? https://pinecast.com/guid/f9e2d446-80ef-4d94-90c8-d808aab8ddd9 Wed, 12 Jan 2022 01:30:52 -0000 00:20:21 no 1 Episode 92: Embracing discomfort with Samantha Gash https://pinecast.com/guid/482f69f0-2e3c-4881-9001-35d3c1ec151e Wed, 22 Dec 2021 22:24:02 -0000 01:07:56 Episode Notes

Samantha Gash is a social entrepreneur with heart, grit, and intelligence! She is a warrior!

She believes “if you want something you’ve never had, you have to do something you have never done before”

From being the first woman to finish one of the world’s toughest ultra-marathon events to raising hundreds of thousands of dollars for charity, Samantha’s journey from corporate lawyer to endurance athlete and social impact entrepreneur is a must-hear!

Here are some of her badass Warrior feats:

  • First female and youngest person to complete Racing the Planet’s 4 Deserts Grand Slam in one calendar year (2010)
  • A 379km solo (supported) non-stop run across the Simpson Desert in Australia (2012)
  • A 3253km, 77-day run from the west to east of India (2016)
  • Raised close to $200,000 to support six education initiatives through World Vision (2016)
  • Co-founder of Freedom Runners, raising $50,000 for a social enterprise business that will employ and train young women in South Africa on women’s health issues (2014)
  • And now she's started Her trails with her Cofounder Bec Wilcock - A Female Trail & Adventure Platform and holistic running program 

Today on the podcast Sam and I talk about 

  • Samantha's story and her limiting beliefs 
  • How to overcome the stories we tell ourselves that often stop us from doing the work
  • The key skills we need to have a successful training practice
  • Importance of creating a strategy: your training strategy
  • The next best plan: agility, pivoting, and adaptability
  • Working with your physiology and training with your cycle
  • Her trails - A Female Trail & Adventure Platform and holistic running program 

Connect with Sam and Her Trails

Samantha Gash website https://www.samanthagash.com/

The "gram"  https://www.instagram.com/samanthagash/

Her trails website https://hertrails.com/

Her Trails the "gram" https://www.instagram.com/her_trails/

]]> no 1 Episode 91: Understanding your bodies needs and PCOS with Mel Kaye https://pinecast.com/guid/67694993-8c44-4a88-b69f-a1f202a76916 Mon, 13 Dec 2021 20:00:05 -0000 Episode Notes

Mel Kaye is an Exercise Physiologist and coach.

She helps Aussie women to understand and support their health (without diets and supplements) leaving them feeling confident and free!

Here's a snapshot of what we talk about in today's episode:

  • How we connected 
  • Her story and her course "PCOS breakthrough" - taking women from defeat to understanding in 6-weeks
  • What is PCOS? And how can we work with our bodies to support our hormones
  • The 5 steps she uses with her clients to take back control of their body and health

Connect with Mel on the "gram" https://www.instagram.com/mel_kaye_exphys/

]]> no 1 Episode 90: Finding strength in the gym, and on the rugby field, with Georgia Page Osteopath https://pinecast.com/guid/d6e87e7a-2b7a-4cc5-8b60-5b6812bdcabe Tue, 07 Dec 2021 18:31:16 -0000 01:12:23 Episode Notes

Georgia is an Osteopath and athlete.

She practices at the Movement Improvement Clinic in Newcastle AUS. She is a professional football player for the Newcastle Knights and the creator of Women's Rugby Academy, where her mission is to empower women's rugby players.

Here's a snapshot of what we talk about in today's episode:  

  • Georgia's story - how she started playing ruby and why she became an osteopath 
  • Her work and philosophy as an Osteopath
  • Her professional ruby career - what it's like playing a male-dominated sport
  • Training with your physiology
  • Understanding the role that hormones play when treating women in perimenopause and menopause 

And a lot more!

Connect with Georgia  https://www.instagram.com/geopage/

Women's Rugby Academy  https://womensrugbyacademy.passion.io/

]]> no 1 Episode 89: How to Train Hard In a Respectful Way https://pinecast.com/guid/df9a68a6-cdec-4a6d-9da0-654bc1a131a6 Thu, 25 Nov 2021 22:08:40 -0000 00:34:52 Episode Notes

Download your free 3-part series on "Training with your cycle" How do you know the difference between: 

“This session is really challenging and hard, but I need to push through to get stronger", 

and "my body is tired, and I need to be kind to it and give it a break?"

In today's episode, we talk about how to train hard in a respectful way!

https://marvelous-teacher-548.ck.page/b6c2e0a6bb

]]> no 1 Episode 88: The Fundamentals of Training with Vik Hawksley https://pinecast.com/guid/a708cf8d-1129-4fa1-8105-fb44cf56f7dc Sat, 06 Nov 2021 03:29:07 -0000 01:33:17 Episode Notes

Vik Hawksley is the founder and owner of Anatomy in Motion in Sydney Australia, with his powerhouse of a Wife, Sarah

AIM  provides a clear pathway to building strong, bendy, and skillful humans. Today on the podcast Vik and I talk about how to build a strong, resilient, and capable body

Here's a snapshot of what we chat about.....

The fundamentals of training and how we build a strong foundation

The key things we need to have a successful training practice

How to train to build a strong body

Results and how to look good naked

Success pathways and timelines for training - how long does it take?

Aim academy - how Vik is elevating coaches in the training and fitness space!

Website https://anatomyinmotion.com.au/

The "gram"

Vik  https://www.instagram.com/vik_hawksley/

Aim academy  https://www.instagram.com/aim__academy/

]]> no 1 Episode 87: Conscious conception with Loren from Innate Nutrition https://pinecast.com/guid/46176a04-e003-447a-95df-d0b71cf95cf4 Tue, 26 Oct 2021 22:40:20 -0000 Episode Notes

Loren Is the founder of innate nutrition and her new course "Conscious conception".

She is a functional nutritionist, specializing in preconception nutrition

Her mission is to empower women like you with the tools and the knowledge they need to regulate their cycles, balance their hormones, heal their metabolism, optimize their fertility, and ultimately have a thriving pregnancy.

Whether you’re looking to balance your hormones, get pregnant, support your pregnancy or optimize your postpartum recovery — Loren's got you covered.

Today on the podcast Loren and I talk about how we can consciously prepare our bodies for conception

Here's a snapshot of what we chat about

Pre-conception timeline - when should we start preparing for conception?

How do you tell if you’re body is healthy? And some key things we can do to support ourselves before conception

The menstrual cycle and why it's a key piece for fertility and conception

How do you prepare your body for pregnancy? "Replenish the bank"

The “ultimate” prenatal supplements (hint, its not what you think)

Myths around foods and pregnancy 

You’re pregnant, now what? 3-5 key things we need to know/do during pregnancy

Her "conscious conception" course

Website https://www.innate-nutrition.com/

Conscious conception course  https://www.innate-nutrition.com/courses https://bloominnate.thinkific.com/courses/conscious-conception?ref=8bba5d

The "gram" https://www.instagram.com/innatefunctionalnutrition/

]]> no 1 Episode 86: Using our breath to get more out of our training with Dr Caity Haniver (Osteopath) https://pinecast.com/guid/73554033-58dc-4c9c-ae2b-a4da9418952e Sat, 16 Oct 2021 00:51:18 -0000 01:06:58 Episode Notes

Dr. Caity Haniver is an avid weightlifter, weightlifting coach, and Osteopath. Caity has always been passionate about the human body & helping people maximise their potential to achieve health & performance goals. 

Being in the fitness industry for over 10 years, Caity realised there was a big gap in clinicians who could work with athletes wanting to compete in sports like Weightlifting and Crossfit. 

This pushed Caity to become a hybrid clinician and weightlifting coach who could offer both programming, coaching, and osteopathic care.

Caity works with many athletes to improve joint range of motion, improve technique, and provides programming to help them achieve their weightlifting goals. 

Today on the podcast Caity and I talk about breathing and the pelvic floor 

Here's a snapshot of what we chat about

Is there a "right way to breathe" The 5 diaphragms and how to use them all (this was my fav bit (I didn't know we have 5 diaphragms) Why do we have trouble breathing Key breathing exercises to help us connect to our breath How we engage AND relax our pelvic floor  How to breathe during movements and training

Website https://www.thebarbellosteo.com/

The "gram" https://www.instagram.com/thebarbellosteo/

]]> no 1 Episode 85: How long does it take to get results? https://pinecast.com/guid/b33e453d-ba24-4d84-b53a-61c5814263ae Sun, 03 Oct 2021 22:40:20 -0000 01:11:31 Episode Notes

_How long does it take to build strength, gain confidence and get results? _

I get asked this a lot. And I believe that it takes YEARS, not weeks or months, to get strong, gain confidence and get results.

In today's episode, we talk all about timelines! How long it actually takes, and why having a plan and strategy that has a timeline of years is really important.

I share my story and I also share 5 case studies of my Warrior Women. I talk you through their journeys and the strategies we put in place to help them build strength, gain confidence and get results.

Here's the episode I mention in the podcast on "Expectation Reality Gap" https://podcasts.apple.com/ca/podcast/episode-54-the-expectation-reality-gap/id1470895252?i=1000495708361

]]> no 1 Episode 84: Personal responsibility, taking ownership and being true to you https://pinecast.com/guid/25564868-b9e8-4b77-93ec-c96e071e755d Fri, 24 Sep 2021 23:48:19 -0000 no 1 Episode 83: Facing your fears around training https://pinecast.com/guid/77ed0f87-fbe6-45e9-9aaa-71ad2482d2c4 Tue, 31 Aug 2021 17:38:15 -0000 00:31:22 Episode Notes

Facing your fears around training

In today's episode, we look at the three big fears that often hold us back in our training and how we can overcome them.

Expectation versus reality episode:

https://podcasts.apple.com/ca/podcast/episode-54-the-expectation-reality-gap/id1470895252?i=1000495708361

]]> no 1 Episode 82: How to optimise your body for pregnancy with Meg Langston https://pinecast.com/guid/5dbee755-f8c9-4785-8c6d-25e16708320f Tue, 17 Aug 2021 20:31:23 -0000 01:08:44 Episode Notes

Episode 82: How to optimise your body for pregnancy with Meg Langston

What do you get when you combine safety, semen, and cycles? Pregnancy!

I think Meg said safety, nipples, and semen about 100 times in this episode. And I tried to come up with a cool title for the podcast using these three words.....

But instead, I called it "How to optimise your body for pregnancy"

Meg is a Nutritional Therapy Practitioner & Restorative Wellness Practitioner. 

She helps women get to the root cause of their hormonal issues and rebalance their bodies through her work and programs by building a proper foundation!

Here's a short and sweet overview of what we talk bout...

Why having a healthy, regular cycle is important for fertility How to use your cycle as a tool to track your health and fertility Why having a healthy body is important for pregnancy Preparing the body for pregnancy What supplements should I take during pregnancy? Myths around foods and pregnancy  Feeling foreign in your body as it changes during pregnancy and postpartum 

If you don't go follow her on the gram go and do it https://www.instagram.com/meg_langston/

Grab her free basal body temperature training here https://www.meglangston.com/

Work with her https://www.meglangston.com/

]]> no 1 Episode 81: Hormonally respectful fat loss with Jessica Ash https://pinecast.com/guid/1d01dcd3-4960-4e07-bd81-309777508d33 Tue, 10 Aug 2021 15:15:05 -0000 01:01:32 Episode Notes

Episode 81 Hormonally respectful fat loss with Jessica Ash

"How you go about losing fat is everything"

Have you tried to lose weight before? I'm guessing you've probably tried LOADSSSSS of times

In beginning, you ate less, trained harder, and lost weight. And it really worked for you at the start! .... am I right?

But, for most of us, that beginning period doesn’t last - we start to see that our amazing bodies and physiology are complex

We realize that what worked in our training and health before might not work now...

We aren’t getting the results we want and we have no energy, our hormones are screwed, and we've put on weight

So, what the hell is happening? 

Well, how you go about losing fat is everything! 

Jess Ash is the queen of helping women learn how to work with their bodies

She recently did a Youtube series on "Hormonally Respectful Fat Loss" (if you haven't watched it, you need to!). 

So, I had to get her on the podcast to talk about how you lose fat is a hormonally respectful fat loss

This was the first time she's spoken about this very important topic on a podcast. 

Here's a short and sweet overview of the key things we chat about:

  • Why do the words we use matter
  • What does hormonally respectful fat loss mean
  • How do I know if my body is healthy
  • Why is having a healthy body important for fat loss
  • How do I create stability in my body
  • What is fat? And why do we need it
  • Why losing fat is hard
  • How do I lose fat mass in a healthy, sustainable way
  • Where do I start
  • PCOS and losing fat

And much more!

Her nerd Quals: Bachelors of Science (BS) Clinical Nutritionist Consultant (CNC) Functional Diagnostic Nutrition Practitioner (FDN-P) Integrative Holistic Health Coach (INHC) Certified Personal Trainer (CPT)

If you don't go follow her on the gram go and do it https://www.instagram.com/jessicaashwellness/

Grab her free training on balancing blood sugar here https://www.jessicaashwellness.com/freebies

Go and join her Youtube channel!  https://www.youtube.com/c/JessicaAshWellness1/videos

Remember to tag me with your key takeaway from the episode!

]]> no 1 Episode 80: How to build muscle with Libby Wescombe https://pinecast.com/guid/575917ba-7f31-4d75-b915-3cdff04c6d4a Tue, 27 Jul 2021 21:01:26 -0000 01:11:07 Episode Notes

Episode 80: How to build muscle with Libby Wescombe 

Many women love to train hard and push themselves, mostly because they’ve been told that’s the secret to a lean body

Unknowingly, this way of training has put a lot of stress on their body. And years later they are tired, frustrated, and confused because they’re not stronger or leaner

So, how do we get stronger and leaner?

Libby (AKA the muscle-building queen) helps women build muscle

In the episode we discuss: The importance of having ONE goal How do we build muscle? How do we lose fat without losing our muscle mass? The key signs your training is working for you How to recover from training Why tracking is key to getting results

Her deets …. Website https://eatercise.com.au Your Monthly Fuel Membership https://libbywescombe.com/your-monthly-fuel-about-page The ‘gram’ https://instagram.com/libbywescombe?utm_medium=copy_link

]]> no 1 Episode 79: HIIT, is it right for you? https://pinecast.com/guid/4eeed8ad-8875-4efb-962f-87b837ee4fdd Thu, 22 Jul 2021 15:24:57 -0000 00:32:46 no 1 Episode 78: Patience, trust and celebrating the wins with Shannon Dalby https://pinecast.com/guid/daa6a1f2-d8f9-4e99-bc72-5a989a02e320 Fri, 09 Jul 2021 14:53:03 -0000 00:58:47 Episode Notes

Episode 78: Patience, trust and celebrating the wins with Shannon Dalby

Shannon is one of my Warriors. And the first to be on the podcast for the Warrior Series!

In this series my Warrior Women will share their training and health stories.

We will talk about their journey to heal their bodies, build strength and feel confident

These women are the heart of my work! And I'i'm so excited to share their stories with you.

]]> no 1 Episode 77: Healthy weight loss, understanding calories and macronutrients https://pinecast.com/guid/9c63b9e3-0ab6-4677-8a0c-3f2326d88b2d Tue, 29 Jun 2021 04:27:06 -0000 00:50:32 Episode Notes

Today's episode is an audio recording from May's internal event inside Warrior School: Healthy Weight Loss: understanding calories and macronutrients

In our event we talked about:

  • Why we need to build a strong metabolism before we lose weight
  • How to increase our stress tolerance to support our training and weight loss
  • How many calories do I actually need?
  • What are calories and macronutrients?
  • How to create a safe calorie deficit
  • The importance of consistency and tracking 

I also recorded an episode with Leila Lutz on "losing weight in a healthy sustainable way" - it's episode 75. https://podcasts.apple.com/ca/podcast/episode-75-losing-weight-healthy-sustainable-way-leila/id1470895252?i=1000524583040

]]> no 1 Episode 76: How do I start training again after an injury? https://pinecast.com/guid/84c040f7-3a71-4e4e-a1aa-9972636df98c Fri, 18 Jun 2021 17:23:13 -0000 00:36:13 Episode Notes

How do I start training again after an injury?

If you haven't trained for over 3-months, you might be a little lost 

Especially if it was a proper injury that kept you from training

Injury has been a big part of my story, and is a big part of my work

The physical rehabilitation of an injury or pain is pretty simple (not easy)

What we find hard is the emotional part of our injury

You have this idea of where we should be in our training

Then we realise that we can't do what we’ve been doing any longer

Our body has reached its threshold

And it can be really hard letting go of how we trained before

In today’s episode I chat about the emotional and mental rehabilitation after an injury

]]> no 1 Episode 75: Losing weight a healthy sustainable way with Leila Lutz https://pinecast.com/guid/8ffaadad-cb21-4497-9e19-e7adad9c217c Tue, 08 Jun 2021 00:02:43 -0000 01:53:10 Episode Notes

Episode 75 Losing weight in healthy sustainable way

Today Leila Lutz and I chat about weight loss!

Here are some of the key things we chat about

Leila's experience around putting on weight Why dieting doesn't help us  Her work in helping her clients lose weight in a healthy sustainable way How do you know if your weight is healthy? What does it mean to be healthy? How we can lose weight without dieting  Why we need to reframe how we think about calories Why tracking is key to building health, losing fat and feeling confident** ** How to get in to your body And so much more!

**You can find Leila on **

Her gram https://www.instagram.com/leilalutz/

Website ** https://www.leilalutz.com/**

**She also has an amazing podcast **

Called the Body never lies

If you haven't listened to it - go binge it. Subscribe, share it!

https://www.leilalutz.com/podcast

]]> no 1 Episode 74: The roadmap to results https://pinecast.com/guid/e887ccf9-ef84-4b38-a645-32123519a5fc Wed, 26 May 2021 15:27:11 -0000 00:41:19 no 1 Episode 73: Overcoming perfectionism with Alex Charleton https://pinecast.com/guid/8795c843-612d-45ad-97fc-9639d3dbf9bb Sat, 22 May 2021 16:01:48 -0000 Episode 73: Overcoming perfectionism with Alex Charleton

Perfectionism is armour. It's also addictive and destructive

It can weigh us down and stop us from doing a lot of stuff

On the episode today we talk about Our own experiences with perfectionism

Why it rears its ugly head all of the time

What purpose it serves

The difference between perfectionism and healthy striving

How to overcome perfectionism

Alex Charleton Website: https://www.alexcharleton.com/

Brene Brown (the queen of rumbling with perfectionism) https://brenebrown.com/

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 72: Building strength and confidence with Ka'imi Kuoha https://pinecast.com/guid/84330274-0d7a-4d7a-b53b-4f0275548551 Tue, 11 May 2021 17:00:28 -0000 01:05:07 Episode Notes

Ka'imi is an athlete, actor, teacher, mother and business owner

She empowers women through self-defence and functional movement

In the episode today we chat about 

How she got into to Martial Arts Her work  How to gain control of your mind How to build strength and confidence Why having a training practice is key to building confidence Why she believes being strong and confident will help women achieve more in life

And so much more!

Ka'imi Kuoha Instagram https://www.instagram.com/kaimikuoha/?hl=en

Othentikgym https://www.instagram.com/othentikgym/?hl=en https://www.othentikgym.com/

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 71: How to get stronger, leaner and healthier with Kitty Blomfield https://pinecast.com/guid/95e31f8e-82bd-4bd2-94cd-3730ae572dcc Mon, 03 May 2021 22:13:15 -0000 01:06:49 Episode Notes

Today we talk about this simple formula her and Craig use to help these women get stronger, leaner and healthier  

We chat about 

  • Your why
  • The Metabolism
  • Why the metabolism is important for our health and training 
  • How does the metabolism affect our body composition 
  • What are the key steps to support our metabolism
  • How do we need to approach training to get stronger, healthier and leaner?
  • Why strength training is better than cardio 
  • How can we tell if our training is working for us?
  • Why consistency and discipline are the KEY to getting results

Kitty Blomfield https://www.instagram.com/kittyblomfield/?hl=en

Win at Life Program https://www.nustrength.com.au/winatlife_nutrition_training?utm_medium=social&amp;utm_source=linktree&amp;utm_campaign=winatlife+coaching+program+

Win at Life podcast https://www.winatlifepodcast.com.au/

Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 70: The simple formula I use to help women get stronger, healthier and build confidence https://pinecast.com/guid/f1b0d27a-cb30-4f83-b488-90b9875dd06c Mon, 26 Apr 2021 22:32:20 -0000 00:38:48 Episode Notes

Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 69: Is stress sabotaging your training with Jeanne Rubin https://pinecast.com/guid/d9115828-af1d-47a9-b63c-2f178be11429 Tue, 13 Apr 2021 03:15:51 -0000 00:55:43 Episode Notes

My guest today is Jeanne Rubin from East West Healing (AKA the real food gangstas)

In the episode today we wanted to share a few things to help you link this training, nutrition and cycle stuff together.

In the episode we chat about:

  • The importance of understanding the metabolism and the menstrual cycle as a coach
  • How coaches can support their females clients better
  • The metabolism and the cycle and how can impact out training
  • How she supports women to have energy and get the most out of their training
  • The most unstable time for a female is from waking until noon
  • How to be more strategic with our training and food
  • Key signs to look for to tell us that our training is too stressful for us and we aren't recovering
  • The importance of checking in and how we can meet our body where it's at

AND MORE.......

East West Healing https://eastwest-healing.mykajabi.com/RTN-group-coaching

Instagram  @realfoodgangstas https://www.instagram.com/realfoodgangstas/

Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 68: How the environment is damaging our skin with the skin wizard Katrina Jaskiewicz https://pinecast.com/guid/91b2cf32-4f4a-4e2c-8cc3-3eb13ea373f4 Thu, 01 Apr 2021 17:04:10 -0000 00:43:53 Episode Notes

This is Kat's third time on the podcast!

We talk about how the environment is damaging our skin's DNA.

The key to protecting ourselves from skin damage is to reduce blue light and free radical exposure and give our skin loads of antioxidants!

We chat about: What causes skin damage How we can heal our skins DNA Why over the counter sunscreen is causing skin damage Why our skin needs antioxidants The importance of having a skin program

Listen to our first two to episodes

Episode 36 "the gut-skin connection" https://podcasts.apple.com/ca/podcast/episode-36-gut-skin-connection-how-your-gut-affects/id1470895252?i=1000474894673

Episode 23 "How to have healthy skin" https://podcasts.apple.com/ca/podcast/episode-23-how-to-have-healthy-skin-skin-wizard-katrina/id1470895252?i=1000463376668

Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 67: Birth trauma with Ashlee Blackford https://pinecast.com/guid/f27594f1-1d16-4f55-a14b-0c8747ff5469 Mon, 22 Mar 2021 23:57:16 -0000 01:22:49 Episode Notes

“My birth affected my identify and how I lived my life”

This is what we chat about in the ep: 

What is birth trauma  Ash shares her birth trauma story and how she is still grieving the loss of what her body could do before her birth How we could prepare better for birth What the healing journey looks like Why pelvic floor specialists are KEY before, during and after Where can you can go to get support, resources or information 

You can find the links to all the stuff we mention below: 

AUSTRALASIAN BIRTH TRAUMA ASSOCIATION https://www.birthtrauma.org.au/

Professor Hans Dietz https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/hans-dietz.html

Birth Trauma Story https://www.abc.net.au/everyday/birth-trauma-how-to-avoid-and-recover/13035922?fbclid=IwAR2rrpG3dNYhpKqZR0_s-I7mGevt80ZB8m9tCBZh0AVpEgKZXM64O4rh5BE

https://www.facebook.com/TheProjectTV/posts/10157992016963441

Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 66: Pain and stress management with Gina Kappes https://pinecast.com/guid/615fa299-3ddc-455f-af11-5b92a44d6c63 Thu, 11 Mar 2021 22:58:15 -0000 Episode Note

Gina is the founder of True Evolution Pain and Performance Management. Her company works in pain and stress management, bringing people and athletes back to full performance.

Today we talk about:

  • The nervous system and why the state of it is important for our health and performance
  • The stress bucket and what happens when it's full
  • Our pain stories and how we can manage our pain
  • The pelvic floor, back pain and the menstrual cycle

You can connect with Gina and her work at

Social media https://www.instagram.com/trueevolution_training/

Website https://www.true-evolution.com/home

]]> no 1 Episode 65: Fertility awareness method with Chloe Skerlak https://pinecast.com/guid/c5a7cdff-f84e-4ca2-bd33-79f104f0ed46 Mon, 01 Mar 2021 21:26:53 -0000 00:58:49 Episode Notes

Chloe is a Holistic Reproductive Health Practitioner and ** Fertility Awareness Educator**

**In this episode we talk about **

  • Body Literacy
  • Fertility awareness as a practice not a method
  • What is the Fertility awareness method
  • The 2 things you can do today to start learning about your body
  • Cervix portrait parties

For more info on what Chloe is doing check out the links below!

https://www.chloeskerlak.com/

https://www.instagram.com/chloeskerlak

https://www.eventbrite.ca/e/online-cervix-portrait-party-tickets-141385789703?aff=Podcast

https://www.eventbrite.ca/e/february-fertility-awareness-charting-circle-tickets-141100600695?aff=Podcast

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 64: Nailing the basics with Dr. Caity Haniver (AKA The Barbell Osteo) https://pinecast.com/guid/3924135e-276f-4eaa-8d1a-3fa0f8509a93 Wed, 17 Feb 2021 19:25:59 -0000 00:56:26 Episode Note

Caity is an Osteopath, weightlifter, personal trainer and weightlifting coach in Melbourne Australia

She has a Double Bachelors Degree in Health science & Applied science (Osteopathy)

Caity and I first met back in 2015 when we competed with each other in Olympic Lifting

In this conversation:

  • Caity shares her story of trying qualify for the commonwealth games and the toll it took on her health

  • We talk about the basics you need to nail to support your health and training 

  • Why the basics are key to get results

- The difference between health and performance

  • The Importance of learning to breathe and building a foundation

In our next episode we are going to talk about how to integrate & optimise the rib cage and pelvic floor biomechanics in training and lifting!

Connect with Caity

Website https://www.thebarbellosteo.com/

Socials  https://www.instagram.com/thebarbellosteo/

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 63: Building your training foundation https://pinecast.com/guid/49ea04aa-6622-4eae-a223-b673a5f07cc4 Fri, 05 Feb 2021 15:26:18 -0000 00:33:39 In today’s episode I share with you my training foundation

And why I believe it’s the key in helping us build strong, resilient and capable bodies.

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 62: How to listen to your body with Josh and Jeanne from East West Healing https://pinecast.com/guid/5a1f5bba-72d7-4b1a-9793-10a4c9b7bd7e Wed, 27 Jan 2021 20:49:47 -0000 00:58:33 Josh and Jeanne from East West Healing, also known as the @realfoodgangstas, teach confused people how to heal their thyroid with food

This is there second time in the podcast.

You can find their first episode here (episode 51) https://podcasts.apple.com/ca/podcast/episode-51-real-food-gangstas-food-stress-healing-thyroid/id1470895252?i=1000492132031

In our conversation today we talk about

The weather and why darkness is a stressor

How decades of trauma and “not” listening has created a disconnection with our body

How to listen to your body

Why a food diary is important

How the environment creates stress

How to honour what you’re capable of

How to increase your capacity and resiliency to stress

How do you know if your workout is “working” for you?

And more

If you don't follow them, I invite you to @realfoodgangstas

You can also find more info on their very cool, and helpful program RTN method on their website https://eastwesthealing.com/

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 61: Tracking your training and cycle for best results https://pinecast.com/guid/8df4d261-24a1-406e-845e-8f1ea399c864 Wed, 20 Jan 2021 01:23:27 -0000 00:21:55 Episode Note

Welcome Back!

In today's episode we talk about why tracking your training and cycle will help you get results!

I share with you 5 reasons why you should track your training, and how do it. And I share 3 reasons why you should track your cycle and how to start.

First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

]]> no 1 Episode 60: Feeling Foreign in our Bodies https://pinecast.com/guid/9ce73947-3420-4963-af7d-7b344f341308 Mon, 07 Dec 2020 20:42:27 -0000 00:28:36 This is episode 60! Which is super cool. It will be the last episode for the year.

There will be some changes to the podcast for 2021! It will become Warrior School: The podcast for women who train.

I want this podcast to help you  Know your cycle Eat to support your physiology and training And how to train smart so you can finally get the results you want in your training

Today's episode is about feeling foreign in our bodies

  • I talk about the friction we feel when our body changes 
  • The difference between the performing body versus the objectified body
  • Our set point that our body thrives, is nourished and can perform
  • How we rebuild trust with our bodies
  • Why taking the Long Way Home is important
  • What's to come in the new podcast early next year

Warrior School https://warriorschool.carrd.co/

Scroll down and download my 20-page eBook on your red umbrella: "the ultimate three-step guide to understand your red umbrella and gain clarity on how to nourish it" https://warriorschool.carrd.co/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 59: Training the week before your period https://pinecast.com/guid/051fcd32-9f8b-4906-849a-36b97d6eae54 Sat, 28 Nov 2020 19:58:27 -0000 00:29:55 Episode 59: Training the week before your period

Pain, sore boobs, fatigue?

Does your period stop you from training?

In this episode I talk about:

The second phase of your cycle (AKA the premenstrual phase)

How to train in this phase to support your cycle

How to support your cycle in this phase 

What causes PMS and the solution to get rid of PMS

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 58 Essential Skills for Training: Paris Little https://pinecast.com/guid/b94bdfdd-732f-4590-8464-08edb28d54a0 Tue, 24 Nov 2020 21:50:46 -0000 My guest today has been a coach for a good part of 10-years. He lives in Melbourne Australia and is the owner of Praxis Athletic, And co-owner of the Bulletproof Yogi.

He has been my coach, teacher, mentor and friend for 7-years and is very good at helping people get results.

We speak about his current work for the Bullet Proof Yogi He shares how and why he created Praxis Athletic We talk about the process and methods to get results And so much more

You can connect with Paris at @paris_little

https://www.instagram.com/paris_little/

AND the_bulletproof_yogi https://www.instagram.com/the_bulletproof_yogi/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 57: Am I Eating Enough? https://pinecast.com/guid/c4812ea1-6baf-42f8-94f3-6b33a7d67cc5 Tue, 17 Nov 2020 21:36:27 -0000 In today's episode I talk about

  • Keys signs that you aren't eating enough
  • How under eating impacts your training
  • The difference between healthy and nourished 
  • How do build a strong food foundation

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 56: Diet Culture and Confident Eating https://pinecast.com/guid/c20dc8f1-eb97-47fb-bf82-5680fa283401 Sun, 08 Nov 2020 00:16:52 -0000 00:16:55 I've worked with 100‘s of women and had 1000's of conversations, and a lot think they are not dieting.

But when we dig into their relationship with food, they realise that they are pursuing “wellness” or “health” in a way that looks very much like a diet.

Basically diet culture erodes trust.

In the search for the “right” way we have stopped listening to our bodies. We aren’t confident eaters.

In today's episode I talk about diet culture, how it has affected our relationship to food, what confident eaters may do, and what the "work" to become a confident eater looks like.

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 55 Essential Skills for Training: Hannah Miley https://pinecast.com/guid/e2407ca6-7997-47c7-8d93-2f7ef2dc28c1 Tue, 03 Nov 2020 03:14:20 -0000 01:03:14 Essential Skills for Training: Hannah Miley

My guest today is a Scottish swimmer, specialising in the 400 individual medley. Hannah Miley is a triple Olympian, double Commonwealth champion and World champion. She has a degree in Sport & Exercise science, is a FitrWoman ambassador, and is a FurMum to 2-year old poppy.

In this conversation, which is the 6th episode in my "Essential Skills for Training Series" we talk about:

How Hannah became one of Scotland's top females swimmers Her training practice and how she recovers The difference between resilience and hard work (both in and out of the pool) What she has learnt in her swimming career What she went through when the 2020 Olympic Games got canceled Women in sport (swimming) Training with your cycle Having tough conversations

Hannah is "curious about the hard stuff". And this she believes will help change the sport for young female athletes.

You can connect with Hannah on Instagram @smiley8889

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 54: The Expectation Reality Gap https://pinecast.com/guid/119e6200-c28d-40bb-9e65-034fc34a9b42 Thu, 22 Oct 2020 20:53:39 -0000 00:29:53 I talk about the gap between our expectations and our reality. And why this gap is key to helping us get the results we want in our training.

]]> no 1 Episode 53 Essential Skills for Training: Esther Goldsmith from Fitrwoman https://pinecast.com/guid/1e3d5ed5-4e1e-4c3f-97c0-418b0db79389 Wed, 14 Oct 2020 01:10:06 -0000 01:12:35 Esther has her Masters in Sport and Exercise Physiology.

Esther's final research project at university focused on the female athlete, where she investigated the effects of the menstrual cycle on running economy.

But, prior to that to that she was an elite contemporary dancer.

Esther is a sports scientist working for Orreco, a sports science and data analytics company.

She primarily works in the daughter branch of the company that focuses on the female athlete known as FitrWoman.

They created the world's first app to help women train in tune with their menstrual cycle.

Fitrwoman is changing the way females train, prepare and recover.

FitrWoman helps you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle.

In this episode we talk about

Esthers story as a elite contemporary dancer

Female physiology

The menstrual cycle

Why our cycle matters when it comes to training and performance

Training with the cycle

Fuelling to support cycle, training and performance

Why eating enough and food frequency matters

How to track your period and train smarter

"We never change training, or not train, It's about having the right strategies" - Esther Goldsmith

Connect with fitrwoman https://www.fitrwoman.com/ @Fitrwoman

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 52 Essentials Skills for Training Series: Chiropractor Phoebe Henry https://pinecast.com/guid/3106d480-ca1a-48cc-8e96-6fe52750f489 Wed, 30 Sep 2020 01:38:11 -0000 01:10:24 Episode 52 Essentials Skills for Training Series: Chiropractor Phoebe Henry

Phoebe Henry is a chiropractor in Melbourne Australia.

She is an avid researcher, runner and an advocate of women in sport.

Her passion is injury management, busting myths and helping young girls stay in sport.

In our conversation today we talk about her personal story

Her training practice

Why she started to train with her cycle

Why young girls don't stay in sport, and how we can support them

We bust some common myths about injuries, hormones and breasts

We talk pelvic floor and how to find the right sports bra

You can connect with Phoebe at @phoebs_chiro

And Health High Performance @healthhighperformance

]]> no 1 Episode 51 The Real Food Gangstas: food, stress and healing the thyroid https://pinecast.com/guid/fca5175c-fd0e-44f0-bbaa-f898f5048d4f Tue, 22 Sep 2020 14:02:26 -0000 01:21:50 Josh and Jeanne Podcast from East West Healing teach confused and tired people how to ditch supplements and heal their thyroid with food.

They are known as the Real Food Gangsta's

Josh has a Bachelors in Occupational Therapy, studied TCM for 3 years and is almost done with his 5th year at Canadian College of Osteopathy. He is a CHEK Level 4 practitioner. Jeanne is a Certified Nutritionist, CHEK level 2 practitioner, HLC 3 and skilled BioDynamic Therapist.

Both have spent the last 20 years helping people heal through food.

They are the creators of the RTN method (restoration thyroid nutrition method) designed to teach people how to use food to manage stress and build a foundation for healing and optimal thyroid health.

In today's podcast we talk about

Their why

Why the thyroid?

Stress

Why is high cortisol for long periods of time is bad

Metabolic foods that will help you heal

Weight loss

Hormones

How to start creating a a foundation to heal and support you

Food and the Menstrual cycle and hormonal problems

Appetite

Key signs that you are under eating?

Supplements

And so much more.

You can connect with Josh and Jeanne at @realfoodgangstas https://eastwesthealing.com

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 50 Periods and Running Instagram Live https://pinecast.com/guid/c4cbbd25-9f84-4ffb-9109-00842eaa1c47 Thu, 17 Sep 2020 02:37:30 -0000 00:45:34 This is a recording of my Instagram live with Lucy Bartholomew on Periods and Running

We talked about periods, the science of the cycle, how to train with your cycle and how to talk about periods as a female athlete and a male coach

Connect with Lucy https://www.instagram.com/lucy_bartholomew/ https://www.lucybartholomew.com/ https://www.strava.com/pros/lucy-bartholomew-7506715

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 49 Essential Skills for Training: Betsy Burnett https://pinecast.com/guid/72295c99-add6-4b03-ae26-c300be3b17ad Tue, 08 Sep 2020 19:44:16 -0000 00:59:59 Essentials Skills for Training: Betsy Burnett

This is the third episode of the Essential Skills for Training Series.

Today's guest is Betsy Burnett.

She is a coach at Falsegrip and ninja kids in Sydney, Australia.

In the episode we talk about Her training practice How she trained for Ninja Warrior Her recovery protocols Food, connection, confidence and creativity

Connect with Betsy https://www.instagram.com/betsy_ann_burnett/?hl=en

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 48: Essential skills for training with Dalerina D'silva https://pinecast.com/guid/fe9bb70e-0286-4162-82eb-cb4a043413a0 Tue, 01 Sep 2020 17:16:00 -0000 01:16:08 Dalerina D'silva is a Registered Holistic Nutritionist and Personal Trainer in Vancouver

She was born in India and moved to Vancouver in 2005

She is a dancer in the worlds biggest Bollywood dance academy, a wife, a mama to two humans and a dear friend

In the second episode of the essential Skills for Training series Dal and I take our “back room chats” from our Lululemon days and bring you a real, raw and honest conversation

We talk about

Her why

Her essential skills for her training practice

Her relationship to her body after having her first child

Food, confidence, creativity, how your body speaks to you and SO much more

This is one of my favourite conversations I’ve had in the podcast

Connect with Dalerina

https://www.instagram.com/simplynourishd/?hl=en

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 47: Essential Skills for Training with Lucy Bartholomew https://pinecast.com/guid/a07f26e7-ea4d-4128-8e75-63c104fae0f1 Tue, 25 Aug 2020 19:38:09 -0000 01:05:48 Essentials Skills for Training with Lucy Bartholomew

Lucy Bartholomew is an Australian Ultra Marathon Runner sponsored by Salomon Australia, Suunto, SPRING bar and Le Bent

She ran her first 100km distance when she was 15 (badass and a rule breaker)

She uses her (Instagram) platform to share her sport and to inspire as many people as possible to challenge themselves and get outdoors

She is an advocate for the environment and loves mountains

Lucy and I first connected on Instagram after she made a post about periods and running

In the first episode of the series Lucy talks about her training practice, what a week of training looks like and how she recovers

She shares her why for training and what she has learnt about herself and her body through her sport

We talk about her cycle and how periods aren't spoken about in the endurance community

Lucy is a warrior woman, and I really enjoyed this conversation with her

Connect with Lucy https://www.instagram.com/lucy_bartholomew/ https://www.lucybartholomew.com/ https://www.strava.com/pros/lucy-bartholomew-7506715

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 46: How Can I Be More Consistent? https://pinecast.com/guid/00e4cdb8-501b-4b56-b1a3-09d47296e085 Thu, 20 Aug 2020 21:11:09 -0000 00:12:30 no 1 Episode 45: With Pain Coach Hayley Coates https://pinecast.com/guid/6a9f0299-10d7-4ed4-8adb-bad0e2da8fea Sat, 08 Aug 2020 01:25:17 -0000 01:06:27 In today's episode I sit down with Hayley Coates from Blue Pine Essentials

She shares her pain story and how she built trust with her body through "medicine" - mindfulness, food, movement.

We talk about pain, pain science, our relationship to pain and how to support the system to move from being in pain to pain free.

Hayley helps females move from being in pain to pain free through her program Pain to Freedom Accelerator program.

She is a shining light who believes we need to become our OWN DOCTORS!

I really enjoyed this episode.

@bluepineessentials bluepineessentials.ca

]]> no 1 Episode 44: my practices to help me recover well https://pinecast.com/guid/d371c182-2665-48b7-8ad6-9fecb6b17635 Fri, 24 Jul 2020 21:07:53 -0000 00:27:13 This is part 3 of my 3-part series on how to recover well from training

In today's episode I talk about my practices that I have cultivated to support my training and help me recover well.

Here are the links mentioned in the episode

Red Umbrella Resource and Longer-form videos http://www.amykatebowe.com/resources-1

Episode 27 The Red Umbrella https://podcasts.apple.com/ca/podcast/episode-27-the-big-red-umbrella/id1470895252?i=1000466728112

Episode 42 Part 1 Fuelling for training and recovery https://podcasts.apple.com/ca/podcast/episode-42-how-to-recover-well-from-training-part-1-3/id1470895252?i=1000484882072

Episode 43 Part 2/3 Why having a movement and mobility practice is important https://podcasts.apple.com/ca/podcast/episode-43-why-you-need-movement-mobility-practice/id1470895252?i=1000485127197

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 43: Why you Need a Movement and Mobility Practice Part 2/3 https://pinecast.com/guid/ac859b79-116d-4054-a859-204002cb6abf Wed, 15 Jul 2020 19:15:26 -0000 00:19:32 In order to train hard, to practice long and often one needs to recover well, regularly.

In part 2 of this 3-part series on "How to Recover Well from Training" we talk about why having a movement and mobility practice is key to train hard and recover well.

Here are a few people to follow to inspire you to "move more"

Stephanie Danyi - she was on the podcast episode 37 https://instagram.com/danyimovement?igshid=1dt9f9yj6xmk9

Ido Portal https://instagram.com/portal.ido?igshid=9347mo122jj0

The movement standard https://instagram.com/movementstandard?igshid=ipnwgbxs2r00

Ape movement co https://instagram.com/apeco_movement?igshid=1f2tv3g39zz9e

Emmet Louis https://instagram.com/emmetlouis?igshid=uvidpkjj6qxn

If you want to build a strong, resilient and capable body I invite you to check out Warrior School http://www.amykatebowe.com/warriorschool

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 42: How to Recover Well from Training Part 1/3 https://pinecast.com/guid/cd113bad-ff0a-40c0-b498-2c1423e18760 Tue, 14 Jul 2020 14:00:25 -0000 00:17:47 How you recover is just as important as when and how you train

A lot of women over-train and undernourish. They don’t rest enough, and certainly don’t have a recovery protocol to support their training I see a lot of red umbrellas that aren’t working right, and then training on top of this. This often leads to fatigue, injuries, delayed recovery, irregular cycles and weight gain

This episode today is for women who train and want to learn how to fuel their training,and recover better

Recovery and rest aren’t the same thing

Rest is passive. I can have a “rest day”, a day I don’t train. Maybe I walk. Of course it’s important in supporting our red umbrella. And we need more of it. But we need more when it comes to our training. We need a protocol.

Recovery is active. There are steps I take to make sure I am adapting to, and recovering from my training. I have a recovery protocol.

How do we recover well?

In Part 1 of this 3-part series we look at how to use food to fuel your training and support your recovery!

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 41: How to Train with Your Cycle After 40 https://pinecast.com/guid/587c90bf-b627-4f6c-893d-c957999e2dbb Thu, 18 Jun 2020 19:10:51 -0000 00:35:18 In today's episode we talk all things perimenopause, menopause, hormones and training.

I talk about how it's harder to use your cycle prong as a tool for your training when you are in perimenopause, and why!

We talk science and hormonal changes, the types of training you should be doing to help you get the results you want in your training and what NOT to do!

I give you three things to do today to support your training.

Here is the graph showing the hormonal changes during each phase of our cycle's life! https://www.larabriden.com/real-reason-stress-hits-hard-in-your-40s-adrenal/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Audio URL https://pinecast.com/listen/45f66159-6d5d-4d9e-bfaa-e416910d3ef7.mp3

]]> no 1 Episode 40: The Length of YOUR Cycle Matters https://pinecast.com/guid/45f66159-6d5d-4d9e-bfaa-e416910d3ef7 Sun, 14 Jun 2020 15:43:28 -0000 00:14:38 In today's episode I talk about why the length of your cycle matters when it comes to training.

When you know the length of your cycle you can utilise your red circle window. It's in this window that your hormones support you to train hard, recover better and build strength.

Your cycle length determines when you are in the four phases of training - build, peak and restore phases.

When you know the length of your cycle it becomes a tool to support your training and programming.

Do you know the length of your cycle?

I recorded a 20-min video on how to use your cycle as a tool to support your training. I hope you'll check it out. https://youtu.be/N1WA8mFdxak

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 39: Your cycle is a TOOL for your training https://pinecast.com/guid/e4bdd193-486c-4321-a99c-d5d756f0e29b Wed, 10 Jun 2020 16:07:18 -0000 00:15:30 Why your cycle is an important tool for your training

This episode is for women who train and want to understand how their cycle is a tool to support their training.

Our hormones change during our cycle. At the start of our cycle we can train harder and longer, recover better and build strength easier.

Towards the end of our cycle our hormones are their lowest, we may need to be more mindful with our training, it takes longer to recover and we crave more rest.

Most women don’t know their cycle. They think their cycle works against them when it comes to training. But it is our superpower.

It is a TOOL to use to help us get the results we want in our training.

In this episode I will talk about why your cycle is an important tool for your training. We look at the science of the cycle and I share my story about how it was the missing prong in my red umbrella.

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 38: Training, pregnancy and pelvic floors with Lizzy Crouch https://pinecast.com/guid/1917d91c-426c-4ca9-a8c1-a030aefdc08b Mon, 08 Jun 2020 22:30:41 -0000 01:08:51 In today's episode I chat to Lizzy Crouch. Lizzy has a Bachelor in Exercise Science, A Masters in Business Administration (MBA) and is a Postnatal Exercise Specialist.

Lizzy supports women in getting the most out of life through movement and exercise during pregnancy, post-natal and beyond.

Her "why" for what she does is grounded in a new role she took on almost two years ago when she gave birth to Jackson, now almost two (and has another one on the way).

Lizzy talks about how she thought she was strong and fit for pregnancy, but soon found out that being able to squat 90kg didn't prepare her for the changes her body underwent during pregnancy and post-natal.

We talk about training, her pregnancy, pelvis floors, the breath, body image and so much more.

She wanted the tools to safely get back into the gym, onto the trails and on her bike. She dived into the research to learn about how to start training again after the birth of her son and found out that this wasn't really being done.

She believes that all women should feel strong, capable and without hesitation when it comes to exercise, pelvic floor health and saying yes to activity and adventure.

You can connect with Lizzy on Instagram @lizzycrouch Her website is lizzycrouch.com

Here are the resources we talked about at the end of the podcast

@droscarserach - his book the postnatal depletion cure is awesome https://www.amazon.ca/Postnatal-Depletion-Cure-Rebuilding-Reclaiming/dp/1478970308 https://www.instagram.com/droscarserrallach/

@australianbirthstories podcast and audio series - on postnatal health https://www.instagram.com/australianbirthstories/

@lennyroseactive: mamamatters podcast https://www.instagram.com/lennyroseactive/

Dr Sarah Duvall https://www.coreexercisesolutions.com/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 37: Using movement to practice the skill of physical CHOICE with Stephanie Danyi https://pinecast.com/guid/48537158-0c07-4e61-a160-6989126616d5 Mon, 01 Jun 2020 20:46:13 -0000 01:03:47 Stephanie Danyi is a movement teacher in Brooklyn, New York.

She has over 25 years of training in modern dance which has helped her form the foundation of how she teaches and trains.

She helps people build stronger, more flexible bodies by bridging the gap between flexibility and strength.

We talk about training, what fitness means, movement, the importance of play, developing flexibility and strength, and how movement helps you practice the skill of physical choice.

You can connect with Stephanie Danyi at @danyimovement

The book she recommends about play Free Play: Improvisation in Life and Art, by Stephen Nachmanovitch

You can connect with me on through: Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 36: The gut-skin connection: how your gut affects your skin with the SKIN WIZARD KATRINA JASKIEWICZ https://pinecast.com/guid/45453c3c-de88-41b4-aa0b-d6646e2f90eb Sun, 17 May 2020 17:09:28 -0000 00:47:39 In today's episode Kat shares knowledge bombs on how our gut health affects our skin

"The lining of our gut represent the lining of our skin. If I see inflamed skin, I know I have an inflamed gut"

We walk about:

  • How the root of skin problems start in the gut
  • The mechanics of the gut
  • What impacts our gut health
  • A home test for making sure you are producing enough hydrochloric acid
  • How to create the right environment for your gut and skin to thrive
  • What the skin is telling you about your gut health
  • How to support your gut
  • The foods that cause inflammation
  • The best products to cultivate happier, stronger and healthier skin
  • And how to have 2 poops a day And so much more.

Episode 23: How to have healthy skin with KATRINA JASKIEWICZ (the skin wizard) https://podcasts.apple.com/ca/podcast/episode-23-how-to-have-healthy-skin-skin-wizard-katrina/id1470895252?i=1000463376668

Home test for hydrochloric acid https://www.instagram.com/p/B_v-_HtjeVL/?utm_source=ig_web_copy_link

Holistic Dermal Therapist https://www.instagram.com/holisticdermaltherapies/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 35: Community, Confidence and Taking Responsibility with Nerida Bint https://pinecast.com/guid/91d6ba7d-ef73-43bf-b741-6878ce1be2b5 Tue, 12 May 2020 17:57:23 -0000 01:04:07 My guest today radiates on a vibration that is positively infectious. She is a coach, a leader, business owner, a mentor, a manager, a fellow athlete AND AUSSIE!

Nerida Bint is the owner of Lissome, a women's only gym in Newcastle, NSW in AUSTRALIA, where she has created every girls dream gym!

Lissome's vision is to strive to make a global shift in the way women think about health through community, connection and contribution.

Nerida and her girl squad have created a space where women of every age, shape, size or ability are welcomed, and challenged to embrace their bodies for what they can do, instead of how they look.

Through training, mindset, nutrition and hard conversations women are finding confidence, connection and community, all while they lift heavy stuff, run and do pull ups.

My biggest takeaway from this chat was that we can be held accountable to show up, train, connect and contribute, BUT in the end we need to take responsibility for ourselves, our thoughts and actions.

Lissome https://www.lissome.net.au/ @lissome_newcastle @lissome_maitland

Nerida Bint @neridabint

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 34: Why I don't Recommend Fasting https://pinecast.com/guid/719c9bd0-fc4b-4183-8b51-5b0ab3ff4962 Sat, 09 May 2020 20:50:14 -0000 00:22:16 Welcome to Episode 34 of the Off-Kilter podcast

This week’s episode on the podcast is on Fasting

I got asked a question in response to a video I made a month or so ago. In the video I was talking about how to nourish the food prong of your umbrella. The question was “why don’t you recommend fasting?”

This week in my conversations it has come up again. So I wanted to give this topic a little love today on the podcast

In today’s episode I talk about:

  • Fasting
  • What’s happening when we fast
  • How it affects our red umbrella, in particular our hormones and cycle
  • How I support women to nourish their food prong

I would love to hear from you about how you nourish your food prong?

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 33: Training, trust and truths with Megann VanderVliet https://pinecast.com/guid/08186e62-705f-4e47-a1cb-b862082adf7d Wed, 29 Apr 2020 00:09:47 -0000 01:10:16 My guest today loves to throw things (not at people), she was a competitive athlete for over 10 years and now moves her body from a place of joy. She did her Masters in leadership and works in people development. She is passionate about creating space for people to find their potential and self lead so they can live BIG lives.

Megann was a competitive Hammer Thrower for over 10 years. In today's episode she shares her story as an athlete, her dream of going to the 2012 Olympics and what happened when she didn't make it. We talk about being attached to an identity and what happens when that is taken away from you. She shares how she had to find who she was outside of her sport, and her journey to rebuild trust with her body after retiring.

There is so much in this. I could talk to her for hours. I hope you enjoy this as much as I did.

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 32: Guest on The Passive Hang Podcast https://pinecast.com/guid/8cd2861f-383f-4c6e-96f0-167c97b12c62 Tue, 14 Apr 2020 23:58:45 -0000 01:29:35 Welcome to episode 32 The Passive Hang Podcast

I am so grateful my friend and fellow mover Phaon asked me to share my story on his podcast “the passive hang” (which is the coolest podcast name, ever). We initially met through the APA program run by our friend and mentor John Marsh

In this conversation, I share my journey through gymnastics, hockey, competitive olympic lifting and movement culture.

I share my own struggles with identity, training and energy, which has led me to develop my own unique approach to helping women finally get the results they want from their training through understanding their cycle.

This episode is great for those wanting to find out more about female specific training and challenges - including periods, nutrition and their red umbrella.

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 31: Stress and Your Cycle https://pinecast.com/guid/b560b88a-a095-41d4-9e91-d68536e52ca0 Sat, 04 Apr 2020 22:20:40 -0000 00:33:41 Episode 31: Stress and your cycle

On the episode today we chat about stress and the menstrual cycle and I share with you the three prongs to focus on to support your cycle in times of stress.

Stress can stop our brain from sending a message to our ovaries to release our hormones that power our cycle - FSH and LH. FSH stimulates estrogen and LH stimulates ovulation AND progesterone.When we are stressed there is a communication error which can impact our cycle.

If your cycle is a little off over the next few cycles - that’s totally normal if you have been stressed and your red umbrella isn't working right. Because of the effect stress has on your brain and on those hormones that power your cycle - we can see irregular cycles, PMS, no ovulation, no cycle.

I hope you find this helpful.

Big love x

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 30: Is Results a Dirty Word? https://pinecast.com/guid/457a5cc4-bae4-46f6-9357-e45c3f663f69 Tue, 24 Mar 2020 02:37:43 -0000 00:35:55 Episode 30: Is Results a Dirty Word?

A very common question I get asked from her is “why can’t I get the results I want in my training”

The first question I ask is “what do the results mean to you?”

In today's episode I

  • ask the question - "is results a dirty word"

  • talk about how we can shift our meaning of results to help us get what we want from our training

  • explain how nourishing our red umbrella is the highest priority when looking to cultivate results in our training

  • share the three prongs I often find that aren’t working properly which stops her getting the results she wants in her training are the metabolism, cycle, training prongs.

  • tell you how we can begin to nourish those three prongs

I need you to do three things, right now

1.Answer this Question: “What do the results mean to me?”

2.Start tracking your cycle - you can download an app like clue, flo, fitr

3.Download my training inventory - understand your beliefs and get clear on your why

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5e766c7a087a89247363886d/1584819323017/Training+Inventory+new.pdf

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 29: 6 Must-Have Tips for Becoming an Embodied Warrior Woman https://pinecast.com/guid/c96a3263-b218-4ba8-8402-0c1ed910b064 Tue, 10 Mar 2020 14:00:00 -0000 00:32:13 Episode 29: 6 Must-Have Tips for Becoming an Embodied Warrior Woman

One. Understand your cycle

start tracking your cycle. your cycle is your report card. it is telling you if your hormones are happy and balanced.

it will take a few cycles to find patterns and develop body literacy. So, commit to 3-months!

We are looking for length, PMS data, skin breakouts, emotions, breast tenderness, pain, type of bleed and cervical fluid changes. Apps like clue, flo or ovia are super cool tools!

Two. Balance your hormones

balancing your hormones will depend on your hormonal data and body literacy results. But, there are several things you can do to cultivate happy hormones, naturally.

improve your gut-hormone connection - healthy gut = stable metabolism = happy hormones balance blood sugar - eat often (no fasting!), eat enough and balance meals with macronutrients, and don't forget fibre for healthy poo's love your liver - eat quality protein, take a B complex, eat loads of veggies, drink 3L+ water and reduce that red water stuff! sleep 8-9 hours a night - what's your sleep hygiene like? train the right way - weightlifting, strength training, harder but smarter supplement with vitamin D + K, zinc, magnesium and b complex

walk 15,000 steps a day

Three. Train with your cycle

Your hormones change throughout your cycle.

you can train harder and longer in the first half of your cycle, you tolerate more carbohydrates (to fuel that hard training) and studies show you can build more muscle and recover better.

towards the end of your cycle your hormones are that there lowest, you may need to be more mindful with your training, PMS can impact your energy, you tolerate protein and fat better and you may need to rest longer.

understanding this balance is important if you want to get more out of your training. try it next cycle!

Four. 15,000 steps to connection

walk 15,000 steps a day - I call this 15,000 steps to connection

go for a walk, even if you don’t feel like it

the walk will alter your mood, get you moving and allow you to connect with your breath, body and nature

the walk will change your posture and is immensely restorative

the walk will help balance your hormones

the walk is time for you

Five. Quality over Quantity

often diet and fitness programs focus on the quantity of food eaten or amount of training done. and almost always these diet and fitness programs aren’t successful.

to balance the hormones we need to focus on quality of the inputs.

food and training are information for the body and the quality of information determines your hormonal and metabolic health.

quality training inputs: movement practice that involves strength training, mobility, walking, dancing, co-ordination, breathing, fun, play

quality nutrition inputs: eating often (no fasting!), eating enough (for you) and balancing meals with real whole foods (protein, fat and carbohydrates)

And

Six. Take the Long Way Home

home, I believe is our body. and so many of us aren't home. we keep trying to take the short cut.

ditch the short way home - the diets, the 6-weeks to, 12-week challenges, the high-intensity exercise - and take the long way home.

the long way home is saying no to other people's opinions, to the media, the diets, over-training and saying yes to understanding your cycle, metabolism and body.

the long way home is full of exploration and discovery; listening and feeling; building attention and trust with your body and understanding your cycle and how to train with your it.

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 28: The one powerful question that can help you get unstuck with Annina Schmidt https://pinecast.com/guid/e071d299-2197-4ea8-aca9-b6b531a7a0f4 Mon, 02 Mar 2020 16:00:39 -0000 01:04:07 **Episode 28: The one powerful question that can help you get unstuck with Annina Schmidt **

Annina Is a substance use and eating disorder counsellor in Toronto.

We first connected late last year through the body peace conference which is run by body brave Canada. Annina was the facilitator for my panel in the session on Eating Disorder Sensitivity for Movement Professionals.

You can connect with me on: Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

In today’s episode we talk about:

Annina’s work as a counsellor in the Eating Disorder and substance use space.

Her history with an eating disorder and substance abuse, her recovery and her why for working in this space.

She shares what solution focused dialogue is - a type of therapy that concentrates on finding solutions in the present time and exploring one’s hope for the future to find quicker resolution of one’s problems - and we work through an example of it in action.

My biggest takeaway from this episode was that - one of the most powerful questions you can ask yourself is: When I felt good, strong, confident, well, sexy (insert any positive feeling)….what went well for me? I really like this as it shifts it away from the negative, to look at what was going on in my life that helped me feel x.

I often like to asked the females I work with “When you feel well, strong, confident what are you doing?” And now, do more of that!

We also talk about the diet industry, intuitive eating, how to work through negative thoughts about your weight and why eating regularly will help you feel well.

And so much more.

I really enjoyed this conversation.

**You can find Annina at @substancecusecouncelling ** Website: https://www.substanceusecounselling.com/

Webinars https://www.substanceusecounselling.com/webinars

Other resources

HEAS - Healthy at Every Size https://haescommunity.com/

Intuitive eating https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Jennifer Rollan Webinar https://substanceusecounselling.lpages.co/eating-so-what-webinar/

Christy Harrison Foodpsych Podcast https://christyharrison.com/foodpsych

]]> no 1 Episode 27: The Big Red Umbrella https://pinecast.com/guid/3d9d6bda-837a-49b2-8e6a-5da2bc5f7cf0 Tue, 25 Feb 2020 20:36:46 -0000 00:16:37 Episode 27: The Big Red Umbrella

What do red umbrellas have to do with helping you get more out of your training and understanding your cycle?

Think of the big red umbrella as your nervous system.

There are silver prongs that hold the umbrella up, that gives its shape and allows for it to do its job.

Your cycle is a prong of that umbrella, as is training. Other prongs are hormones, food, sleep, gut health and metabolism, emotional stability, relationships.

If one or more of those prongs isn’t working right, our umbrella isn’t working.

Our ‘state’ is off. This causes problems…..irregular and painful periods, irritability and emotional instability, pain, fatigue, weight gain.

In order for us to feel well, healthy, balanced and be able to get results in our training we need a BIG full umbrella, with strong prongs.

I am fascinated about two prongs in particular: the menstrual cycle and training. I believe when we know our cycle, we know our body. When we know our body we can build trust with it, when we trust it we listen to it. It’s here that we learn about our prongs.

Let’s have a look at a case study, now this is just one. And I want you to remember the big red balloon rule: that there is no such thing as a normal cycle and every cycle is different. This is also my big red umbrella rule: there is no such thing as a perfect umbrella.

Emma was 28 years old when she came to see me. She was experiencing migraines, painful cramps, anxiety, fatigue and diarrhoea 7 days before every period. She couldn’t train 5 days before her period due to no energy and lower back pain ....and had she no sex drive, most of the time

Emma drank 2-3 coffees a day and alcohol most nights of the week. She ate well, but not often. Her eating was sporadic. And she didn’t drink enough water. She did spin 4-5 x a week, ran 1 x a week and tried to get to the gym 1-2 x a week. She trained a lot, but wasn’t seeing results. She didn’t feel strong, she couldn’t lose weight and she was always sore for days after training

Her doctor offered her to try a different birth control to help with her PMS symptoms. That’s when she connected with me. This is a very common story I see in so many women I start working with

So let’s look at how I start when working with women who have a similar story to Emma

I sent her to a naturopath who determined her current hormonal state and implemented a clear plan to help balance her hormones

Sugar, alcohol, blood sugar imbalances and inflammation were driving Emma's estrogen levels up, she was estrogen dominant. We made some nutrition changes, the naturopath had her take some supplements and we supported her liver in detoxing the excess estrogen

We implemented a daily walking goal of 15,000 steps (I've written about 15,000 steps to connection before) http://www.amykatebowe.com/new-blog/2019/4/4/sjms2oadwz1trfoz5ohkhmoscuovln

She started a cycle tracking protocol that helped her understand her cycle

Emma shifted her ‘why’ for training. And we implemented a training program that honoured the changing needs of her body during her cycle. She trained less, but smarter. She did only bodyweight strength training and walking.

The changes were simple really, but the results were impactful — within two cycles her PMS symptoms were reduced and she had more energy, and on her third cycle she didn’t experience a migraine or cramps, and felt less anxious

After 9-months she had no PMS symptoms, experienced a healthy 30-day cycle and started to see results in her training and body.

I created the Embodied Warrior Woman program as I saw so many women over-training and under-nourishing themselves, which always resulted in hormonal imbalances, irregular cycles, metabolic damage and gut problems, emotional instability, injury, weight gain and they could never get results they wanted, sustainably.

The embodied warrior woman is a 6-month program for women to help them finally get the results they want in their training through understanding their cycle.

I hope you’ll consider the Embodied Warrior Woman

Because it’s time to know your cycle

There are two things I need you to do, right now!

  1. Download my cycle tracker and start tracking your cycle, today. https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dbf0c4411cc3a00ac706316/1572801604688/How+to+train+with+your+menstrual+cycle+period+tracker.pdf

  2. Click the “book a connection call” button. This will take you to a page where you will answer a few questions before we connect. http://www.amykatebowe.com/

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 26: Start Conversations with Confidence https://pinecast.com/guid/f5e872fa-dafb-47b0-8ef8-3bbe50495c35 Fri, 14 Feb 2020 02:24:50 -0000 00:26:59 Episode 26 Start conversations with confidence (The art of talking about our cycle with our partner)

This episode was birthed from a question from a friend a few days ago. The question is: How do you cope with relationship struggles when on your period?

I feel that the context of this friction often comes from two places:

  1. We don’t understand our cycle and the changing needs of our body in each phase of our cycle. And

  2. We don’t know how to talk about it.

Relating to another human is hard. We each bring our own stories, beliefs, world views, trauma, insecurities and confirmation bias in to a relationship.

In this episode I share with you how to have confident conversations. I believe there are three steps to confident conversations.

  1. Reflection and deep understanding

  2. Permission and invitation

  3. Expression and articulation

If you feel like you know someone who would benefit from this episode please share it with them. Also jump on to iTunes and rate the podcast. It helps to spread the love.

Resources Esther Perel Books “Mating in Captivity” and “The State of Affairs” Website https://www.estherperel.com/

TED talks https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en

Podcast “Where should we begin?”

Brené Brown Books “Daring Greatly”, “Rising Strong” and “Dare to Lead”

Website https://brenebrown.com/

TED talks https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en https://www.ted.com/talks/brene_brown_listening_to_shame?language=en

Other books on communication Erich Fromm’s “Six Rules of Listening” David Bohm “The Paradox of Conversation”

]]> no 1 Episode 25: Starting At The Top - The Brain Based Approach with Gina Kappes https://pinecast.com/guid/19cd164b-ae40-44c7-ac65-caacce26423c Mon, 03 Feb 2020 23:55:06 -0000 01:26:29 Episode 25: Starting at the top - the brain based approach with Gina Kappes

Today’s episode is with Gina Kappes. Gina is a performance coach in Germany. She studied a Bachelor Arts of Sports Management and Marketing.

Gina is the owner of G.R.I.T athletics. Gina has grit! And GRIT stands for growth, resilience, intensity and tenacity which is exactly how I would describe her! She is one of the most passionate, driven and resilient humans I know.

She talks about how she suffered burnout at 23 which lead her to end up in hospital with kidney failure.

This lead her to find ‘the brain based approach’. She studied with Z-health, and now works with a diverse group of people to help them find their physical potential through a brain-based approach.

In this episodes we talk about:

x The Brain first Approach and how we are our brains. If our brain is receiving an input that it feels is unsafe, then it won’t give you a good output, or it will give you an output that will limit you.

x Pain and pain science

x How to make the brain feel safe by balancing the nervous system

x How to activate the vagus nerve and why that’s important

x How to cultivate more emotional stability

And a whole lot more!

Gina says “Stagnation is a bad thing, our bodies are not made to stagnate, our bodies are made to grow”

I really enjoyed this conversation.

You can connect with Gina at @g.r.i.t_athletics

Z-health zhealtheducation.com

“The brain that changes itself” and “The brains way of healing itself” by Norman Doidge, M.D. https://www.amazon.ca/Brain-That-Changes-Itself-Frontiers/dp/0143113100 https://www.amazon.ca/Brains-Way-Healing-Discoveries-Neuroplasticity/dp/067002550X

GRIT TED talk by Angela Duckworth https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?language=en

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 24: Optimising Human Potential through Wellbeing with Shayan Vaghayenegar https://pinecast.com/guid/a20f1f7b-a655-485b-87ff-41b76c9f228e Mon, 27 Jan 2020 18:23:40 -0000 01:04:22 Episode 24: optimising human potential through well being with Shayan Vaghayenegar

Shayan believes in a holistic approach to fitness. In this episode Shay shares his why behind being a coach, saying that “fitness saved me, twice!” and what he believes is missing in the fitness industry.

We talk about…

His delivery system for fitness: OPEX. Why people find it hard to get results and create consistency The 5 steps to success The process and methods he uses with his clients to create sustainable change and get results The importance of education, accountability and support when you are training Why you need to eat more food and drink more water! And loads more!

Shay has created a space where people can express themselves through training to help them live a larger live.

I hope you enjoy this episode as much as I did.

You can find Shay at @opexnorthshore opexnorthshore.com @shayan_v

You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 23: How to Have Healthy Skin with The Skin Wizard: Katrina Jaskiewicz https://pinecast.com/guid/43417dbe-42ce-49b8-80a0-13174416cd63 Tue, 21 Jan 2020 18:08:35 -0000 00:55:20 Welcome to episode 23: How to Have Healthy Skin with The Skin Wizard

Kat is a Holistic Dermal Therapist, who is AKA The skin wizard! Kat practices out of her studio space in Melbs, AUS. Kat has been practising for 20 years and her passion for skin was birthed from her own experience with cystic acne and hormonal imbalances. She has spent the last 10 years studying hormones and gut health.

This episode is FULL of nuggets. You will need a pen and a notebook for this episode! We talk about ……

Three biggest things that negatively impact our skin What three things we can do to have better skin. She breaks these down in to Hormonal health, gut health and the products we use! We also talk about antioxidants, vitamins, the sun, sunscreen, foods for healthy skin, supplements, products, seed cycling, her top resources for learning more about the skin and why organic skin isn’t good for your skin.

She is one of the most curious, knowledgeable and kind I humans I know and she is damn good at fixing peoples skin!

I hope you enjoy this episode as much as I did.

You can find her on Instagram @holtisticdermaltherapies www.welwood.com.au

Here is the link to seed cycling https://drbrighten.com/seed-cycling-for-hormone-balance/

Dr Jolene’s book “Beyond the Pill” https://drbrighten.com/beyond-the-pill/

Environ Skin care https://www.environskincare.com/ca/

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 22: The Cycle of 'Life': periods, training and dancing with fear with Betsy Ann Burnett https://pinecast.com/guid/623d4ffc-511f-4383-a86c-1b6f88cc12d0 Sun, 12 Jan 2020 15:52:34 -0000 01:11:25 Episode 22: The cycle of 'life' - training, periods and dancing with fear with Betsy Ann Burnett

Today's episode is with the delish Betsy Ann Burnett.

Betsy is a mover and shaker and can do pretty cool things with her body.

We first connected over instagram on the topic of cycles and training.

Over the past 5 years Betsy has transitioned from primary school teacher to movement teacher, she has danced with fear, been a ninja warrior and has started to track her cycle.

She believes that you need to make your own magic.

Betsy is a teacher at False Grip in Sydney Australia She also coaches Ninja Kids.

You can connect with her on instagram: @betsy_ann_burnett

I really enjoyed this conversation with her.

Enjoy x

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 21: The 4 Questions You Need To Ask Yourself https://pinecast.com/guid/0933e899-3bb7-47de-89d9-e31df03b2a1d Wed, 08 Jan 2020 04:50:57 -0000 00:07:36 episode 21: the 4 questions you need to ask yourself

Welcome to 2020! Happy new decade.

This year is going to be a BIG powerful year.

After a big year last year full of expression, expansion and showing up I took a much needed rest. I contracted and I reflected.

In today's episode I want to share with you the 4 questions I ask myself at the end of the year, actually it's at the end of any project, work, program I do.

These four questions are powerful and will help you plan your next project, goal or year. After I answered these four questions I did a strategy planning session (a sexy word for goal setting). You NEED to answer these four questions before you set goals!

So, here they are

  1. How did I show up?

  2. What did I do well?

  3. What would I do differently? (knowing what I know now)

  4. What has changed?

After you answer these questions listen to the episode I did on goal setting and then write ONE goal down and go through the framework.

https://podcasts.apple.com/ca/podcast/episode-4-dirty-work/id1470895252?i=1000445218015

I would LOVE, love, love if you would share this with me!

Stay tuned for some amazing humans who will be on the podcast in JAN!

Big love x

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 20: Know Your Cycle https://pinecast.com/guid/635f0eb2-cca7-4ebf-85d6-72ebf1ad434f Tue, 10 Dec 2019 03:43:03 -0000 00:30:27 Do you know your cycle?

What day are you on?

WHAT SHOULD MY CYCLE BE LIKE?

The big red balloon rule: every cycle is different. There is no perfect cycle. Archetypal cycle 28-day cycle, but a normal cycle can be 22-36 days.

A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at their lowest. Whether you are a female who trains or a coach, understanding this balance is critical.

At day 7 our Beyouncé hormones starts to rise. When she comes on stage she brings her back up dancers: testosterone, Luteinising hormone and follicular stimulating hormone! They all peak around day 14.

The accumulative effect of all these hormones is like a party! Our energy peaks. When our energy peaks we can train harder and more often! I call day 7-21 the "push it real good" phase! This is the time to train harder, more often, do intense workouts, max efforts or learn a new skill.

When we strength train in the first half of our cycle we can increase power, strength and lean muscle mass. We also recover better.

Here is my 28-page guidebook that dives in to each phase of the cycle and how to train with your cycle!

28-page guide book https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dd47ea8e9f3c379941f944a/1574207151346/Training+the+Female+Warrior.pdf

Period tracker https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dbf0c4411cc3a00ac706316/1572801604688/How+to+train+with+your+menstrual+cycle+period+tracker.pdf

The Embodied Warrior Woman http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 19: Empowering Yourself with Jess Buser https://pinecast.com/guid/fa4f0004-1063-4b84-9029-9d6c262d36d4 Tue, 26 Nov 2019 05:15:23 -0000 01:07:27 Jess Buser's energy is infectious. She sits on her floor, 27 weeks pregnant, in an orange top drinking green juice.

Jess is a coach, in both the physical and emotional space. She has been a trainer for 10 years and recently became an emotional wellbeing coach with BU coaching.

In today's episode Jess shares her story about how she struggled with confidence and self-belief as a child, how sports and weightlifting helped her cultivate trust and belief in herself and how she learnt to do the hard work while also cultivating self-compassion and patience.

We talk about the importance of knowing your why, the power of language and why having a team of people to help you achieve your goals is of great value.

You can connect with Jess on

Instagram: @jessbuser

Facebook:Jessica Buser

BU coaching website: https://bucoaching.org/

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 18: What You Didn't Learn In School with Liz Burton https://pinecast.com/guid/6ce27b03-a1a7-456e-a369-9bbd86547e29 Sat, 23 Nov 2019 23:20:12 -0000 00:50:49 Today’s ep is with Liz from Wild.womb.co. Liz and I have a mutual interest…… periods, well menstrual cycles and hormonal health AND how we should be TALKING about them.

We first connected over socials. I then had the pleasure of meeting Liz at my Training the Female Warrior Workshop at NewStrength in Newcastle last Satdi.

So, in today’s conversation we jammed about all things hormonal health, periods and Liz’s journey from being on hormonal birth control and feeling disconnected to her body to stopping the pill, taking her temperature and getting comfortable with her blood.

My biggest takeaway from this conversation was - we have choice, but in order for us to be empowered in choice we need to know ALL the information. AND to be patient and consistent when learning to understand your cycle.

You can find Liz at

www.wildwombco.com

@wild.womb.co

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 17: Periods Matter. Period https://pinecast.com/guid/2f685251-50df-4548-bf82-0164938e8054 Wed, 13 Nov 2019 22:00:41 -0000 00:14:15 Periods matter. Period.

Your menstrual is a superpower, if you understand it!

We aren’t taught how to navigate the world of periods and training.

In fact, it’s rare that I meet any coach or female athlete that’s been educated on training around their menstrual cycle.

Most women consider their period to be a burden as far as training goes, as if they fight against each other.

I believe we can reignite our sexuality, feel strong and balance our feminine energy with hard directional work.

I believe that as women we need to start with tracking our menstrual cycle and training with our menstrual cycle.

This is the tool to help us build trust with our body. And we aren’t taught this stuff in school! Crazy, right?! So I want to start this important conversation.

Training the female warrior is a workshop for women who train and coaches who train women.

Periods matter. Period. As a female we aren’t taught about our period. Training the female warrior is about helping you understand your menstrual cycle so you can feel balanced, energised and get more out of your training.

As a coach we aren’t taught how to navigate the world of periods and training. Talking about periods and training can feel uncomfortable. We don’t know what to say. Training the female warrior is about helping you start this IMPORTANT conversation.

A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at they’re lowest. Whether you are an athlete or a coach, understanding this balance is critical.

NewStrength, Newcastle

https://www.facebook.com/events/380828779527619/

Anatomy in Motion, Sydney

https://www.facebook.com/events/2695848390438092/

My 23-page ebook on training with your menstrual cycle

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf

My period tracker file:///Users/User/Downloads/How%20to%20train%20with%20your%20menstrual%20cycle%20period%20tracker.pdf

Podcasts and workshops are great, but if you want to learn how YOU can become a female warrior I invite you to check out my Embodied Warrior Women Program. The EWW program dives deep in to this work. It is a 1:1 coaching program that teaches you how to train. http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 16: The Art of Trust https://pinecast.com/guid/074043c1-6411-45f8-88a3-6a4ea8e5dec6 Fri, 01 Nov 2019 03:34:04 -0000 00:16:15 EPISODE 16: THE ART OF TRUST

Trust is something that is cultivated over time.

I believe training is a lever to cultivate trust.

Here are my 5 ways to cultivate trust

T Truth and Training inventory

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf

Action: complete training inventory

R Recreating boundaries

What boundaries do I need in place to build trust with myself?

Why are boundaries important? Boundaries cultivate trust.

What boundary babe?

What do I want?

What flavour of boundary do I need? (time, space, emotional)

Why is it important?

Bound by boundaries

What practice will you create around this?

When can you schedule time?

What do you need to have this time?

Communicate

Ask for what you need.

Who's on your team?

U Understanding cycles

I believe training and understanding your cycle helps you build trust.

Action: Start tracking your cycle. Download this my 23-page e-book and period tracker.

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf

S Support.

Who’s on my team?

Action: Training inventory and boundary work will tell you where you need support.

T Training

The first edition of The Embodied Warrior Woman Launches in November

It teaches you how to train to feel connected, confident and strong. It helps you build trust with your body and cultivate greater results. Through three pillars: Training, Cycles and Connection, I will teach you radical ways to connect to your body, lead your own journey and cultivate greater results.

I'm hoping you'll check out The Embodied Warrior Woman.

http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 15: Why Your Why Matters https://pinecast.com/guid/a991c845-fc3f-47f1-9007-363cbd481398 Wed, 23 Oct 2019 03:51:20 -0000 00:16:03 "Why your why matters" is the audio from my 3-part video series "this is training". Video 1 is on finding your why. Your why is the first piece in learning how to train.

Why your why matters?

Because if it's about getting the result, losing weight, getting to the goal it's squishy and stressful and the body KNOWS this. When the body feels squishy and stressful we don't feel connected, strong and confident AND we can't cultivate results - sustainably and effectively.

So how do you know your why? We start with my Training Inventory

This is a guide to encourage you to ask yourself the important questions about you and your relationship with training.

What is this inventory?

My training inventory is designed to get you to start asking questions to examine and explore your why, yourself, your behaviours, your intentions, and your story.

These are questions you've probably never asked yourself directly, even though you've thought about or dealt with the issues that surround them.

Why is it important?

We all have a story around training and our body that comes with an emotional container that holds our story, fears, anticipations, expectations and powers. My hope is that by looking at them without judgment, you are able to take note of your challenges and to map the changes you'd like to make.

You can find the video version here https://youtu.be/6mq3oJxmAcE

Download my Training inventory here https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf

I want to know "why do you train" please email amy@amykatebowe.com with your answers!

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 14: Aimie Whiting. How Creativity and Climbing and Helped me Find Balance and Joy https://pinecast.com/guid/ef158857-75bf-4339-97a3-d578f4763b10 Thu, 10 Oct 2019 01:08:27 -0000 01:22:18 Episode 14: Aimie Whiting. How Creativity and Climbing Helped Me Find Balance and Joy.

This episode is a special one for me. I got to sit down with one of my dearest friends. Aimie Whiting.

Aimie Whiting is a teacher, a student, a metal worker and a climber. She is one of the most talented, kind and hard working humans I know. She loves food, making stuff from metal and moving her body in weird ways.

I am so grateful for her sharing her story.

We talk about her struggle with anorexia, her recovery, her love and obsession with exercise, her training journey, why she trains and how creativity and climbing helped her find balance and joy.

This is what this podcast is for. It is a platform for amazing women to tell their stories. I hope by hearing their story it helps you navigate yours. Remember when we come together, it's a helluva lot more fun!

You can see Aimie's amazing metal work and sculpture's at @allthingswhiting

Her personal instrgram where you will see her climbing and training is @aimtrain

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 13: The Embodied Warrior Women https://pinecast.com/guid/a9e7c33e-3f43-4894-b995-cb58d52c6f1c Thu, 03 Oct 2019 17:18:07 -0000 00:20:18 Today’s episode was birthed from a question I was asked last week when I was getting my vagina waxed. The women waxing my vagina asked “What do you do?” this is been a question I have been rumbling with for a while….. so I wanted to share the answer I gave to her while my legs where spread!

I guide women in learning how to train so she can connect powerfully with her body, lead her own journey and get results.

I am the creator of The Brave Space Academy. Through The Brave Space Academy I teach you HOW to train. I teach you radical ways to connect to your body, lead your own journey and get results.

In the episode I talk about what the The Brave Space Academy is and how it's THE tool to help you connect with your body, lead your own journey and get results!

Head here for more information on

The Brave Space Academy

http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program Women's bodyweight strength classes

http://www.amykatebowe.com/womens-bodyweight-strength-classes

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 12: Find Your Why https://pinecast.com/guid/a131abd8-1633-4c46-82b6-3b3551b7ba0f Fri, 20 Sep 2019 01:44:38 -0000 00:18:35 What if it is not about what and how – what if it is about understanding your ‘why’?

Simon Sinek’s work on why, discovered patterns about how leaders and top organisations think, act and communicate. His golden circle illustrates that in business we operate on three levels: what we do, how we do it, and why we do it - the why being the most important. He asks the question - “why do you do what you do?” When we know this we can cultivate our how and what.

Your why provides you with clarity, meaning and a roadmap. It is your purpose and belief - it is a navigation tool.

What if it isn’t about how you train, but about why you train? What if it isn’t about what you eat, but why you eat certain food? The what and how are important - weight training is better for females than cardio, eating whole organic food is better than eating processed food - but it’s the intent and context that is the most important, it’s your why that matters most.

When you know you’re why the intent shifts to that of love and abundance, to connection and commitment.

We can use the training and food as levers to connect to others and ourselves. The why teaches us to cultivate confidence, security, connection and self-love. It injects purpose and passion into our lives.

Why do I train?

Why do I want to achieve this goal?

Why is this important to me?

Find your why.

Simon Sinek’s TED TALK

https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action?language=en

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 11: Find Your Inner Animal With Renee Purbrick https://pinecast.com/guid/53d72d44-639c-4e1c-9567-54257b06547f Thu, 12 Sep 2019 19:23:29 -0000 01:19:31 Today's episode is with my of my fav humans. Renee Purbrick. Ren is a teacher, mentor, athlete, mama to fur baby Murph and business owner. This human is strong, powerfully graceful and has a powerful story about learning to listening to her body, slowing down and reconnecting with her inner animal.

She is the co-owner of The Ox Box in Melbourne Australia. This space is one of the most aesthetically pleasing, welcoming, supportive environments to train in. Her and her Ox Box team do MORE than teach humans how move better. There is a quote on their website I love - “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Today we were in conversation about her training story, her 24 years experience in the fitness industry, what's wrong with the fitness industry, how to overcome fear after an injury, how stillness has helped her connect more powerfully to her body and so much more. It's an eclectic conversation.

I could chat with this human for hours.

Enjoy x

You can find and connect with Ren at

@fit_rabbit_fitness

@theoxbox

http://crossfitcollingwood.com/

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 10: Go Slow, To Go Fast With Gabby Villasenor https://pinecast.com/guid/f38e81cc-f3b9-4711-9787-ebdd6cfc4b38 Fri, 06 Sep 2019 00:02:08 -0000 01:13:16 Today’s episode is with delish Gabby Villasenor. This human is fuelled by feeling, has a powerful story about learning to listening to the body and the power of slowing the F* down!

She is a lead teacher at All City Athletics where she teaches people to find the feeling behind the movement.

She created her company Fuelled By Feeling on a run when she asked herself “how do you want to feel?”

Her work supports her clients “to build and cultivate a relationship with movement that encourages inquiry over expectation”.

Today we jammed about all her training story, movement, how to listen to the body when it’s speaking to you AND what to do about it, why feelings matter, what going slow looks like and WHY it’s important and so much more.

I could chat with this human for hours.

You can find and connect with Gabby at

www.fuelledbyfeeling.com

@fuelledbyfeeling

@gvillasenor

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 9: Great Expectations https://pinecast.com/guid/9837d44c-a199-4504-ae08-c0aace62f77f Fri, 30 Aug 2019 17:00:33 -0000 00:10:40 Episode Notes

This weeks episode is on great expectations, curiosity and being a mover.

We have ‘great expectations’ when it comes to our health and body composition goals. But often we have no depth of perception about those goals.

How long it actually takes.

Are my expectations in alignment with how I am actually living?

Do I understand my body?

Do I have a plan to achieve the goal?

Setting a goal and having benchmarks are important. But, instead of benchmarking everything, perhaps success is when we GET curious and explore ourselves, our body, how it moves, what it feels like. Perhaps the success in working to become a mover, not someone who workouts, trains, does spin.

From here we start to understand what’s possible. We bring in this posture of playfulness and curiosity. Everything I write about hinges on the idea that if we are connected to ourselves we understand where we are now and what we need to do to get where we want to go. Doing a workout won’t do that. Sitting on a spin bike won’t do that. How do we connect to ourselves? We move.

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no Episode 8: Let Me Tell You A Story https://pinecast.com/guid/143b0b29-ccb8-43f4-ab62-ac62d01dfc72 Wed, 21 Aug 2019 17:09:52 -0000 00:22:01 Welcome to episode 8: let me tell you a story. Episode 8 is the first episode of my storytelling series. Today’s episode is about my story. And, over the next few episodes I will guest remarkable women sharing their powerful stories.

I share with you:

· My single most dangerous story and how it curated my life

· My journey from a weak girl to an athlete

· How Olympic lifting became an obsession that made it hard for me to navigate my own life, let alone trying to navigate how I related to others.

· How my attachment to lifting negatively impacted my relationships and eventually my body

· What I did to heal my body and my relationship with training

· My three biggest lessons I have learnt over the past three years

· And what story I tell myself today

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no Episode 7: This is Training https://pinecast.com/guid/683e1760-8f10-4063-9c19-2285ba2369bc Wed, 14 Aug 2019 13:35:38 -0000 00:12:29 Episode Notes

Today's episode is short 'n' sweet. I share with you what training means to me.

Training seeks more. More then ‘working out’, ‘sweating’, ‘burning calories’, ‘getting lean’, ‘losing weight’ Training is exploration

·Training is movement

Training isn’t something you ‘do’; it’s a place you go

Training is a lever to deeply connect to your body

Training shifts to the joy of the process, not outcome

Training is about practicing your way in to it

·Training creates a tribe; it finds the disconnected and connects them

Training is less attached to the ‘what’ and ‘how’ (the A, B and C’s), and is more interested in the ‘why’ (the intent, what A, B and C are comprised of, how they relate)

Training is a way of living, it is your daily practices, your discipline, your internal narrative, what you choose to nourish your body with, how you choose to show up in the world

Training is joyful, playful and fun

The four questions you should ask yourself

What are you training for?

How do you know if it worked?

Where are you going from here?

What did training teach you today?

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no Episode 6: The Brave Space https://pinecast.com/guid/aeef4f4b-4b56-4a29-9b31-edc1798047f0 Thu, 08 Aug 2019 23:53:56 -0000 00:26:09 Imagine having a peaceful, easy relationship with food. Most women don’t have this.

In our time together today we will investigate and explore:

The brave space (what this is and how to move in to it)

What is perceptive mindful eating?

How to trust your body’s cues and nourish yourself fully

What hunger and fullness is, how we feed it and how we feel it

How to stop restricting and stop feeling out of control with food

How to develop a more compassionate attitude toward your body and your food habits

The brave space is ….

“About exploration, learning, rumbling and birthing a way of eating that supports your body’s needs, wants and desires. The brave space is where you boldly make the choice to disconnect from the diet culture, so you can powerfully connect with your body”

We explore the three pillars I use to cultivate a natural relationship with food, to teach women to trust her body’s cues and nourish herself fully.

  1. Explore it

  2. Feel it

  3. Feed it

I am creating something really cool which will be birthed at the start of September the brave space nutrition leadership program. Watch my social media and website for details. You can also sign up to my daily blog. I write a lot about this stuff and my subscribers are the first to know about new births, workshops, programs and fun shit.

Hunger, fullness and satiety worksheet

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

This podcast is powered by Pinecast.

]]> no Episode 5: Masterclass- How to train and eat with your menstrual cycle https://pinecast.com/guid/8eeabff4-41e0-4fe4-8326-afc853a270ad Wed, 31 Jul 2019 14:00:00 -0000 00:56:49 Episode Notes

In Thursday’s Masterclass we were in conversation about all things periods, training and getting results. Here is what a few women had to say about class.

“EPIC masterclass with Amy Kate Bowe just now!! I thought the last one was amazing - but this was a WHOLE NEW LEVEL. So much more I want to know and do all because of the incredible information and presentation that Amy gave. Talk about leveling up - wowsers!! If every woman did this one hour class with Amy the sustainable health and abilities of women would increase dramatically” -Kylie

“The masterclass done today. Get that up on your website STAT!!! Every woman who trains, needs to know this stuff. Why didn’t we learn this stuff in school!. Thank you, I really found that super helpful!” -Amy

So I wanted to share class with you

In this Masterclass we are in conversation about:

Menstrual cycle basics: understanding your cycle using a seasonal approach and how we can work our inner seasons into our training

Training and nutritional suggestions to support the changing hormone levels throughout your cycle

Understanding when to push harder, when to prioritise recovery and rest and how to get the most out of your training in each phase of your cycle

Nutrition to reduce symptoms, fuel training and support recovery

How to work with your body, not against it, by honouring the changing needs of the body during the seasons

Enjoy x

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

This podcast is powered by Pinecast.

]]> no Episode 4: Dirty Work https://pinecast.com/guid/1c75471f-d80c-44c0-9d3b-be6201de9b48 Wed, 24 Jul 2019 14:00:00 -0000 00:21:30 This episode was birthed from two conversations I had over the last week. In these conversations two beautiful women articulated their rumble in creating change and cultivating results.

In today's episode we are conversation about how our story stops us from creating change or achieving our goals.

We chat about how we can move through our stories, create big goals, get results and take the long way home.

I give you a framework for doing the dirty work to create change and achieve your goals.

So let's get dirty!

Framework

Desire for change [goal]

  1. Self-leading and understand my energy

  2. Benefits

  3. Obstacles [structural and internal]

  4. Who's on my team and what position do they play? [hint it's sometimes not who you think]

  5. What skills and knowledge do I need?

Cultivating correct, truthful positive self talk. Positive thinking is hard work, it takes practice. Are you willing to work hard? Today, when you have a negative thought, work hard to replace it with a positive one. See what happens.

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no Episode 3: Joyfully Productive https://pinecast.com/guid/37b7bda0-833a-4984-843d-f829c69c9a4f Wed, 17 Jul 2019 14:00:00 -0000 00:20:48 In today’s episode we are in conversation about how we can cultivate a less stressed, more balanced life while being joyfully productive.

We explore what taking up space means, how to adjust our view of productivity and the value of slowing down.

This slower paced, more meaningful life can be achieved without sacrificing results.

I share with you my framework for being joyfully productive

  1. Create your edges

  2. Build your day [The ‘Morning Routine’]

  3. One fun thing

So I invite you to find joy in your day, to fill the spaces in between the doing with things that fill you up and to be okay if you feel stuck. This is being joyfully productive.

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no Episode 2: The Anatomy of Understanding https://pinecast.com/guid/d4d1e8ea-3e73-4918-9414-ab6d50286659 Thu, 11 Jul 2019 03:42:14 -0000 00:20:11 Episode Notes

Welcome to episode two. Today we will be in conversation about the anatomy of understanding. The episode is about softening in to trust, working to understand and doing less.

When we starting riding the long way home, it is lack of trust that stops us from taking the long way home. So, we start riding the long way home with … working to understand.

Understanding is hard work. There is an abundance of information. With so much information, it’s easy to listen to other people’s opinions, to follow the status quo, the current diet fad or the new workout fad. Sometimes we are so keen to get the result we skip the step of working to understand.

We explore what it means to work to understand and why this is important to help you create change.

We look at two types of learning and which one ignites connection, change and results.

I share with you my essential three in the anatomy of understanding.

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

]]> no 1 Episode 1: The Long Way Home https://pinecast.com/guid/3589620d-fd1c-4f43-8c7e-56eab8a2bd43 Sun, 30 Jun 2019 23:32:44 -0000 00:16:46 Episode 1 is a short ‘n’ sweet 15minta. It is an extract of my process I use to help women feel powerfully graceful, connected, feminine, sexy and secure. We explore what it means to take the long way home.

You can connect with me on

Instagram: https://www.instagram.com/amykatebowe/

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

This podcast is powered by pincast.

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

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